Banana

Bananas are a great food for all round health benefits, for the average person, dieter or even
athletes bananas may provide greater benefits than most fruits. The combination of
carbohydrates and B vitamins present in a banana helps provide an energy boost which makes
them great to eat 30 minutes before a workout, or even at breakfast to help boost energy at the
start of every day.
Health Benefits of Banana
Bananas are good for your heart and nerves: Bananas contain a high dose of
potassium - an essential ingredient to keep your heart and nervous system in good shape.
otassium is essential for proper muscle contraction and hence plays an important role in
muscle-influenced activities including: the normal rhythmic pumping of the heart,
digestion, muscular movements, etc., !ome studies have also linked low potassium intake
to high blood pressure and increased risk of stroke. "ost #mericans don$t get enough
potassium in their diet %recommended dose is about & g per day' - blame it on our fast
food culture. (ncluding a banana %or two' in your diet everyday would take you a step
closer towards getting your daily recommended dose of potassium.
Bananas are good for your kidneys and bones: Benefits to the kidneys and the bones
are again due to the high potassium content of bananas. # normal intake of potassium
suppresses calcium e)cretion in the urine and minimi*es the risk of kidney stones. #lso,
for the same reason %suppressing of calcium e)cretion', it minimi*es the loss of calcium
from the body and thereby reduces the risk of osteoporosis.
Bananas can act as mood enhancers or mild sedatives: Bananas contain tryptophan
%although it$s not one of the ma+or sources, a medium still contains about ,0.- mg of
tryptophan'. Tryptophan is one of the .0 amino acids which are building blocks of
proteins %btw, an incredible number of articles on the internet call tryptophan as a /mood-
enhancing protein0 and that is technically not correct'. Tryptophan helps the body to
produce serotonin - which has a calming effect on the brain %creates a stable mood' and
acts as a mild sedative. (t should be noted that the only way our our body gets it$s dose of
tryptophan is through our diet - it does not produce tryptophan naturally1 bananas is one
of the easiest ways to get it.
Bananas are good for your blood: Bananas are one of the highest sources of naturally
available vitamin B-: 2itamin B- plays an important role in converting tryptophan to
serotonin %read 33 above', and also helps the body to make hemoglobin - a crucial
ingredient of your blood. 2itamin B- is also essential for antibody production and to
maintain a healthy immune response. (t also helps to convert carbohydrates to glucose
and thereby maintains proper blood sugar levels. # medium banana can take care of ,45th
of your daily recommended intake of vitamin B- and is one of the easiest %and cheapest'
ways to increase your dietary intake of the vitamin.
Bananas are good for kids: Bananas are part of the B6#T diet, a diet many physicians
and nurses recommend for children recovering from gastrointestinal problems,
particularly diarrhea. B6#T stands for the different components that make up the diet:
Bananas, 6ice cereal, #pplesauce, Toast. These are binding foods that make the stools
harder.
Bananas are good source of dietary fiber: # single serving %one medium-si*ed banana'
contains ,-7 of the daily recommended dietary fiber intake for a normal adult - that$s
substantial for a single serving of any food. 8iber improves la)ation %smooth bowel
movements'. 8iber-rich diets have also been linked to lower risk of coronary heart
disease and of type . diabetes.
9ealthy and tasty often do not go together, and it:s not surprising that a ma+ority of
people, especially children, choose taste over nutrition. But switching to a healthier diet
without compromising on taste may be easier than you think. Bananas are the perfect
e)ample. ;ounted among the most popular fruits in the world, bananas cater to your taste
buds while offering many health benefits.
Identification
<ne of the most widespread fruit crops in the world, bananas are popular because of their
nutritional value, ease of consumption, storage and disposal. =nlike other fruits, they do
not need to be refrigerated, cut or sliced before consumption. Bananas are the fruit of a
plant of the genus "usa. They are cultivated primarily for food but are also used as a
source of fiber for the te)tile industry. (n some parts of the world, they:re used for
ornamental purposes.
History
The bananas we find today are the result of crossing two inedible, wild species of
bananas. The original wild bananas had seeds and were found in the acific and
!outheast #sia. (t is believed that bananas originated around .000 B.; in "alaysia.
#round 3.> B.;, #le)ander is believed to have brought bananas from (ndia to the
?estern world. (n ,@3-, mutant yellow bananas were accidentally discovered and found
to be edible and sweet, without having to be cooked. Bananas gradually began to be
included as desserts, and today they form part of a staple diet.
Benefits
Bananas are packed with nutrients that help improve and maintain good health. They
provide immediate and prolonged energy. They are a good source of fiber and can help
restore normal bowel movement, relieving constipation and diarrhea. They are rich in
vitamin B-, vitamin ;, magnesium and potassium. They help regulate blood pressure and
are easy to digest, even by babies. They have no fat and replace essential nutrients lost
during e)ercise. They can control mood and help reduce depression. 6ich in iron,
bananas help hemoglobin function. They contain a compound that nourishes probiotic
bacteria, therefore enhancing digesting ability and protecting from unhealthy bacteria.
They also increase the body:s ability to absorb calcium, thereby strengthening bones.
Bananas are good for kidney health and may reduce the risk of kidney cancer. Bananas
can help reduce heartburn and morning sickness, and improve nerve function.
Considerations
Aepending on the stage they are in, bananas can be cooked or eaten raw. Breen-tipped
bananas need to be cooked or ripened before consumption. Cellow bananas may be eaten
as they are1 brown-speckled ones can be used for baking.
Warning
Because bananas contain sugars, they may help reduce sweet cravings and can be used in
place of other artificially sweetened substances. 9owever, people with diabetes are
advised to eat them in moderation and to alternate them with grapefruit.
Dating bananas is believed to make younger children and babies more susceptible to
insect bites. (n places where insect bites are common, banana intake among children
should be reduced and alternated with garlic.