Fun Nutritional, Health Benefits and Tips
- Rich in vitamin B6, & C, manganese, potassium and fibre.
- Unique properties - tryptophan, sterol contents and fructooligosaccharide.
- Strengthen nervous system, bone & brain health, red blood cell production, aid weight loss and quitting smoking habit.
- Reduce risk for muscular cramps, type 2 diabetes, blood pressure and coronary heart disease & stroke.
- Natural antacid, only raw fruit to consume without distress to relieve stomach ulcer.
- Energy Booster for daily diets and strenuous workouts.
- Eating 3 bananas a day helps to reduce the risk of stroke.
- Smoothie tastes fantastic and great when using frozen bananas.
Brief History
Banana (Musa Acuminata) is currently the 4th largest fruit crop in the world and is said to originate in Southeast Asia and South Pacific around 8000 to 5000BCE. Banana is believed to be first domesticated in Papua New Guinea. From Papua New Guinea and Philippines, the bananas are dispersed to India, Malaysia, Australia and Indonesia within the first 2 millennia after domestication. Banana is considered the superfood due to its amazing health properties such as natural antacid, strengthen nervous system, aid weight loss, reduce swelling, protect against type 2 diabetes and many more. It is the only raw fruit that can be consumed without distress to relieve stomach ulcer by coating the lining of stomach against corrosive acid. It contains protease inhibitors, which eliminate bacteria in the stomach that is mainly the primary cause of stomach ulcer. Banana has high calories due to high contents of 3 natural sugars (glucose, sucrose and fructose), which provide energy boost and is wonderful substitute for energy bar. 2 bananas before strenuous workout help to sustain blood sugar.
Introduction
Banana contains flavonoid poly-phenolic antioxidants (lutein, zea-xanthin, AY and a-carotenes) albeit in small amount and has moderate source of vitamin C. Banana has very good source of vitamin B6 (pyridoxine), a water-soluble nutrient that the mood-regulating hormone serotonin across blood brain stream, produce white blood cells and reduce homocysteine (1 of the triggering factor for coronary heart disease and stroke). The presence of iron helps to improves red blood cells and is beneficial for treating anaemia. It contains high level of potassium, which is vital for cell and body fluid that help to control heart rate, blood pressure while countering the bad effect of sodium chloride. It provides adequate level of coppers (assist in red blood cell production), magnesium (strengthen bone and cardiovascular health) and manganese (co-factor for the antioxidant enzyme, superoxide dismutase). In the absence of magnesium and potassium, people are likely to experience more muscular cramps during workout or night time. Presence of vitamin B, magnesium and potassium assist in speedy recovery from the effects of withdrawal during smoking quitting period.
Main - Tryptophan, Sterol contents & Fructooligosaccharide
High amount of tryptophan are converted in serotonin, which lead to happy mood brain. Tryptophan assists in overcoming depression via neurotransmitter and is useful in treating insomnia. A 1986 study published in Psychopharmacology found that tryptophan can help treat insomnia. Rich in fibre helps to combat constipation whereas rich in pectin aid digestion and gently chelate toxin & heavy metals from the body. A study published in Anaerobe, December 2011, showed that bananas can improve digestive function, which result in reduced bloating and greater amounts of beneficial Bifidobacterium gut bacteria in the healthy women experiencing weight problems. Presence of sterol contents (sitosterol, campesterol and stigmasterol) block absorption of dietary cholesterol, which keep cholesterol in check. The 2009 study published in the Journal of Dietary Supplements, proved that the flavonoids in bananas could reduce cholesterol, fatty acids and triglyceride. Fructooligosaccharide (FOS) ferments in digestive tract to enhance the body’s ability to absorb calcium for the bone strength. FOS fermentation also produce probiotics such as bifidobacterium and lactobacilli to reduce gastrointestinal problems but enhance regular bowel functioning as in line with the 2006 study published in American Society for Nutrition.
Tips on choosing, buying and storing
Eat only ripened bananas with black spots and specked on the yellow skins to gain the most out of the antioxidant benefits. Research conducted at the University of Innsbruck in Austria suggests that as the banana fully ripened, the antioxidant level increased. Green bananas are not ripe and will take days to ripen. To speed up ripening, put them in the brown paper bag. Plastic bag may not be advisable as it hold in water that make the banana become moldy and damp. If you are unable to finish ripened bananas on time, you can peel the skin off and wrap them in the plastic wrap/small disposable plastic bags and put them in the freezer. Do not put the bananas in the fridge as the peel will turn dark brown, which makes it look unappealing. However it will not negatively affect the inside of the banana for short-term. If you put the unripe bananas in the fridge, they may not be able to resume the ripening process even if they are returned to room temperature. Frozen banana can be kept in freezer for up to 2 months and are excellent for making cold refreshing smoothies. Green banana with some yellow is 80% starch and 7% sugar whereas mostly yellow banana is 25% starch and 65% sugar. Lastly a spotted and specked banana is 5% starch and 90% sugar. It is very good idea to incorporate bananas in your daily smoothie diet and the plus point is that bananas are very delicious and affordable!
