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Banana

Bananas are pre-packaged by Nature, wonderfully sweet with
firm and creamy flesh gift wrapped inside by a thick inedible yellow peel.The
banana tree grows 10 to 26 feet in height, belongs to the Musaceae family and
are available for harvest throughout the year. Banana fruit grows in cluster
from 50 to 150 bananas individually in bunches, known as “HANDS” of 10 to 25
bananas.

Bananas have been around for centuries. Archaeologists
have found proof of banana cultivation in New Guinea as far back as 8000 BC and
bananas also appeared in Egyptian hieroglyphics. The world’s first banana farms
were located in Southeast Asia, then spread to India and across to Africa, from
where Portuguese sailors introduced them to Europe and Americas in the 16th
century. Today India is the biggest producer of banana, however consumes most
of it.

According to the Food and Agriculture Organisation of the
United Nations, there are almost 1,000 varieties of bananas, of which several
hundred are edible that fall under two distinct species, the sweet banana and
the plantain banana.

In the United States, the most familiar varieties of
sweet bananas are Big Michael, Martinique and Cavendish.

Plantain bananas are considered as a vegetable due to their starchier qualities and usually used to cook.

Bananas are among the world’s most healthy and delicious fruits. They contain several essential nutrients. The nutrition facts for 1 medium-sized banana are:

Bananas are stocked with potassium. A medium sized banana
contains 422 milligrams of potassium.

Potassium is a mineral, which is important to maintain
fluid levels in the body and regulates the movement of nutrients and waste
products in and out of cells. Potassium also helps muscles to bind and nerve cells
to respond. Potassium maintains normal blood pressure and heart function. The
more potassium you consume, the more sodium can exit from your body.

Potassium may reduce the risk of kidney stones developing
in people by age. In short, healthy kidneys make sure that the right amount of
potassium is kept in the body.

It is better to try to get potassium from dietary sources
such as bananas, otherwise potassium supplements are available in market.

Bananas are one of the most thoroughly consumed fruits in
world for good reasons. On average each of us gets through around 10kg, which
is approximately 100 bananas every year.

Today, bananas are grown in almost 107 countries and are
ranked fourth among the world’s food crops. Americans consume more bananas than
apples and oranges comparatively. With the world consuming so many bananas,
people asking that bananas are good for us?

Listed below are the possible health benefits of bananas. It is important to note that more high quality researches are required before these health benefits are proved definitive.

Blood Pressure

Maintaining a low sodium intake is
necessary to lowering blood pressure, however increasing potassium intake may
be just as important because of its vasodilation effects. It triggers the
kidneys to release excess sodium of the body. Lower blood pressure is good news
for your heart.

To add bananas in your routine meal plan
may help to prevent high blood pressure.

Asthma

A study has shown that children who ate
just one banana per day had a 34% less chance of developing asthma.

Cancer

Consuming bananas in the first two years
of life may reduce the risk of developing childhood leukemia. As a good source
of vitamin C, bananas can combat against the formation of free radicals known
to cause cancer. High fiber intakes from vegetables and fruits like banana can
lower the risk of colorectal cancer.

Diabetes

Bananas are rich in pectin, a type of
fiber which moderates blood sugar levels after meals and reduces appetite by
slowing the emptying of stomach.

Type 1 diabetics who consume high fiber
diets have lower blood glucose levels and type 2 diabetics can improve blood
sugar, lipids and insulin levels.

Bananas are ranked low to medium on the
Glycaemic Index, which measures how quickly foods increase blood sugar levels. The
average value of banana on GI is 51. This means that bananas do not cause major
spikes in blood sugar levels in healthy people.

Cardiovascular
Health

The fiber, potassium, vitamin C and B6
content in bananas all support cardiovascular health. An increase in potassium
intake along with a decrease in sodium intake is the most important change in
diet that a person can make to reduce the risk of cardiovascular disease.

A first type of cardiovascular benefit
from bananas is potassium content. Bananas are a big source of potassium, an
essential mineral for maintaining normal blood pressure and heart health. According
to a study, those who consume 4069mg of potassium per day have a 49% lower risk
of death from heart disease.

A second type of cardiovascular benefit
from bananas is related to their sterol content. Bananas are a very low fat
food, containing a small amount of sterol fat. Sterols can block the absorption
of dietary cholesterol.

A third type of cardiovascular benefit
from bananainvolves its fiber content. Bananas are good source of fiber intake.
A medium sized banana has approximately 3 grams of fiber.

Digestion

Bananas are extremely interesting fruit
in terms of their carbohydrate and sugar content. Bananas taste quite sweet when
ripe, containing 14–15 grams of total sugar.

A medium size banana contains about 3
grams of fiber. Fiber is a nutrient that regulates the speed of digestion.
Bland foods such as apple sauce and bananas are recommended for the treatment of
diarrhea.

Boosts
Metabolism

Bananas are a good source of Resistant
Starch, a starch found in carbohydrate-rich foods that may help us to get slim.
Our body digests Resistant Starch slowly, making it a natural appetite
suppressant because we feel fuller longer. RS also encourages our liver to
switch to fat burning mod.

Good
for Gut Bacteria

Probiotics the good bacteria that
promote the digestion are found in certain foods like yogurt. Well, there is
also such a thing as prebiotics, and bananas are great source of them.
Prebiotics supply food for probiotics, so the good gut bacteria grow well.

The excellent mix of vitamin, minerals and carbohydrates
in bananas has made them a favourite fruit of athletes. Their easy portability,
low cost and great taste also support their popularity in this exclusive group.
Bananas keep the energy level steady. Bananas have long been used by athletes
for prevention of muscle cramps. Bananas are stock with potassium, and low
potassium level is the major cause of muscle cramps.

Consumption of one or two bananas before an hour of
exercise keeps blood potassium level higher after the training.

Add a sliced banana to your morning cereal or oatmeal diet for a more nutritious breakfast.Fad diet recommends eating a banana in the morning along with water as the Morning Banana Diet.Like apple sauce, ripe mashed bananas can be used in baked goods to replace oil or butter, and add naturally sweet flavour. Peel and freeze bananas for a great addition to smoothies and shakes.You can carry a banana with you on your way to work or school for a healthy portable snack.A sweet sandwich with peanut butter, honey and banana is an all-time favourite food for children.

Beta-blockers, a medication
used for heart disease, can increase potassium level in blood. So high
potassium foods like banana should be consumed in moderation when taking
beta-blockers.

If your kidneys are unable
to remove excess potassium from the blood, it could be dangerous because too
much potassium is harmful for kidneys.

Some people may have an allergy to bananas like itching, swelling and hives in mouth and throat. Bananas can trigger migraines and headache in some people. Bananas contain fiber. Eating too much fiber can cause bloating, gas and stomach cramps.

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