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10 Surprising Health Benefits Of Eating 3 Bananas a Day

10 Surprising Health Benefits Of Eating 3 Bananas a Day

Bananas are incredibly versatile fruits that can be used to make refreshing smoothies, add delicious flavor to a baked meal, or simply eaten on-the-go. That might explain why they are one of the world’s most popular fruits: Over 96 percent of households in the U.S purchase bananas at least once a month, according to this report.

So we love eating bananas. But is this obsession good for us?

The research says yes. Bananas have a lot more going for them than simply an affordable price and sweet flavor. Studies indicate that the magic number is three–by eating three bananas per day, you provide your body with about 1500mg of potassium, and loads of health benefits.

So what exactly are the benefits?

Here are 10 amazing health benefits of eating bananas every day:

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1. Bananas lower high blood pressure.

Studies show eating as little as three bananas a day may lower your blood pressure significantly. A medium-sized banana has about 422 mg of potassium and is nearly sodium-free. The high potassium-to-sodium ratio helps to neutralize the blood pressure-rising effect of sodium in the diet.

So it would seem that your mom’s admonition to reach for a banana instead of that bag of crisps is very sound advice.

2. Bananas improve digestion.

Bananas are loaded with fiber, both soluble and insoluble. Fiber is an important nutrient in the body because it helps regulate the speed of digestion, slowing it down. Eating a banana will make you feel full longer and can also help with the problem of constipation.

No wonder bananas are often included in breakfast meals. They help you start your day energized and keep you satisfied longer.

3. Bananas improve cardiovascular health.

Eating foods high in fiber is good for the heart, and bananas are full of fiber. A high-fiber diet has been linked with a lower risk of both cardiovascular disease (CVD) and coronary heart disease (CHD). The soluble fiber present in banana is, in particular, associated with a decreased risk of heart disease.

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healthy, balanced diet will provide the essential vitamins, minerals and antioxidants your body needs–top it off with a banana or two for an extra 4 grams of fiber per fruit.

4. Bananas help create healthy cells.

Bananas are rich in vitamin B6, containing 20 percent of the daily amount required for adult intake. Vitamin B6 helps the body produce insulin, hemoglobin and nonessential amino acids necessary to create healthy cells. It also helps with the production of antibodies that fight infections.

Maybe we should have been saying it different all along: “A banana a day, keeps the doctor away.”

5. Bananas improve GI tract heath.

Since bananas are relatively easy to digest, they are considered non-irritating for the human gastrointestinal tract, or GI tract. In fact, bananas not only ease digestive strain, but also sooth the digestive tract and help restore lost minerals after diarrhea. That is why they are among the first solid foods introduced to babies.

This is also one of the reasons bananas make up part of the clinical BRAT diet – bananas, rice, applecause and dry toast – that dietitians use to treat acute diarrhea.

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6. Bananas are rich in Vitamin C.

When you think of vitamin C, oranges and strawberries might be the first fruits that come to mind. But a full serving of bananas provides a whopping 15 percent of the daily requirement for this essential nutrient. Vitamin C is an important antioxidant that neutralizes harmful free radicals in the body. Free radicals are uncharged atoms, molecules or ions (the “bad guys”) that are constantly destroying cells in your body. Vitamin C also aids in keeping blood vessels healthy and produces collagen that holds muscles, bones and other tissues together.

7. Bananas improve athletic performance.

If you have ever wondered why many athletes love bananas, here’s the reason: Bananas boost the muscles and provide antioxidants and other nutrients naturally. According to a study at the Appalachian State University’s Human Performance Lab, consuming half a banana every 15 minutes during a cycling time trial test was as effective as drinking a carbohydrate matched sports drink every 15 minutes. No wonder Yohan Blake, the Jamaican Olympics sprinter, reportedly eats 16 bananas a day!

8. Bananas fight anemia.

Because bananas are high in iron, consuming them can stimulate production of hemoglobin in the blood and help fight anemia. Anemia is a condition where there is a decrease in the number of red blood cells or hemoglobin in the blood, leading to fatigue, paleness and shortness of breath.

Moreover, Vitamin B6 present in banana regulates blood glucose levels, which can also help those suffering from anemia.

9. Bananas suppress hunger pangs.

This happens not merely because eating bananas makes you feel full for longer, but also due to their pleasant smell. That’s right, the scent of bananas can apparently suppress appetite and hunger pangs! According to this study by Dr Alan Hirsch of the Smell and Taste Treatment and Research Foundation in Chicago, smelling bananas when you are hungry can trick your brain into thinking that you’ve actually eaten them.

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So, yes, bananas can help you lose weight.

10. Bananas lift mood and help you feel happy.

A medium-size banana provides about 27 mg magnesium. This mineral can help boost your mood and aid good sleep. Men and women need 420 mg and 320 mg of magnesium per day, respectively. If you’re low on magnesium, you’re likely to suffer from anxiety, irritability, depression and other disorders.

Since many of us don’t get enough magnesium in our diets, consider eating a banana next time you’re having a case of the 3 p.m. munchies. It will fill you up and leave you feeling positive.

Bonus non-health benefits

You should also know dried ground banana peels make fantastic mulch for seedlings and new plants in the garden. Bananas are also a perfectly safe and healthy treat for your beloved dog!

A final tick for the pro column: If you are dying for some pearly white teeth, rubbing banana peel on your teeth for about two minutes after you brush can contribute to a perfect smile.

But don’t take it from me. Try a few bananas today!

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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