Banana (Musa Acuminata) is currently the 4th largest fruit crop in the world and is said to originate in Southeast Asia and South Pacific around 8000 to 5000BCE. Banana is believed to be first domesticated in Papua New Guinea. From Papua New Guinea and Philippines, the bananas are dispersed to India, Malaysia, Australia and Indonesia within the first 2 millennia after domestication. Banana is considered the superfood due to its amazing health properties such as natural antacid, strengthen nervous system, aid weight loss, reduce swelling, protect against type 2 diabetes and many more. It is the only raw fruit that can be consumed without distress to relieve stomach ulcer by coating the lining of stomach against corrosive acid. It contains protease inhibitors, which eliminate bacteria in the stomach that is mainly the primary cause of stomach ulcer. Banana has high calories due to high contents of 3 natural sugars (glucose, sucrose and fructose), which provide energy boost and is wonderful substitute for energy bar. 2 bananas before strenuous workout help to sustain blood sugar.
Introduction
Banana contains flavonoid poly-phenolic antioxidants (lutein, zea-xanthin, AY and a-carotenes) albeit in small amount and has moderate source of vitamin C. Banana has very good source of vitamin B6 (pyridoxine), a water-soluble nutrient that the mood-regulating hormone serotonin across blood brain stream, produce white blood cells and reduce homocysteine (1 of the triggering factor for coronary heart disease and stroke). The presence of iron helps to improves red blood cells and is beneficial for treating anaemia. It contains high level of potassium, which is vital for cell and body fluid that help to control heart rate, blood pressure while countering the bad effect of sodium chloride. It provides adequate level of coppers (assist in red blood cell production), magnesium (strengthen bone and cardiovascular health) and manganese (co-factor for the antioxidant enzyme, superoxide dismutase). In the absence of magnesium and potassium, people are likely to experience more muscular cramps during workout or night time. Presence of vitamin B, magnesium and potassium assist in speedy recovery from the effects of withdrawal during smoking quitting period.
Main - Tryptophan, Sterol contents & Fructooligosaccharide
High amount of tryptophan are converted in serotonin, which lead to happy mood brain. Tryptophan assists in overcoming depression via neurotransmitter and is useful in treating insomnia. A 1986 study published in Psychopharmacology found that tryptophan can help treat insomnia. Rich in fibre helps to combat constipation whereas rich in pectin aid digestion and gently chelate toxin & heavy metals from the body. A study published in Anaerobe, December 2011, showed that bananas can improve digestive function, which result in reduced bloating and greater amounts of beneficial Bifidobacterium gut bacteria in the healthy women experiencing weight problems. Presence of sterol contents (sitosterol, campesterol and stigmasterol) block absorption of dietary cholesterol, which keep cholesterol in check. The 2009 study published in the Journal of Dietary Supplements, proved that the flavonoids in bananas could reduce cholesterol, fatty acids and triglyceride. Fructooligosaccharide (FOS) ferments in digestive tract to enhance the body’s ability to absorb calcium for the bone strength. FOS fermentation also produce probiotics such as bifidobacterium and lactobacilli to reduce gastrointestinal problems but enhance regular bowel functioning as in line with the 2006 study published in American Society for Nutrition.
Tips on choosing, buying and storing
Eat only ripened bananas with black spots and specked on the yellow skins to gain the most out of the antioxidant benefits. Research conducted at the University of Innsbruck in Austria suggests that as the banana fully ripened, the antioxidant level increased. Green bananas are not ripe and will take days to ripen. To speed up ripening, put them in the brown paper bag. Plastic bag may not be advisable as it hold in water that make the banana become moldy and damp. If you are unable to finish ripened bananas on time, you can peel the skin off and wrap them in the plastic wrap/small disposable plastic bags and put them in the freezer. Do not put the bananas in the fridge as the peel will turn dark brown, which makes it look unappealing. However it will not negatively affect the inside of the banana for short-term. If you put the unripe bananas in the fridge, they may not be able to resume the ripening process even if they are returned to room temperature. Frozen banana can be kept in freezer for up to 2 months and are excellent for making cold refreshing smoothies. Green banana with some yellow is 80% starch and 7% sugar whereas mostly yellow banana is 25% starch and 65% sugar. Lastly a spotted and specked banana is 5% starch and 90% sugar. It is very good idea to incorporate bananas in your daily smoothie diet and the plus point is that bananas are very delicious and affordable!
Fun and easy smoothie recipe- Banana-Strawberry
2-3 medium bananas (frozen)
1 white dragonfruit (frozen)
1/2 cup strawberry (frozen)
1/2 cup chilled non-dairy, non-soy milk
Optionals for improving the taste and texture of smoothie: 1 scoop of plant-based protein powder, 1 tbsp of organic soaked chia seed and 1/2 tbsp of coconut oil.
2-3 medium bananas (frozen)
1 white dragonfruit (frozen)
1/2 cup strawberry (frozen)
1/2 cup chilled non-dairy, non-soy milk
Optionals for improving the taste and texture of smoothie: 1 scoop of plant-based protein powder, 1 tbsp of organic soaked chia seed and 1/2 tbsp of coconut oil.
For more information and references
http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2
http://www.parentingscience.com/prebiotics.html
