Sharing a Philippine Star article about our favorite fruit Banana. You can find the original link below. A four year old article, but am sharing this just to remind everyone how important Banana is in our daily routine.
Two bananas a day keep the doctor
away
Written by Willie T. Ong, MD
Tuesday, 28 October 2008 16:51
Mang Ruben, a 48-year-old taxi
driver, has been eating 10 to 15 bananas a day for the past 25 years. Mang
Ruben believes that he can work longer hours and stay stronger because of his
banana diet. “Apples and oranges are too expensive, but I can afford to buy
bananas every day,” he says.
Based on my clinical examination,
Mang Ruben is indeed in the pink of health. Maybe his intake of bananas
contributed to his overall health.
According to nutritionist Michael
Van Straten, author of The Healthy Food Directory, bananas are very healthy
because they can alleviate 14 medical conditions, including diarrhea, fatigue,
heartburn, insomnia, nausea, menstrual problems, kidney problems, fluid
retention, and circulatory problems.
What’s In A Banana?
A small-sized, 6.5-inch banana
(lakatan variety) contains the following: weight: 100 grams; calories: 90;
vitamin A: 64 I.U.; vitamin B: .04 mg. thiamine; vitamin C: 10 mg/; calcium: 8
mg.; iron: 0.4 mg.; phosphorus: 28 mg; potassium: 360 mg.; magnesium: 27 mg.;
zinc: 0.2 mg.; carbohydrates: 23 g.; and protein: 1.2 mg.
Among the banana varieties, the
lakatan type (yellowish and tastier) has a higher vitamin content, compared to
the latundan (white with thinner skin) and saba varieties (used for bananacue).
Compared to apples, bananas have so much more vitamin A and vitamin C. Based on
these nutritional values, we could make a case for banana as a natural
multivitamin.
10
Benefits Of Eating A Banana
1)
Bananas protect against heartburns. The Journal of Nutritional Biochemisty
(February, 2001) attests to the anti-ulcer properties of the banana. Bananas
act like a natural antacid to the stomach. In this article, they identified the
secret component in the banana, the flavonoid leucocyanidin. Studies show that
bananas can protect against aspirin-induced gastritis and significantly
increase the mucous membrane lining of the stomach.
2)
Bananas are high in fiber and vitamins. A single banana contains 16 percent of
the dietary fiber, 15 percent of the vitamin C, 11 percent of the potassium,
and 20 percent of the vitamin B6 recommended each day.
Sorry, apple lovers, but apples have
zero amount of vitamin C. Bananas also have soluble fiber, which may help lower
blood cholesterol and reduce the risk of heart disease and stroke.
3)
Bananas are good for the heart. Potassium is an essential mineral needed to
regulate water balance, acidity level, and blood pressure of the body. A lack
of potassium may cause muscle weakness and irregular heartbeat. For patients
taking a diuretic medicine, they should take two bananas a day to keep the
potassium level up. Take note also that bananas have zero sodium (good for high
blood pressure) and zero fat and cholesterol (good for those with high
cholesterol).
4)
Bananas may reduce strokes. Numerous studies have shown that low potassium
levels can cause heart palpitations, which can then lead to a stroke. In the
editorial of the prestigious Neurology Journal, the author suggests that a
banana a day may keep a stroke away. Among the fruits and vegetables, bananas
contain one of the highest amounts of potassium.
5)
Bananas help counter stress and insomnia. Bananas contain tryptophan, a type of
protein that the body converts into serotonin. Serotonin is a hormone that is
known to make you feel happy and improve your mood. If you feel sad, don’t
despair. Take a banana and be happy.
6)
Diabetics may take bananas in moderation. Snacking on bananas between meals helps
to keep the blood sugar normal. The food-and-nutrition glycemic index rating
for a ripe, yellow banana is 51, which is fairly good. This means that the
carbohydrates in a banana have a medium-to-slow effect in raising your blood
sugar levels. However, as bananas ripen, the starch in the fruit turns to sugar
and may cause your blood sugar to rise more. The lesson is: It’s okay to eat a
banana, but not the overripe one.
7)
Bananas fights fatigue and anemia. Bananas contain carbohydrates and thus boost
our energy, as Mang Ruben will attest. Have you seen Roger Federer eat a banana
between games? The high potassium content prevents cramps and provides instant
energy with its easily digestible starch. Bananas are also a rich source of
iron, thus it is helpful for patients with anemia.
8)
Bananas may prevent leukemia. A study published in the American Journal of
Epidemiology by Kwan et al. (Dec. 2004, pp. 1098-107) shows an association
between regular consumption of bananas and oranges in children from ages 0 to 2
and a reduction in childhood leukemia. The result suggests that fruits or fruit
juices containing vitamin C and potassium may reduce the risk of childhood
leukemia, especially if consumed at a young age.
9)
Bananas may prevent childhood asthma. A European study of 2,640 primary school
children in South London concludes that eating bananas at least once a day
reduces episodes of wheezing and asthma attacks in children (European
Respiratory Journal, Feb. 14, 2007). Eating apples and other fruits was not as
beneficial. Also, eating only one banana a month was not effective. Note to
moms: It’s time to teach our kids to eat one banana a day.
10) It’s Filipino and the best news about the lowly banana is
that it’s cheap. That is why Mang Ruben can buy a bunch or two a day. And it
comes in a great package. A banana can fit cleanly in your bag. Just cut it
high up in the stem. When you feel hungry and stressed, reach for a banana.
The only downside with bananas is
that some people may become constipated. If this is the case, then maybe you
can mix your bananas with other fruits like papaya and watermelon to loosen
your bowels. Taking in lots of water also helps.
Personally, bananas have helped me a
lot with my irritable bowel syndrome. I hope you can discover the wonders of
the banana and add it to your daily diet. It just might cure you of your
medical problems.
Remember: Two bananas a day may keep
the doctor away.
Last Updated on Thursday, 30 October
2008 17:00
