Bananas

Bananas is a good source of potassium and fiber. There is a 400mg potassium in a single medium-size banana. It also contain three natural sugars - sucrose, fructose and glucose. These gives an instant sustained and substantial boost of energy.

It is recommended to eat at least one banana a day because

• High amounts of potassium (over 13% of the RDA) lowers blood pressure and lessens the possibility of atherosclerosis, heart attack and stroke. According to Dr. Willie T. Ong, "Bananas are good for the heart. Potassium is an essential mineral needed to regulate water balance, acidity level and blood pressure of the body. A lack of potassium may cause muscle weakness and irregular heartbeat. For patients taking a diuretic medicine, they should take 2 bananas a day to keep the potassium level up. Take note also that bananas have zero sodium (good for high blood pressure) and zero fat and cholesterol (good for those with high cholesterol)."
• Bananas contain high levels of fructooligosachharide (FOS) that promotes calcium absorption. FOS nourishes healthy bacteria in the colon and boosts the body ability to absorb nutrients.
• Aids with good nerve and muscle function and prevents muscle cramps after exercise.
• Acts as an anti-inflammatory agent with 34% of the RDA of vitamin B6. Wards off cardiovascular disease, type II diabetes and obesity. According to Dr. Willie T. Ong, "Diabetics may take bananas in moderation. Snacking on bananas between meals helps to keep the blood sugar level up. The glycemic index rating for a ripe, yellow banana is 51 which is fairly good. This means that the carbohydrates in a banana have a medium to slow effect in raising your blood sugar levels. However, as bananas ripen, the starch in the fruit turns to sugar and may cause your blood sugar to rise more. The lesson is: it's okay to eat a banana, but not the overripe one."
• The fiber in bananas keeps digestion regular and helps maintain low blood sugar and curbs overeating. According to Dr. Willie T. Ong, "Bananas are high in fiber and vitamins. A single banana contains 16% of the dietary fiber, 15% of the vitamin C, 11% of the potassium and 20% of the vitamin B6 recommended each day."

Benefits of Bananas

• Energetic for Athletes.  The high potassium content prevents cramps and gives ready energy with its easily digestible starch. Bananas are also a rich source of iron, thus it is helpful in patients with anemia. Just two bananas provide enough energy for a 90 minute workout.
• Beats Blood Pressure. Since banana is high in potassium yet low in salt, these make a perfect beat to blood pressure. According to the US Food and Drug Administration they allowed the banana industry to make official claims for the fruits ability to reduce the risk of blood pressure and stroke.
• Cures Hangovers.  One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
• Relief's in Heartburn.  Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
• Cures Morning SicknessSnacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
• Seasonal Affective Disorder
• Cures Ulcer. The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
• Increases Brain Power. 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
• Relief Constipation. The Journal of Nutritional Biochemisty (February, 2001) attests to the anti-ulcer properties of the banana. Bananas act like a natural antacid to the stomach. In this article, they identified the secret component in the banana, the flavonoid leucocyanidin. Studies show that bananas can protect against aspirin-induced gastritis and can significantly increase the mucous membrane lining of the stomach. Since it is high in fiber, eating banana can help restore normal bowel action.
• Calm the nerves. Bananas are high in B vitamins that help calm the nervous system.
  
  Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
• Overcoming Depression and Changing Mood. Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
• Lower Smoking and Tobacco Use
• Mosquito Bites. It reduces Swelling and Irritation Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
• Bananas help counter stress and insomnia. Bananas contain tryptophan, a type of protein that the body converts into serotonin. Serotonin is a hormone that is known to make you feel happy, relax and improve your mood.  
• Relieves Anemia. Bananas also is high in iron. Bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
• Temperature Control of Body Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
• Eliminates Strokes. Bananas may reduce strokes. Numerous studies have shown that low potassium levels can cause heart palpitations, which can then lead to a stroke.
• Bananas may prevent leukemia. A study published in the American Journal of Epidemiology by Kwan et al. (Dec 2004, pp. 1098-107) shows an association between regular consumption of bananas and oranges in children from ages 0-2 and a reduction in childhood leukemia.
• Bananas may prevent childhood asthma. A European study of 2,640 primary school children in South London concludes that eating bananas at least once a day reduces episodes of wheezing and asthma attacks in children (European Respiratory Journal, Feb. 14, 2007). Eating apples and other fruits were not as beneficial.

Source: 

• "Why You Must Eat One Banana a Day." - https://www.facebook.com/stepintomygreenworld
• "Health Benefits of Eating a Banana" by Dr. Willie T. Ong (Internist-Cardiologist)
• https://www.facebook.com/claumel.dioanie