The thyroid hormones triiodothyronine (T3) and thyroxine (T4) help regulate growth and metabolism in the body. I like to eat Generate Not the food you're looking for? Perfect For An Active Lifestyle Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Depression is thought to occur when the neurotransmitters in your brain become unbalanced. Many foods contain tyrosine, so it is unlikely that you have a deficiency.. Bananas high content of resistant starch and fiber explains their low GI. Amount of Phenylalanine in Banana: How much Tyrosine is in Banana? Some people consider this iconic golden fruit a healthy choice while others avoid it, after seeing it on Internet lists of 5 Worst Foods. Unfavorable claims suggest that bananas cause weight gain and constipation. National Research Council. Keefer holds a B.A. Amount of Serine in Banana: Already Amount of Methionine in Banana: How much Cystine is in Banana? Healthline Media does not provide medical advice, diagnosis, or treatment. Bananas also include the amino acid tyrosine, which when combined with certain vitamins, aids in the production of norepinephrine, a neurotransmitter related to . The nutrition facts for 1 medium-sized banana (100 grams) are ( 1 ): Calories: 89 Water: 75% Protein: 1.1 grams Carbs: 22.8 grams Sugar: 12.2 grams Fiber: 2.6 grams Fat: 0.3 grams Carbs. The starch acts as food for the growth of beneficial microbes in the digestive tract. Note: Any items purchased Amitriptyline (Elavil) Withdrawal Symptoms + How Long Do They Last? National Center for Complementary and Integrative Health (NCCIH). Besides being a source of the amino acid tyrosine, bananas are high in dietary fiber, potassium and other essential nutrients. Additionally, bananas contain 0.086 of riboflavin, 0.31 of iron and 0.433 of vitamin B-6, nutrients that you need . Nutrition Facts for Cooked Large White Beans. Amount of Vitamin D IU in Banana: How much Vitamin E is in Banana? Tyrosine was found to have no antidepressant effects (26). Bananas may have numerous benefits including improved heart and digestive health when consumed regularly as a part of a healthy lifestyle. in. Thank you for supporting our mission of translating food and nutrition knowledge into daily practice! Microbes break down and ferment the starch as it passes into the large intestine, producing short-chain fatty acids (SCFA) that may play a role in the prevention of chronic diseases including digestive disorders. And while tyrosine may provide cognitive benefits, no evidence has suggested that it enhances physical performance in humans (16, 17, 18). They might need to take tyrosine supplements, although doctors usually take a different approach to treating PKU. More recipe ideas and serving suggestions featuring bananas: The contents of this website are for educational purposes and are not intended to offer personal medical advice. Whats more, their resistant starch and pectins may promote colon health. The mild-tasting and disease-resistant Cavendish type is the main variety sold in the U.S. and Europe. This is because tyrosine is a building block for the thyroid hormones, so supplementing with it might raise their levels too high. While rodent data does not necessarily translate to humans, human studies have found similar results. 2016;13:29. Amount of Lysine in Banana: How much Methionine is in Banana? Published November 2, 2016. Beets also contain tyrosine, so they pack a double-punch in terms of raising dopamine and improving mood. Using banana may cause the product to bake faster, so check for doneness several minutes earlier than usual or reduce the oven temperature by 25F. Cognitive flexibility is the ability to switch between tasks or thoughts. Head to the diet generator and enter the number of calories you want. Its true that bananas are high in starch and sugar. It's still safe to eat, and it's a good way to get your tyrosine., Soybeans are a complete protein, containing all nine essential amino acids. That means they contain tyrosine's partner, phenylalanine. Place into a blender or food processor and add a few tablespoons of liquid (water, dairy or plant milk, or coconut water). Despite these benefits, supplementing with tyrosine can have side effects and interact with medications. Zinc - Zinc supplementation can help improve T4 to T3 conversion in hypothyroid . Please check with the appropriate physician regarding health questions and concerns. It is also found in chicken, turkey, fish, dairy products and most other high-protein foods (3). J Int Soc Sports Nutr. Additionally, the USDA states there are 2.45 grams of protein in a cup of mashed bananas and 1.64 grams of protein in a cup of sliced bananas. Tyrosine is the precursor to the class of neurotransmitters, which speed up brain activity. NALT is more water-soluble than its free-form counterpart, but it has a low conversion rate to tyrosine in the body (40, 41). Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Depression is a complex and varied disorder. Bananas: If you eat ripe bananas, you may be getting more tyrosine. Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. It may be due to the higher carbohydrate content of bananas (there are 28 grams in one medium banana vs. about 19 grams in a medium apple); this will increase the glycemic load. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. I like to eat Generate Not the food you're looking for? Supplementing with tyrosine may influence these hormones (36). Red beets contain betaine which has been suggested to regulate levels of neurotransmitters, which may help improve mood. They have various important roles in your body and provide many health benefits. All trademarks, copyright and other forms of intellectual property are property of their respective owners. The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar (3). Pereira A, Maraschin M. Banana (Musa spp) from peel to pulp: ethnopharmacology, source of bioactive compounds and its relevance for human health. More then any food, sugar reduction has made the most significant impact and as a result mood and motivation are always increased. An imbalance in the diet of too little potassium and too much sodium can lead to high blood pressure. Amount of Isoleucine in Banana: How much Leucine is in Banana? It does seem to be effective for preserving mental performance during physically stressful situations or periods of sleep deprivation when taken in doses ranging from 4568 mg per pound (100150 mg per kg) of body weight. Plays a part in the production of thyroid hormones. Amount of Magnesium in Banana: How much Phosphorus is in Banana? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. your calorie needs. Amount of glucose in Banana: How much fructose is in Banana? Get full nutrition facts and other common serving sizes of Bananas including 1 oz and 1 extra small. There are many other factors to consider when eating foods such as: whether they can trigger inflammation, whether they make you gain weight, feel weaker, or mess with your blood sugars. Source Of. Potassium, vitamin C, catechin, and resistant starch are among their healthy nutrients. Although the neurotransmitter serotonin gets a lot of mainstream attention and most of the hype, in recent years dopamine has been getting more attention. Amount of Betaine in Banana: How much Water is in Banana? Amount of sugar in Banana: How much fiber is in Banana? Potassium. Though higher intakes of apples, pears, and berries tended to more strongly show a link to less weight gain over time, bananas were also associated with less weight gain. Cannabidiol (CBD) Side Effects & Adverse Reactions, L-Tyrosine Side Effects & Adverse Reactions (List), Armour Thyroid Side Effects & Adverse Reactions (List), Remeron (Mirtazapine) Withdrawal Symptoms + How Long They Last. All trademarks, copyright and other forms of intellectual property are property of their respective owners. These include dopamine and catechin. Here's what you'll get in each serving: 112 calories. In fact, it makes a steak-based seem cheap! Because tyrosine can increase the production of neurotransmitters, its claimed to act as an antidepressant (25). Tyrosine also might help you stay sharp if you have lost a lot of sleep. Boosting serotonin production in the body, bananas to some extent regulate the mood, help you stay calm and focused, reduce symptoms of anxiety and stress. Despite some negative attention, bananas are nutritious and may even carry the title of the first superfood, endorsed by the American Medical Association in the early 20th century as a health food for children and a treatment for celiac disease. If you only plan to consume tyrosine, and no phenylalanine, you should double the RDIs. Each banana contains 450 milligrams of potassium, helping you meet your body's need for it. Many fruits are also high in the amino acid tyrosine, which can help increase your levels of dopamine. All matters regarding your health require medical supervision. The, Copyright 2023 The President and Fellows of Harvard College, Harvard T.H. Create Extended fasting (the latter of course can't be done indefinitely!). L'Oreal Paris Alliance Perfect 30 2-3 FRA. However, early research doesnt support this claim. One medium banana contains 105 calories, 0.39 grams of fat and 0.011 gram of tryptophan, according to the USDA National Nutrient Database for Standard Reference 1 2. One large banana contains around 12 milligrams of tryptophan and tyrosine each. Amount of Thiamine in Banana: How much Riboflavin is in Banana? 