A banana and yogurt diet provides calcium, potassium and protein.
Dr. Jonny Bowden identifies bananas and yogurt as some of the healthiest foods to include in your diet. Bananas and yogurt offer a wide variety of nutrients essential for your body. Bananas are a good source of potassium, folate, vitamins C and B6. Yogurt provides your diet with calcium, zinc, phosphorus and protein. Including bananas and yogurt in your well-balanced diet offers many nutritional benefits.
Uses of Bananas
According to the University of California at Berkeley, the most popular fresh fruit in America is the banana for several reasons. The fruit is inexpensive and in generous supply all year in supermarkets. Bananas can be consumed at any stage of ripeness. Bananas can be easily digested by anyone such as babies and the elderly. The fruit has a peel that comes off easily, making it an ideal and convenient portable snack or dessert. Several types are available such as plantains, cavendish, finger, yellow and red bananas. Slice bananas on top of yogurt, toast, pancakes, waffles and fruit salads. Blend frozen bananas with skim milk or juice for a smoothie. Mash bananas and add them to muffin or bread recipes.
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Benefits of Potassium
Bananas are a rich source of the vital mineral potassium. One medium banana offers 422mg of potassium. Potassium plays a major role in the body by helping maintain cells, fluid and electrolyte balance and a steady heartbeat. Low potassium is often associated with hypertension, muscle cramps and fatigue. According to Dr. Jonny Bowden, regular consumption of bananas reduces your risk of developing kidney cancer.
History of Yogurt
Yogurt has long been a staple in certain parts of Asia, the Middle East and Eastern Europe for centuries. Low-fat and nonfat yogurt is recognized as a nutritious and healthful food. It is an excellent source of calcium, protein, riboflavin, phosphorous and vitamin B12. Yogurt is made through the fermentation of milk sugar into lactic acid. The process retains healthy bacteria, enzymes and other live microorganisms. Yogurt is more digestible than milk for people with lactose intolerance because it is fermented. Types of yogurt that are available include lassi, kefir, Bulgarian and Greek yogurt.
Benefits of Probiotics
According to The Reader's Digest Association, yogurt supplies good bacteria called probiotics that support and improve your immune and digestive systems. Yogurt contains bacteria strains called bulgaricus, bifidobacteria and lactobacillus. Bulgaricus and bifidobacteria have antiviral, antibacterial and anti-fungal properties. The lactobacillus strand helps control inflammation which is associated with certain cancers and heart disease.
Considerations for Yogurt
Yogurt made from whole milk contains high levels of saturated fats. Consume low-fat or nonfat yogurt to limit the amount of fat in your diet. The best nutritional deal is plain yogurt with live active cultures. Highly sweetened containers of yogurt contain more calories and carbohydrates. Make sure to read the ingredients list on nutritional labels for protein and sugar values. Choose those that are higher in protein and with a lower sugar content.
Bananas and yogurt are good for the whole body
Looking for a tasty, sustainable, quick breakfast, lunch or snack? Try bananas and yogurt for a healthy, hearty, nutritionally intense treat.
Bananas
The why: They’re inexpensive, easy to purchase, soft and easy to chew, they ripen after being picked, and they’re packed with nutrients. The best part is — they taste fantastic. They’re sweet as candy, and they come in their own wrapper. Bananas contain folate, vitamins C and A and magnesium. They help reduce stress levels and increase serotonin levels.
Health perks: Bananas are loaded with potassium (422 milligrams), which is necessary for muscle contractions (including your heartbeat), transmission of nerve impulses and the delicate balance of fluids and electrolyte regulation. Diets rich in potassium blunt the adverse effects of salt and lower blood pressure (one in five Americans have high blood pressure).
In terms of stress relief, the potassium helps to relax muscles. There is a basic balancing act that goes on in the body between sodium and potassium. Sodium creates muscle contraction and potassium relaxes muscle, so together they help transport nutrients to the cells. Additionally, bananas contain tryptophan, a protein that converts to the neurotransmitter serotonin, which helps the body relax and enhances your mood. Bananas are also high in vitamin B6, which, according to research reported in the Journal of the International Society of Sports Nutrition, helps facilitate the synthesis of serotonin from tryptophan.
One medium banana provides 422 mg of the 4,700 mg per day of potassium that the Institute of Medicine recommends for adults.
Nutritional information: (1 medium) 105 calories; 0.39 g fat; 27 g carbs; 3 g fiber; 1.29 g protein.
Yogurt
The why: It’s packed with lean protein (nearly 30 percent of the recommended Daily Value), a strong, sustainable energy source known to help keep you fuller longer. In fact, a recent study published in the Journal of Nutrition found that eating protein in the morning affects feelings of fullness all day.
Additionally, yogurt has nearly 25 percent to 40 percent of your recommended Daily Value for calcium, which helps build strong bones. Research appearing in the Journal of the American College of Nutrition found that those who eat a breakfast including calcium are more likely to meet their necessary recommended daily calcium needs. About 1,000 to 1,200 mg of calcium are needed per day; however, most women do not meet these goals.
Finally, for those who are lactose intolerant, yogurt provides a double benefit: It has probiotic cultures that help digest lactose, and it has less than 50 percent the amount of lactose in milk.
Health perks: There are many reasons why yogurt has a reputation for being a healthy food. It improves digestion, prevents intestinal infection and reinforces your immune function. It’s packed with vitamins and minerals, such as calcium, potassium, riboflavin, magnesium and phosphate, and it’s low in fat.
Eating yogurt has been linked to lower blood pressure, a reduction in premenstrual syndrome symptoms, lower cholesterol and a reduction in certain kidney stones.
