Articles on banana

The Many Health Benefits of Eating Bananas

Dr. Nilesh Makwana, Physiotherapist
We say "AN APPLE A DAY KEEPS THE DOCTOR AWAY", but there are other fruits available which have good effect on human body. One of them is BANANA.Health benefits of banana fruit:Banana is one of the high calorie, tropical fruits. 100 grams of fruit carry 90 calories. Besides, it contains good amount of health benefiting anti-oxidants, minerals, and vitamins.Banana fruit is composed of soft, easily digestible flesh made up of simple sugars like fructose and sucrose that upon consumption instantly replenishes energy and revitalizes the body. Thus, for these qualities, bananas are being used by athletes to get instant energy and as supplement food in the treatment plan for underweight children.The fruit holds a good amount of soluble dietary fiber (7% of DRA per 100 g) that helps normal bowel movements; thereby reducing constipation problems.It contains health promoting flavonoid poly-phenolic antioxidants such as lutein, zea-xanthin, ß and a-carotenes, albeit, in small amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.Banana is good source of vitamin-B6 (pyridoxine); provides about 28% of daily-recommended allowance. Pyridoxine is an important B-complex vitamin that has beneficial role for the treatment of neuritis, and anemia. Further, it helps decrease homocystine (one of the triggering factor in coronary artery disease (CHD) and stroke episodes) levels within the human body.The fruit is also a moderate source of vitamin-C (about 8.7 mg per 100g). Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.Fresh bananas provide adequate levels of minerals like copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well. Manganese is utilized as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.Fresh banana is a very rich source of potassium. 100 g fruit provides 358 mg potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering bad effects of sodium.

Banana Calories – High Calories in Banana?

Ms. Swati Kapoor, Dietitian/Nutritionist
How many calories are there in Banana? Is banana high in calories? Here is a great information about bananas and calories.Because banana tastes sweet, people commonly believe that a banana is high in calories. In fact, many people avoid eating bananas like the plague, if they’re trying to lose weight. So, does banana really make you gain weight?Read about healthy weight gain. Is the banana really high in calories? Let’s find out here.Does eating banana promote weight gain?Let’s first analyze the nutrition in a banana. A medium banana contains about 100 calories. Before you think that’s a lot of calories, know that the average daily calorie intake ranges between 2000-2500. See this to know how many daily calories you need. Moving on from calories, one medium banana contains about 22-25 gm of carbohydrates, almost 0 gms of fat and 2 gm protein and 3 gm of fiber. Besides this, it also delivers 15% of your daily Vitamin C, a dose of Vitamin A, Vitamin B and Potassium, Calcium and Magnesium. Potassium actually promotes muscle growth and thus increases calorie burn. So, not only does a banana provide you with healthy nutrition, it is almost fat-free, sodium free and cholesterol free! And you’re not sure if you should eat it! Read about myth-fat free is healthy.So, is banana high in calories? No, a banana is not high in calories.So, what kind of health benefits does a banana have? First, it contains Vitamin C, so it builds immunity. The Vitamin B helps your body metabolize food better and in turn, increases your calorie burn. As we mentioned it's fat-free and cholesterol free. It also contains soluble fiber, that helps to reduce your cholesterol build up and clean out your arteries. Studies have shown that dietary calcium helps to reduce belly fat.Get more information what kind of milk you should be drinking.The complex carbohydrates are a great source of energy. Have one before your workout for energy, or start your day with one. Does banana make you gain weight? No, bananas don’t make you gain weight. If anything, they are good for your health!

Banana Milkshake – Fattening?

