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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 September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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