Basic HTML Version
68
september
october 201 3
Bananas have so much to offer, both nutritionally
and for relieving the symptoms of numerous ailments.
Bananas are rich in vitamins, minerals, and fiber.
Bananas contain iron, which combats anemia; potas-
sium, which lowers blood pressure and counteracts
bone loss; and vitamin B6, which supports balanced
blood-glucose levels.Want good mood food? Bananas
contain tryptophan, serotonin, and norepinephrine,
which act as antidepressants and calming agents.
Bananas are also helpful in preventing strokes and age-
related macular degeneration of the retina.
Bananas are good for people with ulcers or heartburn,
because they lower gastric juice levels and build a protec-
tive coating in the stomach. They contain pectin, which is
known to alleviate constipation. Bananas are also great
baby food because they are easily digestible. Most people
are not allergic to bananas (although it is possible!).
Bananas and Sports
Bananas’Äîwith potassium, magnesium, and
vitamin B’Äîare a great choice for runners. Darren Brown,
program coordinator and head coach for RunKNOX, a
non-profit organization dedicated to running programs
and community health, advises his runners to eat ba-
nanas. However, he points out that bananas do contain
starchy carbs, which can lead to blood sugar imbalance.
He suggests making a well-roundedmeal by mixing a
banana with peanut butter, which is high in protein, and
wheat bread, which contains complex carbs.
Amy Lambert is a beginner runner with RunKNOX. She
writes a blog for women about running, cooking, beauty,
DIYprojects, and better living called Coffee, Scarves, and
Running Shoes
ranmy first 5K in the spring of 2012 and I trained for subse-
quent 5Ks at faster times later in the fall,’Äù saysAmy.’ÄúWhile
I was doing the short distance training, I fueled beforemy
runwith a banana or toast with honey or jam, and carried
water while running using a handheldwater bottle. How-
ever, as I went further intomy training, I realized I needed
more fuel to keepmy energy levels up during and after my
run, as well as to replenishmy electrolytes.’Äù
Electrolytes are minerals in the blood and other
body fluids that break into small, electrically charged
particles called ions. Electrolytes regulate the body’Äôs
fluids, helping to maintain a healthy blood pH balance,
and creating the electrical impulses essential to all
aspects of muscle activity. Common electrolytes
include calcium, magnesium, phosphorus, potassium,
chloride, and sodium.
When eaten before a workout, the carbs in bananas
provide energy; the potassium, magnesium, and
vitamin B help after a workout and can keep muscles
from cramping.
Bananas are also’Äúresistant starch,’Äù which is a type of
indigestible fiber blocking the conversion of some carbs,
promoting fullness and increasing fat burning. Bananas
contain 2 to 4 grams of fiber each. (The Institute of
Medicine recommends that men between the ages of
19 and 50 get about 38 grams of fiber daily; men over 50
should get at least 30 grams. The recommendation for
women age 19 to 50 is at least 25 grams and for women
over 50, at least 21 grams.)
Because of their natural sweetness, bananas may help
curb cravings for refined sugars (doughnuts anyone?)
and other unhealthy sweet snacks. Bananas are low in
calories, ranging from 72 to 135 calories. The low caloric
content of bananas prompted the’ÄúMorning Banana
Diet’Äù in Japan, which recommended eating bananas
for breakfast, drinking water, eating a regular lunch
and dinner, and nothing past 8 p.m. The diet became
so popular that it led to a shortage of bananas in the
stores! However, bananas still contain 10 to 20 grams of
sugar, and despite their fiber content, a carb-basedmeal
usually leads to hunger shortly. The best bet is to blend
the banana with a cup of low-fat plain yogurt for added
protein and start your day with a balanced smoothie.
Body
Former Olympic runner
Missy Kane knows the
value of good nutrition
for keeping fit’Äìand
running at your best!