Banana health benefits are comparable to any other type of fruit.
In fact, bananas have several positive benefits that many other fruits do not have.
These yellow-skinned fruits are ideal for health because they have a sweet taste that most people enjoy.
Because of this, it is easy to implement bananas into a daily diet.
Bananas are also convenient because you can carry them with you whenever you are in a hurry.
Knowing
the banana health benefits and the other positive things that bananas
can be used for will likely give you a new appreciation for this popular
fruit.
A Banana a Day…Instead of eating an apple each day for optimum health, the adage should state that a banana each day keeps the doctor away.
The
banana health benefits far outweigh those of the apple because it has
many more vitamins and nutrients than their round counterparts.
Creamy, rich, and sweet, bananas are a favorite food for everyone
from infants to elders. Sports enthusiasts appreciate the
potassium-power delivered by this high energy fruit.
Cardiovascular Protection from Potassium and Fiber
Bananas are one of our best sources of potassium, an essential
mineral for maintaining normal blood pressure and heart function. Since
the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.
The effectiveness of potassium-rich foods such as bananas in
lowering blood pressure has been demonstrated by a number of studies.
For example, researchers tracked over 40,000 American male health
professionals over four years to determine the effects of diet on blood
pressure. Men who ate diets higher in potassium-rich foods, as well as
foods high in magnesium and cereal fiber, had a substantially reduced
risk of stroke.
A study published in the Archives of Internal Medicine
also confirms that eating high fiber foods, such as bananas, helps
prevent heart disease. Almost 10,000 American adults participated in
this study and were followed for 19 years. People eating the most fiber,
21 grams per day, had 12% less coronary heart disease (CHD) and 11%
less cardiovascular disease (CVD) compared to those eating the least, 5
grams daily. Those eating the most water-soluble dietary fiber fared
even better with a 15% reduction in risk of CHD and a 10% risk reduction
in CVD.
In addition to these cardiovascular benefits, the potassium found
in bananas may also help to promote bone health. Potassium may
counteract the increased urinary calcium loss caused by the high-salt
diets typical of most Americans, thus helping to prevent bones from
thinning out at a fast rate.
Soothing Protection from Ulcers
Bananas have long been recognized for their antacid effects that
protect against stomach ulcers and ulcer damage. In one study, a simple
mixture of banana and milk significantly suppressed acid secretion. In
an animal study, researchers found that fresh bananas protected the
animals' stomachs from wounds.
Bananas work their protective magic in two ways: First,
substances in bananas help activate the cells that compose the stomach
lining, so they produce a thicker protective mucus barrier against
stomach acids. Second, other compounds in bananas called protease inhibitors help eliminate bacteria in the stomach that have been pinpointed as a primary cause of stomach ulcers.
Improving Elimination
Bananas are a smart move if you suffer from elimination problems. A
bout of diarrhea can quickly deplete your body of important
electrolytes. Bananas can replenish your stores of potassium, one of the
most important electrolytes, which helps regulate heart function as
well as fluid balance.
In addition, bananas contain pectin, a soluble fiber (called a
hydrocolloid) that can help normalize movement through the digestive
tract and ease constipation. Bananas also contain resistant starch, but
this amount varies depending on their degree of ripeness. In their
lesser ripe stages, bananas score as low as 30 on the glycemic index
(below 50 would be considered low). In their riper stages, this number
usually rises to a moderate level in the 60's. All of the above features
help place banana in a more favorable digestive light than might
otherwise be expected for a sugary fruit.
Protect Your Eyesight
Your mother may have told you carrots would keep your eyes bright as a
child, but as an adult, it looks like fruit is even more important for
keeping your sight. Data reported in a study published in the Archives of Ophthalmology
indicates that eating 3 or more servings of fruit per day may lower
your risk of age-related macular degeneration (ARMD), the primary cause
of vision loss in older adults, by 36%, compared to persons who consume
less than 1.5 servings of fruit daily.
