Showing posts with label banana. Show all posts
Showing posts with label banana. Show all posts
Why should you eat banana
Monday, April 14, 2014
Banana is a fruit loved by all, children and adults alike love to eat this delicious and firm creamy flesh which is wonderfully sweet and packed with nutrients. Since bananas come neatly covered and wrapped in natures packing, they are very portable. One of the great things about bananas is that it is not only delicious but is also cheap and available throughout the year unlike the other fruits.
Bananas are elliptically shaped fruits "prepackaged" by Nature. The banana plant grows 10 to 26 feet and belongs to the same family as the lily and the orchid.The cluster of fruits contain anywhere from 50 to 150 bananas with individual fruits grouped in bunches, known as "hands," containing 10 to 25 bananas. Bananas abound in hundreds of edible varieties that fall under two distinct species: the sweet banana (Musa sapienta, Musa nana) and the plantain banana (Musa paradisiacal). Sweet bananas vary in size and color.
Bananas can be eaten in their whole form, sliced into fruit salad or mashed and added to banana muffin, banana bread and banana cake recipes or you can try your own banana recipes. Frozen bananas can be added to smoothies in place of yogurt or ice cream.
Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. Creamy, rich, and sweet, bananas are a favorite food for everyone from infants to elders. Sports enthusiasts appreciate the potassium-power delivered by this high energy "Super fruit".
If you dont find these reasons enough to enjoy these beneficent bananas
Let us discuss the benefits of eating bananas here
In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate.
Bananas work their protective magic in two ways: First, substances in bananas help activate the cells that compose the stomach lining, so they produce a thicker protective mucus barrier against stomach acids. Second, other compounds in bananas called protease inhibitors help eliminate bacteria in the stomach that have been pinpointed as a primary cause of stomach ulcers.
In addition, bananas contain pectin, a soluble fiber (called a hydrocolloid) that can help normalize movement through the digestive tract and ease constipation. Bananas also contain resistant starch, but this amount varies depending on their degree of ripeness. In their lesser ripe stages, bananas score as low as 30 on the glycemic index (below 50 would be considered low). In their riper stages, this number usually rises to a moderate level in the 60s. All of the above features help place banana in a more favorable digestive light than might otherwise be expected for a sugary fruit.
Researchers studied 100,000 women and men and evaluated the effect of their consumption of fruits; vegetables, antioxidant vitamins A, C, and E and carotenoids on the development of early ARMD the illness associated with vision loss
Food intake information was collected periodically for up to 18 years for women and 12 years for men.While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease.
Three servings of fruit may sound like a lot to eat each day, but by simply tossing a banana into your morning smoothie or slicing it over your cereal, topping off a cup of yogurt or green salad with a half cup of berries, and snacking on an apple, plum, nectarine or pear, youve reached this goal.
Decrease the risk of colon cancer
Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly micro-organisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the bodys ability to absorb calcium. In addition, gastrointestinal transit time is lessened, decreasing the risk of colon cancer.
Fights digestive deases
Green bananas contain indigestible (to humans) short chain fatty acids (SCFAs) that are a favorite food of the cells that make up the lining of the intestines. When these cells are well-nourished and healthy, the bodys ability to absorb nutrients such as calcium can increase dramatically.
Research published in Digestive Diseases and Sciences underscores just how much bananas can improve nutrient absorption. In this study, 57 male babies (5-12 months) with persistent diarrhea of at least 14 days duration were given a weeks treatment with a rice-based diet containing either green banana, apple pectin or the rice diet alone. Treatment with both green banana and apple pectin resulted in a 50% reduction in stool weights, indicating that the babies were absorbing significantly more nutrients.
Also, to check how well their intestines were able to absorb nutrients, the babies were given a drink containing lactulose and mannitol. Lactulose is a compound that should be absorbed, while mannitol is one that should not be. When the intestines are too permeable, a condition clinicians call "leaky gut," too little lactulose and too much mannitol are absorbed. After just one week of being given the green banana-rice diet, the babies were absorbing much more lactulose and little mannitol, showing that their intestines were now functioning properly.