45,900 . a meal plan in 2 clicks for free! Eur J Appl Physiol. Magnesium. Writing professionally since 1997, she has written articles covering business and finance, health, fitness, parenting and senior living issues for both print and online publications. L'Oreal Paris Alliance Perfect 30 . Dont expect a dopamine diet to solve all of your problems, but keep in mind that eating the right foods should help give you the best chance of experiencing healthy neurotransmission and brain activity. Add to Tracking Add to Compare Create Recipe Add to My Foods. Turns out, fasting boosts dopamine. Helps the body produce important enzymes. Eating protein is a great way to elicit dopamine production in the brain. American Family Physician: "Soy: A Complete Source of Protein. Amount of fat in Banana: How much saturated fat is in Banana? Amount of Phosphorus in Banana: How much Zinc is in Banana? One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium. There are mixed opinions on whether bananas are good for people with type 2 diabetes. I take 1 gram of tryptophan as a supplement. Tyrosine is a popular dietary supplement used for a variety of reasons. All these nutrients support alertness and memory. This article takes an objective look. from Bloomsburg University of Pennsylvania and an M.B.A. in health care management from Baker College. Amount of Caffeine in Banana: How much Calcium is in Banana? Antidepressants are commonly prescribed to help realign and balance them (24). The nutrition facts for 1 medium-sized banana (100 grams) are: Calories: 89 Water: 75% Protein: 1.1 grams Carbs: 22.8 grams Sugar: 12.2 grams Fiber: 2.6 grams Fat: 0.3 grams . Sign up here. Unripe, green bananas contain considerable amounts of resistant starch and pectin, which are types of dietary fiber. Are Peanut Butter & Banana Sandwiches Healthy? While bananas have a reputation for being a high-energy food, the fruit -- particularly a ripe banana -- has a high glycemic index, which means that it releases glucose into the bloodstream rapidly. The main component of unripe bananas is starch. L-Tyrosine for Weight Control. ", National Institutes of Health, PubChem: "Tyrosine.". Avoid trans fat. Theres a bit of confusion surrounding bananas. Amount of sodium in Banana: How much potassium is in Banana? About 1 gram, regardless of size. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Endotext [Internet]. Try these: Bananas, dehydrated Or banana powder Banana chips Snacks Banana pepper Raw Banana puddings Dry mix, instant Silk banana-strawberry soy yogurt and articles to help you organize and understand the foods you eat. Many veggies will also help aid in the process of dopamine production as a result of their folate contents and other antioxidants. Here's the full breakdown, calculated using data from the USDA. Magnesium 0%. ( 4) Assuming a person gets half their requirement from each amino acid, a person can then consume 12.5mg per kg or 5.5mg per pound. The result is a fast rise in your blood sugar level, giving you a quick burst of energy instead of long-lasting endurance. Next post: 20 Foods High In Estrogen (Phytoestrogens), Previous post: Foods That Increase Serotonin: Tryptophan + Carbohydrates. Amount of maltose in Banana: How much sucrose is in Banana? In fact, tyrosine is a building block that appears in almost every protein in the human body. ", Mayo Clinic: "Nuts and your heart: Eating nuts for heart health. ", Pharmacology Biochemistry and Behavior: "Behavioral and cognitive effects of tyrosine intake in healthy human adults. You can purchase it alone or blended with other ingredients, such as in a pre-workout supplement. 2,000 calories a day is used for general nutrition advice. Body fat loss achieved by stimulation of thermogenesis by a combination of bioactive food ingredients: a placebo-controlled, double-blind 8-week intervention in obese subjects. In a similar study, 22 participants were given either a tyrosine supplement or placebo before completing a test used to measure cognitive flexibility. Keep in mind that raising dopamine with your diet probably wont fix psychiatric conditions that commonly benefit from increased dopamine like ADHD. Builds proteins, which are vital for life. In addition to being a natural source of tyrosine, a banana is a source of tryptophan, an amino acid that the body needs to make serotonin, a chemical which has a calming effect on the brain. PMID:11740306, Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. The effect of acute pre-workout