The advantages of eating two bananas a day

Bananas is one of the most popular fruit in the world. They are valued mainly due to the richness of nutritional value, availability and a relatively low price.

Do you realize the benefits of regular consumption? Eating two bananas a day helps in controlling blood pressure, maintaining healthy bowels, losing weight and protecting your eyesight. 


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Bananas contain sucrose and fructose, sugars that give them a sweet taste. They are rich in vitamins and minerals, in particular vitamins B6, C, manganese and potassium. The medium-sized banana contains 467 milligrams of potassium, and only 1 milligram of sodium, which can protect against atherosclerosis. Potassium has a positive effect on the cardiovascular system, but also has a positive effect on the condition of the bones – it reduces the excretion of calcium in the urine. Thanks to this, it delays the effects of osteoporosis. 

As with most fruits, the nutrient content changes as they mature. The more ripe the banana, the darker the skin becomes. These fruits contain the largest amount of TNF, a protein that strengthens the immune system. This nutrient protects us not only against infections, but also increases our body’s ability to destroy cancer cells. 

Bananas with dark spots much more effectively improve the functions of white blood cells than green bananas, so it is not worth to throw them out and write off. Ripe fruit is also easier to digest and thanks to the sweet taste can be a substitute for sweets. 

If we want to make better use of health-promoting properties of bananas, it is worth eating one or two meals a day. There are no contraindications before eating them during a slimming diet. Despite the fact that they are more caloric than other fruits, the multiplicity of their advantages speaks strongly in their favor. Calorie banana is not so large that it could harm our figure. Just remember to include bananas in your calorie balance. 


You can read also: Easy banana bread


5 portions of fruit and vegetables in practice

Educational and promotional campaigns, actions in schools, TV spots … All these activities have meant that today almost everyone knows about the necessity of eating five portions of fruit and vegetables every day.Still, this does not translate into eating habits, and most of us eat about three servings a day.How to include five servings of fruit and vegetables in your daily menu?Read our practical guide with examples.

Why is it worth eating vegetables and fruits?

Eating vegetables and fruits is essential to ensure health, vitality and minimize the risk of many diseases.One of the healthiest models of nutrition, that is the Mediterranean diet abounds with these ingredients, and the inhabitants of the Mediterranean are distinguished by the length of life and health status in comparison with other Europeans and Americans.Let’s take an example from them!Vegetables and fruits are essential in the diet due to the content of valuable vitamins mainly vitamin C, β-carotene and folic acid, as well as minerals calcium, potassium and magnesium.Antioxidants that protect cells against oxidative stress also play a very important role – they prevent diseases and premature aging.Vegetables and fruits are also distinguished by the presence of fiber, which is a specific physiological brush – it cleanses the intestines of debris, regulates the rhythm of defecation, collects toxins, helps in removing excess cholesterol and has a positive effect on the level of glucose in the blood.Most vegetables and fruits contain 80-90% water, so they are low in calories and help maintain a healthy body weight.Numerous studies have shown that the consumption of recommended amounts of vegetables and fruits reduces insulin resistance of tissues and is beneficial in diseases of the heart and circulatory system.


Check: Should we supplement?


Eat more vegetables than fruit

The World Health Organization recommends consuming at least 400 grams of fruit and vegetables per day.It may seem a lot, but if you realize that the average apple weighs about 150 g, 400 g per day is the most achievable.Remember that five servings each day are the recommended minimum, and the fruit should be 2 out of 5 servings.Vegetables choose as 3 servings with 5 and each subsequent one.Vegetables can not be eaten too much, but the amount of fruit should be controlled, because the sugar (fructose) contained in them, despite the popular belief still is fattening, and excessive consumption of fruit can result in the deposition of energy in the form of adipose tissue.


You should read it: Attention! These fruits are calorie bombs!


A serving of vegetables or fruit – how many grams?

We are still rotating around the concept portion, but let’s look at how much these quantities really are.One serving of vegetables or fruit should weigh 80-100 grams.This applies to fresh, cooked and frozen products.A handful of dried fruit (20 grams) can be replaced with one fresh portion, but this should not be done too often due to the high concentration of sugar and lower nutritional values.

Does five servings of vegetables and fruit during the day mean that you have to eat them five times a day?Not necessarily.By eating a large grapefruit or a glass of cherry at once, you get 2 portions of fruit, and a lunch of baked vegetables with meat, half of zucchini, half of the pepper and two carrots will be 2.5 servings.Of course, it will be best if vegetables or fruits appear in every meal, but for five portions a day is not a necessity.You can take a glass of juice as a portion of vegetables or fruit, but only if it is prepared by yourself and drunk shortly after cooking.We are sure that our juice is not made from concentrate and we guarantee in this way that the valuable ingredients contained in vegetables and fruits will not break down and reach the body.


