Bananas are an incredibly popular fruit — and it’s no wonder why. They’re convenient, versatile, and a staple ingredient in many cuisines worldwide.

Though bananas are a healthy, nutrient-dense snack, eating too many could be detrimental.

This article explores how many bananas you should eat per day.

香蕉既方便又美味，但是它们的营养价值才真正使它们发光。

They’re a good source of several essential nutrients, including manganese,钾, and vitamins C and B6.

中型新鲜香蕉（118克）提供以下营养（ 1 ):

  • 卡路里：105
  • Carbs:27 grams
  • Fiber:3 grams
  • Fat:0.3克
  • 蛋白质：1 gram
  • Vitamin C:每日价值的17％（DV）
  • Vitamin B6:22% of the DV
  • Potassium:12% of the DV
  • 锰：16% of the DV
  • 镁：8% of the DV

Bananas also contain various plant compounds that may减轻压力，炎症和您患慢性疾病的风险（ 2 ).

The World Health Organization (WHO) recommends eating at least five servings of fruits and vegetables per day. Adding bananas to your routine is a great way to boost your intake of whole fruit and promote your overall health ( 3 ).

概括

香蕉包各种人体必需的维生素,我的rals, and health-promoting plant compounds.

The vast majority of the calories in bananas come from carbs. They only provide negligible amounts of protein and fat.

实际上，蛋白质和脂肪的组合不到香蕉总卡路里含量的8％（ 1 ).

蛋白质是您身体的主要结构组成部分，需要适当的免疫功能，组织修复，肌肉建筑和骨骼健康（ 4 ).

Meanwhile, fats provide energy, assist with the absorption of fat-soluble nutrients, and play a role in hormone production and brain health ( 5 , 6 , 7 ).

Because bananas lack these vital nutrients, they don’t hold up well on their own as a nutritionally complete meal.

If a banana is your usual go-to snack, consider pairing it with a source ofhealthy fat和protein, such as peanut butter, a handful of walnuts, or a boiled egg, to make it more nutritionally balanced.

概括

香蕉蛋白质和脂肪自然非常低。因此，他们不会自己制作完全均衡的饭菜或零食。

香蕉几乎是任何饮食的健康补充，但是在包括香蕉在内的任何单一食物中，都可能弊大于利。

Bananas are not typically considered a high-calorie food. However, if your banana habit is causing you to eat more calories than your body needs, it could lead to unhealthy weight gain.

此外，香蕉中90％以上的卡路里来自碳水化合物

Inunripe or green bananas，碳水化合物的主要来源来自淀粉。随着果实的成熟，淀粉转化为糖。因此，当您的香蕉已经足够食用时，很大一部分卡路里可能来自糖（8).

Carb over-consumption — without balancing it with proteins and healthy fats — could makeblood sugar control对于患有血糖状况的人，例如糖尿病或糖尿病前期的人（更困难）（ 9 ).

此外，吃太多的香蕉可能会导致营养不足，尤其是如果您不为缺乏含有营养的香蕉的食物腾出空间，例如蛋白质，脂肪，脂肪，钙，维生素D和铁。

概括

Eating too many bananas may have detrimental health effects, such as weight gain, poor blood sugar control, and nutrient deficiencies.

Balance and variety are hallmarks of ahealthy diet.

您的身体是一个复杂的系统，需要多种类型的营养才能正常运行。确保您获得身体所需的一切的最佳方法是从每个食物组中吃各种各样的食物。

没有特定数量的香蕉会自动使它们变得好或坏。这确实取决于您独特的卡路里和营养需求。

In theory, you could eat as many bananas as you want, as long as you’re not over-consuming calories, displacing other foods and nutrients that your body needs, or harming your health in other ways.

That said, one to two bananas per day would likely be considered a moderate intake for most healthy people.

Don’t forget to include a variety of other营养密集的水果，蔬菜，瘦蛋白和健康脂肪。

概括

Practicing moderation is the best way to reap the most benefits from bananas. One to two bananas per day is likely alright for most healthy people. Make sure your diet is balanced by also including other foods that provide the nutrients that bananas lack.

Bananasare one of the most popular fruits in the world.

它们是充分的重要营养素，但是吃太多的东西最终可能弊大于利。

Too much of any single food may contribute to weight gain andnutrient deficiencies.

One to two bananas per day is considered a moderate intake for most healthy people.

Be sure to eat this fruit as part of a balanced diet that provides all the nutrients your body needs.