An apple a day keeps the doctor away, but what about three bananas? Multiple studies have revealed that consuming three bananas per day reaps plenty of health benefits. If you’re looking to incorporate more fruit into your diet and want one that will not just taste great but also yield wonderful physiological results, look no further.
What’s in a Banana?
Bananas are an excellent source of manganese, potassium, vitamin B6, biotin, copper and dietary fiber.Manganese helps the body form strong connective tissues, bones, assists in blood clotting and affects love hormones. It is necessary for proper vital brain and nerve function.
Potassium is a vital mineral for every cell in the body. All of your cells and organs need potassium to thrive, and it also contributes to bone health and skeletal and smooth muscle function. Potassium, therefore, plays a large role in proper digestion and movement.
Vitamin B6 is one of the eight essential B vitamins that assists in the body’s metabolism, converting food to glucose, which produces energy. Vitamin B6 also gives you healthy eyes, hair, skin, and liver. It also helps the nervous system function properly. Although vitamin B6 deficiency is uncommon in the United States, not getting enough can cause serious health issues. Boosting your intake can make you feel stronger, healthier and look better.
Biotin is also a part of the B vitamins family and contributes to hair health and proper nervous system function. It also helps the body metabolize fats and carbohydrates efficiently. Copper is a multipurpose mineral found throughout the body that helps make red blood cells and keeps your immune system strong. It also helps form the connective tissue of bones and muscles called collagen and can act as an antioxidant.
Dietary fiber helps regulate the body’s speed of digestion, so getting enough is essential to proper nourishment and metabolic function.
Health Benefits of Eating Three Bananas a Day
Consuming three bananas can help ease constipation as well as make you feel fuller for longer periods of time. Since bananas are packed with both soluble and insoluble fibers, they assist in the digestion and can regulate your digestive speed. This makes them a perfect breakfast staple since they’ll leave you feeling more satisfied and ready to start the day rather than spending your whole morning fantasizing about lunch.
Lower Blood Pressure
A single banana packs around 422 mg of potassium and next to zero sodium. This ratio helps neutralize blood pressure, the effect that sodium has on our body.
Improved Cardiovascular Health
High-fiber foods are good for the heart, so eating three bananas a day can help lower the risk of cardiovascular disease (CVD) and coronary heart disease (CHD). The fiber boost you’ll receive from eating a couple of bananas a day will lower your risk of developing heart disease, as well as assist with other dietary functions related to fiber such as regulated bowel movements, proper digestion and the absorption of nutrients.
Suppressed Hunger Pangs
Although there are plenty of 3-day and 7-day banana diets floating online, incorporating three bananas into your daily diet can actually help you maintain a slim figure. Since the fiber helps regulate digestion and keeps you fuller for longer, bananas can keep you from constantly craving a snack. Even the smell of bananas has been proven to quell hunger pangs!
Improved Athletic Performance
Bananas provide antioxidants and nutrients needed to boost your muscles. A study by Appalachian State University’s Human Performance Lab found that consuming a banana every 15 minutes during a cycling trial was as beneficial to the workout as consuming a sports drink equal in carbohydrates.
Magnesium is an essential part of a human being’s diet. Men and women require 420 mg and 320 mg of magnesium per day respectively. Without adequate magnesium levels, people can experience anxiety, depression, irritability and other mood disruptions. One medium banana has approximately 27 mg of magnesium, so grabbing a banana when you’re feeling a bit low could be just what you need to pick you up and get you through the rest of the day.
Bananas present a wide array of health benefits, so if you’re wanting to boost your fiber intake and improve your overall diet, the habit of eating three bananas a day may be a good one to practice. It is important to note that due to their high sugar content, it is not recommended for anyone who has diabetes to consume three bananas a day or any other foods that could raise their blood sugar.