Protects against chronic disease
Some banana cultivars are also rich in pro-vitamin A carotenoids, which have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes. How to identify which bananas contain the most carotenoids? Check the color of their edible flesh. Bananas whose flesh is more golden contain the most carotenoids.
Why these foods? Cause, bananas and many root vegetables contain especially high amounts of antioxidant phenolic compounds. Cabbage is rich in sulfur compounds necessary for efficient and effective detoxification of potential carcinogens. This mixture of phytonutrients may have been particularly helpful in protecting kidney function.
The results of this large population based prospective study (13.4 years) of 61,000 women aged 40-76, show that women eating more than 75 servings of fruits and vegetables per month (which translates into 2.5 per day) cut their risk of kidney cancer 40%. Among the fruits, bananas were especially protective. Women eating bananas four to six times a week halved their risk of developing the disease compared to those who did not eat this fruit.
Salads, eaten at least once a day, were associated with a 40% decreased risk. Among vegetables, frequent consumption of root vegetables and white cabbage offered the most protection, providing a 50-65% decrease in risk.
Individual Cautions
Bananas and Latex Allergy
Bananas contain substances called chitinases that are associated with the latex-fruit allergy syndrome. If you have a latex allergy, you may very likely be allergic to banana. Processing the fruit with ethylene gas increases these enzymes; organic produce not treated with gas will have fewer allergy-causing compounds. In addition, cooking the food may deactivate the enzymes.
Did you find this content to be helpful? Want to talk and share tips with others who are figuring out health plans themselves? please leave your suggestion in comment box.
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Bananas can be eaten in their whole form, sliced into fruit salad or mashed and added to banana muffin, banana bread and banana cake recipes or you can try your own banana recipes. Frozen bananas can be added to smoothies in place of yogurt or ice cream.
Bananas have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. Creamy, rich, and sweet, bananas are a favorite food for everyone from infants to elders. Sports enthusiasts appreciate the potassium-power delivered by this high energy "Super fruit".
If you dont find these reasons enough to enjoy these beneficent bananas
Let us discuss the benefits of eating bananas here
according to whfoods.com
eating bananas can give you these proven benefits.
eating bananas can give you these proven benefits.
Cardiovascular Protection from Potassium and Fiber
Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis. The effectiveness of potassium-rich foods such as bananas in lowering blood pressure has been demonstrated by a number of proven research studies involving more than 40000 peoples . In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Potassium may counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to prevent bones from thinning out at a fast rate.
Soothing Protection from Ulcers
Bananas have long been recognized for their antacid effects that protect against stomach ulcers and ulcer damage. In one study, a simple mixture of banana and milk significantly suppressed acid secretion. In an animal study, researchers found that fresh bananas protected the animals stomachs from wounds. Bananas work their protective magic in two ways: First, substances in bananas help activate the cells that compose the stomach lining, so they produce a thicker protective mucus barrier against stomach acids. Second, other compounds in bananas called protease inhibitors help eliminate bacteria in the stomach that have been pinpointed as a primary cause of stomach ulcers.
Improving Elimination
Bananas are a smart move if you suffer from elimination problems. A bout of diarrhea can quickly deplete your body of important electrolytes. Bananas can replenish your stores of potassium, one of the most important electrolytes, which helps regulate heart function as well as fluid balance. In addition, bananas contain pectin, a soluble fiber (called a hydrocolloid) that can help normalize movement through the digestive tract and ease constipation. Bananas also contain resistant starch, but this amount varies depending on their degree of ripeness. In their lesser ripe stages, bananas score as low as 30 on the glycemic index (below 50 would be considered low). In their riper stages, this number usually rises to a moderate level in the 60s. All of the above features help place banana in a more favorable digestive light than might otherwise be expected for a sugary fruit.
