7 Wonderful Benefits of Banana: How to Include the Fruit in Your Daily Diet
An instant energy booster, banana
is one fruit that is commonly available across the globe. In India, it
is given much importance where various regional cuisines use it in
making sinful desserts - kheer, malpua, halwa, payasam, sheera, and paniyaram, to name a few. The raw fruit too is not left behind. Cut into smaller chunks or thinly sliced using a mandolin, it gets used up in making wafers, subzis, kebabs, pakoras, and the famous curries of Kerala such as Avial and Kalan. If you travel towards the East and the Northeast, you will come across it in the local breakfast cereal, known as jolpan in Assam, which usually contains puffed or sticky rice mixed with curd and jaggery, and topped with banana pieces.
It is a common feature in breakfast menus,
and it is definitely with good reason. It provides you instant energy
to kickstart your day, and is said to be very good for the stomach. Most
natural home remedies in India circling around an upset stomach, call
for using bananas as a remedy along with a few other ingredients. A
single piece of banana is said to contain only 90 calories, which also
makes it a great (and healthy) snack to munch on rather than sugar
loaded goodies or deep-fried treats. Carry one in your tiffin bag, and you will be thanking your stars whenever a sudden hunger pang grips you.(Eat the Peels: How Banana Peels Could Help You Lose Some Weight)
Benefits of Banana
A
look into the nutritional breakdown of bananas and it reveals the
following: per 100 grams, it contains 0.3 gm total fat, zero
cholesterol, 1 mg salt, about 360 mg potassium, 2.6 gm dietary fiber, 12
gm sugar and 1.1 gm protein. If you still need reasons as to why you
must include bananas in your diet, here are some -
1. High Fiber Content
Banana is loaded with fiber,
both soluble and insoluble. The soluble fiber has the tendency to slow
down digestion and keep you feeling full for a longer time. Which is why
bananas are often included in a breakfast meal so that you can start
about your day without having to worry about the next meal.
2. Heart Health
High
fiber foods are said to be good for the heart. According to a study
done by University of Leeds in UK, increasing consumption of fiber-rich foods such as bananas can lower risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).
3. Ease in Digestion
According
to Ayurveda, banana has a sweet and sour taste. The sweet taste is said
to bring about a sense of heaviness but the sour taste is known to
stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.
4. Powerhouse of Nutrients
Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium,
manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These
all contribute to the proper functioning of the body and keeping you
healthy.
5. High Source of Potassium
The high content of potassium
in bananas makes it a super fruit. This mineral is known for its
numerous health benefiting properties - it helps in regulating heartbeat, blood pressure, and keeps the brain alert.
6. Blood Pressure
It is a known fact that salt is the evil when it comes to high blood pressure.
Bananas have low salt content and high potassium content, and these
properties contribute to making it ideal for those undergoing this
condition.
7. Helps Fight Anaemia
Due to the high iron
content in bananas, they are good for those suffering from anaemia.
Anaemia is a condition where there is a decrease in the number of red
blood cells or haemoglobin in the blood. This leads to fatigue,
shortness of breath, and paleness.
Cooking with Bananas
There are a number exciting ways in which you can add bananas into your diet. Some points to remember while buying them are -
*
If you are buying by the dozen, make sure you pick slightly firm
bananas so that they last you at least 4-5 days without spoiling.
*Bananas
tend to ripe really quickly, which is why after a while the peels turn
back while the flesh become gooey. A smart thing to do would be to buy
in smaller quantities and enjoy them fresh.
*Look for fruits without any blemishes or squishy spots.
A
wholesome jowar cake made with banana, and slathered with decadent
salted caramel sauce for a sinful treat. You could also use chocolate
sauce and throw in some nuts if you like.
An instant energy booster, banana
is one fruit that is commonly available across the globe. In India, it
is given much importance where various regional cuisines use it in
making sinful desserts - kheer, malpua, halwa, payasam, sheera, and paniyaram, to name a few. The raw fruit too is not left behind. Cut into smaller chunks or thinly sliced using a mandolin, it gets used up in making wafers, subzis, kebabs, pakoras, and the famous curries of Kerala such as Avial and Kalan. If you travel towards the East and the Northeast, you will come across it in the local breakfast cereal, known as jolpan in Assam, which usually contains puffed or sticky rice mixed with curd and jaggery, and topped with banana pieces.
Benefits of Banana
5. High Source of Potassium
The high content of potassium
in bananas makes it a super fruit. This mineral is known for its
numerous health benefiting properties - it helps in regulating heartbeat, blood pressure, and keeps the brain alert.
Cooking with Bananas
There are a number exciting ways in which you can add bananas into your diet. Some points to remember while buying them are -
2. Jowar Banana Cake with Salted Caramel Sauce
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