supplementation on power and strength performance. Bananas boast a number of health benefits. Amount of fructose in Banana: How much maltose is in Banana? Low levels of norepinephrine may be associated with decreased alertness, concentration, motivation and energy -- symptoms common in depression. Clinical and polygraphic studies.". When bananas ripen, the proportion of water-soluble pectin increases, which is one of the main reasons why bananas turn soft as they age (5). Cheese is so rich in tyrosine that it sometimes appears on cut surfaces. By eating foods rich in tyrosine, your brain will be able to synthesize the neurotransmitter dopamine. A dopaminergicdiet for depression or cognitive function probably wont cure any psychiatric condition, but it can help minimize certain symptoms. Existing owners of the game (or those who buy and open a copy . Amount of Aspartic acid in Banana: How much Glutamic acid is in Banana? It is absorbed slowly and does not cause sharp rises in blood sugar. Cutting out sugar. Until more research is available, the current evidence does not support supplementing with tyrosine to treat symptoms of depression (25). This is likely why a food supplement like tyrosine is ineffective at combating its symptoms. Published 2016 Jul 16. doi:10.1186/s12970-016-0138-7. 2005-2023 Healthline Media a Red Ventures Company. Tyrosine is a popular dietary supplement used to improve alertness, attention and focus. If you eat a healthy, well-balanced diet, you don't need to do the math. Primarily composed of carbs, they contain decent amounts of several vitamins, minerals, and antioxidants. 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This article lists 9 foods and beverages that can help to reduce it. Dietary fiber in the banana slows digestion and helps regulate the production of serotonin -- the feel good hormone. Do not refrigerate green bananas as this can disrupt normal ripening. I have noticed that as well as a good 8 hours of restful sleep, fasting causes a dramatic reduction in symptoms, as does cutting back sugar. All rights reserved. J Int Soc Sports Nutr. Amount of Glutamic acid in Banana: How much Glycine is in Banana? But due to their low GI, moderate consumption of bananas should not raise blood sugar levels nearly as much as other high-carb foods. 9 inches or longer. 105 Calories 27g Carbs (23.9g net carbs) 0.4g Fat 1.3g Protein Estimated $0.18 Try our free Diet Generator I want to eat calories in meals. Proteins are the building blocks of life -- and a chain of amino acids form the basic structure of protein. The brain is more complex than simply raising levels of dopamine from your diet. them, The bad: A large portion of the calories in this food come from sugars. Nuts are high in nutrients, including protein and healthy omega-3 fats. Tyrosine also helps regulate hormones produced by the thyroid, adrenal and pituitary glands. St. John's wort is a medicinal herb that functions as an antidepressant. MyFoodData provides free nutrition data tools
To speed up ripening, store in a brown paper bag or place near ripe fruit, which emits ethylene gas that causes ripening. The effects of acute and prolonged CRAM supplementation on reaction time and subjective measures of focus and alertness in healthy college students. Even though diet soda contains a high level of aspartame (diet Pepsi no longer has aspartame) is diet soda good for Parkinsons patients because of the high level of phenylalanine which can be converted to tyrosine and ultimately dopamine? Nutrition Facts for Lean Chicken Breast (Cooked). In the body, its used to make neurotransmitters, which tend to decrease under periods of stressful or mentally demanding situations. Make a gift, Do bananas cause blood sugar spikes and, if so, can they be included in the diets of those with conditions like type 2 diabetes and prediabetes? 2011;111(12):2941-50. doi: 10.1007/s00421-011-1921-4, University of Michigan. They always make me feel so good. Amount of Niacin in Banana: How much Folate is in Banana? Many types and sizes exist. Amount of Valine in Banana: How much Arginine is in Banana? Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. If you've ever seen white crystals on the surface of aged cheese, you may have seen tyrosine. A banana is a sweet, conveniently-packaged food, providing you with approximately 110 calories of high-fiber nutrition in each serving. Amount of Riboflavin in Banana: How much Niacin is in Banana? In other words, it wont increase your brainpower. Epinephrine and norepinephrine are stress hormones that also affect different body functions. Potatoes and French fries dont count. Vitamin C 10%. Nutr Rev. Bananas contain fiber as well as vitamins and minerals that may provide health benefits. Why the Body Needs Tyrosine Can you eat bananas if you have diabetes? Amount of Zinc in Banana: How much Copper is in Banana? Additionally, supplementing with tyrosine has been shown to benefit those who are sleep deprived. That said, people with diabetes should avoid eating a lot of well-ripened bananas. Tyrosine is generally recognized as safe (GRAS) by the Food and Drug Administration (28). Many of these vegetables will provide you with folate, but one vegetable that may have other mood boosting properties is that of red beets. Physiol Behav. They come from a family of plants called Musa that are native to Southeast Asia and grown in many of the warmer areas of the world. Fish is a healthy source of protein and tyrosine. A banana contains a high level of tyrosine in addition to healthy nutrients such as potassium, magnesium and the B vitamins. Amount of net carbs in Banana: How much sugar is in Banana? In theory, eating foods highest in tyrosine should help your brain synthesize more dopamine, leading to a greater amount. Incorporate physical activity into your daily routine. As a supplement, tyrosine is available as a free-form amino acid or N-acetyl L-tyrosine (NALT). Eat these 11 foods to boost your memory and focus, help prevent disease, and keep sharp as you. Works especially well if I'm outside on my bike or swimming in the sunshine. Supplementing with tyrosine is thought to increase levels of the neurotransmitters dopamine, adrenaline and norepinephrine. While the neurotransmitter dopamine contributes to healthy immune and autonomic nervous system function, stress and lack of sleep can deplete the bodys stores. Bananas are generally considered healthy. Amount of Calcium in Banana: How much Iron is in Banana? These include potassium and vitamins B6 and C. Fruits and vegetables contain numerous types of bioactive plant compounds, and bananas are no exception. Tyrosine deficiency may also be a sign of an underactive thyroid. Bananas are among the most important food crops on the planet. The Institute of Medicine's Food and Nutrition Board recommends adults get 4.7 grams of potassium per day, a difficult goal to achieve when supplement manufacturers are allowed to provide only 99 milligrams per capsule. Their color usually ranges from green to yellow, but some varieties are red. 3.3 grams of fiber. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. You can improve your brain health with the right diet. Food Data Central, 168% RDI per cup of chicken breast (chopped), 126% RDI per cup of tempeh (fermented tofu), 124% RDI per cup of boiled soybeans (edamame), 49% RDI per cup of plain (whole-fat) yogurt, 78% RDI per 4oz of blended cottage cheese, World Health Organization (WHO) Technical Report Series . These charges cause nerve cells to send out signals for the heart to beat regularly and muscles to contract. WebMD does not provide medical advice, diagnosis or treatment. An extreme comparison would be cookies to stimulant drugs. Limit butter. The two substances are combined because they work together in. They help the body to produce serotonin, also known as a happy chemical. I used to wonder why I felt stupidly optimistic and energetic on days two and three of a fast (before the serious hunger and any fatigue at all kick in). ", Comptes Rendus de l'Acadmie des Sciences: "L-tyrosine cures, immediate and long term, dopamine-dependent depressions. This article tells you all you need to know about tyrosine, including its benefits, side effects and recommended dosages. In fact, tyros means cheese in Greek (2). In one study, subjects showed an immediate improvement of mood. thank you! In addition, bananas contain antioxidant flavonoids also associated with a significant decrease in heart disease risk (11). High tyrosine foods include beef, pork, fish, chicken, tofu, milk, cheese, beans, seeds, nuts, and whole grains. Those who follow a vegetarian or vegan diet can still get plenty of protein and tyrosine from their food. Amount of Vitamin C in Banana: How much Vitamin D is in Banana? Note: When checking data please be sure the serving sizes are the same. This stress can negatively affect your reasoning, memory, attention and knowledge by decreasing neurotransmitters (8, 9). Diagnosis and Treatment of Graves' Disease. Resistant starch and pectins act as prebiotic nutrients, supporting the growth of beneficial gut bacteria. Add to Tracking Add to Compare Create Recipe Add to My Foods. The carbs are in the form of sugar , starch, and fiber ( 3 ). Tyrosine: 228mg. Hi! Amount of Choline in Banana: How much Betaine is in Banana? Also it is important to