The Nutritional Benefits of Bananas and Delicious Banana Recipes

Bananas can definitely be mentioned on a short list of extremely nutritious and filling foods, recommended to balance the intake of vitamins and minerals in the body and to satisfy the feeling of hunger. So, if you have bananas in your regular menu, you can enjoy not only the taste, but also a number of their benefits.

You have been advised to eat banana after a workout at the gym? Or when you were recovering from a bad cold? Or if you had surgery? Bananas are appreciated by doctors because they have a creamy formula, are easy to eat even for people with difficulty chewing or swallowing, are as nutritious as a sandwich of the same size and can successfully replace a vitamin and mineral supplement.

Bananas: Health Benefits

Bananas are rich in sugars, vitamins A, B6, C and E folic acid, potassium, sodium, iron, calcium, magnesium, phosphorus, zinc and also contain fiber and protein. These fruits are an excellent choice for health as they offer numerous benefits due to their rich nutrient content.

It relieves you of stress and the symptoms of depression

Bananas contain an amino acid called tryptophan which, when it reaches the body, causes the secretion of serotonin, a chemical messenger found throughout the body. When you have a normal level of serotonin, you feel calmer, in a better mood, focus more easily on daily activities and cope better with stressful situations.

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Fights fatigue and tension

Vitamin B6 helps the body process the sugars in bananas, and potassium improves brain activity and brain oxygenation. These two processes reduce brain pressure, headaches, accumulated stress and fatigue.

Contributes to cardiovascular health

Potassium, sodium, vitamins C and B6 are essential for heart health. Thanks to these substances, eating bananas helps lower blood pressure and reduce the risk of cardiovascular disease. Sufficient amounts of potassium in the body reduce the risk of heart attack, stroke, thrombosis and blood clots.

Treats anemia and nutritional deficiencies

People with iron deficiency can get this mineral from bananas. Iron is important for the production of hemoglobin in the blood. Bananas are generally recommended for people with anemia because they can fill up several nutritional deficiencies in a short time. They are also recommended for convalescent patients, the elderly and children, for the same reason.

Regulates intestinal transit

Rich in fiber, bananas can get rid of constipation and diarrhea. Their creamy formula acts as an antacid and anti-inflammatory in cases of gastroesophageal reflux, gastritis, ulcers or indigestion. In addition, they are easy to digest and eliminate local discomfort in just a few minutes.

It helps with weight management

Because they are rich in fiber and have a moderate calorie content, the bananas can help maintain satiety and control appetite, which can support weight management.

They improve sports performance

Due to their carbohydrate and potassium content, bananas can be an excellent choice to support energy and hydration during intense physical activities. And if you don’t do performance sports, you can eat bananas to enjoy those energy-related benefits; because they contain glucose, fructose and fiber, this aspect makes them a natural source of energy when you feel tired.

They support the immune system

The vitamin C content of bananas can contribute to the proper functioning of the immune system and protect the body against infections.

Who should not eat bananas or consume them with caution?

Being high in sugars, bananas can be dangerous for some diabetics, so they should be consumed in moderation. They are not prohibited if you suffer from diabetes, but it is good to ask your doctor if you can eat bananas and in what quantity; basically, you can eat a small piece of banana at a meal where you didn’t eat bread or other carbohydrates. If you eat a piece of banana between meals, combine it with a spoonful of walnut kernels or two spoonfuls of yogurt.

Excess potassium can be dangerous for people with kidney disease, who cannot remove it from the blood properly. This excess occurs after too much potassium in the diet, but also in patients who follow beta-blocker treatments and eat too many bananas.

Occasionally, some people may develop allergies to bananas. Symptoms of food allergies can include itching, swelling, rashes, difficulty breathing or even anaphylactic shock in rare cases. If you have a history of food allergies, be careful when eating bananas. Some people may be sensitive to histamine, a natural compound found in foods, including bananas. If you experience side effects like itching or redness after eating bananas, they may be related to histamine sensitivity.

What drugs interact with bananas?

Angiotensin-converting enzyme (ACE) inhibitors – enalapril, captopril, etc. and angiotensin receptor blockers (ARBs) – candesartan, losartan etc. are often prescribed to control blood pressure. The potassium in bananas can interact with these medications and cause excess potassium to build up in the body. Diuretics can also affect the body’s potassium balance, which could lead to levels that are too high or too low, and eating too many bananas in combination with diuretics can exacerbate this imbalance.

Also, if you take potassium supplements, adding bananas to your diet could lead to excessive levels of potassium in your body.

Our recommendation is that, if you are on drug treatments for hypertension or other chronic problems, ask your doctor for advice about the foods you should be careful of so as not to interfere with your treatment.

How best to eat bananas to enjoy the benefits?

To preserve their qualities, it is recommended that bananas be eaten raw as such. You can eat a banana for breakfast if you have problems with constipation, for example, or you can eat it as a snack between meals even when you are on a diet (no more than a small or medium banana). Bananas are also excellent for children during the diversification period. Finally, we also offer you some nutritious and healthy dessert recipes with bananas.

Banana and Oatmeal Pudding

This banana and oat pudding recipe is a delicious and healthy option for dessert or even for breakfast. It is rich in fiber, vitamins and minerals, and will give you a feeling of satiety and energy.

ingredients

2 well-ripened medium bananas
240 ml of milk (can be cow’s milk, plant milk, etc.)
40 g oat flakes
1 teaspoon vanilla extract
A pinch of salt
½ tsp cinnamon (optional)
Nuts or chopped almonds (optional, for serving)

Method of preparation

In a large bowl, mash the two ripe bananas with a fork until smooth. Add the milk and mix well until the composition becomes uniform. Add the oatmeal, vanilla extract, cinnamon (if using) and a pinch of salt and mix well until combined. Cover the bowl with a lid and refrigerate overnight or for at least 4 hours so that the oats absorb the liquid and form a pudding consistency.

After the pudding has formed, mix it again to achieve an even texture. If the pudding is too thick, you can add a little milk to thin it out. Spoon the pudding into individual cups and sprinkle chopped almonds or walnuts on top for a crunchy effect. You can also add other healthy toppings, such as pieces of fresh fruit, to give the pudding a more interesting taste and texture.

Bananas with chocolate and cashews

This simple chocolate cashew banana recipe offers a wonderful combination of sweet and crunchy, while also being a healthy alternative to desserts that are too high in sugar.

ingredients

2 medium bananas, cut into bite-size pieces
50 g dark chocolate (with a high cocoa content, at least 50%)
30 g raw cashews, coarsely chopped
A teaspoon of coconut oil (optional, for melting the chocolate)

Method of preparation

In a small bowl, melt the dark chocolate over a bain-marie. If you want, you can add a small amount of coconut oil to help melt the chocolate evenly. In another small bowl, coarsely chop the cashews (you can use other nuts or seeds if you prefer). Separately, prepare the banana pieces on a plate.

With a fork, dip each banana piece into the melted chocolate, making sure it’s well coated. Place the chocolate covered banana pieces on a baking sheet or plate and sprinkle chopped cashews on top. Put the plate in the fridge for 30 minutes or until the chocolate hardens, then you can enjoy this dessert. Chocolate Cashew Bananas are a healthy and tasty dessert that can be eaten on their own or paired with Greek yogurt.

doc.ro

2023-08-27 10:01:00
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