Bananas are highly nutritious and can be enjoyed in countless ways. The simplest method is to peel and eat them fresh. You can also freeze bananas for smoothies or make dairy-free “ice cream.” Even overripe black bananas are perfect for baking. However, there’s another lesser-known yet highly nutritious way to enjoy bananas — banana tea.

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What Is Banana Tea?

Banana tea is a mildly sweet drink with a naturally savory note. It’s made by boiling a whole banana in hot water, removing it, and drinking the remaining liquid. You can make it with just the fruit or include the peel. Adding the peel makes the tea more nutritious since it contains extra fiber and minerals, but it slightly alters the flavor and takes longer to cook — which is why many people skip it.

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Nutritional Value of Banana Tea

Banana tea contains potassium, vitamin B6, vitamin A, magnesium, copper, and manganese, along with small amounts of calcium, protein, and dietary fiber. Using the peel increases the fiber content. Although banana tea doesn’t provide as many nutrients as eating the whole fruit, it’s lower in sugar and calories, making it a healthy addition to your diet.

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Health Benefits of Banana Tea

1. Rich in Antioxidants

Like most fruits, bananas contain antioxidants — and these are also present in banana tea. If you include the peel, you’ll get an even higher concentration, since the peel holds more antioxidants than the flesh. However, vitamin C, a powerful antioxidant, is heat-sensitive and decreases during boiling.

2. Supports Better Sleep

Banana tea may help improve sleep quality thanks to three key nutrients: potassium, magnesium, and tryptophan.

• Potassium and magnesium help relax muscles and promote deeper sleep.

• Tryptophan is an amino acid that helps your body produce melatonin, the hormone that regulates your sleep–wake cycle.

3. Reduces Bloating

Because it’s rich in potassium, banana tea helps balance sodium levels in the body, reducing water retention and bloating. Potassium and sodium work together to maintain fluid balance — when sodium levels are too high, your body retains water. Drinking banana tea may help relieve this discomfort.

4. Low in Sugar

When boiling bananas, only a small amount of their natural sugar transfers into the water. This makes banana tea a low-sugar alternative to other sweetened beverages. Many people like adding a bit of honey for extra flavor, but remember that honey is still sugar, so it should be used in moderation.

5. Promotes Heart Health

Banana tea is rich in potassium and magnesium, two minerals that help lower blood pressure and relax muscles and nerves — both of which can help reduce stress. Regularly drinking banana tea may help protect your heart and lower the risk of stroke or heart attack.

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How to Make Banana Tea

1. Bring 2–3 cups of water to a boil in a pot.

2. If using the peel, wash the banana thoroughly, cut off both ends, and place it in the boiling water.

3. If not using the peel, peel the banana first and then add it to the pot.

4. Lower the heat and simmer for 15–20 minutes (or longer if the peel is included).

5. Add cinnamon or honey while simmering to enhance the flavor.

6. Remove the banana, pour the tea into a cup, and enjoy warm.

7. Store any leftovers in the refrigerator for up to two days.

The boiled banana can be reused for other dishes such as smoothies, banana bread, oatmeal, or desserts.