Bananas are one of the most widely consumed fruits in the world for good reason.
Wonderfully sweet with firm and creamy flesh, bananas come prepackaged in their own yellow jackets and are available for harvest throughout the year.
Unlike other fruits, the ripening process of bananas does not slow down after they are picked. Bananas should be stored at room temperature. The warmer the temperature, the faster bananas will ripen. However, to slow ripening, bananas should be refrigerated. The outer peel of the banana will darken but the banana itself will stay intact longer.
To encourage faster ripening, place the banana in a brown paper bag at room temperature.
Bananas provide a variety of necessary vitamins of minerals such as: vitamin B 6, vitamin A, manganese, vitamin C, potassium, magnesium, riboflavin and niacin.
They have a lot of health benefits. We will mention some of them.
A first type of cardiovascular benefit from bananas is related to their potassium content. Bananas are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in your routine meal plan 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. We’ve also seen numerous prospective clinical research trials showing substantial reductions of blood pressure in individuals eating the potassium-rich DASH Diet.
A second type of cardiovascular benefit from bananas involves their sterol content. While bananas are a very low-fat food (less than 4% of their calories come from fat), one type of fat that they do contain in small amounts are sterols like sitosterol, campesterol, and stigmasterol.
As these sterols look structurally similar to cholesterol, they can block the absorption of dietary cholesterol. By blocking absorption, they help us keep our blood cholesterol levels in check.
Inclusion of bananas in your routine meal plan may help to prevent high blood pressure and protect against atherosclerosis.
Bananas are a fascinating fruit in terms of their carbohydrate and sugar content. Even though bananas are a fruit that tastes quite sweet when ripe—containing 14-15 grams of total sugar—bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to two of their carbohydrate-related qualities.
First, as mentioned previously, a medium-size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion, and by keeping digestion well-regulated, conversion of carbohydrates to simple sugars and release of simple sugars from digesting foods also stays well-regulated.
Within their total fiber content, bananas also contain pectins. Pectins are unique and complicated types of fiber. Some of the components in pectins are water-soluble, and others are not. As bananas ripen, their water-soluble pectins increase, and this increase is one of the key reasons why bananas become softer in texture as they ripen. As their water-soluble pectins increase, so does their relative concentration of fructose in comparison to other sugars.
This increase in water-soluble pectins and higher proportional fructose content helps normalize the rate of carbohydrate digestion and moderates the impact of banana consumption on our blood sugar. The bottom line here are some surprisingly digestion-friendly consequences for a fruit that might be casually dismissed as being too high in sugar to be digestion-friendly.
There are lots of ways in which this precious fruit can be consumed.
Here is a recipe for a banana smoothie that will boost your body to burn fat when combined with other nutritive ingredients. It is said that you will be able to see the fat-burning results within a week.
- 1 banana
- 1 orange
- ½ glass low-fat or fat-free yoghurt (Greek Yoghurt)
- 1 tbsp. coconut oil
- ¼ tbsp. ginger powder
- 2 tbsps. flax seed
- 2 tbsps. Whey powder
Oranges have a wide range of health benefits, which include their ability to boost immune system function, reduce signs of aging, protect against cancer, and flu.
Why flax seed?
Flax seed is nutritious seed packed with all vital vitamins and minerals. It is abundant in omega 3 fatty acids, which are essential for good health. The seeds also have high levels of fiber, which are useful for weight loss.
Why coconut oil?
Coconut oil has a multitude of health benefits, which include but are not limited to skin care, hair care, improving digestion and immunity against a host of infections and diseases.
It has become well-known for its various health benefits including: its ability to boost bone health, aide digestion, enhance sexual activity and relieve pains related to menstrual disorders, nausea and flu.
Whey is a component of milk protein. It has been claimed to increase fat loss, preserve muscles, increase strength and reduce hunger, amongst other benefits.
Yoghurt contains probiotics. They are friendly bacteria that are naturally present in the digestive system. Our digestive tract is critical to our health because 80 percent of our entire immune system is located in it.
Probiotic bacteria line our digestive tract and support our body’s ability to absorb nutrients and fight infection.
Mix all the ingredients in your blender. Blend, pour in a glass, drink and enjoy!
This drink is very nutritive and will give you the benefit of having a great day. Maintain your diet and enrich it with this drink.
Keep up the good work!