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Amazing Benefits Of Bananas (+5 Refreshing Recipes)

Amazing Benefits Of Bananas (+5 Refreshing Recipes)

Tantalizing to look at and conveniently packaged, bananas are a versatile food enjoyed by people of all ages, from infants to elders. They are not only handy and delicious, bananas are also a great source of vitamins, minerals and fiber. Let us take a look at some of the amazing benefits of bananas.

The make-up of bananas

Bananas contain a good amount of fiber, as well as antioxidants. One medium-sized banana (118 grams) also contains:

  • Potassium: 9% of the RDI.
  • Vitamin B6: 33% of the RDI.
  • Vitamin C: 11% of the RDI.
  • Magnesium: 8% of the RDI.
  • Copper: 10% of the RDI.
  • Manganese: 14% of the RDI.
  • Net carbs: 24 grams.
  • Fiber: 3.1 grams.
  • Protein: 1.3 grams.
  • Fat: 0.4 grams.

1. Bananas Help with Depression and Mood

Bananas are able to help relieve depression and improve your mood due to high levels of tryptophan. Tryptophan has a calming and relaxing effect. Combined with the benefits of B vitamins, tryptophan is converted into serotonin, the “happy brain neurotransmitter”, and this can improve your mood and help bring about an overall feeling of well-being.

2. Bananas Prevent Cancer

A 2005 Swedish study found evidence that suggests that moderate consumption of bananas may protect against kidney cancer. The high levels of antioxidant phenolic compounds found in bananas may be the reason why they are helpful in preventing kidney cancer.

3. Bananas Strengthen Your Bones

Bananas do not contain large amounts of calcium but the calcium that they do contain can still be helpful in keeping bones strong. According to a 2009 article in the Journal of Physiology and Biochemistry, bananas contain a large amount of fructooligosaccharides. These are carbohydrates that promote probiotics that help with digestion and enhance the body’s ability to absorb calcium.

4. Bananas Reduce the Risk of Cardiovascular Diseases

The potassium found in bananas helps to maintain normal blood pressure and heart function. A medium-sized banana contains 400-plus mg of potassium, making them a very effective source of this nutrient. According to the FDA, “Eating enough potassium each day can help lower blood pressure by balancing out some of the harmful effects that sodium can have on blood pressure.” Bananas also contain sterols that work to block the absorption of dietary cholesterol. By blocking cholesterol absorption, they can help maintain healthy cholesterol levels. The soluble fiber content in bananas also has cardiovascular benefits as soluble fiber in food is associated with a decrease in the risk of heart disease.

5. Bananas Treat Anemia

Bananas can help to strengthen your blood and aid in the prevention or treatment of anemia because they contain iron. If you eat bananas on a regular basis and also eat other iron-rich foods, you can gradually reduce symptoms associated with anemia. Anemia is a condition where there is a decrease in the number of red blood cells (haemoglobin) in the blood. The symptoms of anemia can be dizziness, headaches, paleness, shortness of breath and fatigue.

6. Bananas Improve Your Vision

Bananas contain a small but significant amount of Vitamin A. Vitamin A helps to protect eyes, improve vision at night and maintain normal vision. Due to their Vitamin A content bananas can also help to preserve the membranes around your eyes according to the National Institutes of Health.

7. Bananas Aid Digestion

Bananas produce digestive enzymes that help with the absorption of nutrients. They also act as a prebiotic, which stimulates the growth of good bacteria in the bowel. The high level of fiber bananas contain can help normalize bowel movements and can help elevate constipation. Bananas also help to treat diarrhea as they contain pectin, a water-soluble fiber which helps absorb fluids in the intestines. The benefits of fiber for digestion can be seen in the 2008 study by J. L. Buttriss and C. S. Stokes.

8. Bananas Help Weight Loss

Bananas are low in fat and high in fiber and vitamins making them a perfect food for a weight loss diet. Bananas help you feel full for longer as when the fiber in the banana reaches the stomach it absorbs water and takes up a lot of space, making you feel full. The natural sweetness of bananas makes for a great snack and can curb your craving for something sweet. The effect fiber has on weight loss can be seen in the 2013 study by Clark MJ and JL Slavin.

9. Bananas Are Good Natural Cures

Bananas may be helpful if you are trying to quit smoking. They contain high levels of B-vitamins as well as potassium and magnesium, which help speed up recovery from the symptoms of withdrawal. Even the banana peel has its uses. You can remove a wart by placing the inside of a piece of banana peel against the wart, making sure it is held in place.

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We have taken a look at some of the amazing benefits of bananas and seen just how many health benefits this fruit has to offer. So next time you are at the grocery store don’t forget to put a bunch of bananas in your shopping trolley.

