Health Benefits of Bananas

Bananas are an instant energy booster, and commonly available all over the world. It is a common feature in breakfast foods, and definitely for good reason. The fruit provides you instant energy to start your day, and it is said to be very good for your stomach. A single piece of banana is said to have 90 calories, which makes it a great and healthy food to snack on instead of deep fried goodies and sugar-loaded treats.

Heart Health
-High fiber foods such as bananas are said to be good for the heart. Increasing consumption of bananas, for example, can lower the risk of both coronary heart disease (CHD) and cardiovascular disease (CVD).

Blood Pressure
-It's a known fact that salt is bad for your health when it comes to blood pressure. However, bananas have low sodium content and high potassium content. These properties make it ideal for those undergoing this condition.

Helps with Fighting Anemia
-Because of the high iron content in bananas, they are good for individuals suffering from anemia. Anaemia is a condition in which there is a decrease in the number of red blood cells or hemoglobin in the blood. This leads to shortness of breath, paleness, or fatigue.

Nutrient Powerhouse
-Bananas are loaded with essential minerals and vitamins such as manganese, iron, niacin, calcium, potassium, folate, magnesium, B6, and riboflavin. These all contribute to the proper function of the body and keeping you healthy.


Cooking with Bananas
There are a number of great ways you can add bananas to your diet. However, some of the points to remember while buying them are:
-Look for fruits without any squishy spots or blemishes. '
-Bananas often ripen quickly, which is why the flesh becomes gooey and the peels turn white. The smart thing to do would be to buy in smaller quantities so you can enjoy them fresh.
-Do not store them in the refrigerator.
-If you are purchasing a dozen, make sure you pick slightly firm bananas so they last you at least 4-5 days without spoiling.

Here is a recipe to help you get started:

Banana Walnut Muffin

Recipe Servings: 20
Cook Time: 45 minutes

Ingredients:
1/2 cup of butter
1 cup of mashed bananas
1 tablespoon of vanilla essence
2 cups of flour
3 eggs
1/4 tablespoon of salt
1/4 cup chopped walnuts
2 1/2 tablespoons of baking powder
20 muffin cups

Directions:
1. Mix the flour, baking powder, and salt.
2. Mix in the butter, chopped walnuts, vanilla, mashed banana, and powdered sugar. Beat together.
3. Add the eggs and beat the batter smooth. If the batter is too thick, add milk.
4. Pre-heat the oven for 25-30 minutes. Pour into muffin cups and bake for 45 minutes.

How will you add bananas to your diet?