Read also: What is healthy lifestyle?

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Why is it worth eating fruits and vegetables?

Everyone knows that you should eat a lot of vegetables and fruits for health. There is another reason why you should do it.

Researchers at the University of St Andrews in the United Kingdom who published the results of their research in the American Journal of Public Health claim that eating a large amount of fruit and vegetables increases skin firmness and improves skin tone, and only a few weeks will suffice for positive changes. We owe this action to the carotenoids contained in vegetables and fruits.

Research supervised by Professor David Perret has proven that two additional portions of fruit and vegetables per day are enough to notice changes in the appearance of the skin after six weeks.

The study was attended by 35 students who were recommended to introduce modifications in the diem consisting in changing the number of fruit and vegetable portions in the daily diet. The study lasted six weeks. After this time, the changes in the appearance of the skin were clearly noticed by the surroundings of the subjects, which emphasized the nice, golden color and glow of people eating more vegetables and fruits than before. In people who decreased the amount of vegetables and fruits consumed during the study, skin firmness decreased.

The scientists were surprised at the speed with which the observed changes took place. Healthy skin tone and better skin firmness, which are one of the factors that increase the attractiveness of people, apply to all those eating a lot of vegetables and fruits, regardless of race and place of residence.

In many highly developed countries, people do not eat enough vegetables and fruits, although their health-promoting effects have been propagated for years. However, the health argument for most of us does not seem to be strong enough to apply a healthy eating style. Perhaps now, when the beneficial effects of fruits and vegetables on the beauty have been proven, will we start eating more vegetables and fruits? Soon there will be new vegetables, and soon there will be plenty of vegetables and fruit. Do not miss this chance to give your skin a better color and improve its firmness. The bikini season is fast approaching …

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5 facts about vegetables and fruits that you must know !,

  1. Vegetables and fruit is a treasury of valuable ingredients

Vegetables and fruits is a group of food products that is a source of priceless vitamin C and provitamin A – carotene. They have antioxidant functions, destroying free radicals and preventing the body from aging. Our body can not store vitamin C, so it has to be delivered daily and in large quantities. In vegetables and fruits, we can also find, among others B vitamins, folic acid necessary for the proper production of red blood cells, and anti-cancer and anti-inflammation polyphenols. Among the mineral components in vegetables and fruits, the basic components (potassium, calcium) predominate, thanks to which they act alkalizing on the body.

  1. Eat fresh vegetables without restrictions!

Yes! You can afford to carelessly eat fresh vegetables even at midnight. If you get hungry at the time when you should not eat a meal, fresh vegetables will be the best choice. They provide a small amount of calories, a lot of fiber, vitamins and minerals. Most of them deliver from 10 to 50 kcal per 100g. A large bowl of sliced ​​fresh vegetables is a maximum of 100-150 kcal. Such a quantity can fill a hungry stomach for a while, because it contains predominantly water-soluble fiber. It causes that “jelly” is formed in the intestines, effectively killing hunger.

  1. You have to watch out for some vegetables

All vegetables served with fatty additives significantly increase their calorie content. Adding excessive amounts of fat (butter, oil, oil, mayonnaise, cream) or greasy additives (mozarella, feta cheese) can make the seemingly light dish turn into a caloric bomb.

Boiled vegetables are less safe for our figure. Although prepared for “crispy” and served lightly sprinkled with olive oil will be a great addition to a salad, dinner or as a snack, but already overcooked will have a much higher glycemic index, which will fill us for a shorter time.

  1. Eat fruit in moderation

You have to be more careful with the fruit. Their maximum amount during the diet should not be more than 200g per day. In particular, fruits such as grapes, bananas, dates and figs provide a large amount of simple sugars that, when eaten in excess, will easily turn into adipose tissue. Highly caloric are also fruit preserves, jams, marmalades and dried fruits, or avocados.

  1. Seasonal best

Remember that fresh vegetables in large quantities are best eaten in late spring, summer and early autumn. Then there is a greater chance that they have grown locally, so they will be healthier and of better quality, and their production has not used excessive amounts of artificial fertilizers or plant protection products. Therefore, in winter it is better to give up tomato or fresh cucumber, or rather try sauerkraut, pickled cucumbers or homemade sprouts.

Eat vegetables for good health! This is the basis of the food pyramid and it is worth eating more than 400g per day. Heat the vegetables “crispy” and treat the fruits in moderation.