All yogurts are made with a starter culture (Lactobacillus bulgaricus and Streptococcus thermophilus) that aids digestion and has other health benefits, such as improved immune function.
Diabetics have to be very careful about their intake of sugar. Having too much or too little can cause upsetting side effects such as hypoglycemia. One common offender of blood sugar problems can be bananas. Because they are high in carbohydrates, they increase blood sugar more so than many other fruits.
Many dietitians will tell diabetics not to eat bananas; however, they can be acceptable as long as they are consumed in moderation. The body will convert carbohydrates into glucose in order to provide energy to the entire body. This also causes the pancreas to secrete insulin so that glucose can be absorbed by all the cells in the body.
Diabetics should pay careful attention to something called the glycemic index. This tells them how much a particular food will impact blood sugar levels. If a food has a high glycemic index, blood sugar and insulin levels will go up faster and higher. Obviously, diabetics need to stay away from these foods as often as possible. Bananas have a higher glycemic index than apples, for instance. However, all things considered, they are still relatively low.
Researchers also found that the more ripe banana, the higher its glycemic index. This is thought to be because the starch makes up about 80 to 90% of its carbohydrates. As the banana gets riper, it changes to free more sugars.
Although bananas have been thought to be a bad guy in the diabetic diet, they can be consumed in moderation as long as the patient is consistently monitoring their blood sugar levels as they should be. Eating some protein with the banana, such as yogurt or eggs, can help to prevent any blood sugar spikes.
Benefits Of Banana On Human Body
There are mainly seven benefits of eating bananas on human body, which are as follows:
First of all, to promote the defecation.
Banana contains large amounts of soluble fiber, which can promote the growth of beneficial bacteria in the intestinal tract, keep the cleanness of the intestinal tract, so as to maintain the health of intestines and stomach. If you keep eating a banana before going to sleep every night, it can effectively relieve chronic constipation.
Secondly, to prevent and cure gastric ulcer.
Banana contains a special chemical substance, which can stimulate the resistant ability of gastric mucosa and enhance the protection on the stomach wall, so as to prevent the occurrence of gastric ulcer. For some people who always have to drink alcohol in social activities, they can eat some bananas before drinking, which can help them relieve the harms caused by too much alcohol.
Thirdly, to bring the high blood pressure down.
Banana contains a variety of vitamins including vitamin A, B, C and E. What's more, it is also low in sodium and cholesterol. As a result, often eating banana can effectively prevent vascular sclerosis, and bring down the high blood pressure and blood cholesterol.
Fourthly, to improve the mood.
Study has found out that, banana contains a large number of tryptophan and vitamin B6. When these two kinds of nutrients enter the body, they can make the brain produce a chemical substance, which can change human emotion, make people excited, and reduce or eliminate the depression of human body.
Fifthly, to provide a lot of energy to the body.
Banana is a kind of high-calorie fruit. It contains large amounts of carbohydrates (starch), which are not only easily absorbed within a short time, but can also provide the body with a lot of energy. And this is also one of the reasons why many athletes choose to eat banana during the competition.
Sixthly, to eliminate some skin diseases.
Banana peel contains certain ingredient which can inhibit the growth and reproduction of fungi and bacteria. These fungi and bacteria may lead to many skin problems such as skin tinea, itching, dryness, and so on. In such a case, you can use banana peel to massage the skin, which can effectively eliminate these symptoms.
Last but not the least, to improve the function of immune system.
The research shows that, eating banana can increase the amount of white blood cells in human body, which not only can improve the function of immune system, but can also prevent and fight against cancer.
Can a Diabetic Eat Bananas
Bananas are a nutritious fruit, even for diabetics.
One extra-small banana contains 8 percent of the daily value for potassium, a mineral that can help you control your blood pressure. It also provides you with 2 grams of fiber and 12 percent of the daily value for vitamin C. Even diabetics should eat at least two servings of fruit per day, and bananas are allowed as long as you eat them with meals and take the amount of carbohydrates they contain into consideration using one of the diabetic diet planning tools.
Carbohydrate Counting
The recommended serving size for bananas for diabetics is one extra-small banana, which is a banana that is no more than 6 inches long. A banana of this size contains 19 grams of carbohydrates, which is about a third of the 45 grams to 60 grams of carbohydrates most diabetics can consume in each meal.
Glycemic Index
Foods that are low on the glycemic index cause less of a rise in blood sugar levels than foods that are higher on the glycemic index. A banana that is a bit green is lower on the glycemic index than a riper banana. If you eat a banana, which is a medium glycemic index food, eat it along with foods that are low on the glycemic index or with foods that contain little or no carbohydrate, as this will help keep your blood sugar from spiking. Foods low on the glycemic index include nuts, non-starchy vegetables and beans. Meat, fish, poultry, cheese and eggs are examples of foods that contain very little carbohydrate. Fruits that have a lower glycemic index include raw apples, cherries and grapefruit, and those that have a higher glycemic index include dried dates and watermelon.
Create Your Plate
The American Diabetes Association's Create Your Plate method allows you to control your blood sugar without worrying about counting carbohydrates. You fill half of your plate with non-starchy vegetables, then split the other half of the plate between lean protein and starchy foods and add a glass of milk and a small piece of fruit. You can use an extra-small banana as the fruit for your meal when using this system.
Considerations
Consuming a consistent amount of carbohydrates throughout the day to maintain blood sugar levels is just as important as the total amount of carbohydrates a diabetic consumes. Diabetics also need to eat some protein and fat with each meal to help keep blood glucose levels from spiking too much from the carbohydrates in the meal.
Will Bananas Raise Blood Sugar?