In this study, which involved over over 100,000 women and men,
researchers evaluated the effect of study participants' consumption of
fruits; vegetables; the antioxidant vitamins A, C, and E; and
carotenoids on the development of early ARMD or neovascular ARMD, a more
severe form of the illness associated with vision loss. Food intake
information was collected periodically for up to 18 years for women and
12 years for men.
While, surprisingly, intakes of vegetables, antioxidant vitamins
and carotenoids were not strongly related to incidence of either form of
ARMD, fruit intake was definitely protective against the severe form of
this vision-destroying disease.
Three servings of fruit may sound like a lot to eat each day, but
by simply tossing a banana into your morning smoothie or slicing it
over your cereal, topping off a cup of yogurt or green salad with a half
cup of berries, and snacking on an apple, plum, nectarine or pear,
you've reached this goal.
Build Better Bones with Bananas
Build better bones by eating bananas? Yes, enjoying bananas
frequently as part of your healthy way of eating can help improve your
body's ability to absorb calcium via several mechanisms.
Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic
(friendly) bacteria in the colon. These beneficial bacteria produce
vitamins and digestive enzymes that improve our ability to absorb
nutrients, plus compounds that protect us against unfriendly
microorganisms. When fructooligosaccharides are fermented by these
friendly bacteria, not only do numbers of probiotic bacteria increase,
but so does the body's ability to absorb calcium. In addition,
gastrointestinal transit time is lessened, decreasing the risk of colon
cancer.
Green bananas contain indigestible (to humans) short chain fatty
acids (SCFAs) that are a favorite food of the cells that make up the
lining of the intestines. When these cells are well-nourished and
healthy, the body's ability to absorb nutrients such as calcium can
increase dramatically.
Research published in Digestive Diseases and Sciences
underscores just how much bananas can improve nutrient absorption. In
this study, 57 male babies (5-12 months) with persistent diarrhea of at
least 14 days duration were given a week's treatment with a rice-based
diet containing either green banana, apple pectin or the rice diet
alone. Treatment with both green banana and apple pectin resulted in a
50% reduction in stool weights, indicating that the babies were
absorbing significantly more nutrients.
Also, to check how well their intestines were able to absorb
nutrients, the babies were given a drink containing lactulose and
mannitol. Lactulose is a compound that should be absorbed, while
mannitol is one that should not be. When the intestines are too
permeable, a condition clinicians call "leaky gut," too little lactulose
and too much mannitol are absorbed. After just one week of being given
the green banana-rice diet, the babies' were absorbing much more
lactulose and little mannitol, showing that their intestines were now
functioning properly.
Some banana cultivars are also rich in provitamin A carotenoids,
which have been shown to protect against chronic disease, including
certain cancers, cardiovascular disease, and diabetes. How to identify
which bananas contain the most carotenoids? Check the color of their
edible flesh. Bananas whose flesh is more golden contain the most
carotenoids.
Promote Kidney Health through Regular and Moderated Intake
About 190,000 cases of kidney cancer are diagnosed each year. Risk
factors include smoking, high blood pressure, obesity, and exposure to
toxic chemicals such as asbestos and cadmium.
Dietary factors can be related to kidney disease in a preventive way. Research published in the International Journal of Cancer
suggests that regular, moderated consumption of whole fruits and
vegetables, especially bananas, can be protective. The results of this
large population based prospective study (13.4 years) of 61,000 women
aged 40-76, show that women eating more than 75 servings of fruits and
vegetables per month (which translates into 2.5 per day) cut their risk
of kidney cancer 40%. Among the fruits, bananas were especially
protective. Women eating bananas four to six times a week halved their
risk of developing the disease compared to those who did not eat this
fruit.
Salads, eaten at least once a day, were associated with a 40%
decreased risk. Among vegetables, frequent consumption of root
vegetables and white cabbage offered the most protection, providing a
50-65% decrease in risk.
