Bananas are a favorite first course of food and an easy-to-pack snack, and for good reason, they're the most popular fresh fruit in the United States.
They** are cheap, portable, easy to peel, tasty, and filling.
What some people don't realize is that this tropical delicacy is also a nutritious food.
Bananas contain a variety of nutrients, including fiber and essential vitamins, which makes them a healthy fruit for babies as well as children, teens, and **.
Here's more information on why bananas deserve to be a staple in your family's diet.
Banana nutrients
Bananas were enthusiastically recognized by the American Medical Association in the early 1900s as a healthy fruit choice for children and may have been the first "superfood."
Here's an overview of some of the important nutrients in individual bananas:
Calories: 105
Fat: 0 grams.
Protein: 1 gram.
Fiber: 3 grams.
Carbohydrates: 27 grams.
Sugar: 14 grams.
Fiber: 3 grams.
Vitamin B6: 04 mg.
Vitamin C: 10 mg.
Potassium: 422 mg.
Magnesium: 32 mg.
BananasBenefits:
Are bananas healthy?Yes!
Bananas contain a balanced balance of essential vitamins and minerals with a surprising variety of beneficial health benefits.
This fruit is a great choice for all, but it can be especially useful for people at risk for certain health problems, including diabetes, heart disease, and obesity.
Diabetes management
Diabetics are advised to consume foods with a low glycemic index (GI).
Foods with low GI values (around 55) are less likely to cause blood sugar spikes that are dangerous for people with diabetes.
Ripe bananas have a GI of 51.
Slightly unripe bananas have slightly lower GI values, so for those concerned about blood sugar, a light yellow banana may be a more sensible choice.
Heart health
There are many reasons why your cardiologist may recommend bananas to keep your heart healthy.
First of all, the high potassium in bananas acts as both a mineral and an electrolyte.
Electrolytes carry a small charge throughout the body and are important for keeping your heart rate stable.
Decreased blood pressure
The potassium in bananas helps regulate the amount of sodium in our body, which is another boosting effect on the cardiovascular system.
Too much sodium can put pressure on our blood vessels, leading to high blood pressure.
Potassium prompts the body to flush out excess sodium in the urine.
Weight management
Some people mistakenly believe that because bananas are sweet and easy to digest, they may lead to weight gain.
In fact, the opposite is true.
Bananas, in addition to containing half the calories of some popular protein bars, also contain a lot of fiber, which can create a feeling of fullness and thus avoid hunger.
BananasRisks
Bananas do not pose health risks when taken as part of a balanced diet.
You may consume too much potassium, causing your kidneys to be unable to handle it, leading to hyperkalemia, which can damage your heart.
Hyperkalemia usually occurs in people who have kidney disease or are taking certain medications, such as diuretics, that affect the way our bodies process potassium.
But food-induced hyperkalemia is rare in healthy people.
Experts recommend adequate potassium intake of 400 to 860 mg for infants, 2000 to 2,300 mg for children, 2,600 mg for women, and 3,400 mg for men.
If you have kidney problems or take diuretics, it's important to talk to your doctor about how many bananas and other potassium-rich foods you can include in your diet so that you don't consume more minerals than your body can handle.
Bananas are low in calories and high in fiber, which makes them an excellent choice for children and ** who want to achieve or maintain a healthy weight.
Why bananas are great for babies and children
Bananas are one of the best "first foods" for babies because they are easy to mash with a fork (or chewing gum) and easy to digest.
But bananas should be a suitable fruit for children of all ages and stages for a number of reasons.
Naturally sweet
Babies have a natural love for sweets and bananas, which is why babies who start trying new foods in addition to breast milk or formula tend to be receptive to them.
It's no wonder you see them as a condiment in many packaged toddler treats, from puffs to other finger foods.
Rich in nutrients
Picky eaters, in particular, benefit from foods that contain a variety of vitamins and minerals in a single serving.
In addition to potassium, vitamins B6 and C, fiber, and magnesium, bananas contain small amounts of health-promoting vitamin D, vitamin K, folate, choline, calcium, iron, phosphorus, copper, manganese, and selenium.
Good fiber **
Bananas contain 3 grams of fiber per fruit, which can increase your overall daily fiber intake.
You may hear conflicting information about whether or not to give bananas to children with constipation.
This is because it depends to some extent on the ripeness of the banana.
Less ripe bananas can cause constipation, while ripe bananas do not.
However, there are other foods that are better suited for constipation, including plums, peaches, pears, and whole grains.
If constipation is a concern, offer bright yellow bananas with a brown spot or two, which indicates that they are fully ripe and unlikely to worsen constipation.
Super convenient
One of the great things about bananas is that they can be turned into homemade baby food very simply, even on the go.
You can mash ripe bananas into a puree with the back of a plastic fork without the need for fancy baby food-making equipment.
For older kids, bananas are easy to pack in a lunch box or backpack.
Bananas are less susceptible to bruising, have their own natural "wrapper" that is easy to remove, and do not require refrigeration to stay fresh.
How to add bananas to your diet
Adding bananas to your diet is as simple as eating bananas a few times a week.
1) Choose "freshly ripe" fruits. When buying bananas, choose fruits that are completely yellow in color and have stems that tend to separate from each other, which are all signs of ripeness.
You can also buy bananas that are still a little green and ripen them in a bowl outside the fridge.
2) Mash the banana until the baby is about 9 months old. Thereafter, most babies can eat large pieces of fruit.
3) Around their first birthday, give them half or a whole peeled banana.
By the time a child is one year old, most people should be ready to handle the whole fruit.
Alternatively, roll a banana stick into something like crushed cereal to make it easier to hold.
4) Using bananas in recipes can increase nutrition.
Replacing a small amount of fat with mashed bananas can make instant bread and crackers moister and sweeter.
Freezing banana chunks can make smoothies smoother and healthier. For a special breakfast, try the banana bread doughnut.
You may notice that bananas that are mashed or pureed will turn brown.
Don't worry, it's a natural result of the enzymes in the fruit reacting with oxygen.
If you find it troublesome, you can dip the slices in lemon juice, lime juice, or apple juice.
The ascorbic acid in citrus blocks the process that causes browning and does not affect the flavor of the fruit.
Summary
Bananas can be a smart first food for babies, a super snack for kids, and a great addition to a healthy diet.
Don't be fooled by their sweetness: Freshly ripe bananas contain fiber, which aids digestion and achieving healthy weight goals, as well as essential vitamins B and C, potassium, and magnesium for enhanced nutrition.
When you're looking for a quick and convenient snack, consider bypassing the packaged food aisle and looking for bright yellow skewers in the produce section.
Bananas are a delicious nutritional supplement in anyone's diet.