Bananas: Health Benefits, Facts, Research (2 of 2)
(Continued from (1 of 2)
Nutritional profile of bananas
One medium banana (about 126 grams) is considered to be one serving. One serving of banana contains 110 calories, 30 grams ofcarbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol and sodium.2
Bananas provide a variety of vitamins and minerals:
- Vitamin B6 - .5 mg
- Manganese - .3 mg
- Vitamin C - 9 mg
- Potassium - 450 mg
- Dietary Fiber - 3g
- Protein - 1 g
- Magnesium - 34 mg
- Folate - 25.0 mcg
- Riboflavin - .1 mg
- Niacin - .8 mg
- Vitamin A - 81 IU
- Iron - .3 mg
The recommended intake of potassium for adults is 4700 milligrams per day.
Incorporating more bananas into your diet
Fresh bananas are available year-round. Unlike other fruits, the ripening process of bananas does not slow down after they are picked. Bananas should be stored at room temperature. The warmer the temperature, the faster bananas will ripen. However, to slow ripening, bananas should be refrigerated. The outer peel of the banana will darken but the banana itself will stay intact longer.
To encourage faster ripening, place the banana in a brown paper bag at room temperature.1
In 2008, a popular diet fad known as the Morning Banana Diet recommended eating a banana in the morning along with water, eating a normal lunch and having dinner before 8pm.
Add a sliced banana to your morning cereal or oatmeal for a more nutritious breakfast
Like apple sauce, ripe mashed bananas can be used in baked goods to replace oil or butter. Mashed bananas lend a moist, naturally sweet flavor to muffins, cookies and cakes.
Peel and freeze bananas for a great addition to any smoothie.
Add sliced banana to your morning cereal or oatmeal, or take a banana with you on your way to work or school for a healthy, portable snack.
Risks and precautions
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.
Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
Dr. Peter S. Gelfand, who practices Internal Medicine in Long Beach NY, says:
"Certain medications used for heart disease and hypertension have the potential to increase potassium levels. Examples include certain Beta blockers such as Labetalol, medications that work by blocking the actions of the hormone Aldosterone such as Lisinopril and Losartan ; And certain Diuretics like Spironolactone and Eplerenone. This is a partial list only, and you should consult with your doctor if potassium levels become a concern."
Recent developments on bananas from MNT news
A study by researchers at the University of Brazil and published in the Journal of the Academy of Nutrition and Dietetics reveals that a new gluten-free pasta, derived from the flour of green bananas is a healthier, delicious substitute compared to other pastas for celiac disease patients.
To the surprisingly inventive uses for banana peels - which include polishing silverware, leather shoes, and the leaves of house plants - scientists have added purification of drinking water contaminated with potentially toxic metals. Their report, which concludes that minced banana peel performs better than an array of other purification materials, appears in ACS's journal Industrial & Engineering Chemistry Research.
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