Banana – Healthy superfoods – by Dr. Nuwanthi Fernando
Top 10 of impressive benefits of the banana
by Dr. Mariangel LeotaThe banana is a fruit that contains high levels of potassium, sucrose, fructose and glucose, nutrients that when consumed regularly provide our body with energy almost immediately. It is the fruit preferred by athletes for its high content of nutrients such as proteins and minerals that facilitate the increase of muscle mass.The banana is included in most diets because it can be adapted to any menu, also its calorie content is relatively low, it provides natural sugars that reduce stress, anxiety and its complex carbohydrates help reduce blood glucose levels.This fruit is very famous, also, for its high content of potassium, which is ideal to consume after intense days of physical exercise.Potassium is one of the natural nutrients that must necessarily be in the daily intake of children and adults, but according to research done by the National Health and Nutrition Examination Survey, less than 2% of adults comply with the recommended daily amount of 4700mg of potassium, a nutrient that we can easily find in bananas.
Breaking the myth about bananasAlthough it is one of the most common fruits worldwide, eating bananas has been mystified because it is considered as a fruit that despite having nutrients that bring benefits to our health, makes the body volume increase and therefore many we avoid consuming it.The truth is that everything depends on the number of bananas you eat during the day. If your diet is focused on losing weight, you can consume a banana a day after your gym day or work, to recompose all the lost electrolytes and nourish your natural sugars.If your diet is focused on gaining weight, you can include the bananas in all the shakes that you take daily to gain weight, in addition to eating one or two bananas after your workout. While it is true that the number of calories is moderate, the composition of their carbohydrates is beneficial for the formation of muscle mass, in addition to having a reasonable amount of protein per serving.The nutrients contained in this fruit help us obtain high levels of energy that favor us in the long working days. So, if you are one of those who does not consume bananas for fear of gaining weight, we tell you 10 of the benefits it brings to our health and with which you are surely encouraged to include it in your daily diet.
Learn about the 10 important benefits of bananas
Decrease blood pressureIf you suffer from hypertension and you have no fruit to eat without having remorse, you should know that you must include the banana as the main fruit of your diet. Because it contains 13% of the recommended daily dose for potassium intake, your blood pressure will remain relatively low and you can get benefits in the medium term.
Helps our bones absorb calcium more easilyThis fruit can be your special ally if you are growing or suffering from osteoporosis. The amount of Vitamin D it contains is really acceptable and the results of banana consumption in people with osteoporosis are quite encouraging since there has been a noticeable improvement and absorption of calcium in the bones. In addition, bananas contain a complex carbohydrate that aids in the absorption of calcium called fructooligosaccharides.
Prevents muscle cramps that we can have after exercisingThe popularity of this fruit is well known for its potassium content and the important benefits that this implies. All these statements are totally true. The banana is an excellent source of natural potassium. Potassium, in addition to many other functions, plays a major role in the regulation of muscle movements. Potassium is responsible for muscle contraction and relaxation, as it acts in conjunction with sodium forming the famous Sodium/potassium pump.To consume banana after an intense day of exercises or during any therapy of muscular pains, will give an immense benefit because it will increase the level of potassium, which is usually low during muscle cramps and contractures. Potassium also plays an important role in nerve function.
The banana is a natural anti-inflammatoryAs you can see, banana is also an excellent natural anti-inflammatory. Not for anything is recommended if you suffer from rheumatoid arthritis. This is because it contains a high percentage of Vitamin B6. Vitamin B6, widely used by athletes, significantly reduces inflammatory processes by preventing damage to the tissues that were compromised. As a complement to rheumatoid arthritis therapy, banana consumption is highly recommended.Its anti-inflammatory effects are also very effective in relieving menstrual pain.
Lose weight eating a bananaWe have already broken this myth and we can re-emphasize it so that you have more confidence. The banana will help you lose weight. This does not mean that you eat excessive amounts of banana to lose weight, but the correct dose of banana a day if it can help you enormously to lose weight.Do bananas have a significant calorie content? The answer is, yes, its calorie content is moderate, but these calories are not empty calories, but they provide a lot of nutrients and an interesting content of very complex carbohydrates that accelerate your metabolism. What does this mean? If you accompany it with intense exercise in the gym, increase the digestion and metabolization of all your energy reserves (fats) making you lose weight.In addition to all these almost miraculous effects, the natural sugar of this fruit will give you a feeling of well-being, relieving anxiety and stress. You can add the banana to any smoothie to give it a sweet touch.