Protect Your Eyesight
Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily. Researchers studied 100,000 women and men and evaluated the effect of their consumption of fruits; vegetables, antioxidant vitamins A, C, and E and carotenoids on the development of early ARMD the illness associated with vision loss
Food intake information was collected periodically for up to 18 years for women and 12 years for men.While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease.
Three servings of fruit may sound like a lot to eat each day, but by simply tossing a banana into your morning smoothie or slicing it over your cereal, topping off a cup of yogurt or green salad with a half cup of berries, and snacking on an apple, plum, nectarine or pear, youve reached this goal.
Build Better Bones with Bananas
Enjoying bananas frequently as part of your healthy way of eating can help improve your bodys ability to absorb calcium via several mechanisms. |
| Banana |
Decrease the risk of colon cancer
Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly micro-organisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the bodys ability to absorb calcium. In addition, gastrointestinal transit time is lessened, decreasing the risk of colon cancer.
Fights digestive deases
Green bananas contain indigestible (to humans) short chain fatty acids (SCFAs) that are a favorite food of the cells that make up the lining of the intestines. When these cells are well-nourished and healthy, the bodys ability to absorb nutrients such as calcium can increase dramatically.
Research published in Digestive Diseases and Sciences underscores just how much bananas can improve nutrient absorption. In this study, 57 male babies (5-12 months) with persistent diarrhea of at least 14 days duration were given a weeks treatment with a rice-based diet containing either green banana, apple pectin or the rice diet alone. Treatment with both green banana and apple pectin resulted in a 50% reduction in stool weights, indicating that the babies were absorbing significantly more nutrients.
Also, to check how well their intestines were able to absorb nutrients, the babies were given a drink containing lactulose and mannitol. Lactulose is a compound that should be absorbed, while mannitol is one that should not be. When the intestines are too permeable, a condition clinicians call "leaky gut," too little lactulose and too much mannitol are absorbed. After just one week of being given the green banana-rice diet, the babies were absorbing much more lactulose and little mannitol, showing that their intestines were now functioning properly.
Protects against chronic disease
Some banana cultivars are also rich in pro-vitamin A carotenoids, which have been shown to protect against chronic disease, including certain cancers, cardiovascular disease, and diabetes. How to identify which bananas contain the most carotenoids? Check the color of their edible flesh. Bananas whose flesh is more golden contain the most carotenoids.
Promote Kidney Health through Regular and Moderated Intake
Research published in the International Journal of Cancer suggests that regular, moderated consumption of whole fruits and vegetables, especially bananas, can be protective against kidney disease. The conclusion drawn by the researchers: routine and moderated consumption of fruits and vegetables, especially bananas, cabbage and root vegetables, may reduce risk of kidney cancer by 40%. Why these foods? Cause, bananas and many root vegetables contain especially high amounts of antioxidant phenolic compounds. Cabbage is rich in sulfur compounds necessary for efficient and effective detoxification of potential carcinogens. This mixture of phytonutrients may have been particularly helpful in protecting kidney function.
The results of this large population based prospective study (13.4 years) of 61,000 women aged 40-76, show that women eating more than 75 servings of fruits and vegetables per month (which translates into 2.5 per day) cut their risk of kidney cancer 40%. Among the fruits, bananas were especially protective. Women eating bananas four to six times a week halved their risk of developing the disease compared to those who did not eat this fruit.
Salads, eaten at least once a day, were associated with a 40% decreased risk. Among vegetables, frequent consumption of root vegetables and white cabbage offered the most protection, providing a 50-65% decrease in risk.
Individual Cautions
Bananas and Latex Allergy
Bananas contain substances called chitinases that are associated with the latex-fruit allergy syndrome. If you have a latex allergy, you may very likely be allergic to banana. Processing the fruit with ethylene gas increases these enzymes; organic produce not treated with gas will have fewer allergy-causing compounds. In addition, cooking the food may deactivate the enzymes.
