Go BANANAS

This is a promise. After you finish reading this piece, you will never again look down on the humble banana.


Ladies and Gentlemen, I present to you one of nature’s most wonderful and inexpensive little gift to us. It comes all packed, doesn’t need any washing or cutting and is ready to eat. It is full of nutrition and is the perfect snack. I have grown up on it, thanks to the frequent care talks from my parents. “It is nature’s own convenience food,” they used to tell us and claim that, “It stores solar energy.” Finally, they would conclude by saying, “Eat it.” So every single breakfast was topped off with a banana, a wonderful fruit with great health benefits which our parents, the monkeys and I seemed to know about. That was then.


- Two small bananas contain the same amount of fibre as a slice of whole wheat bread?
- Bananas can also help in alleviating blood pressure?
- Bananas indirectly help in lowering blood cholesterol.
- Bananas also contain vitamin C, are a good source of vitamin A and B6 too.


Here’s how, Bananas are a powerhouse of potassium. Research has shown that potassium plays a role in controlling blood pressure. This mineral is also beneficial in eliminating poisonous waste from the kidneys. It is rich in magnesium, which promotes absorption and metabolism of calcium.

Two small bananas provide about as much fibre as a slice of whole wheat bread. But unlike bread, bananas contain a significant amount of soluble fibre and as shown in studies conducted at the University of Minnesota, diets rich in fruits, vegetables and legumes help lower blood cholesterol and soluble fibre has earned credit for doing this job.


BANANAS FOR TASTE

All this apart, I love the taste of the banana when it is about to burst with ripeness,and that is why when it comes to fruits, I always pick a banana over some fruit. I also enjoy it chopped in my salad or made crunchy with peanuts. Try making a simply scrumptious dessert by sautéing sliced bananas in orange juice and adding a pinch of nutmeg or cinnamon. Try baking banana pieces after tossing with lime juice and honey and let them bake till almost tender and you’ll understand why bananas are worth going bananas over.


SPORTSMEN LIKE BANANAS!

Bananas release energy slowly, thus helping to build endurance and stamina, which is very important when it comes to sports.


PREGNANCY

Pregnant mothers need increased energy and nutrient levels. Demands for vitamin C and folate increase during pregnancy and bananas prove to be an excellent source of both. They are also easily digestible and are a convenient snack, particularly helpful at times when problems like nausea make regular eating a problem.

OLD AGE

Bananas are also a particularly useful food in old age as they can be easily peeled, are easy to eat, rich in vitamin C B6 and folate, and provide fibre and resistant starch. They also help prevent constipation, an increasing problem with advancing years.



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Health tip of the day: Health Benefits of Honeydew

Honeydew is a member of the melon family; it is the sweetest of all melons when ripe. Honeydew is a popular fruit not just because of its delicious delicately sweet taste but also because of its many health benefits. The edible portion is an excellent source of Vitamin C, provitamin A and potassium, zinc, and valuable digestive enzymes. They are fairly low in carbohydrates but since it is big you can usually get enough of your recommended daily requirement.

Honeydew is harvested based on maturity, not size. The maturity of this fruit is somewhat hard to determine, the simplest way to known if its mature already is its ground colour ranging from greenish white (immature) to creamy yellow (mature).

Health Benefits:

- Contains potassium, this mineral helps keep your muscles from cramping.

- Great source of folic acid for women of childbearing age because it is known to prevent birth defects.

- Ideal food for people who want to lose weight and for those who want to improve their health because it is low in sodium, fat-free, cholesterol free and low calories. One cup of honeydew contains 60 calories.

- Contain plenty of water which keeps us hydrated.

- It is a great source of vitamin C, a powerful antioxidant that can help prevent many diseases.

Nutrient Value: per 100 g

- Vitamin C: 18 mg
- Fibre: 1 g
- Protein: 0.5 g
- Carbohydrates: 9 g
- Sugar: 8 g
- Sodium: 18 mg
- Fat: 0.1 g

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Health tip of the day: Benefits of Celery

Celery provides an excellent source of vitamin C and fibre. It is a very good source of folic acid, potassium, and vitamins B1 and B6. Celery also offers a good source of vitamin B2 and calcium. Even though celery contains more sodium than most other vegetables, the sodium is offset by it's high levels of potassium. Studies have shown that the amount of sodium is not significant even for the most salt-sensitive individuals.