Bananas range in size from 2.5 to 12 inches long depending on the type and are a good source of potassium, fiber, vitamin C and vitamin B-6. As they ripen, the starch they contain turns into sugars, with riper bananas containing more sugar than green bananas. While they can be high in natural sugars, bananas are safe for diabetics as long as they take the carbohydrate content into account in their meal and snack planning.
Carbohydrate Content
Carbohydrates are the type of macronutrient most likely to raise blood sugar levels. By weight, bananas are 23 percent carbohydrate, 75 percent water, 1 percent protein and 0.3 percent fat. Bananas are relatively high in carbohydrates, with each medium banana containing 27 grams of carbs. Of these carbohydrates, 3.1 grams consist of fiber, 14.43 grams are sugars and 6.35 grams are starch. Sugars are the most rapidly digested type of carbohydrate, as starch has to be broken down into sugars by digestive enzymes. Fiber can't be digested at all because humans lack the enzymes necessary to break the bonds forming groups of sugars into fiber.
Glycemic Index
One of the ways to estimate the effect of a food on your blood sugar levels is to use the glycemic index, which compares the effect of carbohydrate-containing foods on blood sugar with the effect of pure glucose on blood sugar. Foods with a glycemic index under 55 are low-glycemic index foods and unlikely to cause large increases in your blood sugar levels. Bananas fall into this group with a glycemic index of 52.
Limiting Blood Sugar Spikes
Even foods low on the glycemic index will cause blood sugar spikes if you eat a lot of them, so watch your serving size. Eating foods that are high in carbohydrates or high on the glycemic index along with foods that don't contain much carbohydrate or foods that are very low on the glycemic index will help minimize increases in your blood sugar levels, since these foods typically make it so your meal takes longer to digest. This means glucose is released into your blood more slowly, limiting the overall effect of the food on your blood sugar level.
Considerations
One carbohydrate serving for diabetics should contain 15 grams of carbohydrates, making a medium banana approximately two carbohydrate servings. Diabetics who use carbohydrate counting typically consume 45 to 60 grams of carbohydrates each meal, so eating a banana would use up 45 to 60 percent of the allowed carbohydrates for a meal.
How do you eat for 2 and still stay in shape?
Many changes occur to the mother’s body during pregnancy. In the nine months of pregnancy you will gain about 11-15kg, most of it in the second half of the pregnancy. The weight gain includes an increase in the amount of circulating blood, an increase in breast size (in anticipation of breast feeding), a small amount of extra fat (to be called upon in breastfeeding), amniotic fluid and, of course, the baby.
Energy is vital for the growth of the developing baby. Around an extra 1500 kJ is needed per day in the second half of pregnancy. Just two bananas will give you 1000 kJ of that energy. And because those two bananas provide energy in a fat-free form, they’ll also help you stay in shape. Is this eating for two? Not really. However, it does mean that mum should be eating plenty of nutritious foods to assist the growing baby.
During pregnancy some muscles are more relaxed (which is the reason for heartburn and constipation) and there is an increase in appetite and thirst, and cravings, of the mum-to-be. The developing baby's health will depend upon the health of the mum before pregnancy, during and after she gives birth.
Bananas are a great food to include more often during pregnancy as they contain major vitamins that are needed at this time - B vitamins, especially B6 and folate, and a banana will also meet the extra daily needs for vitamin C. Let’s have a look at the nutrient needs of mum during pregnancy.
Energy. Extra energy is required for the growth of the foetus as well as the production of extra blood, placenta, and extra requirements for the mum, especially in the second half of pregnancy. Two bananas a day will help meet most of that extra energy need.
Carbohydrate. The extra energy required in pregnancy should mainly be from carbohydrates and protein, and a little fat. Bananas are an excellent source of carbohydrate. The carbohydrate is mainly in the form of natural sugars and a little starch.
Protein. Protein is needed during pregnancy to support growth of new cells in the mother and baby, especially the in 2nd and 3rd trimester, increased metabolic needs and just getting around. About an extra 14g of protein is needed in the last two trimesters of pregnancy for the growth of the baby. This can be a achieved by eating a egg (6g), 2 slices of bread (7g) and a banana (2g) or one of our famous banana smoothies can provide most of that in one hit.
Vitamin B6. Pyridoxine (vitamin B6) is required for healthy tissues, making red blood cells, and carrying nerve impulses. Your B6 needs jump up from 1.3mg to 1.9mg daily. Two bananas a day will meet that extra need. Bananas are unique compared to other fruits as they are one of the richest fruit sources of vitamin B6. Other good sources are pork, chicken, beef, fish, lentils and beans, and nuts.
Folate. Folate is required for the growth of new cells and genes, especially red blood cell growth, which is very important in pregnancy. A deficiency of folate is linked to neural tube defects (spinal deformities) in babies. Folate needs increase from 400 mcg to 600 mcg each day during pregnancy. The best food sources of folate are green leafy vegetables, yeast extract and liver. Bananas also contribute a modest amount of folate. Folate supplements are often recommended during pregnancy.
B12. Vitamin B12 is required for making new red blood cells and healthy nerve function. A little extra B12 is needed during pregnancy to help with normal cell growth. The best food sources of B12 are animal foods.
Vitamin C. Ascorbic acid (vitamin C) is required for forming blood vessels, skin, gums, and other tissues, and even bones. Extra vitamin C is needed during pregnancy (increasing from 45mg to 60 mg daily). The best sources are citrus fruits, and yellow or red vegetables and fruits. Bananas are good sources and two per day will provide about half the daily needs of vitamin C.
Zinc. Zinc is required for normal growth of tissues and bones, wound healing and healthy taste buds. It is especially needed during the early stages of pregnancy for normal growth of the baby. An extra 3 mg/day is needed in pregnancy. Good food sources include liver, kidney, oysters and mussels, and red meat.
