Markets in 107 countries, 4th place in the list of the most valuable products, an immense coverage of recipes from cuisines around the world: bananas are delicious, healthy and ideal for a snack. You are unlikely to find labels with the composition on them, so we remind you: potassium, fiber, vitamin C and B6 - and this is not the whole list of usefulness that banana is rich in.
If it is so good, then why not consume more of this fruit? For example, not one, but two bananas a day? Let's figure out how much the rule “a lot is not good” is applicable to a fruit, an addiction to which our ape-like ancestors still had.
First of all, we will determine the set of nutrients and their amount that you will receive together with two ordinary bananas (based on the recommended diet for each individual substance):
- 900 mg. potassium: 24%;
- 54 g carbohydrates: 18%
- 2 g dietary fiber: 24%
- 28 g. Sahara;
- 6 g protein: 4%;
- Total: 210 kcal.
Plus - a vitamin charge, in the composition of which (based on the recommended diet for each individual substance):
- Vitamin A: 2%;
- Vitamin C: 3%;
- Iron: 2%;
- Vitamin B6: 40%;
- Magnesium: 16%
Enough for one time, isn't it? And now, briefly, but fully about why such a set should be received regularly.
1. Your body will be saturated with potassium (a condition that is rarely achieved)
Is it trite? Not yet! To understand the scale of the picture: potassium is used by every cell of the body to generate its electrical charge, without which it cannot function normally. Of the secondary functions of potassium: maintaining an even heartbeat, healthy blood pressure, triggering the release of insulin - at the right hour when the body needs to regulate sugar levels.
The recommended dietary intake of potassium for an adult is 3,500-4,700 mg. per day (may vary depending on your health and lifestyle). When you consider that with two bananas you cover your potassium intake by nearly one fourth, the alternative of introducing them into your daily routine seems like a promising "life". But this is just the beginning: we are moving on.
2. You will significantly reduce the risks associated with cancer
A diet rich in fresh vegetables and fruits is a key point in the anti-cancer prevention program: with these foods you get a daily portion of nutrients with a minimum amount of impurities in the form of salts, sugar, dyes and preservatives. Bananas are the best of the best in this business, as they boast high levels of vitamin C, known for their ability to prevent the negative effects of carcinogens and free radicals.
Speaking of dietary fiber, it can balance the digestive system and prevent colon cancer. So our ancestors were right when they so eagerly and plentifully ate bananas.
3. You will support the tireless work of the heart
Maintaining sodium-potassium balance is essential for healthy heart function. A recent medical study found that people taking at least 4,069 mg of potassium per day reduced their risk of dying from cardiac ischemia by at least 49%. Compared to people who consume no more than 1000 mg of potassium per day. Impressive performance, isn't it? In addition, the fiber, vitamins C and B6, which are so rich in bananas, help to maintain the strength of the heart.
4. You will satisfy your sweet tooth in a healthy way (and you are unlikely to want more)
Sugar in modern dietary practice has acquired a pronounced negative connotation. But it should be remembered that nutritionists are not rebelling against sugar, but against those products in which sugar was not originally present, but was introduced for industrial purposes, that is, artificially.
Bananas contain sugar naturally and are unlikely to have a negative impact on your health when combined with a good dose of dietary fiber, which slows down digestion and prevents spikes in blood sugar.
Photo: Getty Images
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