One of nature’s most underrated fruits, the bananas are one of the most popular foods in the world because of their perfect portion size, natural protective wrap and cheap price. What exactly can eating 2 bananas a day do for your health?
One banana contains only about 100 calories and it mostly consists water and carbs, with very little protein and almost zero fat. No wonder they are one of the most popular fruits on the planet and are now grown in many parts of the world besides their native Southeast Asia.
Bananas are essentially nature’s healthy candy, so instead of trying to defeat your sugar cravings with sheer willpower, eat more bananas to tone them down and maintain better overall health as well.
Bananas are not only a delicious snack that comes in a convenient natural package, they also contain plenty of nutrients that are essential to human health and support better digestion, promote heart health and even aid weight loss.
That being said, 2 bananas a day would likely be considered a moderate intake for most healthy people.
What can eating 2 bananas a day do for your health ?
Eating 2 bananas a day can help you control your blood pressure, keep your bowels healthy, lose more weight and protect your eyesight.
Bananas contain the natural sugars sucrose and fructose which give them their sweet flavor, but are also packed with vitamins, minerals and fiber which makes them a healthy addition to your lunch. In particular, bananas offer a decent amount of vitamin B6, vitamin C, manganese and potassium.
The average banana contains 467 milligrams of potassium and only 1 milligram of sodium, which can protect against atherosclerosis. Besides the cardiovascular benefits, the potassium found in bananas helps promote bone health by decreasing the amount of calcium excreted through urine and preventing the bones from thinning out at a fast rate.
As with any other fruit, the nutrient content of bananas changes as they ripen. In this case, as a banana ripens and turns dark yellow, its levels of antioxidants that protect your body against heart diseases and cancer increase.
And according to recent studies conducted in Japan, the full ripe bananas with dark patches on their skin produce the largest quantity of TNF (Tumor Necrosis Factor), a cytokine that fights abnormal tumor cells in the body by stimulating the production of white blood cells and assisting their communication.
So, the riper the banana the better it’s immunity-boosting and anti-cancer properties – in fact, bananas with dark spots are 8 times more effective in improving the function of white blood cells than green bananas. Research done on ripening bananas confirmed that TNF prevents tumor cells from growing and spreading.
So instead of throwing away bananas that have developed dark spots with the assumption they’re rotten, eat them to get a nice boost of nutrients that can protect your health from various serious diseases.
Other health benefits of bananas
That’s not all that bananas have to offer to your health. They can provide you with a few other amazing health benefits as well.
In case you need a few reasons more to enjoy a banana every day, here’s a list of 11 more proven health-enhancing benefits of the tasty yellow fruit :
1. Heartburn relief
As an alkaline fruit, bananas are incredibly powerful for providing instant relief from acid reflux and heartburn. Eating bananas regularly will neutralize the acid in the stomach and help you get rid of acid reflux completely.
2. Bananas help prevent asthma
2 bananas a day could keep asthma away. A new study at the Imperial College of London found that children who ate one banana per day experienced 30% less asthmatic symptoms compared to children who ate one banana per month. The high amount of fiber in bananas can help prevent many respiratory conditions from developing, or alleviate their symptoms at the very least.
3. Energy – bananas are the perfect pre-workout snack
The potassium found in bananas protects your muscles from cramps, while the carbs provide you enough energy to endure a strenuous workout.
These yellow fruits are often viewed as the perfect food for athletes because they contain plenty of slow-digesting carbs and important vitamins and minerals. Bananas release energy slowly, so they will keep you energized for longer than other popular sweet foods.
Studies have shown that bananas are an excellent snack choice when eaten before, during and after endurance exercise, largely due to their ability to fuel the muscles, prevent dehydration and reduce muscle cramps and soreness.
4. Bananas help control blood sugar levels
Some of the nutrients found in bananas, such as the fiber called pectin, help regulate blood sugar levels after meals and keep you feeling full for longer by slowing down the emptying of the stomach.
In other words, not only that bananas don’t cause major spikes in blood levels of sugar and insulin, but their abundance of potassium actually lowers blood pressure very effectively.
5. Anemia
Bananas are high in iron, so they can help those with anemia by stimulating the production of hemoglobin. Increasing the red blood cell count also contributes to increased circulation of blood to all parts of the body.
