Banana and its benefits for the human body along with some recipes

Banana is one of the most consumed fruit in the world and is also a nutritional powerhouse packed with energy-giving carbohydrates and heart-healthy potassium. Botanically a berry people generally find it in tropical areas.

Benefits of banana

Lower Blood Pressure –

Research conducted at the Hypertension Institute, USA states that potassium plays a key role in managing healthy blood pressure levels. Being  rich source of potassium, they help to reduce blood pressure. Potassium helps in relieving the tension in arteries and veins, so that blood can flow smoothly throughout the body and oxygenate various organs to increase their function. This helps eliminate atherosclerosis, the subsequent strokes and heart attacks that are so commonly associated with it. The fiber in bananas also scrapes excess cholesterol from the arteries and blood vessels and further reduces stress on the cardiovascular system.

Treats Asthma –

Also, according to a research conducted in 2007 at the National Heart and Lung Institute, Imperial College London, London, UK, bananas can protect children against a cough and many associated symptoms of asthma.

Treats Constipation –

So, bananas contain significant amounts of dietary fiber and therefore help in smooth bowel movements. The roughage soothes the excretion process and relieves a person from constipation. Studies suggest that bananas also help in treating other intestinal disorders.

Cures Diabetes –

A study conducted at the Department of Medicine and Radiology, State University of New York, has revealed that pectin in bananas, is said to be a nutrient that aids in improving glucose tolerance in diabetics. A banana provides about 3 grams of dietary fiber, which is beneficial for both type-1 and type-2 diabetics. Type-1 diabetics show lowered blood glucose levels and type-2 shows improved blood glucose levels.

Preserves Memory and Boosts Mood –

Also, according to a study conducted in 2015, the amino acid tryptophan and antioxidants like dopamine, in bananas, play a vital role in boosting mood and preserving memory. Additionally, magnesium helps in relaxing muscles and vitamin B6 helps you sleep well.

Treats Anemia –

Research led by Dr. Olga P. García, Autonomous University of Queretaro, Mexico, states that bananas contain high iron content and therefore, they aid in treating anemia since iron is an essential part of red blood cells. Bananas also have a significant content of copper, which is an important element in the creation of red blood cells. Thus, by increasing your red blood cell count, they not only prevent anemia, but can also increase circulation to all parts of the body, thereby oxygenating them and optimizing their functionality.

Weight Loss –

Also, bananas are useful for weight loss as one banana has approximately only 90 calories. They contain a lot of fiber as well and are easy to digest. Furthermore, they do not contain any fats. Therefore, an overweight person does not have to eat too much if their diet contains bananas because they are very filling. The roughage will also not make the person feel hungry by inhibiting the release of the hunger hormone, ghrelin. This will reduce overeating and also help in weight loss. Research conducted in 2012 also suggests that consuming bananas can aid in boosting metabolism, thereby helping in weight loss.

Strengthens Bones –

The presence of fructooligosaccharide, a prebiotic, is a beneficial bacteria in our digestive tract that boosts the intake of minerals and nutrients by the body. Bananas are also linked to increase the absorption of calcium. Moreover, calcium is the most important element in the production and regrowth of bone matter in the body. It reduces our chances of getting affected by osteoporosis and natural weakness.

Anti-inflammatory Properties –

A collective research at the Department of Pharmacy, Aston University, Birmingham, UK and School of Health and Sports Science, The University of North London, UK, suggests that the compounds inside bananas are anti-inflammatory in nature, meaning that they can reduce swelling, inflammation, and irritation from conditions like arthritis and gout.

Improves Vision –

Bananas, like many other fruits, are packed with antioxidants and carotenoids, as well as a healthy mix of minerals that can seriously boost the health of your eyes. Macular degeneration, cataracts, night blindness, and glaucoma have all been shown to decrease with normal intake of bananas and other similar fruits.

Promotes Weight Gain –

Also, bananas can be useful for weight gain. When consumed with milk, bananas help increase a person’s weight rapidly. Milk provides the necessary proteins and bananas provide the sugars. Furthermore, since bananas are easily digested, an underweight person can gulp down 5-6 bananas in a day apart from the regular meals without facing indigestion. This leads to an additional intake of 500-600 calories, which is quite necessary for weight gain. Since bananas have the ability to provide instant energy, sportsmen eat bananas during the breaks in between games for an extra surge of energy.