The conclusion drawn by the researchers: routine and moderated
consumption of fruits and vegetables, especially bananas, cabbage and
root vegetables, may reduce risk of kidney cancer. Why these foods?
Bananas and many root vegetables contain especially high amounts of
antioxidant phenolic compounds. Cabbage is rich in sulfur compounds
necessary for efficient and effective detoxification of potential
carcinogens. This mixture of phytonutrients may have been particularly
helpful in protecting kidney function.
The benefits of regular and moderated fruit intake need to be
contrasted, however, with the increased risks that stem from very high
consumption of fruit juices. In several studies examining diet and renal
(kidney) cancer, very high consumption of fruit juices is associated
with increased cancer risk. Since most fruit juice consumption involves
highly processed fruits and stands in sharp contrast to consumption of
whole, natural foods, this finding is not surprising. The reasons for
avoiding high intake of fruit juice are not limited to increased risk of
kidney disease, but also to problems involved with excessive sugar
intake and excessive calorie intake from non-whole foods. Moderate
amounts of fruit juice - especially juice containing as much of the
whole fruit as possible, for example, pulp or skin - are still
recommended, since these limited amounts in a balanced diet appear to be
protective against kidney cancer.
Description
Bananas are elliptically shaped fruits "prepackaged" by Nature,
featuring a firm, creamy flesh gift-wrapped inside a thick inedible
peel. The banana plant grows 10 to 26 feet in height and belongs to the
family Musaceae. Banana fruits grow in clusters of 50 to 150, with
individual fruits grouped in bunches, known as "hands," of 10 to 25
bananas.
Bananas abound in hundreds of edible varieties that fall under two distinct species: the sweet banana (Musa sapienta, Musa nana) and the plantain banana (Musa paradisiacal). Sweet bananas vary in size and color.
While we are accustomed to thinking of sweet bananas as having
yellow skins, they can also feature red, pink, purple and black tones
when ripe. Their flavor and texture range with some varieties being
sweet while others have starchier characteristics. In the United States,
the most familiar varieties are Big Michael, Martinique and Cavendish.
Plantain bananas are usually cooked and considered more like a
vegetable due to their starchier qualities; they have a higher
beta-carotene concentration than most sweet bananas.
History
Bananas are thought to have originated in Malaysia around 4,000 years
ago. From there, they spread throughout the Philippines and India,
where in 327 B.C. Alexander the Great's army recorded them being grown.
Bananas were introduced to Africa by Arabian traders and
discovered there in 1482 A.D. by Portuguese explorers who took them to
the Americas, the place where the majority of bananas are now produced.
Bananas were not brought to the United States for sale in markets
until the latter part of the 19th century and were initially only
enjoyed by people in the seacoast towns where the banana schooners
docked; because of the fruit's fragility, they were unable to be
transported far.
Since the development of refrigeration and rapid transport in the
20th century, bananas have become widely available. Today, bananas
grow in most tropical and subtropical regions with the main commercial
producers including Costa Rica, Mexico, Ecuador and Brazil.
How to Select and Store
Since bananas are picked off the tree while they're still green, it's
not unusual to see them this color in the store. Base your choice of
bananas depending upon when you want to consume them. Bananas with more
green coloration will take longer to ripen than those more yellow in
hue and/or with brown spots.
Bananas should be firm, but not too hard, bright in appearance,
and free from bruises or other injuries. Their stems and tips should be
intact. The size of the banana does not affect its quality, so simply
choose the size that best meets your needs.
While bananas look resilient, they're actually very fragile and
care should be taken in their storage. They should be left to ripen at
room temperature and should not be subjected to overly hot or cold
temperatures. Unripe bananas should not be placed in the refrigerator as
this will interrupt the ripening process to such an extent that it will
not be able to resume even if the bananas are returned to room
temperature.
If you need to hasten the ripening process, you can place bananas
in a paper bag or wrap them in newspaper, adding an apple to accelerate
the process. Ripe bananas that will not be consumed for a few days can
be placed in the refrigerator. While their peel may darken, the flesh
will not be affected. For maximum flavor when consuming refrigerated
bananas, remove them from the refrigerator and allow them to come back
to room temperature.