6. Bananas support bone health
Bananas will help you build stronger bones, according to the University of Maryland Medical Center. Regular consumption of foods rich in potassium can help prevent osteoporosis and reduce bone loss, since potassium is an extremely important mineral for increasing and maintaining bone density.
In addition, bananas also contain manganese, which is another vital nutrient to a successful prevention of osteoporosis.
7. Bananas promote heart health
Potassium is also essential for heart health, especially in terms of blood pressure control and prevention against heart attack and stroke, according to the FDA. Numerous studies have shown that people who regularly consume potassium-rich foods have up to a 27% lower risk of heart disease.
8. Bananas improve digestion
Bananas provide food for the friendly gut bacteria, which are a crucial part of a healthy digestive system. In addition, according to some studies, the pectin found in bananas may help protect against colon cancer.
Finally, bananas slow down digestion, which can be of great help for people looking to reduce their calorie intake.
9. Reduce irritation from ulcers
Bananas are maybe the only raw fruit that’s able to reduce the acids of ulcers by coating the stomach lining and protecting it against irritation. They also contain protease inhibitors, which eliminate the harmful bacteria that have been linked to the development of stomach ulcers.
10. Constipation
The fiber in bananas will help remove the stool in the intestinal tract and restore healthy and regular bowel movements.
11. Stress and anxiety
Bananas contain tryptophan, a compound needed by our bodies in order to make serotonin. Furthermore, the potassium in it helps improve brain function by sending more oxygen to the brain cells, while the B vitamins calm the nervous system and contribute to an improved mood.
Does eating 2 bananas a day really help lose weight?
Weight loss happens when the body is in caloric deficit, and eating bananas does not directly lead to weight loss. However, adding a banana or two a day may help in appetite control, cravings control, reduce bloating, and help a person reduce the overall daily calorie intake by replacing refined sugars.
Is eating 2 bananas a day too much ?
Eating a banana to two a day is fine for healthy individuals if you eat them with as a part of an balanced diet. However, remember that moderation is the key. Bananas are a higher calorie food that, if eaten too much and without a healthy diet, will contribute to weight gain.
I was thinking that magnesium helped against cramped muscles …
I was told that men should have no more than three bananas a week as it can have negative effect on the prostate as he ages.
I’ve heard this, as well.
Actually bananas are very good for the prostate. Bananas help the prostate from swelling and help reduce the chances of getting prostate cancer.
Well, which one is it? Good or bad for you?
Thank you for this answer as i eat a couple of bananas a day for prostate help in addition to many other benefits
I was reading recently that bananas are very bad for elderly because they cause excess stomach fat. Is this true? I am on the fence about eating them unless someone answers on pinterest ! Thanks ahead of time!!!
Haven’t heard of that so I can’t really concur
No it is nt true actually eating bananas at least two in morng is very good and also helps in weight loss but on the other side eating bananas after lunch more than two will certainly cause excess stomach fat.
U mm what kind of science dictates that a specific food, eaten after a specific time, causes fat to build in specific portion on body.
That isn’t how any of this works….
It is due to the rotation of the planet you are riding on at different times the little very tinny balls inside the brain cell rotate at different speeds in various formations meanwhile making corresponding decisions on their own survival, so it causes the rest of your body parts to corelate for all the body parts to survive They dictate for your best of means. Just blame it on the Sun with all its splendor power designed just for you.
this is true
Bananas are about 150 calories each and do not create excess stomach fat. Eating a couple a day is actually good for you.
My dad ate at least one banana everyday for as long as I can remember. He passed away this year at age 101.
so that makes you what? 70?
Ann don’t wry about anything …. U can have 2 banana’s a day it’s good for ur health … So don’t wry about anything stay healthy god bless u tkcr
Ugh, not sure about this. I developed an allergy to bananas after having 1/day for several weeks. Terrible stomach cramping and pain. I would recommend moderation instead 😉
I agree 😃
I’ve been eating two bananas per day for nearly two years now. I work out about 6 days per week, so maybe not good to eat so many bananas if you aren’t super active as well, but I feel better than I have in years and I’m stronger than I was in college. Then again, I’m on a 4,000-calorie per day diet and have the metabolism of a mutant racehorse.