Did you find this content to be helpful? Want to talk and share tips with others who are figuring out health plans themselves? please leave your suggestion in comment box.
Arathidhoota Pappu Banana Stem Dal
Thursday, March 13, 2014
Last week,my parents came from India and i bugged them to bring me some fresh veggies, one among them is super fresh banana stem. I cooked this delicious dal with those fresh banana stem for our lunch. As am running my fourth week of blogging marathon with cooking with cookbooks as theme, i chosed this pappu from Cooking at home with Pedatha by Jigyasa Giri and Prathibha Jain. Actually i won this book through an event before two years and the authors send this book to my sister who is living in India,she received this book on behalf of me.Finally during their latest trip to India, my parents brought me this cooking at home with Pedatha cookbook and two more cookbooks i won through few more events from India, as my sister received them at her place.
Finally i cooked this healthy,comforting and delicious pappu from this book.This tasty dal goes for a simple preparation and tastes simply awesome when served along with rice and spicy potato fries. Usually i make a simple stir fry or a simple kootu with this healthy banana stem, if you want to give a change to your usual dishes with banana stem,do try this super comforting,fingerlicking pappu.Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#25.
Finally i cooked this healthy,comforting and delicious pappu from this book.This tasty dal goes for a simple preparation and tastes simply awesome when served along with rice and spicy potato fries. Usually i make a simple stir fry or a simple kootu with this healthy banana stem, if you want to give a change to your usual dishes with banana stem,do try this super comforting,fingerlicking pappu.Check out the Blogging Marathon page for the other Blogging Marathoners doing BM#25.
2cups Banana stem (chopped as small cubes)
1cup Toor dal
1/2tsp Turmeric powder
2tbsp Tamarind pulp
1tsp Jaggery
Oil
Salt
1tsp Mustard seeds+urad dal
1tsp Fenugreek seeds
3nos Dry red chillies
Few curry leaes
1/2tsp Asafoetida powder
Pressure cook the toor dal with enough water upto three whistles, if the dal is thick add more water,churn well and keep aside.
Heat enough oil in a kadai, add the mustard seeds,urad dal,fenugreek seeds, fry until they turns brown, add the dry red chillies,curry leaves and asafoetida powder,fry for few minutes.
Add the chopped banana stem and cook for few more minutes.
Now add the turmeric powder, tamarind pulp,jaggery,salt and cook until the vegetable is well cooked.
Finally the cooked dal,cook in simmer for few minutes.
Serve hot with rice and spicy side dishes.
Raw Banana Tangy Gravy Vazhakkai Puli Kootu
Friday, January 31, 2014
After potatoes, raw bananas are one of my favourite veggies, i never failed to get them from Indian groceries even sometimes its really very hard to get super fresh raw bananas. My last trip to Indian groceries was simply awesome, i brought back home super fresh veggies especially raw bananas and immediately cooked one of my favourite kootu with this veggies. When the weather is too chilled and if you feel like having something comforting, this rawa banana kootu will definitely satsify your tastebuds.
This tangy gravy goes awesome with rice and fried papads, i can survive for many days with this fingerlicking gravy. They tastes even more better after a day and this gravy goes for lentils,raw banana and spices.This gravy is usually made either with toor dal or channa dal but my choice is channadal here. This kootu goes grated coconut while tempering which gives a wonderful flavour to this dish. Since this gravy will turn thick, you can serve them very well as side dish to curd rice. Sending this gravy to my own event CWS-Channadal.
1/4cup Channadal
2nos Raw banana (cubed)
1no Tamarind (gooseberry size)
1tsp Sambhar powder
1/4tsp Turmeric powder
Salt
Water
1/2tsp Mustard seeds
1/2tsp Urad dal
1/2tsp Channadal
1/4tsp Asafoetida powder
1tbsp Grated coconut
Few curry leaves
Pressure cook the channadal with enough water and keep aside.