Iron. Iron is required for healthy blood, especially helpful in assisting with carrying oxygen around the body, and helps with growth and normal appetite. Extra blood is required during pregnancy so that extra nutrients carried in the blood can be supplied to the baby via the placenta. Iron needs jump by 50% (from 18mg up to 27mg) during pregnancy. Best food sources are animal foods especially red meat, liver, kidney, and fortified breakfast cereals. Vitamin C helps with the absorption of iron from foods. Although a banana provides only a little iron, its vitamin C greatly helps with iron absorption from the intestines. One medium banana provides 0.5 mg iron. Iron supplements (often with folate) are commonly recommended during pregnancy.
Calcium. Calcium is required for strong bones and teeth, and in nerve and muscle growth. Extra calcium (300mg) is required for pregnant teenagers as they are still growing as well as nourishing the baby. Good food sources are milk, cheese, yoghurt, calcium-fortified soy drinks, canned fish with bones, sesame seeds and sesame seed paste (tahini) almonds. Bananas make drinking milk extra delicious as they have a creamy texture, so try one of our banana smoothies. A smoothie or shake is an easy breakfast option and is a healthy alternative to a bowl of cereal.
Constipation may be a problem in pregnancy as the muscles in the intestine lose some of their tone, which causes foods to pass more slowly through the gut. The pressure of the baby on your intestines can also slow down the passage of food and waste through your intestines.
The solution is plenty of fibre, fluids and physical activity. Although the banana is an obvious choice to boost your fibre intake, wholegrain breads and cereals, legumes, vegetables and other fresh fruit help too.
Morning sickness may be the first sign of being pregnant and often only lasts the first trimester but you can feel sick at any time not just in the morning. Eating dry crackers, toast or a piece of fruit, like a banana, in the morning before you get out of bed can help. Eating small snacks frequently can help mums-to-be feel better as it keeps the stomach from being empty, which can make you feel unwell. Avoiding spicy and fatty foods can sometimes help reduce nausea.
1 Banana
200mL low fat Milk
1 Weet-Bix®
1 teaspoon Honey
Add all ingredients to a blender
and mix well. Add more ice for
a chilled smoothie.
(Vitamin B6, Protein, Fibre,
Calcium, Iron, Potassium,
Vitamin C, slow release
carbohydrates)
Nutrient Amount % daily needs
Energy kJ/Cal 1110 / 265 N/A
Protein g 11.5 18
Fat g 3.4 N/A
Carbohydrate g 46 N/A
Fibre g 3.8 14
Calcium mg 292 29
Potassium mg 766 27
Iron mg 2.2 8
Folate mcg 74 12
Vitamin C mg 14 23
Glycaemic Index Low
N/A = not applicable
mg = milligram
mcg = microgram
kJ = kilojoule
Cal = Calorie
If you choose to breast feed your baby (as it is convenient, affordable and effective) your baby will be getting good nutrition and antibodies to reduce the chance of disease. Your body will now need even more nutrients and kilojoules than during the last three months of pregnancy. For example, you will need extra protein, B vitamins, such as vitamin B6, folate, vitamin C. Fortunately, many of these extra nutrients are supplied through the extra food you eat just to produce breast milk. The banana is a particularly good source of vitamin C and vitamin B6.
Breast feeding is also an effective way to help you return to your pre-pregnancy weight. It is estimated that producing breast milk takes 2600 kJs (620 Cals) a day (EssHumNut p453). Fat stores laid down during pregnancy meet some of this need and the rest of the kilojoules comes from an increased appetite.
Nutritious meals, snacks and drinks will be important in getting good nutrition for your self and your child. Snacking on one or two bananas is a smart move, or adding a banana smoothie for extra calcium, protein, Vitamin B6 and Vitamin C, as well as the extra fluid needed for producing breast milk.
Sometimes strongly flavoured or spicy foods may alter the flavour of the breast milk, especially if they are only eaten occasionally, upsetting some infants. Of course, most fresh foods, like fruit, won’t be a problem.
A couple of bananas will help meet the extra needs for vitamin C (which rise from 45mg to 85mg daily) and vitamin B6, which go from 1.3mg up to 2 mg daily.
Another 19g of protein is also needed, all of which can be catered by a slice of toast and the Banana Classic smoothie below.
Bananas are a great food to include more often during pregnancy as they contain major vitamins that are needed at this time - B vitamins, especially B6 and folate, and a banana will also meet the extra daily needs for vitamin C, which rises from 45mg to 60mg. Let’s have a look at the nutrient needs of mum during breastfeeding.
Energy. Extra energy is required for the growth of the foetus as well as the production of extra blood, placenta, and extra requirements for the mum, especially in the second half of pregnancy. Two bananas a day will help meet most of that extra energy need.
Carbohydrate. The extra energy required in pregnancy should mainly be from carbohydrates and protein, and a little fat. Bananas are an excellent source of carbohydrate. The carbohydrate is mainly in the form of natural sugars and a little starch.
Protein. Protein is needed during pregnancy to support growth of new cells in the mother and baby, especially the in 2nd and 3rd trimester, increased metabolic needs and just getting around. About an extra 14g of protein is needed in the last two trimesters of pregnancy for the growth of the baby. This can be a achieved by eating a egg (6g), 2 slices of bread (7g) and a banana (2g) or one of our famous banana smoothies can provide most of that in one hit.
Vitamin B6. Pyridoxine (vitamin B6) is required for healthy tissues, making red blood cells, and carrying nerve impulses. Your B6 needs jump up from 1.3mg to 1.9mg daily. Two bananas a day will meet that extra need. Bananas are unique compared to other fruits as they are one of the richest fruit sources of vitamin B6. Other good sources are pork, chicken, beef, fish, lentils and beans, and nuts.
