I love bananas and can eat them all day, buying a whole bunch and eating them all. Will this harm my health, considering that bananas are sweet and filling? Is there a safe norm for these fruits per day? Marina, 29 years old
Elena Manilo, gastroenterologist, hepatologist, allergist-immunologist:
Allergenicity — low
Bananas contain a lot of sugars, as well as vitamins and minerals, trace elements that help remove excess fluid from the body, improving vascular tone and blood pressure, as well as eliminating edema, reports Doctorpiter.
Although bananas are considered exotic fruits, they are well tolerated by most people, have a low allergenic potential, and can be part of the first complementary foods for children, as well as dietary nutrition for adults.
Benefits of Bananas
Bananas are ideal for the diet of most people. These fruits are rich in beneficial minerals, vitamin C, and B vitamins. The combination of magnesium and phosphorus in their composition positively affects the cardiovascular system: it strengthens the heart muscle and the walls of blood vessels, which helps normalize blood pressure. Bananas also contain pectin — a plant polysaccharide that helps cleanse blood vessels of excess cholesterol, thereby preventing atherosclerosis.
Natural Calming Agent
The high magnesium content allows bananas to be used as a natural calming agent. Regular consumption of these fruits helps cope with increased anxiety and insomnia, as well as promotes the production of serotonin, known as the happiness hormone. Bananas are also beneficial for the digestive system: thanks to fiber, they improve intestinal function and normalize stool.
For Skin and Hair Beauty
Bananas contain silicon, which is necessary for the growth of strong nails and healthy hair. The substances contained in bananas help maintain skin health, as they stimulate collagen synthesis, known as the protein of youth. Collagen gives skin firmness, smoothness, and elasticity, helping to maintain youth. People suffering from a lack of silicon can easily replenish it by regularly consuming bananas.
Recommended Daily Intake of Bananas
The calorie content of bananas varies depending on their ripeness, averaging from 60 to 100 kcal per 100 grams. Thus, one banana weighing about 200 grams can contain up to 200 kcal. This is sufficient, but still allows bananas to be used as a nutritious snack.
However, it is important to consider the high fructose content, a natural sugar. Excess fructose in the diet can lead to carbohydrate metabolism disorders and weight gain. Nevertheless, the fiber in bananas helps reduce the potential harm from fructose by slowing down carbohydrate absorption and preventing fluctuations in blood glucose levels. If 4–5 bananas are consumed daily, the excess fructose can still lead to an increase in fat tissue.
No Universal Norm
There is no universal daily norm for banana consumption. It depends on the level of physical activity, body weight, and metabolic rate. Slim people and those leading an active lifestyle are allowed by nutritionists to eat bananas every day, but no more than 1–2 pieces.
Those who are overweight are recommended to limit themselves to 2–3 bananas per week. It is better to choose slightly unripe fruits, as overripe bananas contain too much sugar and starch. It is optimal to consume bananas in the first half of the day: for breakfast, a snack, or as a dessert for lunch.
Who Should Avoid Bananas
Bananas are not recommended for people with metabolic syndrome, diabetes, or a predisposition to it. It is also advisable to avoid bananas if there is a tendency to varicose veins and thrombophlebitis. This is because bananas have a diuretic effect.
Fluid removal from the body makes the blood thicker, which increases the risk of thrombosis. For this reason, bananas should not be consumed by patients recovering from heart attacks.
