Going Bananas
Benefits of bananas
- High in nutrients and vitamins
Examples:
- Vitamin B6 (red blood cells production and efficiently use macronutrients for bodily functions)
- Vitamin C (protection to cell damage)
- Manganese (protection against free radicals)
- Potassium (promote heart health, maintain blood pressure and prevent muscle cramps)
- Fibre for better gut health
- 2 servings of bananas can make up to 30% of daily fibre needs
- Helps with issues such as constipation, indigestion and maintain a good bowel movement.
- Green bananas help with weight management
Unripe bananas contain resistant starch (Lower GI) that helps you stay fuller for longer.
- The energy booster
Ripen bananas are high in simple carbohydrates that are easily digested for energy boost, especially before and after excercise.
Note : Most healthy adults can enjoy up to 3 bananas a day. Those with diabetes (green bananas recommended) or high potassium levels should cut back on ripe yellow bananas.
Banana-licious ideas
- The Banana Shake
Blend one banana to low fat milk for nutritious and protein boosting shake.
- Oatmeal
Sliced bananas with whole grain cereals or oatmeal.
- Sandwich
Replace sweet jam with banana slices when making sandwiches.
- Salad it!
Bananas are must haves in fruit salads.
- Peanut dip
High protein muscle buidling snack-dip banana chunks in low fat peanut butter.
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)
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