Langsung ke konten utama

6 Good Reasons to Eat a Banana Today

Recipes: BANANA CREAM CAKE

What goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. W​hat do these mean for your health? The Dietetics Department at Tiong Bahru Community Health Centre explains.​
Mini Banana Seeds Dwarf Banana Tree Seed Bonsai Rare Fruit Seeds ...

Recipe: BANANA NUT MUFFINS

Ever wondered what goodness is in a banana? Other than being rich in vitamin B6, bananas are a good source of vitamin C, dietary fibre and manganese. Bananas are also fat-free, cholesterol-free and virtually sodium-free. So what do these mean for your health?
Ms Peggy Tan, Dietitian, Tion​​g Bahru C​ommunity Health Centre, a member of the SingHealth group, explains why bananas are good for you and when you should eat them.

Health benefits of bananas

​​1. ​Bananas are one of the best fruit sources of vitamin B6​
Vitamin B6 from bananas is easily absorbed by your body and a medium-sized banana can provide about a quarter of your daily vitamin B6 needs.
Vitamin B6 helps your body:
·         produce red blood cells,
·         metabolise carbohydrates and fats, turning them into energy,
·         metabolise amino acids,
·         remove unwanted chemicals from your liver and kidneys, and
·         maintain a healthy nervous system.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.
2. Bananas are respectable sources of vitamin C
You may not associate bananas with vitamin C but a medium-sized banana will provide about 10% of your daily vitamin C needs.
Vitamin C helps:
·         protect your body against cell and tissue damage,
·    your body absorb iron better,
·     your body produce collagen - the protein which holds your skin, bones and body together, and
·    support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress a​nd pain.

3. Manganese in bananas is good for your skin
One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage.

4. Potassium in bananas is good for your heart health and blood pressure
A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs.
Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.
5. Bananas can aid digestion and help beat gastrointestinal issues
A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men.
Soluble and insoluble fibres play an important role in your health. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.
Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.
That said, bananas can help you beat gastrointestinal issues such as:
·         constipation,
·     stomach ulcers, and
·     heartburn

6. Bananas give you energy – minus the fats and cholesterol​
Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.


Komentar

advert-in

Postingan populer dari blog ini

Healthy Strawberry Oatmeal Bars

Ingredients For the Strawberry Bars:1cupold-fashioned rolled oats— gluten free if needed3/4cupwhite whole wheat flour— or substitute all-purpose flour or 1:1 baking flour to make gluten free1/3cuplight brown sugar1/4teaspoonground ginger1/4teaspoonkosher salt6tablespoonsunsalted butter— melted (or substitute melted coconut oil to make vegan/dairy free)2cupssmall-diced strawberries— about 10 ounces, divided1teaspooncornstarch1tablespoon freshly squeezed lemon juice— from about 1/2 small lemon1tablespoongranulated sugar— divided For the Vanilla Glaze (optional but delicious, especially if you prefer a sweeter bar):1/2cuppowdered sugar— sifted1/2teaspoonpure vanilla extract1tablespoonmilk— any kind you like Instructions Place a rack in the center of your oven and preheat to 375 degrees F. Line an 8x8-inch baking pan with parchment paper so that the paper overhangs two sides like handles. In a medium bowl, combine the oats, flour, brown sugar, ginger, and salt. Pour in the melted bu…

Kiwi and Melon Fruit Smoothie Recipe

Ingredients of Melon and Kiwi Fruit Smoothie1 Kiwi (cut)2-3 Papaya slices2 Melon slices Grapes1 Plum, sliced1 glass milk1/2-1 tsp honey1/2 cup oats




How to Make Melon and Kiwi Fruit Smoothie1.Mix all the ingredients in a blender and blend well.2.Serve chilled.
Note:
You can use sugar/honey according to your taste. Feel free to throw in any fruits that you like.

Source: https://food.ndtv.com/recipe-melon-and-kiwi-fruit-smoothie-335654

Strawberry Salad with Warm Goat Cheese Croutons

Ingredients2 (4-oz.) goat cheese logs1/3 cup all-purpose flour1 large egg2 tablespoons whole milk1/2 cup panko (Japanese breadcrumbs)1/2 teaspoon kosher salt1/4 teaspoon black pepper1/4 cup vegetable oil5 ounces mixed baby greens1 1/2 cups sliced fresh strawberries1 cucumber, peeled, halved lengthwise, seeds removed, cut crosswise into 1/2-inch slices1/4 red onion, thinly sliced Strawberry-Poppy Seed Vinaigrette Garnish: dill sprigs


Photo: Greg Dupree Styling: Ginny Branch

How to Make It Step 1 Cut each goat cheese log into 4 rounds. Gently press each round to 1/2-inch thickness on a baking sheet, and freeze 20 minutes.
Step 2 Place the flour in a small bowl. Whisk together the egg and milk in a second small bowl. Combine the panko, salt, and pepper in a third small bowl. Dredge goat cheese rounds in flour, dip in egg mixture, and dredge in panko mixture until coated. Place on a plate, and chill until all goat cheese rounds are breaded.
S…