January 12, 2018 – Top 10 Health Benefits Of Bananas, Cucumber & Onion
One of the most consumed fruits in the world, Banana has a lot of health benefits.
Bananas Nutritional Facts:
A medium banana weighs about 125.5 grams. Bananas are naturally free of fat, cholesterol and sodium. Bananas provide a variety of vitamins and minerals.
Health Benefits Of Bananas:
Asthma: A study found that children who ate just one banana per day had a 34% less chance of developing asthma.
Cancer: As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer.
Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. A high potassium intake is associated with a 20% decreased risk of dying from all causes.
Heart health: The fiber, potassium, vitamin C and B6 content in bananas all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.
Treating diarrhea: Bland foods such as apple sauce and bananas are recommended for diarrhea treatment. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores.
Weight Loss: Finding foods to fit into your weight-loss diet can be challenging, but bananas make a perfect fit. Bananas are naturally sweet and can help curb your sweet tooth if you get that afternoon sugar craving. Food is forced to sit in your stomach for a while, making you feel full. If you have a banana before lunch, you’ll be less likely to overeat when your food comes to the table.
Helps Digestion: Bananas are a great source of dietary fiber that most of us don’t get nearly enough of. Fiber helps the food you eat move smoothly through the digestive tract and improves elimination.
A couple of bananas may be a healthier choice than laxatives to treat occasional constipation.
Adding a banana to your diet also helps keep your eyes healthy. Bananas have a small amount of vitamin A, a fat-soluble vitamin that is vital for protecting your eyes and normal vision. Bananas also contain alpha-carotene and beta-carotene, which convert to vitamin A to further keep your eyes healthy.
Regularity: Enjoying a banana each day aids in keeping you regular. As insoluble fiber travels through your digestive tract, it sweeps up waste and helps push it out. You’ll have more regular bowel movements that are soft and easy to pass.
Good for Ulcers
Eating bananas regularly may help protect against stomach ulcers. Compounds in bananas seem to create a thicker protective barrier in the stomach against hydrochloric acid.
Bananas also contain protease inhibitors that work to eliminate certain bacteria in the stomach implicated as a major cause of stomach ulcers.
Build Better Bones with Bananas: Eating bananas frequently as part of your healthy way of eating can help improve your body’s ability to absorb calcium via several mechanisms.
A Hangover Cure
Bananas are a great hangover food for mornings when you’ve overdone it a bit the night before. A couple of bananas in a blender with ice, some berries and coconut milk or organic cow’s or goat’s milk makes a really good recovery drink.
Health Benefits Of Onion
The chemicals in onions help to improve the working of Vitamin C in the body, thus helping boost immunity.
Onions contain chromium, which assists in regulating blood sugar.
•For centuries, onions have been used to reduce inflammation and heal infections.
• Do you enjoy sliced onions with your food? If yes, rejoice! Raw onion encourages the production of good cholesterol (HDL), thus keeping your heart healthy.
• A powerful compound called quercetin in onions is known to play a significant role in preventing cancer.
• Got bitten by a honeybee? Apply onion juice on the area for immediate relief from the pain and burning sensation.
• Onions scavenge free radicals, thereby reducing your risk of developing gastric ulcers.
•Those bright green tops of green onions are rich in Vitamin A, so do use them often.
•My favorite way to enjoy onions is to slice them really thin, squeeze some lemon juice on top and add a little salt. Sprinkling a few freshly washed cilantro leaves adds fragrance and flavor to this simple, quick salad, without which no dinner of mine is complete.
Health Benefits Of Cucumber
Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits, according to World’s Healthiest Foods.
“We should definitely seek out foods that are nutrient-rich, using the positive approach of what to put on your plate vs. what to keep off,” said Angela Lemond, a Plano, Texas-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene. “Beta carotene is an antioxidant that helps with immunity, skin, eye and the prevention of cancer,” said Lemond.
A study published in the Pakistan Journal of Nutrition found that cucumber seeds were a good source of minerals, and contained calcium.
“Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol,” said Megan Ware, a registered dietitian nutritionist in Orlando, Florida.
There are just 16 calories in a cup of cucumber with its peel (15 without). You will get about four percent of your daily potassium, three percent of your daily fiber and 4 percent of your daily vitamin C.
They also “provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin A,” Ware said.