2 bananas have 200-250 calories depending on size, pretty reasonable number for a snack so I don’t see how two bananas would be a problem for anyone even if not super active… it’s not really that much.
Boom! go hard or go home lol
It is allergic to certain people.Some might get acidity or sneezing if the one they ate is too ripe. Benefits are really good generally.
I become an animal in a gym if ate just one banana.i mean it gives me more energy to push the weights in the gym.
I were eating 3 banana a day for a month and I went to see my doctor and he said that my potassium were to high.
I wonder if I can let the banana ripen and then freeze it to use in a smoothie?
Yes, you can do that
yes i do that and it works it really tastes better!
Mash it up and freeze ,banana ice cream
Awesome idea Shirley
Yes, I do this to make this smoothie…two tblsps of chobani vanilla yogurt, one Tblsp raw honey, 1/4 cup of oats, 2 Tblsps natural peanut butter, one and a half frozen banana (remove skin before freezing), one cup of unsweetened vanilla almond milk. Blend all ingredients, delicious!!
True about the potassium, a friend of my family gets very sick sometimes, (low potassium) and heard that the only thing that can control her sickness, it’s bananas. Weird stories but true!
Oh my gosh! This is so true! Everything you guys have said is unbelievably true! I remember this time when I was in the amazon jungle and since I had gotten lost, I ran out of food. I thought I was going to die! I sat around for many days hoping someone would eventually find me. But no one came looking for me. I eventually realized that I need to eat, so I cam across these fruits and stuff. And as a city girl, I never really had to make food. I would just go to the local Starbucks and they had everything I always needed. And since my rich boyfriend always paid my credit card, I didn’t care it was expensive. But anyway, there was no Starbucks in the amazon jungle. So I had to prepare the fruit for eating. It took a lot of effort to peel the case off the fruit. Some fruits were hard. But I eventually found out how to get the shell off the banana and began to eat those. I was afraid that I would become a vegan if I ate too many so I tried to supplement my diet with tree bark and other brown things I could find. But nothing tasted as good as the banana so I ended up eat many of them. At first, I was getting sick of them, or maybe I was just sick. I couldn’t tell because i didn’t have access to the internet which would help me log into webmd to see why I was hurting. But yeah, I was no good. It was also hard to poop which is another story. But when I realized no one was coming to get me, I started to walk more often and had to leave my base. I think that was when I started to realize that my friends may have left with out me. I should have gotten a clue when Lizzee Star, my best friend from my pole dancing class, said that I talk too much and need to learn how to shut my pie hole. And I still don’t understand what that means cause I don’t eat pie cause it makes me fat. Anyway, when I was walking I could heard my stomach growling. But it was far away and made very loud noises. It was very scary. I really thought my stomach was angry at me cause of all the bananas. But then I saw something move in the bushes and remember from my meetup camping group not to make a move when you see an animal in the jungle. So I stopped and waited for like 3 days before I started to move again. But when I mean to say is that when I was walking and moving and stuff, my stomach didn’t hurt anymore cause I think the bananas were finally working. I was afraid though that if I ate more, I wouldn’t poop more too but I was like so hungry from walking so I ended up eating more and it gave me like super powers to jump far and run fast. Soon, my hair was like really long and I needed to shampoo it cause it was starting to smell like an ashtray. So yeah, I think I can relate to everything everyone said on this site, and on twitter and on facebook and all the ridiculous comments from all the dang morons of the world who think they know what the hell they are talking about from their own stupid experiences! Argh!
Wow, what a story !!!
I love you
Fruits and stuff?
Wish that would happen some people have all of the luck.
Perhaps you should take up writing fiction professionally. Who knows you might make some money! Or not!
I enjoyed that story as it’s completely appropriately stunningly BANANAS 🍌
Did you wake up or you’re still dreaming?
I believe every word cuz the very same thing happened to me.
I got lost in an amazon warehouse once so I ate lots of onions. They came and found me and threw me out because my breath was so bad.
You definitely talk waaaaayyy to much
No offence, but you sound EXACTLY like the Beverly hills blonde type. Just the way you talk, I mean, who talks like that besides a blonde that had everything handed to them. Again, no offence.
