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Food for Mood & Top Tips for Health

Hello!


Food focus: Bananas

Here's some information for you from the BBC. https://www.bbcgoodfood.com/howto/guide/health-benefits-bananas


Nutritional highlights

Bananas are an excellent source of potassium and supply vitamin B6*, fibre and carbohydrate, and some vitamin C. Since they have a lower water content than most fruit, bananas typically have more calories as well as a higher sugar content compared to other non-tropical fruits.

A 100g serving provides 81kcal, 20.3g of carbohydrate, 1.4g fibre and 18.1g of natural sugar.

Unripe bananas have a higher starch content. As they ripen, the starch is converted to sugar (and the fruit becomes sweeter). Green bananas are also a good source of pectin, which is a type of dietary fibre found in fruits and helps them keep their structural form. Pectin breaks down when a banana becomes overripe, which causes the fruit to become softer.

  • B6 is vital for a healthy nervous system. Helps the body break down proteins. Helps the body break down stored sugar.

  • Vitamin C

Health benefits

Bananas are loaded with valuable micronutrients, especially potassium. Potassium is one of the most important electrolytes in the body, helping to regulate heart function as well as fluid balance – a key factor in regulating 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 bolstered by considerable scientific evidence.

Bananas are soothing to the gastrointestinal tract due to their high content of pectin – as soluble fibre that not only lowers cholesterol but normalises bowel function. The high fibre content of bananas promote satiety (feelings of fullness).

The resistant starch in bananas also has a prebiotic effect, helping to fuel the gut bacteria so they increase their production of short chain fatty acids which are beneficial for digestive health.

Did you know?

The inside of a banana skin can be used to calm an itchy mosquito bite - many people find that rubbing the bite with the skin helps to reduce irritation.

Botanically speaking, the banana is a berry. https://en.wikipedia.org/wiki/Banana

You can read more about bananas here: https://www.healthline.com/nutrition/foods/bananas#vitamins-and-minerals

This week’s Top Tip: How to know if you haven’t had enough to drink

Two early signs of dehydration are thirst and dark-coloured urine. This is the body's way of trying to increase water intake and decrease water loss. Other symptoms may include:

  • dizziness or light-headedness

  • headache

  • tiredness

  • dry mouth, lips and eyes

  • passing small amounts of urine infrequently (less than three or four times a day)

So if you have any of these symptoms, try having a drink before doing anything else and you may solve your problem.


Quote of the Week

Don't eat anything with more than five ingredients, or ingredients you can't pronounce.Michael Pollan


Please send any ideas for foods you'd like me to cover or any good, simple recipes you have to:  psswellbeingcentres@gmail.comHave a good week!

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