Treats Piles (Hemorrhoids) –

Bananas have been used as a natural remedy for piles as the high fiber content makes it easy to pass stools. The laxative effect prevents any kind of strain, thus providing relief and curing hemorrhoids (swollen veins around the anus region).

Treats Ulcers –

Traditionally, bananas have been used as an antacid food to soothe upset of stomach as they can also suppress acid secretion. A research published in the British Journal of Pharmacology claims that bananas have anti-ulcerogenic properties. The protease inhibitors in bananas eliminate the harmful bacteria that were linked for the development of stomach ulcers.

Prevents Kidney Disorders –

A 2005 study suggests that potassium and various antioxidants in bananas help ease the strain on kidneys and encourage urination. This helps in preventing toxins from accumulating in the body.

Relieves Menstrual Problems –

Traditional medicinal applications of banana included its use as a menstruation aid. Cooked banana flowers help in providing relief from painful and excessive bleeding during the menstrual cycle and can relieve other menstrual distress too.

Adding banana to your diet

• Add a banana to your bowl of cereal, oats or muesli to increase the nutrients.
• Add frozen bananas to your smoothie for a delicious flavor.
• Also, add ripe mashed bananas in baked goods. It is a good replacement for oil and butter in cooking.
• Add banana in cakes and cookies. It gives them a yummy taste.
• Coat the banana with grated coconut and bake it. Enjoy it as a snack or you can freeze it and have it for dessert.
• Peel off and have it directly

Other uses

Different parts of banana are used for cooking in different countries. The fruit is eaten raw or cooked. Some also eat the peel or the skin of the banana, which is also nutritious. The banana  heart (flower) is also used in various curries and soups. The banana leaves are used as wrapping materials for baking and boiling various dishes. They are also used as biodegradable plants or containers. The trunk of the plant is also used in a Burmese dish called mohinga, which is a rice noodle with fish soup.

Word of caution

Avoid consuming raw bananas after 8 pm.

Recipe for Sugar-free banana cake

PREP: 10 MINS, COOK: 30 MINS, CUTS INTO 6 – 8 SLICES

Ingredients

125g self-raising wholemeal flour

½ tsp baking powder

2 tsp ground cinnamon

75g sultana

50g butter, melted

2 tsp vanilla essence

1 egg

1 tbsp milk

3 ripe bananas, mashed

drizzle agave syrup, to serve (optional)

Method

 Preheat the oven to 180C/ 160C fan/ gas mark 4. Grease and line a 450g loaf/1lb tin with baking parchment.

Weigh the flour, baking powder, cinnamon and sultanas into a bowl and mix with a wooden spoon. Then weigh the butter, vanilla essence, egg, milk and mashed bananas and put into another bowl or jug and mix with a small balloon whisk or fork. Pour the ‘wet’ banana mixture into the ‘dry’ flour mixture and combine thoroughly with a wooden spoon. Weighing needs to be very accurate while baking.  So help older children to measure carefully. Younger children can also get involved by spooning or pouring into the scales with adult supervision. Younger children can also beat the egg with a fork and mash the banana with a potato masher.

 Pour the cake mixture into the prepared tin and bake for 30 – 40 mins or until a skewer inserted in the middle comes out clean. Remove from the oven, allow it to cool in the tin for 10 mins,  then turn out.

Drizzle with agave syrup if using.

Recipe for Overnight Oats with Banana, Maple Syrup, and Tahini

4 servings

This recipe makes roughly ½ cup tahini sauce, which keeps for about 4 days in the fridge. Keep a couple of ripe bananas handy and eat this all week.

INGREDIENTS

¼ cup tahini

2 tablespoons (or more) pure maple syrup

2 tablespoons nut milk

½ teaspoon ground cinnamon

Pinch of kosher salt

Overnight Oats

1 cup plain whole-milk Greek yogurt

2 medium bananas, thinly sliced

2 teaspoons toasted sesame seeds

PREPARATION

Stir tahini, maple syrup, nut milk, cinnamon, and salt in a small bowl or small measuring cup until smooth. Divide oats and yogurt into the bowls, spooning yogurt into centers. Add bananas to thebowls and drizzle tahini mixture over. Top with sesame seeds. Drizzle with more maple syrup, if desired.

Do Ahead: Tahini mixture can be made 4 days ahead; cover and chill. Rewarm gently before serving.

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