15 nutritional benefits of eating banana
Bananas are fleshy, firm and creamy fruit that appear in shape just like a half moon. It is naturally packaged in a disposable fleshy skin.
They appear in green coloured skin when they are mature to undergo the ripen process. During the ripen process the green skin turn yellow and sometimes with brown patches They can also feature in purple, pink, red, and black tones when they are ripe.
Bananas contain potassium which is an essential nutrient used to maintain fluid and electrolyte balance in the body. Studies showed that a diet high in potassium, especially from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high sodium foods. Several observation studies have found that those with high potassium level experience a lower risk of stroke and osteoporosis.
Research have also proven that that people at risk of a potassium deficiency are : alcoholics, people with severe vomiting or diarrhea, intake of substances with mineralocorticoids, tocolytic (labor suppressing) agents, people taking diurectics, people with magnesium deficiency, people on certain medications : beta-adrenergic agonists, decongestants ,bronchodialator, high dose-dose of antibiotics.A deficiency in potassium causes fatigue, irritability, and hypertension, increased blood pressure. Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even heart attack.
Bananas do not contain enough fat or protein to be a balanced meal on their own that is why the can be made into different banana smoothies such as with yogurt or milk, a blend of berries with it, a blend with lemon, honey, yogurt really gives a good taste with lot of nutritional benefits. It can also be a blend of bananas and peanut butter – joins with non-fat yogurt and milk for a creamy and tasty smoothie. A blend of red strawberries combine with banana can be achieved as well, including a blend of pineapple, spinach, granola, tofu and bananas , this also give a tasty banana smoothies with lot of nutritional benefits. A combination of variety of anti-oxidant rich fruits, spinach, yogurt, milk and honey is a nutritious way to start the day for both young and the old. It is a recipe that even the kids can make themselves with just a banana, milk and ice cubes a great substitute for ice-cream that might sometimes be unavailable or difficulty to prepare by them.
How to prepare banana smoothie
Ingredients:
1. Bananas
2. Milk
3. Yogurt
4. Honey
Direction:
– First gather your ingredients: two very ripe bananas ,the riper they are the sweeter they will be and between an eighth to a quarter cup of .
– Wash the banana and peel the bananas and break them into pieces in a small bowl.
– Now give the bananas a quick mash with a fork or blend in blender.
– Next add milk, yogurt and honey
– Blend them altogether to incorporate everything.
– You are now done and can garnish with anything you like. Sliced almonds, dried coconut, or peanuts all work well.
Also, try this smoothies as a spread on toast or bread, preferably with wheat bread to complement your diet or just scoop with spoon and enjoy the smoothness of banana with other ingredients.
Other nutritional benefits are:
1. Banana contains water-soluble pectins fibre which makes the availability of high concentration of fructose as to the other types of sugar. This helps to regulate blood sugar level.
2. The sterol content helps to keep our blood cholesterol levels in check by can block the absorption of dietary cholesterol.
4. Banana is of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar despite the carbohydrate and sugar content of banana.
5. It also a good source of water-soluble-fiber. It contains about 3 grams of fiber in one medium banana helps to reduce the risk of heart diseases.
6. Fiber is a nutrient that helps regulate the speed of digestion.
7. Banana aids to strengthen the nervous system and help with production of white blood cells due to the high level of vitamin B6 that bananas contain.
8. The consumption of banana helps to increase of bifidobacteria that consequently reduce the risk of gastrointestinal problem ,increase bowel function and the proper maintenance of good bacteria in the intestine.
9. Bananas can be helpful in overcoming depression due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter. Vitamin B6 helps to promote sound sleep wand magnesium helps to relax muscles.
10. Bananas are high in antioxidants, which can provide protection from free radicals, which we come into contact with every day, from the sunlight to the lotion you put on your skin.
11. The high potassium level prevent muscle cramps and increase athlete performance.
12. Bananas may be helpful in preventing kidney cancer because of their high levels of antioxidant phenolic compounds.
13. Bananas contain an abundance of fructooligosaccharides. These are nondigestive carbohydrates that encourage digestive-friendly priobotics and enhance the body’s ability to absorb calcium.
14. Bananas can help prevent macular degeneration, an incurable condition, which blurs central vision.
15. Vitamin B6 can also help protect against type 2 diabetes and aid in weight loss, are filling, which helps curb cravings. They also help sustain blood sugar levels during workouts
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