Folate. Folate is required for the growth of new cells and genes, especially red blood cell growth, which is very important in pregnancy. A deficiency of folate is linked to neural tube defects (spinal deformities) in babies. Folate needs increase from 400 mcg to 600 mcg each day during pregnancy. The best food sources of folate are green leafy vegetables, yeast extract and liver. Bananas also contribute a modest amount of folate. Folate supplements are often recommended during pregnancy.
B12. Vitamin B12 is required for making new red blood cells and healthy nerve function. A little extra B12 is needed during pregnancy to help with normal cell growth. The best food sources of B12 are animal foods.
Vitamin C. Ascorbic acid (vitamin C) is required for forming blood vessels, skin, gums, and other tissues, and even bones. Extra vitamin C is needed during pregnancy (increasing from 45mg to 60 mg daily). The best sources are citrus fruits, and yellow or red vegetables and fruits. Bananas are good sources and two per day will provide about half the daily needs of vitamin C.
Zinc. Zinc is required for normal growth of tissues and bones, wound healing and healthy taste buds. It is especially needed during the early stages of pregnancy for normal growth of the baby. An extra 3 mg/day is needed in pregnancy. Good food sources include liver, kidney, oysters and mussels, and red meat.
Iron. Iron is required for healthy blood, especially helpful in assisting with carrying oxygen around the body, and helps with growth and normal appetite. Extra blood is required during pregnancy so that extra nutrients carried in the blood can be supplied to the baby via the placenta. Iron needs by 50% (from 18mg up to 27mg) during pregnancy. Best food sources are animal foods especially red meat, liver, kidney, and fortified breakfast cereals. Vitamin C helps with the absorption of iron from foods. Although a banana provides only a little iron, its vitamin C greatly helps with iron absorption from the intestines. One medium banana provides 0.5 mg iron. Iron supplements (often with folate) are commonly recommended during pregnancy.
Calcium. Calcium is required for strong bones and teeth, and in nerve and muscle growth. Extra calcium (300mg) is required in for pregnant teenagers as they are still growing as well as nourishing the baby. Good food sources are milk, cheese, yoghurt, calcium-fortified soy drinks, canned fish with bones, sesame seeds and sesame seed paste (tahini) almonds. Bananas make drinking milk extra delicious as they have a creamy texture, so try one of our banana smoothies. A smoothie or shake is an easy breakfast option and is a healthy alternative to a bowl of cereal.
Are Bananas Good for Pregnant Women?
Making sure your diet stays healthy is vital to your baby's growth. Eating nutrient-rich foods such as bananas can help you manage several aspects of your pregnancy. As long as you don't suffer any banana-related allergies, munch on one for breakfast, bring a couple along during the workday and slice them up for dessert. They're jam-packed with benefits for you and your baby.
Vitamin B6
All of the B-vitamins play a crucial role in your baby's development, but bananas are loaded with vitamin B6. Your baby's central nervous system relies on vitamin B6 to coordinate activity during his development and help with the biosynthesis of the neurotransmitters GABA, dopamine and serotonin. While your baby's central nervous system organizes this growth, vitamin B6 from bananas helps both of you transmit oxygen to the tissues through your hemoglobin. The recommended daily allowance of vitamin B6 for pregnant women is 1.9 milligrams. One medium banana contains 0.4 milligrams, or 21 percent of your RDA.
Potassium
Potassium is excellent for pregnant women. You should consume at least 4,700 milligrams of potassium daily. You'll get 9 percent of your recommended daily allowance from eating one medium banana. This important mineral mitigates some of the unpleasant side effects associated with pregnancy. It may reduce the frequency or severity of painful leg cramps and help prevent or take down natural swelling. Beware of rapid swelling, though -- this could be preeclampsia, which requires a timely diagnosis and treatment from your physician.
Diarrhea
Women who have to deal with diarrhea instead of -- or in addition to -- morning sickness can benefit from bananas. Bananas are a fibrous fruit and contain both gum fiber and pectin, a soluble fiber also found in apples. These fibers help relieve diarrhea by absorbing excess water in your body. The potassium in bananas can also help with the intestinal cramping that sometimes accompanies diarrhea.
Baby Boys
So many superstitions abound about how to guarantee a baby boy or girl. While there is no actual guarantee, scientists at Britain's Oxford and Exeter Universities studied nearly 750 women who were pregnant for the first time, seeking a link between diet and a baby's gender. High levels of potassium, sodium and calcium all correlated with birthing baby boys. A bowl of cereal in the morning with calcium-rich milk and potassium from sliced bananas may make a difference.
Chitinase
Despite all the benefits of bananas, a red flag of caution exists. Bananas contain chitinase, which is a major allergen associated with the latex-fruit syndrome. People who are allergic to latex need to avoid fruits that contain chitinase. In addition to bananas, this group includes avocados, kiwi fruit and chestnuts. If you've experienced latex sensitivity or an intolerance to other foods in the group, check with your doctor before downing any bananas.
You may be surprised to hear doctors recommend eating banana for high blood pressure, but that may well become more and more common.
Bananas are packed with nutrients, especially potassium.
An average-sized banana contains more than 400 mg of potassium and only 1 mg of sodium.
Potassium is one of the most important electrolytes in the body, and works with sodium to help regulate heart function and fluid balance - a key factor in controlling blood pressure.
The effectiveness of potassium-rich foods, such as bananas, in lowering blood pressure and protecting against heart disease and strokes is well accepted and supported by considerable scientific evidence, so much so, that the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
In one landmark studies researchers tracked more than 40,000 American male health professionals over four years to determine the effects of diet on blood pressure.
