Bananas – You Don’t Have to Eat a Bunch,But You Can If You Want

Bananas are native to Southeast Asia and were taken from the Canary Island to the New World shortly after the discovery of America.  First established in Hispaniola, the long curved fruit with yellow skin and soft, sweet flesh soon spread to other islands and the mainland.  It became a staple in many regions and in the 19^th century found its way to markets in the United States.  Now grown in many warm climates around the world, the banana has become one of the world’s most important fruit crops.  It is valued for its flavor, nutritional value, and its year-long availability.  The banana’s health benefits have been promoted for more than a century.

An average-size banana contains 3 grams of fiber which is about 10% of your daily requirement.  Most of this is soluble fiber which can help keep your cholesterol and blood pressure in check.  Studies have shown that people on high fiber diet have a reduced risk of cardiovascular disease as compared with those on a low fiber diet.  Those with the higher fiber consumption had lower levels of LDL (bad) cholesterol.

The American Diabetes Association recommends eating fiber rich foods as it can help lower sugar levels and reduce the risk of type 2 diabetes.  It may also help those who already have the disease lower the blood sugar levels.

Soluble fiber adds bulk to your digestive system and slows down your digestion which may help keep you feeling full longer.   With 3 grams of fiber, a relatively low calorie count (112/average banana) and 0 fats, the banana is a nutritious and filling snack.  All attributes that could make this fruit a weight loss friendly food.

In addition to fiber, bananas are a good source of many beneficial nutrients —

One medium banana is a great source of potassium (10% of DV), a mineral that is vital for heart health, especially the management of blood pressure and reducing the risk of hypertension and the strain on the cardiovascular system.  Potassium helps lower your blood pressure by relaxing the walls of your blood vessels.  It keeps the heart beating regularly and can reduce the effects of sodium on blood pressure.  Foods rich in potassium help you get rid of sodium when you pee.    It is also believed that potassium reduces the risk of kidney stones forming as we age.  Healthy kidneys ensure that the right amount of potassium stays in the body.

Potassium helps maintain fluid levels in the body and regulates the movement of nutrients and waste in and out of cells.

It helps muscles to contract and nerve cells to respond.  In other words, it helps our muscles work better.

One medium banana contains 6% of our daily requirement of folate.  Also known as vitamin B9, folate is needed to produce healthy red blood cells.  Folate is a crucial nutrient during early pregnancy to reduce the risk of birth defects of the brain and spine and promote proper fetal growth and development.

One banana provides 8% of your daily requirement of magnesium.  Studies suggest that a deficiency of this mineral may be linked to an increased risk of heart disease, high blood pressure, as well as high levels of fats in your blood.  Proper levels of magnesium also help control blood sugar and keep your bones strong.

Bananas contain important vitamins.  A medium banana provides about 25% of your daily needs for vitamin B6 which helps metabolism, plays and important role in brain development during pregnancy and infancy, and supports a healthy immune system.  It’s also a good source of vitamin C (12% of DV), an antioxidant which helps you fight cell damage caused by free radicals.  Vitamin C also helps your immune system work well and can help you heal better.

Bananas are also a good source of alpha and beta carotene (which your body transforms to vitamin A), selenium and, choline.  Like vitamin C, these all have antioxidant properties.  Antioxidants have been linked to many health benefit including protection against macular degeneration, and a reduced risk of chronic diseases such as heart disease and some cancers.

Bananas also contain tryptophan.  This amino acid may help preserve memory, boost one’s ability to learn and remember things and regulate mood.

Fresh, versatile, and relatively inexpensive, bananas are a tasty and convenient source of some important nutrients.  This fruit may be enjoyed on its own, added to a smoothie or your favorite cereal, added to muffins, cookies, pancakes or a quick bread like the one below.

 

Banana Bread

1 ½ c. all-purpose flour

2 tsp baking powder

¼ tsp baking soda

1 tsp salt

¼ cup sugar

2 eggs, beaten

1/3 cup corn syrup (maple syrup or honey)

1 c. bananas mashed (about 3 small)

½ c. walnuts or chocolate chips (optional)

 Stir dry ingredients together in a large bowl.  Stir in nuts or chocolate chips if using.     Mix remaining ingredients together in another bowl.

Make a well in the centre of the dry ingredients, pour in liquid, stir only until flour is moistened.  Spoon into a greased loaf pan (8.5 x 4.25 x 2.5″).

Bake at 350°F for 55 – 60 minutes.

Store 6 hours or overnight before cutting.