For the most antioxidants, eat fully ripened fruit:
Research conducted at the University of Innsbruck in Austria
suggests that as fruits fully ripen, almost to the point of spoilage,
their antioxidant levels actually increase.
Key to the process is the change in color that occurs as fruits
ripen, a similar process to that seen in the fall when leaves turn from
green to red to yellow to brown— a color change caused by the breakdown
and disappearance of chlorophyll, which gives leaves and fruits their
green color.
Until now, no one really knew what happened to chlorophyll during
this process, but lead researcher, Bernard Krutler, and his team,
working together with botanists over the past several years, has
identified the first decomposition products in leaves: colorless, polar
NCCs (nonfluorescing chlorophyll catabolytes), that contain four pyrrole
rings - like chlorophyll and heme.
After examining apples and pears, the scientists discovered that
NCCs replace the chlorophyll not only in the leaves of fruit trees, but
in their very ripe fruits, especially in the peel and flesh immediately
below it.
"When chlorophyll is released from its protein complexes in the
decomposition process, it has a phototoxic effect: when irradiated with
light, it absorbs energy and can transfer it to other substances. For
example, it can transform oxygen into a highly reactive, destructive
form," report the researchers.
However, NCCs have just the opposite effect. Extremely powerful
antioxidants, they play an important protective role for the plant, and
when consumed as part of the human diet, NCCs deliver the same potent
antioxidant protection within our bodies. Angew Chem Int Ed Engl. 2007 Nov 19;46(45):8699-8702.
Bananas can also be frozen and will keep for about 2 months. Either
puree them before freezing or simply remove the peel and wrap the
bananas in plastic wrap. To prevent discoloration, add some lemon juice
before freezing.
Diabetes is a chronic health problem and major cause of death in most of
the countries. Diet management plays an important role in controlling
diabetes and its complications along with insulin and drugs. We have
examined the effect of banana (Musa sp. var. elakki bale) flower and
pseudostem on hyperglycemia and advanced glycation end-products (AGEs)
in streptozotocin-induced diabetic rats. Our results indicated that
banana flower and pseudostem have low glycemic index and have a high
content of dietary fiber and antioxidants. Diabetic symptoms like
hyperglycemia, polyuria, polyphagia, polydipsia, urine sugar, and body
weight were ameliorated in banana flower- and pseudostem-treated rats.
Increased glomerular filtration rate in the diabetic group (5.1 ± 0.22
ml/min) was decreased in banana flower-fed (2.5 ± 0.37 ml/min) and
pseudostem-fed (3.0 ± 0.45 ml/min) groups and were significant at P <
0.001 and P < 0.01, respectively. Fructosamine and AGEs formed
during diabetes were inhibited in treated groups when compared with the
diabetic group. The diabetic group showed 11.5 ± 0.64 μg of AGEs/mg
protein in kidney, whereas, in banana flower- and pseudostem-fed groups,
it was reduced to 9.21 ± 0.32 and 9.29 ± 0.24 μg/mg protein,
respectively, and were significant at P < 0.01. These findings
suggest that banana flower and pseudostem have anti-diabetic and
anti-AGEs properties and are beneficial as food supplements for
diabetics.
In a way,
bananas are perfect fruits. Bananas are packaged in their own recyclable
containers, do not require refrigeration and contain essential vitamins
and minerals. The vitamins and minerals bring good side effects to your
body, such as decreased blood pressure. However, bananas can also be
deadly for those who have a severe allergic reaction to them.
When
you eat a banana, you are ingesting B vitamins. The B vitamins may help
to calm your nervous system and reduce symptoms of premenstrual
syndrome. Vitamin B-6, which bananas contain, helps to regulate blood
glucose levels, which can prevent mood swings. The calming properties of
vitamin B-6 can also help ex-smokers recover from nicotine withdrawal.