Men who ate diets higher in potassium-rich foods had a substantially reduced risk of high blood pressure and stroke.
How much potassium is in a banana?
We are often asked 'how much potassium is in a banana?' Well, the average Chiquita banana contains about 422 mg of potassium (a little less than ½ a gram), making bananas a potassium superfruit—that's 13% of the daily-recommended amount of potassium from only one Chiquita banana!
And did you know that the potassium in bananas stimulates your muscles, nerves and brain cells, and as a bonus, can also help reduce blood pressure and risk of stroke.
Get the Potassium You Need – Recommended Amounts per Age Group
With all of the incredible benefits of potassium in bananas, it's no wonder the Chiquita banana is one of the first solid foods new moms feed their babies. The Food and Nutrition Center of the Institute of Medicine has recommended the following potassium amounts per day for infants, children and adults.
(1 banana = 0.422g of potassium)
Potassium for Infants:
0-6 months: 0.4 grams a day (g/day)
7-12 months: 0.7 g/day
Potassium for Children and Adolescents:
1-3 years: 3.0 g/day
4-8 years: 3.8 g/day
9-13 years: 4.5 g/day
14-18 years: 4.7 g/day
Potassium for Adults:
Age 19 and older: 4.7 g/day
Get your banana potassium today by peeling and eating a Chiquita banana, and we invite you to browse our banana recipes for more ideas, and learn more banana nutrition facts.
RECENT STUDY ON BANANA FOR HIGH BLOOD PRESSURE
banana for high blood pressure
According to one study conducted more recently in India, researchers reported that blood pressure fell by 10% in people who ate two bananas daily for a week.
The study involved human volunteers at the Kasturba Medical College in Manipal in southern India.
It followed successful experiments in rats that showed that ripe and unripe bananas have compounds that can lower blood pressure.
Current drugs to lower hypertension, or high blood pressure, are called ACE-inhibitors. They are expensive and may produce side-effects such as dizziness.
One of the reasons for high blood pressure can be put down to overproduction of an enzyme (angiotensin converting enzyme or ACE) which causes angiotensin I to be converted into angiotensin II.
Angiotensin II is a hormone which causes constriction of blood vessels and an increase in blood pressure.
ACE inhibitors, as the word suggests, inhibit this conversion allowing the blood vessels to dilate causing a decrease in blood pressure.
The pharmaceutical trade in ACE-inhibitors is worth billions of dollars every year.
The Indian scientists report that natural compounds in bananas act in a manner similar to anti-hypertensive drugs in the Indian medical journal Current Science.
The Manipal team studied six popular banana varieties and found that all had ACE-inhibiting properties, though the ripened bananas had a stronger action than unripe ones.
HOW MANY BANANAS TO LOWER BLOOD PRESSURE?
just two bananas a day can help lower high blood pressure
According to scientists, two bananas a day can help control high blood pressure offering a cheap alternative to expensive drugs and without the their side-effects either.
The finding supports earlier research that potassium-rich food such as bananas could play a role in controlling blood pressure.
A 1997 study carried out at Johns Hopkins University in the US had suggested that people would have to eat five bananas a day to have half the effect of a blood pressure-controlling pill. But let's have a look at what a more recent study on banana for high blood pressure reveals.
Health
Two bananas a day keep blood pressure at bay
The health benefits of bananas are being investigated worldwide
Two bananas a day can help control high blood pressure, offering a cheap alternative to expensive drugs, according to scientists.
The finding supports earlier research that potassium-rich food such as bananas could play a role in controlling blood pressure.
A 1997 study suggested people would have to eat five bananas a day to have half the effect of a blood pressure-controlling pill.
Now researchers in India have reported that blood pressure fell by 10% in people who ate two bananas daily for a week.
Billion-dollar industry
The study involved human volunteers at the Kasturba medical college in Manipal in southern India.
It followed successful experiments in rats that showed that ripe and unripe bananas have compounds that can lower blood pressure.
Current drugs to lower hypertension, or high blood pressure, are called ACE-inhibitors. They are expensive and may produce side-effects such as dizziness.
They inhibit the action of angiotensin converting enzyme (ACE) which is responsible for forming a substance angiotensin-2 that constricts blood vessels and raises the pressure inside them.
The pharmaceutical trade in ACE-inhibitors is worth billions of dollars every year.
The Indian scientists report that natural compounds in bananas act in a manner similar to anti-hypertensive drugs in the Indian medical journal Current Science.
The Manipal team studied six popular banana varieties and found that all had ACE-inhibiting properties, though the ripened bananas had a stronger action than unripe ones.
Earlier studies
The 1997 study was carried out at Johns Hopkins University in the US.
Other foods may also have benefits
Its findings focussed on the role played by potassium, a mineral known as an electrolyte. Potassium works with sodium to help regulate fluid balance.
The study suggested that a daily intake of 2,300 mg of potassium - about five bananas - may lower blood pressure by about half as much as drugs can.
Last August, the American Heart Association advised that people with high blood pressure should eat a diet high in minerals and low in fat.
Researchers on its nutrition committee put a group of 459 people with mild hypertension on three different types of diet over an eight-week period.
The first diet was a control; the second was high in fruit and vegetable and the third was low in fat and high in fruit and vegetables. All three diets were low in salt.
The researchers found that a diet rich in fruit and vegetables alone can reduce diastolic pressure by 1.1mm of mercury.
Fruit and vegetables with a high level of naturally occurring electrolytes - which also include magnesium and calcium - include bananas, raisins, potatoes and dates.
Can potassium in bananas cut your stroke risk?