Creamy Banana and Avocado Smoothie recipe

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    Ingredients

    Bananas (fresh or frozen)

    1/2 avocado, stone and skin removed

    1 1/2 cups almond milk (or any other milk)

    1/2 – 1 teaspoon ground cinnamon

    1/2 teaspoon vanilla paste

    1 tablespoon raw honey

    1 tablespoon chia seeds

    1 tablespoon bee pollen

    1 tablespoon peanut butter (optional)

    Handful of ice

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    Directions

    Place all ingredients in a blender. Blend on high speed for half a minute until you reach a smooth consistency.

    Baked Cinnamon Banana Chips

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      Ingredients

      4 medium ripe bananas (or 3 large)
      3 tablespoons orange juice (or juice from 1 large lemon)
      Cinnamon

      Directions

      1. Preheat oven to 200°F (warm setting). Line a baking sheet with parchment paper. Peel the bananas and cut into 1/4-inch slices. Dip each slice into the orange juice and place on the pan. Sprinkle with cinnamon.
      2. Bake for 3 to 4 hours, or until your chips are dry and slightly brown, making sure to flip your chips halfway through.
      3. Remove from the oven, and once cool, chips can be stored in an airtight container.

      Chocolate Banana Creamsicles

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        Ingredients

        3 large over-ripened bananas

        1 cup coconut milk

        4 tbsp cocoa powder

        1 tsp vanilla extract

        A pinch of salt

        Dixie cups (fewer than 10 for this recipe)

        Popsicle sticks

        Directions

        If you have a blender, shove everything together in the blender and process until smooth.

        1. Divide among your popsicle moulds and freeze for at least 4 hours. Enjoy!

        If you don’t have a blender, do the following:

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        1. Mash the bananas with a potato masher or a fork until relatively smooth.
        2. Add the cocoa powder and salt and mix in.
        3. Add the coconut milk and vanilla and mix until incorporated.
        4. Pour into your popsicle moulds (or Dixie cups) and stick a popsicle stick in the middle.
        5. Freeze for about 4 hours and they should be ready to eat! Just use some scissors to make a snip on the cup then tear from there to release the deliciousness within.

        Quick and Easy Banana-Oat Muffins

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          Ingredients

          2 mashed ripe bananas (about 3/4 cup)

          2 tablespoons canola oil

          1 egg

          1/2 cup fat-free milk

          3/4 teaspoon vanilla extract

          2/3 cup white whole-wheat flour (such as King Arthur) or whole-wheat flour

          1/2 cup quick-cooking oats

          1/4 cup sugar

          1 3/4 teaspoons baking powder

          1/2 teaspoon ground cinnamon

          1/4 teaspoon salt

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          Cooking spray

          Directions

          1. Preheat oven to 375º.
          2. Combine bananas and next 4 ingredients (through vanilla) in a medium bowl; mix well, and set aside.
          3. Lightly spoon flour into a dry measuring cup and level with a knife. Whisk together flour and next 5 ingredients (through salt) in a small bowl.
          4. Stir the flour mixture into the banana mixture until they are just combined.
          5. Spray 9 muffin cups with cooking spray (or use paper liners), and spoon 1/3 cup batter into each cup (cups will be full).
          6. Bake 16 minutes or until a wooden pick inserted in center comes out clean.

          Healthy Banana Bread

          shutterstock_154013474

            Ingredients

            ⅓ cup melted coconut oil or extra-virgin olive oil or high quality vegetable oil*

            ½ cup honey or maple syrup

            2 eggs

            1 cup mashed bananas (about 2½ medium or 2 large bananas)

            ¼ cup milk of choice or water

            1 teaspoon baking soda

            1 teaspoon vanilla extract

            ½ teaspoon salt

            ½ teaspoon ground cinnamon, plus more to swirl on top

            1¾ cups white whole wheat flour or regular whole wheat flour

            Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices…

            Directions

            1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5-inch loaf pan.
            2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
            3. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are OK! If you’re adding any additional mix-ins, gently fold them in now.
            4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
            5. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean. Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for 20 minutes before slicing.

            Featured photo credit: life health and beauty via lifehealthandbeauty.com

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            Rebecca Beris

            Rebecca is a wellness and lifestyle writer at Lifehack.

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            Last Updated on August 4, 2020

            8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

            8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

            Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

            What we don’t seem to have is any meaning left in our world.

            By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

            I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

            Less is more.

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            Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

            What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

            Consider just some of the benefits of living with fewer possessions:

            1. Create Room for What’s Important

            When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

            2. More Freedom

            The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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            3. Focus on Health and Hobbies

            When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

            Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

            You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

            4. Less Focus on Material Possessions

            All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

            We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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            It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

            5. More Peace of Mind

            When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

            The less things you have to worry about, the more peace you have, and it’s as simple as that.

            6. More Happiness

            When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

            You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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            7. Less Fear of Failure

            When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

            In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

            8. More Confidence

            The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

            What’s Next? Go Minimalism.

            If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

            Featured photo credit: Unsplash via unsplash.com

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