Banana is a fruit loved by all, children and adults alike love to eat this delicious and firm creamy flesh which is wonderfully sweet and packed with nutrients and benefits. Since bananas come neatly covered and wrapped in natures packing, they are very portable. One of the great things about bananas is that it is not only delicious but is also cheap and available throughout the year unlike the other fruits.
Bananas are elliptically shaped fruits "prepackaged" by Nature. The banana plant grows 10 to 26 feet and belongs to the same family as the lily and the orchid.The cluster of fruits contain anywhere from 50 to 150 bananas
with individual fruits grouped in bunches, known as "hands," containing
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.
Bananas can be eaten in their whole form, sliced into fruit salad or mashed and added to banana muffin, banana bread and banana cake recipes or you can try your own banana recipes. Frozen bananas can be added to smoothies in place of yogurt or ice cream.
Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. 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 "Super fruit".
If you don't find these reasons enough to enjoy these beneficent bananas
Let us discuss the benefits of eating bananas here
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.
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.
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.
Researchers studied 100,000 women and men and evaluated the effect of their consumption of fruits; vegetables, antioxidant vitamins A, C, and E and carotenoids on the development of early ARMD 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 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.
Decrease the risk of colon cancer
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 micro-organisms. 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.
Fights digestive deases
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.
Protects against chronic disease
Some banana cultivars are also rich in pro-vitamin 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.
Why these foods? Cause, 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 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.
Individual Cautions
Bananas and Latex Allergy
Bananas contain substances called chitinases that are associated with the latex-fruit allergy syndrome. If you have a latex allergy, you may very likely be allergic to banana. Processing the fruit with ethylene gas increases these enzymes; organic produce not treated with gas will have fewer allergy-causing compounds. In addition, cooking the food may deactivate the enzymes.
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Bananas can be eaten in their whole form, sliced into fruit salad or mashed and added to banana muffin, banana bread and banana cake recipes or you can try your own banana recipes. Frozen bananas can be added to smoothies in place of yogurt or ice cream.
Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. 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 "Super fruit".
If you don't find these reasons enough to enjoy these beneficent bananas
Let us discuss the benefits of eating bananas here
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 proven research studies involving more than 40000 peoples . 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
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. Researchers studied 100,000 women and men and evaluated the effect of their consumption of fruits; vegetables, antioxidant vitamins A, C, and E and carotenoids on the development of early ARMD 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 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
Enjoying bananas
frequently as part of your healthy way of eating can help improve your
body's ability to absorb calcium via several mechanisms. |
| Banana |
Decrease the risk of colon cancer
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 micro-organisms. 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.
Fights digestive deases
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.
Protects against chronic disease
Some banana cultivars are also rich in pro-vitamin 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
Research published in the International Journal of Cancer
suggests that regular, moderated consumption of whole fruits and
vegetables, especially bananas, can be protective against kidney disease. 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 by 40%. Why these foods? Cause, 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 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.
Individual Cautions
Bananas and Latex Allergy
Bananas contain substances called chitinases that are associated with the latex-fruit allergy syndrome. If you have a latex allergy, you may very likely be allergic to banana. Processing the fruit with ethylene gas increases these enzymes; organic produce not treated with gas will have fewer allergy-causing compounds. In addition, cooking the food may deactivate the enzymes.
Did you find this content to be helpful? Want to talk and share tips with others who are figuring out health plans themselves? please leave your suggestion in comment box.
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