Celery contains phytochemical compounds known as coumarins. Studies have shown that they are effective in cancer prevention and capable of enhancing the activity of certain white blood cells. Coumarin compounds also lower blood pressure, tone the vascular system, and are possibly effective when used in cases of migraines. Due to the high levels of potassium and sodium, when celery-based juices are consumed after a workout they serve as great electrolyte replacement drinks. Studies have also shown that celery may help to lower cholesterol and prevent cancer by improving detoxification. Celery extract that contains 85% 3nB, has been shown to be effective in the treatment of "rheumatism". That is the general term used for arthritic and muscular aches and pains.


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Healthy Bones - Calcium Isn’t Enough

Throughout life your bones change in size, shape and position. Every day old bone is lost and new bone is made. Bones are the body’s major reservoir of calcium and when needed it can be removed. If this calcium is not replaced, over time, your bones will become thinner, more fragile, and more susceptible to breaking. But, getting adequate calcium isn’t enough to make new bones – you need to consider the vitamins A, C, D and K, the minerals phosphorus, magnesium, potassium and sodium, as well as the amount of protein, fruits and vegetables you eat. Simply popping a daily calcium supplement daily isn’t enough.

As we get older, we don’t make new bone as efficiently as we did when we were young. Peak bone strength and mass occurs in your late teens and early 20s. The stronger your young bones are the better able they will be to withstand the changes that occur with aging. As we age, bones get thinner and lose strength, a condition called osteoporosis, increasing the risk for fractures.

Genes, hormones, lifestyle and nutrition all play a role in bone health. You can’t change your genes or your sex but you can exercise and eat well to preserve your skeleton. Exercise stresses bone and causes new bone to form, the more the better. The food you eat provides the symphony of nutrients needed to produce strong new bone. It is never too late to feed your bones well.

Getting enough calcium should be obvious. Adults need 1,000 milligrams (mg) a day and those over 50 should get 1,200 mg daily. A recent study showed that healthy men and women who got 1,200 mg of calcium daily reduced their risk of bone fracture by 72%. Those are pretty good odds! A glass of milk averages 300 mg and is considered an outstanding source, not just because of the calcium but milk contains other necessary nutrients – protein, vitamin D, potassium, phosphorus, and vitamin A – that help make new bone cells.

Most people get too little vitamin D which is needed to increase calcium absorption and regulate bone production. Adults need 200 IUs daily, 400 IUs after age 50, and 600 IUs after 70. Known as the sunshine vitamin because of our ability to use ultraviolet light to make vitamin D in our skin, we lose this ability as we age. In addition, dark skin, sunscreen use, winter weather, and full body clothing, worn by many for religious reasons, all decrease the amount of vitamin D we get. Milk is fortified with vitamin D, but since most adults drink less than they should, that is another contributing factor to a lower intake. If you are overweight you will have trouble releasing stored vitamin D in your body because it is buried deep in body fat. Getting enough vitamin D significantly reduces falls and fractures as we age. Make sure your calcium supplement comes with vitamin D as well.

Potassium and calcium work together in the body to keep the body’s calcium levels high. Low potassium causes more calcium to be lost in your urine. Most of us get too little potassium because we do not drink enough milk and we eat too few fruits and vegetables, which are all excellent sources. We also eat too much sodium, which disturbs the use of calcium by the body and causes bone loss.

The mineral phosphorus can have both negative and positive effects on bone health. Adequate phosphorus contributes to bone health, but when calcium intakes are low and phosphorus intakes are high, bone health decreases. Today, we drink more soda, which is higher in phosphorus than milk. Teens drink the most which is a problem because those are the years when strong bones are forming. If teen bone health is jeopardized, adult bone strength will be compromised and the risk of fracture goes up dramatically.

Vitamins A, C, and K, in addition to vitamin D, help to produce a healthy, strong skeleton. Low levels of vitamin K are a predictor of future fracture risk. Vitamin A is necessary for new bone cells to form. Vitamin C protects your bones from oxidative stress, especially from smoking. It also promotes collagen formation, a tissue needed for healthy bones and teeth.

There is a widespread idea that a high protein diet may be harmful for bones. This is not true. Protein is part of your bones and a high protein intake helps keep bones strong. This is especially important as we age. Older people who eat adequate protein have a much lower risk of breaking a hip.

As the population ages, the risk of osteoporosis and fractures will increase dramatically unless we intervene to prevent the problem. Keep your bones healthy. Drink milk or eat yogurt each day. Men, you need calcium daily, too. Select a calcium supplement with vitamin D. Eat enough protein; have some at every meal. Eat lots and lots of fruits and vegetables. And, exercise. Bang those bones around. The more you use them the stronger and healthier they become. And please don't forget to exercise as it will increase your bone density.



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