Eating
a banana will bring potassium and magnesium into your body. Potassium's
side effects include regulating your heart rate, lowering your blood
pressure, improving your oxygen flow and maintaining your body's water
levels. These effects have the overall benefit of reducing your level of
stress. Potassium and magnesium can also help to manage nicotine
withdrawal symptoms.
Stomach
The
fiber in bananas can aid your stomach by restoring normal bowel
function and reducing heartburn. If you have an allergy to bananas, you
may experience the opposite effects. An allergic reaction to bananas may
result in stomach pain, or vomiting. The allergy may stem from a latex
allergy since the allergens in a banana are similar to those in latex
rubber. A banana allergy may also be a reaction to the fruit itself or
to pollen.
Respiratory
An
allergic reaction to bananas may include respiratory complaints. Since
your mouth is the first place to make contact with the banana, you may
experience a swollen tongue, lips, or throat, a raw roof of your mouth,
or an itchy mouth and throat. These symptoms may occur immediately or
within an hour of eating a banana and can also include a rash or hives.
The most threatening reaction is anaphylactic shock, in which breathing
becomes extremely difficult and blood pressure drops.
The banana is one of the few fruits
that has actually had a song composed in its honour. Many of us have
listened to Harry Belafonte's classic Banana Boat Song some time or the
other, but how much do we really know about the banana?
Bananas are originally from Malaysia. They were then brought to India
around the 6th century. By 200 A.D., there were banana plantations set
up in southern China. Here they were considered to be exotic fruits. It
is said that when Alexander the Great visited India during his campaign in 327 A.D., he savoured bananas and took them to the western world.
This fruit comes in yellow, green, and red varieties and has been proven to have a number of medicinal benefits.
A Source of Potassium
Bananas are a natural source of potassium. Potassium is important for
the human body as it helps keep the body fluids and electrolyte balance
in body cells and helps in regulating blood pressure.
Higher levels of potassium in the body can reduce the possibility of a
stroke. The fact that bananas are high in potassium and low in salt
makes them ideal for people who are suffering from blood pressure
problems and have to watch their salt intake.
Research also states that potassium can help in improving a person's
alertness. However, it should be noted that excessive quantities of
potassium cause decreased heart muscle activity. A medium-size banana
contains at least 450 mg of potassium
Vital Vitamins and Minerals
Bananas pack their share of vitamins.
Large-size bananas have high amounts of vitamin A in them. Vitamin A is
essential for the development of specialised tissue in the eyes. It is
also important for the growth of the skin and soft skeletal tissue.
Vitamin B is also present in the form of Thiamine, Riboflavin, Niacin,
and Folic acid. These help in calming the nervous system. Bananas also
have a small amount of Vitamin C in them.
Electrolytes
Bananas have their share of electrolytes too. Electrolytes are elements
like magnesium, potassium, and calcium. They are important for
maintaining the body's fluid level and preventing dehydration. So,
bananas can form an important part of the diet for a person who is suffering from diarrhoea.
Iron
Bananas are also a natural source of iron. The iron found in bananas
can help in the creation of haemoglobin, thus making bananas an ideal
fruit for people who are suffering from anaemia.
Other Benefits of Bananas
Bananas are fruits that are high in
fibre, making them an ideal remedy for constipation and an alternative
to chemical laxatives.
Bananas contain an amino acid called tryptophan. Tryptophan
is converted by the body into serotonin, which relaxes a person and
helps in improving one's mood.
Bananas are considered to be a natural solution to hangovers. A banana milkshake mixed with honey will help to calm the stomach and build up depleted blood sugar levels at the same time.
Bananas can act as a natural antacid. This gives relief to a person who is suffering from heartburn.
The inside of the banana skin when rubbed on a mosquito bite is found to reduce the swelling and irritation.
Bananas are an ideal diet for people who are trying to quit smoking.
This is because of the combination of Vitamin C, A1, B6, and B12 that
helps the body to recover from the effects of nicotine withdrawal.
