Bananas are an incredibly popular food pretty much anywhere you go. Grown in 107 countries, they represent the fourth most valuable crop the world over. They are delicious ripe, cooked, dried, even slightly under-ripe. They are great plain but nicely complement ice cream, cereal, and yogurt. Bananas are also one of the healthiest snacks you can have, with enough sweetness to make you forget how much nutrition you’re getting.
But what would happen if you ate two bananas every day? We will take a look at the health outcomes of that habit, the good and the not-so-good. (Spoiler alert: it’s mostly good news.) Bananas are full of healthy potassium, fiber, vitamin C, and B6, but they are not recommended for people with certain conditions. And since we know you’re wondering, we’ll also let you know how many bananas you’d have to eat to overdose.
What You Get in Two Bananas
First let’s look at the nutrition facts for two bananas. If you consume this much each day, you’ll take in:
- 210 Calories
- 900 mg Potassium (24% RDA)
- 54 g Carbohydrates (18% RDA)
- 2 g Dietary fiber (24% RDA)
- 28 g Sugar
- 6 g Protein (4% RDA)
You will also get the following percentage of RDA for these vital nutrients:
- 2% Vitamin A
- 34% Vitamin C
- 2% Iron
- 40% Vitamin B6
- 16% Magnesium
So what will happen if you do this every day?
You’ll Make an enormous Dent in Your RDA for Potassium
Many folks don’t realize how important potassium is to the body because we don’t know exactly what it does. Potassium is one of the foremost critical nutrients because it’s employed by every cell within the body to get the electrical charge needed to function properly. Potassium also plays a task keep the guts rate steady, maintaining healthy vital signs, and triggering the discharge of insulin when needed to manage blood glucose.
The RDA for potassium in healthy adults is between 3,500-4,700mg per day. Certain other factors like lifestyle can affect the recommended amount, so speak to your doctor if you’re concerned that you’re not getting enough. But two average bananas contain approximately 900 mg of potassium, so that’s a pleasant start. Other good sources of potassium include white beans, potatoes (white and sweet), beets, spinach, watermelon, and spaghetti sauce.
You’ll Help Maintain a Healthy vital sign
You probably know that an excessive amount of sodium may be a huge risk factor for top vital signs. What you’ll not know is that it’s the balance of sodium and potassium that works to regulate hypertension. the method centers within the kidneys, which help control vital signs by regulating the quantity of fluid stored within the body. Your kidneys filter your blood and suck out extra fluid, which is directed to the bladder as urine.
It is that balance of sodium and potassium that’s wont to draw excess water from the bloodstream toward the bladder. When the balance pops, more fluid is retained and vital sign is driven up. on average, fewer than 2% of folks adults meet their daily RDA for potassium, which suggests tons of parents have a big risk factor for hypertension.
You’ll Lower Your Cancer Risk
An overall diet high in fresh fruits and vegetables is vital for minimizing cancer risk because you get your daily dose of critical nutrients without added salt, sugar, food dye, and chemical preservatives. But bananas are especially good because they’re high in vitamin C, which is crucial in the fight against carcinogenic free radicals.
The fiber in bananas is additionally important for regulating digestive health and is assumed to scale back your risk of colorectal cancer.
You’ll Boost Your Heart Health
Achieving the proper balance of sodium and potassium is additionally important for heart health. A recent study revealed that folks who got a minimum of 4,069 mg of potassium a day had a 49% lower risk of dying from an ischemic heart condition than people that got but 1,000 mg.
That’s no small amount! But bananas help heart health in other ways, too. The fiber, vitamin B6, and vitamin C all work together to support a robust ticker.
You’ll Soothe Your indigestion
If you’ve ever been to the doctor with indigestion, the likelihood is that that he or she recommended you follow the BRAT diet. Short for bananas, rice, applesauce, and toast, the BRAT diet is comprised of basic foods that are easy to digest.
Bananas are great for keeping your stomach and gastrointestinal system happy because the potassium helps stabilize your balance. The fiber also helps to market regularity.
You’ll absorb Almost 30g of Sugar
Sugar may be a dietary bad word lately, but when it involves bananas, you don’t get to worry such a lot. Experts recommend greatly reducing your intake of added sugar, the type that’s pumped into food where it doesn’t exist naturally. The sugar in bananas is natural and comes with a healthy dose of fiber, too.
Fiber helps to slow digestion (sugar and carbohydrates otherwise burn quickly), and stabilizes the impact on your blood glucose. Therefore, bananas are an honest mid-day snack or addition to your meals once you got to stay energized.
You’ll need to Work Hard to Overdose
As we’ve mentioned, most Americans are deficient in potassium, and two whole bananas each day won’t provide your full RDA. You’d got to eat 7 or 8 bananas to urge enough daily potassium from that source alone. However, an excessive amount of potassium is simply as dangerous as insufficient – it can destroy your cardiac muscle, for one. except for a healthy person to succeed in that zone, he or she would wish to eat 400 bananas in one day! We suspect that stomach capacity would stop that attempt long before anyone got an excessive amount of potassium from eating bananas.
So for any healthy person, eating two bananas each day may be a great idea. people that are taking beta-blockers for heart conditions should take care, as beta-blockers raise potassium levels. And bananas are classified as “medium” on the glycemic index, so a twice-a-day habit won’t be the simplest idea for diabetics. Otherwise, have at it. Research indicates that a high potassium intake reduces your risk of death by any physical ailment by a solid 20%. That’s a pleasant healthy cushion!