Bananas are a hugely loved food almost everywhere you go. They are grown in 107 countries, the fourth-highest value crop globally. They taste delicious when ripely cooked, dried, or under-riped. They’re great on their own. However, they are a great addition to cereal, ice cream, and yogurt. Bananas are one of the most nutritious snacks you could enjoy, and they are sweet enough to keep you from thinking about the nutrients you’re receiving.
What would happen when you ate two bananas throughout the day? Let’s look at the effects on your health of this habit, both good and evil. (Spoiler alert: this is mostly positive news.) Bananas are a great source of potassium, fiber, and vitamin C and B6. However, they’re not advised for people suffering from particular ailments. Since we’re sure you’re thinking about it, we’ll provide you with the number of bananas you’ll need to avoid overdose.
What You Get in Two Bananas
Let’s first look at the nutritional information for two bananas. If you eat this amount daily, you’ll end up into account:
210 Calories900 mg Potassium (24% RDA)54 g Carbohydrates (18% RDA)2 g Dietary fiber (24% RDA)28 g Sugar6 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 a Big Dent in Your RDA for Potassium.
Most of us aren’t aware of how vital potassium is to our body since we don’t understand what it is used for. Potassium is among the essential nutrients as it is utilized by every body cell to produce the electrical charge required for proper functioning. Potassium plays a vital role in maintaining a steady heart rate and appropriate blood pressure and triggering insulin release in the event of a need to regulate blood sugar levels.
The RDA for potassium intake in healthy adults is between 3,500 and 4,700 mg daily. Other factors, such as lifestyle, may affect the recommended dosage, and you should consult your physician if you’re worried you’re not receiving enough. However, two bananas average around 900 mg of potassium, which is an ideal beginning. Other sources of potassium include white potatoes, beans (white and sweet), beets, spinach, beets, watermelon, and tomato sauce.
You’ll Help Maintain a Healthy Blood Pressure.
You are probably aware that excessive sodium is a significant risk cause of hypertension. But what you might not realize is that it’s the balance between potassium and sodium that helps to manage hypertension. The process is centered on the kidneys—the kidneys aid in controlling blood pressure by regulating the quantity of fluid stored within the body. The kidneys filter blood and eliminate extra fluid directed to the bladder through urine.
The equilibrium of potassium and sodium is utilized to draw excess water from the bloodstream toward the bladder. When the balance gets out of balance, and more fluid is absorbed, it’s a sign that the balance is off and blood pressure goes upwards. On average, less than 2 percent of US adults are meeting their recommended daily potassium intake, which implies that a significant number of people have a high chance of developing hypertension.
You’ll Lower Your Cancer Risk.
A balanced diet of fresh vegetables and fruits reduces cancer risk. You’ll get the daily dose of vital nutrients without Sugar, salt, food coloring, or chemical preservatives. However, bananas are delicious because they’re rich in vitamin C. Vitamin C is essential in fighting carcinogenic free radicals.
The fiber found in bananas is essential for maintaining digestive health and may reduce the risk of colorectal cancer.
You’ll Boost Your Heart Health.
Getting the proper level of potassium and sodium is crucial in ensuring heart health. A recent study showed that people who consumed a minimum of 4,069 mg potassium daily had a lower chance of suffering from heart disease ischemic than those who had more bass than 1000 mg.
It’s a considerable amount! However, bananas are beneficial to improve the health of your heart in other ways as well. The vitamins B6, fiber, and vitamin C help to ensure an active ticker.
You’ll Soothe Your Upset Stomach.
If you’ve visited the doctor for digestive issues, the chances are they suggested you adhere to the BRAT diet. It’s short of bananas, rice toast, applesauce, and rice. The BRAT diet comprises food items that are easy to digest.
Bananas are great to keep your digestive system and stomach satisfied because potassium can help maintain your electrolyte balance. The fiber can also help increase regularity.
You’ll Take in Almost 30g of Sugar.
Sugar is a diet-related negative word nowadays; however, there’s no need to fret about it as much as bananas. Experts advise reducing your consumption of added Sugar, such as the kind that’s introduced into foods in areas where it isn’t naturally present. The Sugar found in bananas is naturally occurring and is a good amount of fiber too.
Fiber slows digestion (Sugar and carbs burn up quickly) and helps to reduce the effects on blood sugar. So, bananas can be an excellent mid-day snack or great in conjunction with your meals when you’re trying to keep yourself energized.
You’ll Have to Work Hard to Overdose.
As we’ve said, most Americans aren’t getting enough potassium. Two daily bananas aren’t enough to meet the total amount of RDA. You’ll need to consume at least 7 to 8 of them to obtain enough potassium daily from this source alone. But excessive potassium can be equally dangerous as not enough – it could cause damage to your heart muscle, for one. However, for a person who is healthy to be in that danger zone, he could eat up to 400 bananas in a single day! The stomach capacity will stop that effort long before anyone absorbs excessive potassium from eating bananas.
If you’re a healthy person eating two bananas per day is a good idea. Those taking beta blockers to treat heart diseases should be aware since beta blockers increase potassium levels. Bananas are classed as “medium” on the glycemic index, which means a daily routine is not the best choice for people with diabetes. If you’re not, go for it. Studies show that a higher potassium intake lowers the chances of dying due to physical illness by up to 20 percent. That’s an excellent cushion for your health!