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Amazing Benefits Of Bananas (+5 Refreshing Recipes)

Amazing Benefits Of Bananas (+5 Refreshing Recipes)
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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

shutterstock_377225617

    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

    shutterstock_314360879

      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

      shutterstock_337321127

        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

        shutterstock_108959801

          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

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            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 July 12, 2021

            100 Incredible Life Hacks That Make Life So Much Easier

            100 Incredible Life Hacks That Make Life So Much Easier
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            Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

            By tweaking little things in your daily life, it can make your life much more convenient!

            Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

            83 tie a small piece of bright colored fabric

              84 write random letter

                85 use a rubberband

                  86 dorm smell bad

                    87 lean your phone on your sunglassess

                      89 how to waterproof your shoes

                        90 take a picture of the name card

                          91 iron inside out

                            92 old newspaper

                              93 tumble try shoes

                                keep a card like this

                                  SONY DSC

                                    94 soap bar

                                      95 make a hole

                                        96 drop the battery

                                          97 use a coozie

                                            98 when taking a picture

                                              use a clean dust pan

                                                try a pants hanger

                                                  use your cellphone light

                                                    use a spring from an old pen

                                                      quick and easy iphone speaker

                                                        user binder clips

                                                          wrap a wet paper towel around your beverage

                                                            put pancake mix in a ketchup bottle

                                                              clean out an old lotion bottle for your beach

                                                                use a muffin tin to serve condiments at a bbq

                                                                  doritos are great for kindling

                                                                    use nail polish to identify different keys

                                                                      use a hanging shoe rack to store cleaning supplies

                                                                        freeze grapes to chill white wine without

                                                                          use paper clips to organize your cables

                                                                            almost finished your jar of nutella

                                                                              sick of having a box full of tangled

                                                                                unroll the rim to increase the capacity

                                                                                  cut open toilet paper rolls and use as a cuff

                                                                                    remove the stem from strawberries

                                                                                      turn an old bottle into a simple little cord holder

                                                                                        for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                          how to fold a fitted bed sheet

                                                                                            tired of snoozing past your alarm

                                                                                              place a rubber band around an open paint can to wipe your brush on

                                                                                                ut a wooden spoon across a boiling pot

                                                                                                  use bread clips to save flip-flops

                                                                                                    take pictures of friends holding items

                                                                                                      how i always know which headphone is the left one

                                                                                                        put a stocking over the end of a vacuum

                                                                                                          How to make sure you drink enough water

                                                                                                            user a can opener to open blister

                                                                                                              good sandwich guide

                                                                                                                turn your muffin pans upside down

                                                                                                                  50 pounds of groceries and living on the 5th floor

                                                                                                                    the right way to make a blt

                                                                                                                      add one teaspoon of baking soda

                                                                                                                        38

                                                                                                                          hair straighteners equals to collar irons

                                                                                                                            stack your clothes vertically to see them all

                                                                                                                              the right way to make cookies in the summer

                                                                                                                                how to clean a blender

                                                                                                                                  the right way to eat a popsicle

                                                                                                                                    use bread clips to label and organize power cords

                                                                                                                                      to get the built up residue off of your shower head

                                                                                                                                        user a hair clip to orgainize long wires

                                                                                                                                          a frozen saturated sponge in a bag

                                                                                                                                            rub stuck zipper teeth with a graphite pencil

                                                                                                                                              use a soda pop tab

                                                                                                                                                50

                                                                                                                                                  51 How to multiply large numbers in your head.

                                                                                                                                                    52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                      rub a walnut on damaged wooden furniture

                                                                                                                                                        kids fall out of bed

                                                                                                                                                          use toothpaste to clear up hazy car

                                                                                                                                                            58

                                                                                                                                                              59 keep pizza out while driving home

                                                                                                                                                                60 put your straw through the tab to keep it from rising

                                                                                                                                                                  hold oreos with a fork so your fingers

                                                                                                                                                                    Never lose your remotes again

                                                                                                                                                                      hiding your emergency money

                                                                                                                                                                        use a bread tab to hold your spot on a roll

                                                                                                                                                                          if you are at a hotel and run out of chargers

                                                                                                                                                                            keep a square of cardboard in a ziplock bag

                                                                                                                                                                              If you need to pee or smoke at a bar

                                                                                                                                                                                drill holes in the bottom of your garbage

                                                                                                                                                                                  use an accented letter as your passcode

                                                                                                                                                                                    use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                      do something unusual when locking the door

                                                                                                                                                                                        when heating leftovers space out a circle in the middle

                                                                                                                                                                                          dont burn yourself in those hard to reach candles

                                                                                                                                                                                            put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                              75 use a piece of paper to organize

                                                                                                                                                                                                use half a pool noodle

                                                                                                                                                                                                  pencil case to store cables

                                                                                                                                                                                                    78 clothespin to hold nail

                                                                                                                                                                                                      79 make blts

                                                                                                                                                                                                        80 take a picture of your fridge

                                                                                                                                                                                                          81 fill plastic water bottles

                                                                                                                                                                                                            82 right ways to eat chips

                                                                                                                                                                                                              99 if your plug keeps failing

                                                                                                                                                                                                                100 put the banana on the wire

                                                                                                                                                                                                                  88 before you throw away a post it

                                                                                                                                                                                                                    Source: Reddit LifeProTips

                                                                                                                                                                                                                    There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                                    30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                                    20 Popular Life Hacks From the Internet Debunked (or Verified)

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