Cook the cubed raw banana pieces with sambhar powde,turmeric powder and salt with enough water.
Meanwhile extract the tamarind juice from the tamarind piece.
Add this tamarind extract,cooked and mashed channa dal to the cooked raw banana pieces,cook everything in simmer until the gravy turns thick.
Lets splutters the mustard seeds,urad dal,channadal,hing,add the grated coconut and curry leaves,fry until they turns brown.
Add this tempered spiced to the kootu and bring it to boil.
Serve hot with rice or as side dish with curd rice.
This tangy gravy goes awesome with rice and fried papads, i can survive for many days with this fingerlicking gravy. They tastes even more better after a day and this gravy goes for lentils,raw banana and spices.This gravy is usually made either with toor dal or channa dal but my choice is channadal here. This kootu goes grated coconut while tempering which gives a wonderful flavour to this dish. Since this gravy will turn thick, you can serve them very well as side dish to curd rice. Sending this gravy to my own event CWS-Channadal.
1/4cup Channadal
2nos Raw banana (cubed)
1no Tamarind (gooseberry size)
1tsp Sambhar powder
1/4tsp Turmeric powder
Salt
Water
1/2tsp Mustard seeds
1/2tsp Urad dal
1/2tsp Channadal
1/4tsp Asafoetida powder
1tbsp Grated coconut
Few curry leaves
Pressure cook the channadal with enough water and keep aside.
Cook the cubed raw banana pieces with sambhar powde,turmeric powder and salt with enough water.
Meanwhile extract the tamarind juice from the tamarind piece.
Add this tamarind extract,cooked and mashed channa dal to the cooked raw banana pieces,cook everything in simmer until the gravy turns thick.
Lets splutters the mustard seeds,urad dal,channadal,hing,add the grated coconut and curry leaves,fry until they turns brown.
Add this tempered spiced to the kootu and bring it to boil.
Serve hot with rice or as side dish with curd rice.
Vegan Banana Nut Muffins
Saturday, January 18, 2014
My passion towards baking just pulled me to start a baking group, thank God this group is going on successfully and many fellow bloggers who joined this group are just amazing. We share our tips and tricks and we are learning together to bake simple baked goodies, needless to say even we learned to bake anything as eggless or vegan now with the guidance of some bloggers joined our group. Thats seriously makes me happy, for our this months Home Bakers Challenge, Shama of Shamas Easy 2 Cook Recipes chosed both sweet and savoury bakes. Shamas choices are just fabulous and seriously i was breaking my head to decide, but finally i went to this vegan banana nut muffins since i had some over ripen bananas at home.
Trust me, this vegan muffin was just amazing, very fruity,super moist and incredibly delicious with nuts. We enjoyed these muffins for our breakfast and my kids loved these muffins for their snacks, needless to say these muffins are definitely a healthy breakfast or snacks since they are baked with whole wheat flour and oat brans.Thanks Shama for this incredible muffins,we loved it.Sending to Srivallis Cake Mela.
Recipe Source : Food
1+1/3cups Wholewheat flour
1+1/3cups Wholewheat flour
1/2cup Sugar
1tsp Baking powder
1tsp Baking soda
1/2tsp Salt
3/4cup Oat bran
1/2cup Walnuts (chopped)
2nos Bananas (ripen)
1tsp Vanilla extract
2/3cup Almond milk
Preheat the oven to 350F,line the muffin liners to the muffin mould and keep aside.
Mash the bananas well, add in the oil, vanilla,milk, give a stir.
Meanwhile sieve the flour with baking powder, baking soda and salt.
Add in the oats bran, sugar,chopped walnuts.
Now add gradually the dry ingredients to the banana mixture, blend until they get mixed, dont over mix this mixture.
Spoon this batter to the lined muffins moulds.
Bake for 20-25minutes.
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