Ms. Swati Kapoor, Dietitian/Nutritionist
Banana milkshake is one of those preparations that everyone loves, regardless of age or taste preferences. However, due to the general perception of “it’s sweet…must be unhealthy”, its fan following is relatively low.What all goes into a banana milkshake?Banana milkshake is basically banana blended in milk – two simple ingredients, neither of which is unhealthy on its own. Banana has negligible fat content, whereas milk being a dairy product helps in reducing the storage of belly fat and neither add unnecessary sugar to blood stream.In fact, banana milkshake – combined with whey protein – makes for an excellent post workout snack because it provides a balanced amount of carbohydrates and proteins that help strengthen muscles. Besides these benefits, combination of banana and milk provides protein, fibre, calcium, vitamins, and minerals, which certainly don’t make you fat. Proteins help in muscle growth; vitamins and minerals increase metabolic rate and help body in functioning more efficiently and fibre keeps you full for longer and helps clean out plaque from arteries. The fat from milk improves nutrient absorption.If you’re worried about calories in bananas and milk, then 1 banana is about 100 calories and 1 glass of low fat milk is about 60-80 calories. So, a plain banana milkshake would be about 160-180 calories. The total calorie from this preparation is lower than a bag of chips (about 600 calories).Additives like sugar, ice cream, unhealthy sweet syrups and all the extra flavourings are loaded with calories, and responsible for “unhealthy” and “fattening” tags on banana milkshake. Simple banana milkshake is loaded with benefits and doesn’t add any unnecessary fat to your body.Health benefits of bananaBananas are a healthy source of carbohydrates and help our body produce energy.They are a good source of potassium and magnesium and help in maintaining normal blood pressure while promoting bone health along with optimal electrolyte balance.They are rich in the soluble fibre, pectin – which aids healthy digestion and relieves constipation.Health benefits of milkMilk has rich calcium content, which helps in maintaining bone density.Phosphorus in milk helps generate energy in the body’s cells and strengthen bones.It contains potassium, which is essential for muscle activity and contractions.Vitamin A in milk regulates cell growth, integrity of the immune system and maintains normal vision and healthy skin.Here are some simple and healthy banana milkshake/smoothie recipes:Quick Banana MilkshakePreparation Time: 5 minutesServing: 1Ingredients:1 banana1 cup skim milk/1 cup plain yogurt3 ice cubes1 tsp ground cinnamon powder/green cardamomMethod:Put banana, milk/yogurt, ice and cinnamon in a blender; puree until smooth.Nutritional value (1 glass – 250 ml):Calories: 170 calsCarbohydrate: 33 gProtein: 9 gFat: 0.7 gPhosphorus: 170 mgCalcium: 200 mgHealthy Nut Banana SmoothiePreparation Time: 5 minutesServing: 1Ingredients:1 banana1 cup skim milk8-10 soaked almonds3 ice cubes1 tsp ground cinnamon powder/green cardamomMethod:Put banana, milk, soaked almonds, ice and cinnamon in a blender; puree until smooth.Nutritional value (1 glass – 250 ml):Calories: 230 calsCarbohydrate: 35 gProtein: 12 gFat: 6.7 gPhosphorus: 220 mgCalcium: 220 mgTry these recipes next time you’re craving a yummy banana milkshake.

Banana - a Killer or a Filler?

Ms. Ankita Gupta Sehgal, Dietitian/Nutritionist
Read: Top Nutrition Benefits of having Bananas in your DietOh, I can have a banana? Isn't it too many calories? Won't I put on weight...are few of the several questions being asked by not just one, two or three but almost everybody who would have been asked to eat a banana.Banana is considered as a Killer fruit, a fruit that is believed to result in weight gain. But that's not true. It mainly consists of three sugars - glucose, fructose, sucrose and fiber, making it an ideal Filler to keep your hunger pangs at bay.  A medium banana contains approximately 100 calories, quite comparable to a big size apple. Also, it contains nearly 4.5 gms of carbohydrate known as Resistant Starch which is enough to take care of your cravings. Compare it to an apple, it contains 4 times the protein, thrice the potassium, twice the Vit c , iron , phosphorous.Depressed? Tired of turning sides while struggling to sleep? Then turn to a banana. It is rich in tryptophan which gets converted to serotonin in the body making you feel relaxed, improving your mood & induces sound sleep.Bananas are one of nature’s great snack foods, but did you know that they’re also packed with health benefits? Most of us know they’re a great source of potassium but I’m going to share some of the more surprising banana health benefits - my favourite is hangover cure!Don't Miss: Head on to read the top 10 health benefits of including Banana in your daily diet.

