The Banana Power
The banana needs no introduction – it is so common and popular everywhere. Every one knows that it is a delicious, sweet and easy-to-eat fruit. But every one may not know the full power – the amazing health benefits – that this commonly found fruit has to offer. Here are some of the things you may not know about the banana power:
Banana as an antioxidant
Research and studies have confirmed that banana is an excellent antioxidant – banana consumption reduces plasma oxidative stress and increases resistance to oxidative changes in LDL cholesterol (the “bad” fats in body). In other words bananas can be helpful in reducing the risk of cardiovascular disease (heart disease), and can retard the build-up of plaque on the walls of the arteries. The phenolic compounds in bananas also provide protection to the nerve cells from neurotoxicity that is induced by oxidative stress. Bananas thus have the capability to help prevent the early onset of dementia and to reduce the risk of Alzheimers Disease!
Bananas can help control high blood pressure
Bananas have a high potassium content. People with hypertension (high blood pressure) are advised to increase their intake of potassium diets and to reduce their sodium (or salt) intake. Potassium has the power to blunt the harmful effect of sodium. The high potassium content in bananas can thus help in controlling high blood pressure. Furthermore, this can significantly reduce the risk of stroke (brain attack) due to high blood pressure!
Bananas can help control diabetes
Bananas that have just become ripe have a low Glycaemic Index (GI). Foods with low GI release glucose slowly into the bloodstream, as opposed to foods with high GI that release glucose rapidly into the bloodstream. A regular moderate consumption of just-ripened bananas can thus help bring down the blood-sugar levels of diabetics. However, very ripe bananas should be avoided by diabetics, because they may raise the blood gluscose levels quicker than less ripe bananas.
Bananas can help avoid cancer
Bananas contain lectin, which is a bio-active protein that has been found to reduce the risk of cancer and can potentially assist in the treatment of cancer. Lectins have the capability to retard the growth of cancer cells and even cause their death. In other words, lectins have anti-tumour and anti-carcinogenic effects that can be beneficial in the treatment of cancers. Research has shown that regular consumption of bananas can help in considerably reducing the risk of childhood leukaemia and renal cancer.
Bananas are good for all life stages
Bananas can be eaten during all stages of life. They are good for infants (from 6 months onwards), toddlers, children, teenagers, adults, pregnant women, and people in their midlife as well as mature age.
- Infants (from 6 months onwards): Babies begin eating solid foods by the time they are 6 months. From this time onwards, small quantities of mashed bananas can be fed to babies. Babies would love this because of the natural sweetness and softness. Moreover, bananas being rich in essential vitamins and minerals like vitamin B6, vitamin C, potassium and magnesium, would be an ideal first food for babies.
- Toddlers need frequent food intake - energy-giving carbohydrates are much needed for their running, playing and developing brain cell activities. Bananas are and ideal food for toddlers being so convenient to feed, and by virtue of having plenty of high energy-giving carbohydrates.
- Children: During their kindergarten, primary school times, children need a lot of energy-giving starch for their physical and mental activities. Bananas are an ideal quick-snack during these stages. Bananas can also be cut and placed in the lunch boxes of children, or they can be cut into two such that half is given in the morning before going to school and the other half can be kept in the lunch box.
- Teenagers (from 13 to 19 years) usually get involved in sports activities or in high-school or university studies or training. As such, during teenage the body will demand a lot of starch and calcium. Starch is plentifully available in bananas, and when taken along with milk, yogurt or soya milk will ensure adequate quantities for teenagers for their growth and bone health.
- Pregnant women: The pregnant woman has to feed herself and at the same time, cater to the energy and nutritional needs of the baby in the foetus as well. Two bananas in a day would provide many of these energy and nutritional needs. Bananas are one the richest sources of vitamin B6, and they have reasonable quantities of vitamin C and folate as well. Additionally, bananas can help dealing with constipation which may become a problem in pregnancy.
- Adults: Adulthood is the start of real-life challenges and work pressures. Bananas are a perfect meal for people on the run, and eat-as-you-go diet. The high potassium in bananas can help the body and brain cope with stress. The low fat and high-fibre content can help prevent excess weight gain and can be filling.
- Midlife and mature age: Midlife can bring in problems like high cholesterol and high blood pressure and diabetes. The low glycaemic index (GI) of bananas, the high fibre-content and potassium content can help immensely in avoiding or controlling these problems. Mature age can bring in problems relating to the heart, kidney and nervous system. The high vitamin B6 in bananas can help with proper nerve impulse transmissions and muscle contraction and functioning. The high-fibre of bananas can help keep constipation at bay. Moreover, being easy to eat, bananas are a blessing for people with tooth loss and gum disease, as these commonly occur at mature age.
Finally, please note that excess of anything can be harmful, and therefore, it is advisable to take bananas in moderation. A daily intake of two medium bananas or one large banana can be very beneficial indeed. However, depending on your activities and needs, you may certainly take a few more bananas in a day, and make good use of the banana power!
Article written by:
Saikumar Iyer
Dated: 8th October 2012.
