For years, I thought of bananas
as a tasty fruit to eat after heavy exercise due
to its potassium content and ease of digestion.
What I did not realize is that the potassium in
bananas also can reduce your risk for high blood
pressure and stroke as well as strengthen your
immune system.
According to Suzanne Havala Hobbs,
DrPH, MS, RD, clinical assistant professor at the
School of Public Health at the University of North
Carolina at Chapel Hill, while many think of bananas
as baby's first fruit, it actually is a powerhouse of
nutrition. People with diabetes should keep in mind
that bananas are high in sugar, so they should consult
their physicians about how many are safe to eat.
Among the health benefits of bananas...
Potassium powerhouse. One banana
provides 400 mg potassium, or 11% of your daily quota.
Taking in a sufficient amount of this nutrient is vital
to maintaining a healthy heart and blood vessels. Not
getting enough potassium can contribute to high blood
pressure and increased risk for stroke. Additionally,
many pharmaceuticals used to treat these conditions
deplete potassium, so eating bananas can help replenish
adequate levels.
Energizer. On your next visit to
the gym, instead of reaching for a power drink or energy
bar, choose a natural and less-expensive alternative.
Bananas provide a quick and efficient pick-me-up to
replace the important vitamins and minerals you lose
during a strenuous workout. In addition, their potassium
is essential for building muscles.
Rich source of vitamin C. This
vital nutrient helps the body heal, defends against
infection and aids in the absorption of iron, synthesis
of connective tissue and blood formation.
Immunity booster. The vitamin
B-6 in bananas gives your immunity a boost. One
banana contains about 30% of your daily requirement
of B-6, which helps synthesize antibodies in the
immune system. This nutrient also is vital to
protein metabolism, red blood cell formation and
proper functioning of the central nervous system.
# Fiber-filled. One banana meets
16% of your daily fiber need. Like many other fruits
and vegetables, fiber-rich bananas can help maintain
or restore normal bowel function.
Easy on digestion. Bananas are so
easy on the tummy that even very young children, the
elderly and those convalescing from illness
find them easy to eat.
Diet friendly. Nutrient-rich and
fat-free, bananas are an excellent choice when you
are trying to shed excess pounds. While the simple
sugar in bananas has earned them a bad rap from
popular low-carb diet plans, Dr. Havala Hobbs
dismisses this notion as having no merit.
So go ahead and reach for a
healthy and satisfying snack. Peel a banana to help
meet your daily requirement of five fresh fruits
and vegetables. Eat it plain, with yogurt or blended
into a delicious and nutritious smoothie.
Sources...
Suzanne Havala Hobbs, DrPH, MS,
RD, clinical assistant professor and associate
director, Doctoral Program in Health Leadership,
School of Public Health, department of health
policy and administration, the University of North
Carolina at Chapel Hill. Dr. Havala Hobbs is author
of many books on nutrition, including Vegetarian
Cooking for Dummies (Wiley).
