First of all, doesn’t Mother Nature provide bananas with a super wrapping? They are the sportiest fruits which can be thrown in lunch boxes, backpacks, and kayaks and taken along for summer outings. They hold up better than grapes and raspberries and the peach that will bruise every time!
Let’s tackle the medical part first: For the reader who has high blood pressure or heart disease, you may be on a thiazide such as hydrochlorothiazide or a loop diuretic such as furosemide. As you probably know, these drugs can cause your potassium levels to drop. Your doctor may have you on a potassium supplement and he or she may periodically check your potassium level. Regardless, your doctor may have recommended that you eat a daily banana! That’s because one medium banana packs about 422 milligrams of potassium. That’s about 11 percent of the 4,700 milligrams adults should try and get daily!
Have you ever noticed that bananas make you feel full and reduce your cravings for sweets? They are naturally sweet and their calorie count is way lower than chocolate and other desserts. Try this – a banana as a mid-morning or mid-afternoon snack – it may prevent you from ripping open that candy bar, scooping into an ice cream container, or eating too many cookies. Unlike most sweets, bananas are rich in dietary fiber, which slows sugar absorption and improves digestion!
It may be speculative, but some suggest that bananas reduce the risk of developing cancer, osteoporosis, poor eyesight and diabetes. They may even improve brain function! Another pearl about bananas is that they can help protect against muscle cramps during workouts and nighttime leg cramps. This natural fruit with its golden wrapping can do all of that!
I’ll leave you with the absolute nutrition facts for bananas. I’ve used the USDA’s information for a medium banana. Their site has other values as well.
Nutrition Facts for Bananas
Amount Per 1 medium (7" to 7-7/8" long) (118 g) - Calories 105
% Daily Value*
Total Fat 0.4 g - 0%; Saturated fat 0.1 g - 0%; Polyunsaturated fat 0.1 g;
Monounsaturated fat 0 g; Cholesterol 0 mg - 0%; Sodium 1 mg 0%;
Potassium 422 mg 12%; Total Carbohydrate 27 g 9%; Dietary fiber 3.1 g 12%;
Sugar 14 g; Protein 1.3 g 2%; Vitamin A 1%; Vitamin C 17%; Calcium 0%;
Iron 1%; Vitamin D 0%; Vitamin B-6 20%; Vitamin B-12 0%; Magnesium 8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Here is the USDA’s link: http://ndb.nal.usda.gov/ndb/foods/show/2237
Below, please find two awesome recipes for your next bunch of bananas!
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