Due to the high level of potassium in them, bananas are
considered to be an excellent snack when a person is highly stressed or
is working late at the office. This is because potassium helps to
normalise the heartbeat sending oxygen to the brain. Increased
metabolic rates during stress reduce our potassium levels. Bananas help
to replenish them.
Research conducted by the New England Journal of Medicine states that a regular intake of bananas in your diet can help reduce the possibility of stroke by up to 40 percent.
Bananas are an ideal fruit to be eaten when a person is
suffering from ulcers. This is due to the soft texture of the fruit
which makes it easily digestible, combined with its ability to
neutralise acidity.
Storing Bananas
Bananas need to be treated with care as they bruise easily. The ideal
way to store bananas is to keep them at room temperature. In order to
ripen bananas, you can either wrap them in a newspaper or keep them in
a brown paper bag. If you store a banana in a fridge it will turn black. However it will still be edible.
Diabetes
mellitus is the most common metabolic disorder and is a major cause
of ill health all over the world. It is caused by defects in insulin
secretion or action and, consequently, is characterized by
hyperglycemia. Several pathogenic processes are involved in the
development of diabetes and the chronic hyperglycemia is associated
with long-term damage, dysfunction and failure of different organs,
especially the eyes, kidneys, nerves, heart, and blood vessels.
Treatment of hyperglycemia in diabetes involves diet control,
exercise and the use of oral anti-diabetic drugs, insulin therapy or
combination of both (American Diabetes Association, 2011).
Nonetheless, they fail to alter the course of complications and tend
to result in undesirable side effects. Plants
continue to be an important source of bioactive compounds and
involve a multidisciplinary approach combining ethnobotanical,
phytochemical and biological techniques to provide new chemical
compounds. For many years people have used plants to treat diabetes.
In this context, the hypoglycemic effect of several plants used as
antidiabetic remedies has been confirmed, and the mechanisms of
hypoglycemic activity of these plants and their major compounds are
being investigated (Jung et al., 2006). Musa x paradisiaca
L., Musaceae, popularly known as 'banana', is a perennial tree-like
herb cultivated in many tropical and subtropical regions around the
world. Banana, eaten as a fruit or a vegetable, is one of the most
important crops in several countries due to its enriched food and
versatile medicinal value. Various parts of the Musa plants
have been used orally or topically as remedies in folk medicine and
some studies have demonstrated this medicinal potential. The fruits,
peel, leaves, roots and pseudostem of Musa plants have shown
antiulcerogenic, antioxidant and antimicrobial activity, among others
activities (Pannangpetch et al., 2001; Eleazu et al., 2010; Karadi
et al., 2011). In addition, studies have shown that some species of Musa
possess antidiabetic, antihyperglycemic and hypoglycemic activity
(Ojewole & Adewunmi, 2003; Mallick et al., 2006; Adewoye et al.,
2009). The presence of bioactive compounds like apigenin glycosides, myricetin glycoside, myricetin-3-O-rutinoside, naringenin glycosides, kaempferol-3-O-rutinoside, dopamine, N-acetyl serotonin, and rutin, has been reported in different species of Musa
(Pothavorn et al., 2010). However, as far as we aware, there is no
reports concerning chemical characterization and pharmacological
properties of their leaves. Thus, the aim of the present study was to
investigate the in vivo and in vitro effect of crude extract, n-butanol and aqueous residual fractions of leaves of Musa x paradisiaca
on serum glucose levels, insulin secretion, liver and muscle
glycogen content, serum albumin glycation and intestinal
disaccharidase activity. Also, a phytochemical characterization of crude
extract and fractions was carried out.
When you want a burst of energy, banana nutrition in fruit smoothie recipes
will rev your body engines into overdrive. The value of banana
nutrition has sometimes been overlooked, but this is a fruit that needs
to be in your diet.
If you want to improve your health and that
of your family, do not underestimate the benefits of bananas. This
simple, but elegant treat can satisfy your sweet tooth, give you the fuel needed for a busy day, and add essential nutrients to your body with ease.