26 Benefits of Banana That Would Blow Your Mind

Dr. Geetanjali, Dietitian/Nutritionist
Bananas, the neat fruit packed in a bright yellow or green jacket, can offer you more than just a natural fruit sugar rush for increased energy.Rich in potassium.High in ‪fiber‬.Natural ulcer remedy.Natural ‪‎fat‬ and cholesterol free. Adds a good amount of ‪vitamin‬ C.Having a banana at breakfast every day adds many nutrients to your body.Relieve from constipation.Helps in curing Piles.Bananas are good for your ‪heart‬. They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating.Banana before work outs is a pack of energy punch and sustain your blood sugar.Banana after workouts adds potassium lost from the body in sweating to boost muscle health.BANANA IMPROVES YOUR MOOD- Bananas make you happy.Eating bananas will help prevent ‪kidney‬ cancer, protects the eyes against macular degeneration and builds ‪strongbones‬ by increasing calcium absorption.If you are looking for a food that can help you lose FAT, bananas being rich in SOLUBLE FIBRE are a perfect choice.Improves Nerve Function and Enhances Brain Power.Helps Recovering from Hangover.Banana contains a generous amount of Vitamin C that helps maintaining the natural and youthful glow of the skin.Nutrients in banana help in fighting wrinkles and keeps the skin youthful.Help in softening the hair and protects the hair’s natural elasticity, preventing split ends and breakage.Bananas help create ‪healthy‬ cells.Bananas fight anemia protects teeth from weakening.Increase and enhance ‪brain‬ power.Banana helps to quit smoking as banana contains potassium, magnesium, B6, and B12, all these helps to recover and reduce the level of nicotine.Hydrates and moisturizes dehydrated ‪‎skin‬.Fights acne causing germs.You can eat a banana to stop bingeing between ‪‎meals‬, as it acts as a full meal in itself.The local names of bananas in India are kela (Hindi), Arati Pandu (Telugu), Vazhai Pazham (Tamil), BaleHannu (Kannada), Ethapazham (Malayalam), Kella / Kela (Punjabi), Kele / Kel (Marathi), Keda (Gujarati), Kollaa (Bengali)

Why South Indians Swear by Curd Rice

Ms. Nisha Singh, Dietitian/Nutritionist
The fire-extinguisherFreshly made curd is loaded with good bacteria that help your body absorb more nutrients and aid digestion. Curd helps you digest spicy food without the burning sensation. No wonder you were given curd rice to eat whenever you had a stomach upset as a kid! The edible cosmeticCurd makes for the most delicious midnight snack or a diet breakfast. Treat it like an alternative to junk food and have it with fruits or cornflakes. Curd’s low calorie count keeps your metabolism healthy and keeps you feeling full for long. It also has anti-aging and slimming properties. Now isn’t that a double bonus?The Versatile HeroFresh curd is bland in taste making it the most versatile base for sweet or savoury dishes. So whether you are making paneer or cucumber raita, make sure you add a dollop of curd.Beat the heat this summer with sweet lassi or salty chaas!The Bone BuilderCurd has one of the largest quantities of calcium and vitamin D amongst vegetarian foods. So if you want to keep your bones strong even after you’re on the other side of thirty,having curd daily is a must.  The Coolest Side DishEver wondered why we Indians consume curd with fried or greasy food like aloo parathas, jalebis and murrukus? The reason behind this is that curd helps the body to clear the greasy food down your throat and reduces the effect of cholesterol-increasing foods on your body.Having curd however is not always beneficial for all*. If you have Asthma, or respiratory problems,you must avoid having chilled curd. If you have acidity issues then make sure the curd is fresh and not sour.Now does it surprise you to know why a typical South Indian meal is incomplete without ‘curd rice’? Keep in mind these hidden benefits and begin your journey towards fitness with that spoonful of creamy goodness!*Consult your dietician to know how much curd you can include in your diet based on your health.