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Bananas: Add it to Your Daily Diet

Health Xchange – 16 hours ago

Bananas: Add It to Your Daily Diet

Bananas are not only rich in
vitamins and fibre, but are also
fat-free and cholesterol-free.

Ever wondered what goodness is in a

banana? Other than being rich in
vitamin B6, bananas are a good
source of vitamin C, dietary fibre
and manganese. Bananas are also
fat-free, cholesterol-free and
virtually sodium-free. So what do
these mean for your health?

Ms Peggy Tan, Dietitian, Tiong

Bahru Community Health Centre
explains why bananas are good for
you and when you should eat them.
Health benefits of bananas
1. Bananas are one of the best fruit sources of vitamin B6

Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your
daily vitamin B6 needs.

Vitamin B6 helps your body:

• produce red blood cells,
• metabolise carbohydrates and fats, turning them into energy,
• metabolise amino acids,
• remove unwanted chemicals from your liver and kidneys, and
• maintain a healthy nervous system.

Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.
2. Bananas are respectable sources of vitamin C

You may not associate bananas with vitamin C but a medium-sized banana will provide about 10 per cent of your daily
vitamin C needs.

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Vitamin C helps:
• protect your body against cell and tissue damage,
• your body absorb iron better,
• your body produce collagen - the protein which holds your skin, bones and body together, and
• support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress
and pain.

Related article: Vitamin C - All You Need to Know

3. Manganese in bananas is good for your skin

One medium-sized banana provides approximately 13 per cent of your daily manganese needs. Manganese helps your
body make collagen and protects your skin and other cells against free radical damage.
4. Potassium in bananas is good for your heart health and blood pressure

A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium
needs.

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low
sodium and high potassium combination helps to control high blood pressure.
5. Bananas can aid digestion and help beat gastrointestinal issues

A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends
a daily dietary fibre intake of 20g for women and 26g for men.

Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar
level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier
for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.

Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is
able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

That said, bananas can help you beat gastrointestinal issues such as:
• constipation,
• stomach ulcers, and
• heartburn

Related article: Why Fibre is Important in Your Diet

6. Bananas give you energy – minus the fats and cholesterol

Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of
energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and
after sports.
When is the best time to eat banans?

The best time to eat bananas depends on your nutritional needs and preference.

Generally, the taste and nutritional value of bananas change as they ripen. Newly-ripened bananas tend to be less sweet
than well ripened bananas because the starch hasn't fully broken down into simple sugars.

The upside to eating newly-ripened bananas is that you stay full for longer and enjoy the benefits of the resistant starch
therein.

On the other hand, a well-ripened banana with some dark patches on the skin is easier to digest and may give you the
energy boost you require before playing sports.
Can everyone eat bananas?

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Some medical conditions can result in people having a high level of potassium in the blood. In that case, it will be wise to
refrain from taking bananas.

And contrary to popular belief, a person with diabetes can eat bananas as long as the carbohydrate contents are accounted
for.

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Article written by by Fadhlina Jasni for HealthXchange.

Articles on HealthXchange.com.sg are meant for informational purposes only and cannot replace professional surgical,
medical or health advice, examination, diagnosis, or treatment.

https://sg.news.yahoo.com/bananas-add-daily-diet-101532798.html 24/09/2015