Bananas: one of your 5 a Day and a good source of potassium
‘More bananas and fewer crisps can help ward off strokes’, the Daily Mail reports, saying a study has found that people with high potassium intake have a 24% reduced risk of stroke. Researchers are also reported to say that lowering salt intake could increase benefits further.
Advice to switch from eating crisps to eating bananas is sound, but do we really need to boost our potassium intake?
The headlines stem from a well-conducted systematic review of global evidence on the effects of higher potassium concentration on cardiovascular health in healthy adults.
Good quality evidence suggests that boosting potassium intake to the recommended daily levels is associated with a decrease in blood pressure (by a few mmHg) compared to lower intakes. However, this effect was only found for people with high blood pressure.
Other evidence suggested that higher potassium intake could reduce stroke risk by 24%. However, it’s unwise to draw firm conclusions from these studies about how people’s health is affected by increased potassium intake.
A balanced diet featuring lots of fruit, vegetables and protein should give you all the potassium you need, without the need for supplements. In fact, too much potassium can be harmful, particularly for people with kidney disease or those already on certain blood pressure drugs.
Before you start scoffing bananas or popping potassium pills, it may be wise to talk about your blood preGP.
Where did the story come from?
The focus of this appraisal is on a study into potassium, carried out by researchers from the World Health Organization’s (WHO) Department of Nutrition for Health and Development, Geneva, Switzerland and other institutions in the UK. Funding was provided by various sources, including WHO funds, the Kidney Evaluation Association Japan, and the governments of Japan and the Republic of Korea. The study was published in the peer-reviewed, British Medical Journal.
The news reports are generally representative of this research.
What kind of research was this?
Can reducing salt intake cut stroke risk?
Some media reports also discussed the benefits of reducing salt intake. This news is based on a systematic review, published simultaneously in the British Medical Journal. It investigated the effects of salt reduction on blood pressure, hormones and blood fats.
Researchers found that a reduction of salt intake by about 6g of salt per day for four or more weeks also gave a reduction in blood pressure in people who had both high and normal blood pressure to start with.
The research was a similarly well-conducted review and these findings reinforce existing advice on salt intake.
This was a systematic review that aimed to examine the global literature looking at the effects of potassium intake on health.
The researchers claim that historically, humans tended to have a much higher intake of potassium – above 200mmol/day. Now our intake is much less, due to diets high in processed foods and low in fresh fruit and vegetables, they say, with intake in many countries below the WHO-recommended daily intake of 70 to 80mmol/day.
Because previous studies have linked lower potassium intake to increased risk of high blood pressure and stroke, the researchers consider that increasing potassium intake may help to reduce people’s risk of such chronic conditions.
The researchers say that previous reviews have had inconsistent findings. The WHO initiated the current review to systematically gather the results of studies in healthy adults and children without illnesses that could compromise the body’s potassium balance. The WHO did this to inform future guidelines. The researchers wanted to identify randomised controlled trials (RCTs) looking at:
how increased potassium intake affected blood pressure, death from any cause and cardiovascular disease in apparently healthy adults
how increased potassium intake affected blood pressure in apparently healthy children
how increased potassium intake affected blood lipid (fat) concentrations, kidney function and hormones released from the adrenal glands (such as adrenaline) in apparently healthy adults and children
what level of potassium intake would result in the maximum benefit for reducing blood pressure, and risk of death and cardiovascular diseases
whether the effects of increased potassium are affected by factors such as people’s health, diet, or by the type of intervention used to help them increase their potassium intake
If insufficient RCTs were identified, the researchers planned to include less robust study designs, including non-randomised trials and observational studies.
What did the research involve?
The researchers used systematic review methods recommended by the Cochrane Collaboration. They searched numerous electronic databases and manually searched reference lists of studies and reviews. They identified randomised and non-randomised trials which had allocated at least one group of participants to increased potassium intake (intervention) and one group to lower potassium intake (control) for at least four weeks. To be included in the analyses, trials had to have measured potassium from urine samples collected every 24-hours (which can be used to estimate potassium intake). The researchers excluded studies involving:
acutely ill people
HIV-positive people
people admitted to hospital
people whose urinary potassium excretion was impaired due to a medical condition or drug treatment
Researchers were looking for outcomes related to blood pressure, all-cause mortality, all cardiovascular disease, and specifically stroke and coronary heart disease. They also looked at potential adverse effects of changes in concentrations of blood fat (cholesterol and triglycerides), concentrations of catecholamine (hormones such as adrenaline produced by the adrenal glands at the top of the kidneys) and kidney function. In children, the researchers wanted to find out about blood pressure, blood fats or catecholamine concentrations.
The researchers assessed studies for quality and risk of bias. Where possible, they pooled the results in meta-analyses to estimate the effects of higher potassium intake compared to lower.
What were the basic results?
The researchers identified 37 relevant studies, 35 of which were included in the meta-analysis. Of these, 22 were RCTs of adults, 11 were cohort studies of adults, and one was an RCT of children and one a cohort study of children. Due to the limited search results for children, the researchers broadened their inclusion criteria and identified a further RCT, one non-randomised study, and one additional cohort study in children. The two randomised trials in children included a total of 250 boys and girls aged 13-15 years.
Results for adults
The 22 RCTs in adults included 1,606 participants (individual study size 12 to 353 people) and were conducted across countries worldwide. In 20 studies, participants were given potassium supplements (as the intervention), in one study, participants were given potassium supplements and dietary advice or education, and in two studies the intervention was dietary advice or education alone. The cohort studies in adults included 127,038 people.
Blood pressure readings explained
Blood pressure readings are given as two numbers: systolic blood pressure (the maximum pressure) and the diastolic blood pressure (minimum). These pressures are measured in mmHg (or millimeters of mercury).