understand that certain foods provide a surge of short-term dopamine (e.g. Int J Sport Nutr Exerc Metab. Amount of Threonine in Banana: How much Isoleucine is in Banana? It produces important brain chemicals that help nerve cells communicate and may even regulate mood (1). Certain individuals, especially pregnant women, should be aware that fish may contain mercury. In addition, a banana offers 10 to 15 percent of your RDA for magnesium and 3 percent for phosphorus. On the flipside, if you wish to slow ripening, store bananas away from other ripe bananas or fruits. Overripe bananas may not be an ideal option simply due to the fact that they are more likely to be sweeter, thus triggering an insulin spike. Some sources have suggested that the "riper" the banana, the greater the tyrosine contents. Recommended Dietary Allowances, The National Academies Press, 1989. There are few studies on humans but animal studies have been promising. Anxiety is a common problem characterized by worry and nervousness. Amount of Folate in Banana: How much Choline is in Banana? If the banana peel has ripened to a mostly brown color, remove the peel and chop or mash the pulp to include in baked goods or freeze to be added into smoothies. 2013;(6):CD001507. Banana peels contain plant chemicals in the form of antioxidants, and have long been used in traditional and folk medicine as an antiseptic and anti-inflammatory to promote wound healing such as for bug bites, minor burns, and sunburns. The carb composition of bananas changes drastically during ripening. Are Bananas Fattening or Weight-Loss-Friendly? They give us a temporary surge of energy and dopamine, but it quickly subsides and our performance is worse in the long-term. In the body, L-dopa and tyrosine compete for absorption in the small intestine, which can interfere with the drugs effectiveness (38). Our website services, content, and products are for informational purposes only. All rights reserved. This is by no means a fully extensive list of fruits, just some of the ones that are most talked about in relationship to increasing dopamine. Interestingly, tyrosine is being investigated for alleviating some of the symptoms associated with cognitive decline in older adults (38, 39). All rights reserved. These higher doses may cause gastrointestinal upset and be split into two separate doses, taken 30 and 60 minutes prior to a stressful event. Amount of Retinol in Banana: How much Lycopene is in Banana? Low levels of norepinephrine may be associated with decreased alertness, concentration, motivation and energy -- symptoms common in depression. 69,999 . Caloric Ratio Pyramid for Bananas, raw. These tend to be foods that give us similar pleasure to doing drugs. How many calories are in Banana? Though similar, plantains and bananas share key differences in flavor and usage. Sign (2) People suffering from Phenylketonuria typically take tyrosine supplements since they cannot consume phenylalanine. Bananas are nutritious but also high in sugar and carbs. depending on Working memory plays an important role in concentration and following instructions (12). 35. Compared to the placebo, tyrosine was found to improve cognitive flexibility (13). Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. And in the absence of carbs from fiberless, processed foods, the body isn't bombarded with potentially-dopamine reducing chemicals. This produces a lower glycemic index and a greater feeling of satiety as the starch is digested slowly. The nutrition facts for 1 medium-sized banana (100 grams) are (1): Bananas are a rich source of carbs, which occur mainly as starch in unripe bananas and sugars in ripe bananas. Nuts, coconut water (liquid from coconuts) Tyrosine: 232mg. They also contain zinc, vitamin B6, and magnesium. In one study in 22 women, tyrosine significantly improved working memory during a mentally demanding task, compared to a placebo. Other food sources of tyrosine include eggs, dairy products, fish, poultry, grains, nuts, seeds and legumes. How Many Different Vitamins Do Bananas Have. An article from 1917 published in the Journal of the American Medical Association defended the nutritional value of bananas, citing rumored beliefs during that time: The banana is a cause of indigestion and a treacherous dietary component [1]. What Are the Health Benefits of One Banana a Day? Adults should consume tyrosine and phenylalanine combined in an amount equal to 14 milligrams per kilogram of body weight per day. Fiber. Most of the benefits bananas offer are in the form of minerals, including potassium, calcium and phosphorus, but they also supply you with some of the vitamins your body needs each day.