Adding bananas to your daily diet, especially eating 3 bananas a day, can bring many positive effects. Let’s find out the benefits of eating bananas in the article below!
Bananas are a familiar fruit to everyone, from children to the elderly. Not only are they cheap and have a sweet, easy-to-eat flavor, bananas also contain countless amazing health benefits.
Bananas contain many essential nutrients
Bananas are not only a quick source of energy but also a “treasure trove” of nutrients. An average banana weighing about 118 grams provides:
- Potassium: 9% RDI;
- Vitamin C: 11% RDI;
- Vitamin B6: 33% RDI;
- Magnesium: 8% RDI;
- Manganese: 14% RDI;
- Copper: 10% RDI;
- Fiber: 3.1 grams;
- Carbohydrates: 24 grams;
- Fat: 0.4 grams;
- Protein: 1.3 grams.
In addition, bananas also contain powerful antioxidants, helping the body fight free radicals and reduce the risk of disease.
Bananas contain many valuable nutrients.
Benefits of Eating 3 Bananas a Day
Several studies have shown that eating 3 bananas a day has numerous health benefits for the body.
Lowers Blood Pressure
The potassium in bananas plays an important role in regulating blood pressure. Each banana provides about 422 mg of potassium and very little sodium. This balance helps neutralize the effects of excess sodium – the cause of high blood pressure. Research shows that eating 3 bananas a day can significantly reduce blood pressure levels, contributing to protecting cardiovascular health.
Improves Digestion
Bananas are a rich source of fiber, both soluble and insoluble, which helps support digestion. Soluble fiber slows down digestion, making you feel fuller for longer, while insoluble fiber helps prevent constipation. A banana in the morning can help you start the day full of energy and stay full longer.
Protects Heart Health
Diets rich in fiber from bananas have been linked to a reduced risk of heart disease and coronary artery disease. Soluble fiber also helps reduce the risk of heart attack by stabilizing blood cholesterol.
Supports healthy cell production
Vitamin B6 in bananas accounts for 20% of the daily requirement, playing an important role in the production of insulin, hemoglobin and essential amino acids. These components are needed to create healthy cells and antibodies to fight infection.
Eating 3 bananas a day brings many health benefits
Improve gut health
Eating 3 bananas a day helps soothe and restore the digestive tract after diarrhea. This is why bananas are often included in the BRAT diet (bananas, rice, applesauce, toast) to help treat acute diarrhea.
Provides important vitamin C
A banana provides 15% of the daily requirement of vitamin C – an important antioxidant that helps protect the body from free radicals, supports collagen production and maintains healthy blood vessels.
Improves athletic performance
Bananas are a quick source of energy for athletes thanks to their natural carbohydrates, antioxidants and potassium. Studies show that eating bananas can help muscles recover quickly and maintain athletic performance.
Prevents anemia
The high iron content in bananas helps stimulate hemoglobin production, supporting the treatment of anemia. In addition, vitamin B6 helps regulate blood sugar levels, reducing the risk of anemia.
Improve Mood and Sleep
A medium banana provides about 27mg of magnesium, an important mineral that helps boost mood and promote good sleep. Men need about 420mg, while women need 320mg of magnesium per day. When you are deficient in magnesium, you may experience symptoms such as anxiety, irritability, depression, or other mood disorders.
Since many people do not get enough magnesium from their diets, adding a banana to your afternoon snack (around 3pm) can be a simple and effective way to improve your mood and keep you energized.
Bananas help improve mood and sleep
Some notes when eating bananas
Although bananas bring many benefits, eating them the wrong way can be harmful to your health. Some notes when eating bananas:
Do not eat too many bananas
Eating too many bananas can cause headaches due to substances such as tyramine and phenylethylamine, or lead to magnesium poisoning with symptoms such as fatigue and diarrhea. In addition, excess vitamin B6 can cause nerve damage, more dangerously, paralysis of the limbs.
You should only eat 2 – 3 bananas per day
To avoid hyperkalemia, you should not eat too many bananas at once. Consuming too many bananas can lead to problems such as irregular heartbeat, nausea, slow pulse, and even more dangerously, cardiac arrest. Instead of eating too much, limit yourself to 2 – 3 bananas per day and divide your eating time evenly to maximize the benefits that bananas bring.
Don’t eat overripe bananas
Overripe or overripe bananas can contain high levels of tyramine and phenylethylamine, which can cause headaches and discomfort. It’s best to choose bananas that are just ripe for safety and nutritional value.
You should only eat 2 – 3 bananas per day.
Eating 3 bananas a day not only provides energy but also brings many outstanding health benefits. However, bananas need to be eaten properly and in moderation to maximize nutritional value without harming the body. Add bananas to your daily menu to improve the quality of your life!