Which amazon warehouse was you in?
Acually, I was once lost in th amazon and survived on bananas until I was found several weeks later so I recommend bananas to all my friends and bananas are always on my grocery list and I have noticed that nearly every shopper buys at least a few bananas also. The bananas display at my Kroger is the largest display in the produce section.
My weight was 75kg.After ate 2 bananas each day for a month my weight was about 72kg.Does banana really make this or due to some health issues???
It depends on your overall calories during that month
My weight was 75kg.After ate 2 bananas each day for a month my weight was about 72kg.Does banana really make this or due to some health issues???
For about 40 years now, I’ve eaten between about five to ten bananas a day, some huge, some small, for the last fifteen or so years bought from the farmer, a tall very healthy and cheerful bloke at the local Sunday market. I’m 69 years old, don’t feel it, don’t look it, smoked 20 cigarettes a day – evil, health-destroying addiction – before giving up about 25 years ago.
I have often wondered whether or not I eat too many bananas – then I tell myself not to be so ridiculous – if it were possible to eat “too many” bananas, I’d have been dead long ago, especially since I am not exactly a giant, at 5ft 6inches tall and weighing about 68 to 70 kilograms.
exercise with caution because high potassium levels can lead to cardiac arrest
Very inspiring … I had blood work done a few weeks ago. And 2 days later my doc called me at home to tell me not to have anither bananna until after i see her.. I went it to see her (as per her request. She told me that my potassiu levels are through the roof. She said one or 2 a week is suffient. I love bananna’s. I started back with 1 bananna
Everyday. Now im back to 2 a day. All my other doctors tokd me its not safe to eat that many bananna’s.. They why do i crave them soo badly …
EVERYTHING in moderation.. meat, fruit, fish, vegetables… DO not eat anything excessively. No need to waste time reading or being concerned,
well I don’t know much about this but I will give it a try.
Hi, I’m Gina. I eat 20 bananas a day, Can’t get enough of them. Eat sleep dream, banana, repeat. #myptassiumlevelsarehighasakite #highasabananatree #mybananalife
are bananas good for putting on weight as I suffer from really bad anxiety and find it hard to eat a balanced diet.
They are a good source of carbohydrates and some minerals. You still need to eat some protein and enough calories too.
These are amazing tips! I’m going to implement on my daily routine. I’ve never heard of grounding but want to try it now!
I’m type 2 diabetic. Since December 1999. This past tuesday, I woke up with a blood sugar of 53. Very low than normal. 80 – 120 is about normal. I quickly grabbed 2 bananas and ate them quickly. Within seconds, my blood sugar went to 95. The bananas didn’t spike my blood sugar way up high, but normalized it. Instead of grabbing a sugar-ish candy, or soda, grab 2 bananas … at least. As for those who are not sure about the benefits of bananas, … look at a monkey. Ever wonder why they are 7 TIMES STRONGER than a man? Think about it. Have a blessed day! 😀 👍
Great teachings good people, I do eat banana a lot.
Pick any food and there will be good and bad things about it. It all depends on what your individual body needs are, what you want to achieve health wise, what condition your body is in, how far you’ll go to achieve what you want & how realistic your goals are. No easy answer, a “superfood” will help some people and hinder others. I find bananas constipating for me.
68 years of age cycle 200k a week run 4k a week, .Every morning 4 weetbix 1 banana 1 scoop of whey. Always 1 banana on a longer ride. No health problems BANANA ADDICT.
Less than 24 hours ago I had extreme naseau, severe muscle cramping in my fingers, forearms, legs, back and neck. I had felt this way before in April, and was admitted into ICU; my body was shutting down—flatlining— due to no potassium, magnesium, and electrolytes. So remembering my near brush with death, I purchased bananas, vegetable tray, two bottles of electrolytes, and ate a salmon meal, along with snacking for the next 24-hours on veges, bananas, and drinking the two bottles of electrolites.
Honestly, it worked!
I have decided to add a well-balanced meal at least one per day, and a bundle of bananas with at least a bottle or two of electrolytes per week. And see how this will help me better maintenance my health. I’m here for the bananas!