The systolic reading is given first (or ‘over’) the diastolic reading. For example, if your GP measures your blood pressure, they may tell you it is 120/80mmHg – which is a ‘normal’ blood pressure reading.
High blood pressure is judged to be about 140/90mmHg.
The researchers found by pooling the results of the RCTs in adults (after excluding those with outlying results) that increased potassium intake reduced systolic blood pressure (the upper figure) by 3.49mmHg (95% confidence interval (CI) 1.82 to 5.15) and diastolic blood pressure (the lower figure) by 1.96mmHg (95% CI 0.86 to 3.06). However, when they carried out sub-group analyses according to baseline blood pressure, they found that these beneficial effects were seen in the 16 studies including adults with high blood pressure (hypertension) at baseline, but not in the three studies including people with normal blood pressure.
When looking at the specific potassium dose used, they found that greatest effect upon blood pressure was obtained when the potassium intervention was between 90 and 120mmol/day (which reduced systolic blood pressure by 7.16mmHg).
When looking at disease risk, they found that potassium intake had no significant effect on risk of any new cardiovascular disease in general, or of coronary heart disease. However, the pooled results of nine cohort studies found that higher intake significantly decreased risk of stroke by 24% (risk ratio 0.76, 95% CI 0.66 to 0.89).
Increased potassium intake had no significant adverse effects on kidney function, blood fats, or catecholamine concentrations in adults.
Results for children
In children, the three controlled trials and one cohort study found non-significant effects of potassium upon blood pressure.
How did the researchers interpret the results?
The researchers say there is high quality evidence that increased potassium intake reduces blood pressure in people with high blood pressure at baseline, without having detrimental effects upon blood fat concentrations, catecholamine concentrations, or kidney function in adults. Evidence from observational studies suggests higher potassium intake is associated with a 24% lower risk of stroke.
They conclude that increased potassium intake is ‘potentially beneficial’ to most people who have normal kidney function for the prevention and control of high blood pressure and stroke.
Conclusion
This is a well-conducted systematic review, in which researchers scanned the global literature to identify all relevant studies examining the effect of higher potassium concentration in adults and children upon blood pressure and other cardiovascular health outcomes. Previous studies in this area have given inconclusive results.
This review has found evidence that higher potassium intakes are associated with a decrease in blood pressure (on average about 2 to 4mmHg) when taken by people who have high blood pressure. However, it is not certain how beneficial these relatively small changes would be to people, as it is not possible to say if this would have brought the person’s blood pressure to within normal range, or reduced their risk of other adverse health outcomes.
The evidence for a 24% reduction in stroke risk with higher intake comes from nine observational studies, rather than RCTs, and as such this is lower quality evidence. As no significant benefits were found for cardiovascular disease as a whole, or heart disease specifically, it is difficult to firmly conclude what direct impact increased potassium has upon cardiovascular disease risk.
Can you have too much potassium?
It is important to be aware that too much potassium can be harmful, as it can cause gastrointestinal symptoms or have harmful effects upon the heart.
Older adults or people with kidney disease or those taking certain medications, including certain blood pressure medications and diuretics, may be at increased risk from high potassium intake.
Because of the limited number of studies in children found, this review can’t make any conclusions about the impact of increased potassium intake for children either.
Also, as the researchers importantly note, their results cannot be applied to people with impaired kidney function or who are taking medication that affects their ability to control potassium. Nor should the findings be applied to pregnant or breastfeeding women who have a slightly higher daily potassium requirement. The review is not able to say which specific type of potassium supplement may be beneficial. For example, some studies used potassium bicarbonate, others potassium chloride and others potassium citrate.
This study supports the recommended daily amount of potassium (3,500mg). People should be able to obtain all the daily potassium they need by eating a balanced diet with lots of fruit, vegetables and protein, without the need for supplements. For more information, read about the Eatwell plate.
Peel This Tropical Treat for Blood Pressure
Your blood pressure could be lower just by indulging more in this sweet tropical treat: bananas.
Cheap and plentiful year-round, bananas are bursting with potassium. And a review of several major studies suggests that people who add the potassium equivalent of an extra 1 1/2 to 2 bananas to their day could drop their blood pressure 2 to 3 points.
More Points for Potassium
Dropping BP by 2 or 3 points is nothing to sneeze at. In fact, it's enough to lower stroke risk. In other research, people with the highest potassium intake levels cut their stroke risk by a whopping 38 percent compared with the people who got the least potassium. This magical mineral works by encouraging your kidneys to filter more pressure-boosting sodium out of your bloodstream. It also helps tiny blood vessels relax and makes pressure sensors in artery walls function more efficiently. (Here's another sweet treat that snares high blood pressure.)
Mass A-Peel
Aim for 3,000 milligrams a day of potassium to get optimal RealAge benefits. But don't rely on pills; they can be dangerous if you have kidney problems. Go with fruits and veggies instead -- not just bananas but prunes, watermelon, baked potatoes with the skin, mushrooms, tomatoes, and other produce, too. Produce will also give you a head start on these important blood pressure control strategies:
Slash the sodium. Fresh produce is naturally low in salt. And licking the salt habit can lower your blood pressure even if it's just a bit high. Here are ways to slash more salt.
Mine more minerals. Fruits and veggies pack not just potassium but calcium and magnesium as well, two additional pressure-pampering minerals. Get tips on sneaking more veggies into your diet.
Seek a sleeker you. Low-cal fruits and veggies can help you hit a healthy weight, which is important for your blood pressure. Use your mind to slim your waist.
Bananas aren't the only fruit with benefits. Get the good-for-you details on other healthy fruits.
