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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 January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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