Versatility of Bananas
One of the reasons that so many people enjoy this creamy, sweet fruit
is because it is aromatic and delicious. There are some other good
reasons that this appealing food is such a wide-spread favorite. The
banana is very portable. It comes with its own wrapper. It needs no refrigeration or special care. One small serving is a healthy way to quench your hunger pains quickly. You can eat bananas fresh or frozen, include them in many fruit smoothie recipes, bake them into breads, or enjoy them dried.
Benefits of Bananas
People have become aware of how important potassium rich foods are in
a diet. Banana nutrition experts point out that this food contains more
than 460 milligrams of potassium and only 1 milligram of sodium.
Eating this fruit is one of the tastier ways that athletes can quickly
replace the potassium they have lost due to sweat and exertion.
Potassium
rich foods have also been shown to protect people from high blood
pressure problems, strokes, and hardening of the arteries. Scientists
and nutritionists are educating more of their clients about the need for
adequate potassium in a diet. This mineral is essential if someone
wants to maintain a healthy heart and circulatory system. A rich supply
of potassium however, is only one of the many benefits of bananas that
this fruit makes available to each of us.
Eating a small banana can counter high levels of acids
that may be in the stomach. It can do this by creating an antacid
effect. Research has shown that eating fresh bananas is a good way to
lower the risk of developing stomach ulcers.
The fruit may even help heal damaged lining
that may already be present in the stomach. The banana causes the cells
in the lining of the stomach to secrete more mucus. This thick mucus
functions as a barrier as the banana releases other substances that help
rid the stomach of the bacteria that is linked to ulcer formation.
If
diarrhea, constipation or irritable bowels are a problem, bananas can
also help you. Eating bananas will help keep the body’s store of
magnesium and potassium in check.
This sweet fruit also assists
your digestion and elimination systems by adding fiber and bulk to your
intestinal tract. The pectin in the fruit is a water soluble type of
fiber that helps regulate and normalize bowel function and activity.
When
you add a banana to a smoothie in the morning and evening you will be
giving your body plenty of powerful nutrients. The benefits of bananas
include antioxidants, phenols, vitamins and minerals which are all necessary for optimal health.
It
may not seem like it but these compounds can give you a healthier body,
stronger bones, smoother skin and better eyesight. In fact an increased
amount of fruit in a diet has been shown to offer protection against
some forms of eye disease.
Your body is able to build stronger bones because the bananas increase the absorption of calcium.
This healthy fruit also contains an abundant supply of
fructooligosaccharide. This is a sugar compound that ferments during
digestion. The fermentation of the fructooligosaccharide leads to higher
levels of probiotic bacteria in the gut which are good for you.
Adding
banana nutrition to the diet also helps cleanse the digestion tract as
it moves waste along quickly. This efficient process lowers a person’s
risk of developing colon cancer and is another one of the benefits of
bananas.
Want the benefits of bananas but can't grow them in your yard? Try growing a Paw Paw! They have similar fruit like bananas and can grow in colder climates. Get more info on Paw Paws Here!
How You Can Easily Eat a Banana a Day
Make delicious banana smoothies!
They make that sweet creamy base everyone loves. If you don’t want to
use ice in the smoothie, a frozen banana works very well to chill your
drink.
Make sure that you use bananas that are ripe.
If they have any green on them, they aren’t ready yet. Let them ripen
on the counter. They should be starting to get brown spots on the skin.
That is when their sugar content is the highest, which makes a sweeter
smoothie. And who doesn’t want that?
I personally can go through
2-4 bananas a day just for my smoothies. I have learned a valuable
secret to save money while buying bananas. Buy bananas that are already
very ripe. That is the time you want to use them anyways. They are
usually developing brown spots on the skin. The banana nutrition remains
unchanged. You can store them in brown paper bags in the refrigerator
or freeze the crushed fruit for future use.
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