Contains impressive antioxidants such as catechins and delphinidinsThe study of the role of antioxidants has increased in recent years and its results have been really impressive, finding many health benefits, such as avoiding free radical damage, a powerful anti-inflammatory action, reducing aging and preventing the formation of cancer cells.It is incredible the number of antioxidants found in a long list of important and common fruits, such as blueberries, grapes or oranges, but especially bananas, also contain powerful antioxidants such as catechins that have been highly researched for their ability to prevent degenerative diseases such as cataracts or Alzheimer’s disease.
Contains soluble fiber such as pectinIt is well known that fiber is important for digestion. If you have ever suffered from indigestion or constipation in your life, you should immediately consider eating more fruits and vegetables. Fiber is the best ally for your digestive system, without this important carbohydrate, digestion would be very difficult and painful. The fiber contained in the bananas is responsible for absorbing the greatest amount of water in the intestine, moisturizing the mucosa and stimulating intestinal transit, favoring the movement of food and its digestion. Do not suffer more from constipation, start eating fruits immediately and you will see improvements.In addition to all this, it also has an antacid effect that stimulates the production of stomach mucus which helps protect our stomach from gastric acids. Magnesium, calcium, and potassium are potent antacids that keep gastric acids controlled. This fruit is highly recommended if you suffer from gastritis.
Help smokers avoid cigarette smokingAre you trying to stop smoking? Maybe you can calm your cravings by eating a banana. The banana has special vitamins such as vitamins B6 and B12 help the body to recover from the effects of lack of nicotine and eliminates long-term dependence. Leaving cigarettes can be a long and complicated process, but not impossible. Do it now for your health.
According to research helps to increase our brain capacityThe main energy source of the brain is carbohydrates, for this reason, we feel weak and slow when we skip meals or avoid breakfast. The consumption of carbohydrates is very important and you should never eliminate it from your diet. While there are strict diets where carbohydrate consumption is limited, there is a small percentage of carbohydrates that if allowed and you can fulfill it by eating a banana.The high-quality carbohydrates of the banana are an excellent source of energy for the brain. Include a banana in your breakfast, it will help you improve your alertness and have better intellectual capacity. For this important reason, do not stop eating bananas if you are studying or include them in your children’s breakfast.
Hydrate yourself with a bananaIf you are very tired from work, if you had a long day under the sun without drinking water or eating any kind of food, first hydrate yourself with a banana. The banana hydrates your skin and also moisturizes the entire mucosa of your intestine improving digestion and absorption of all nutrients.
Banana cookies recipe by Clean & Delicious
3-INGREDIENT BANANA OATMEAL BREAKFAST COOKIES
1.5 cups oatmeal (I used 1/2 cup rolled and 1 cup quick)
2 medium bananas
1/3 cup mini chocolate chips
Preheat oven to 350 degrees Fahrenheit.
Line a rimmed baking sheet with a silpat mat or coat with some cooking spray.
Using the back of a fork, mash bananas in a medium bowl until they are broken down. Add in oats and gently stir until all of the oats and bananas are mixed together and look like a thick cookie batter.
Now your ready to add the chocolate chips! Sprinkle them into the dough and stir until they are just mixed throughout.
Scoop one heaping tablespoon of the dough into your hands and free form into a cookie*. Place on cookie sheet and continue until you have 12 cookies.
Cook for 12-15 minutes or until set through and lightly golden. Cool and enjoy!
*NOTE: these cookies will not spread in the oven so be sure to form them into a cookie before placing on baking sheet.
Makes 16 cookies
Nutrients per cookie: Calories: 67; Total Fat: 2.1g; Saturated Fat: 1g; Cholesterol: 0mg; Carbohydrate: 11.8g; Dietary Fiber: 1.3g; Sugars: 5g; Protein: 1.3g