Enjoy bananas for good health

Who doesn’t like bananas?  One of my favorite fruits.  Such a fave, that I eat a banana every morning.  What are some health benefits and convenience of eating bananas?

 

Easy and convenient

• Bananas are now available in grocery stores all year.  One doesn’t have to wait for them to be in season.
• Bananas are easy to store, don’t need refrigeration and easy to pack in a lunch.
• Kids find bananas easy to eat. 

If you ever went to a school lunch room when apples are served, you would be shocked to see how many apples have a tiny bite in them and then the rest of the apple hits the garbage can.  But when bananas are served, the kids usually eat all of the banana.  

What are the health benefits of bananas?

• Potassium:  Loaded with the mineral, potassium.  “A medium banana gives you 422 milligrams, which is 9% of what you need every day.”  Potassium helps you lower your blood pressure.  How?  Potassium helps your body get rid of sodium so it really helps manage blood pressure.  As I noted in a previous blog, I was talking to a custodian and she stated she had high blood pressure. I told her to eat a banana every day.  Why?  Because bananas have potassium which would help lower her blood pressure.  No one had told her about potassium and how foods high in potassium would be helpful to those with high blood pressure.  Another benefit of potassium is that it helps the walls of your blood vessels relax, which also helps lower blood pressure.
• Fiber:  I have written many times about how important fiber is to good health.  (See:  Easy food habits to adopt for a healthier you in 2023 ).  One banana provides about 3 grams of fiber, or about 10% of what you need every day.   The soluble fiber in bananas help lower cholesterol and can “help ease inflammation”.  Fiber in foods help you feel fuller, longer.  So a good choice for people who want to lose weight.  
• Prebiotics – you probably heard of the good bacteria in foods like yogurt.  Well those good bacteria need to be fed to thrive in your gut.  What do these good bacteria eat?  Fiber.  The fiber in bananas help those good bacteria thrive. 

What are some other health benefits of bananas? 

• May lower your risk of stroke
• Can help keep your bones healthy as you age
• Helps your muscles work better
• Can help prevent kidney stones (but for those with kidney problems, too much potassium not good.  Check with your doctor.)
• Lessen lactose intolerance
• Ease irritable bowel syndrome

What about diabetics?

Bananas do provide carbs so diabetics need to be aware of this.  WebMD notes, “If you have diabetes, you can enjoy half a banana when you need a snack.” A medium banana gives you about 27 grams of carbs.

What about exercise and recovery?

I like to eat a banana before I walk or do a morning workout. Why?  Because bananas provide me with a quick source of energy.  What about post-workout?  Most trainers recommend some carbs after a workout to help with recovery. 

What other nutrients do bananas provide?

• Vitamin B-6 – many people haven’t even heard of vitamin B-6.  But bananas supply you with about 25% of what you need each day.  B-6 is good for your metabolism. Important for brain development during pregnancy and infancy and can help your immune system.
• Vitamin C – Although bananas aren’t a rich source of vitamin C, one banana provides about 10 milligrams so a decent contribution to getting about 75-90 milligrams a day.  Vitamin C helps your immune system, helps your skin build collagen, may help protect again heart disease, cancer and promotes good eye health.  (See:  Foods to help prevent wrinkles ).  
• Magnesium – a mineral important for strong bones, and also control of blood pressure and blood sugar levels.  One banana gives you about 8% of your daily needs.
• Vitamin A – usually this vitamin is associated with dark green and dark orange foods like carrots, apricots, spinach.  But bananas do provide some vitamin A.  Vitamin A is good for your eyesight, skin, immune function, helps your heart and lungs. and may help protect you from cancer.  One medium banana provides about 76 IU of vitamin A.

Summary:  Bananas are such an easy food to add to your day.  Grab a banana as you are walking out the door and enjoy it for a snack at work.  Pack a banana or half a banana in your kid’s lunch.  When we stop at a convenience store when traveling, I like to buy a banana as a healthy snack.  Making a smoothie?  Add a banana for a good nutritional boost.  Many people don’t eat the 5 A Day, five fruits and veggies a day.  So easy to add a banana a day, and to add some good nutrition to your day.  

 Sources:  potassium , walls , Easy food habits to adopt for a healthier you in 2023 , banana, Prebiotics , health benefits , recommend , vitamin B-6 , Vitamin C , Foods to help prevent wrinkles , mineral , Vitamin A  Image sources:  Bananas , Bananas and health , Health benefits  

Does eating ultra-processed foods increase cancer risk?

Everyone has heard of “processed foods”.  But now they talk about “ultra-processed” foods.  When teaching nutrition we did talk about why processed foods can be unhealthy but only recently has the term “ultra-processed” foods come into vogue.  In a previous blog post, Should You Avoid Ultraprocessed Food?, I noted that some of my students say that to eat healthy one should avoid “processed food”.  What they did not seem to understand is that most of the food we eat is processed to some extent.  Whole wheat bread is a healthy choice but bread is a “processed food”.  They harvest the grain, mill the grain, make the flour and then make the bread.  Cereal, canned vegetables, frozen vegetables, 100% juice – all are processed to some extent. 

But now there is “ultraprocessed food”.  These foods are not only highly processed but often contain a lot of added sugar, salt and fat as well as preservatives and many have artificial coloring added.  These foods are usually low in fiber and low in protein.  

What foods are considered ultraprocessed foods ?

• Frozen meals: premade meals
• Processed meats: Hot dogs, cold cuts like bologna, sausage, bacon, ham
• Fast food – chicken nuggets, French fries, etc.
• Packaged desserts like cookies and cakes
• Salty snacks like Cheetos
• Soft drinks

Who eats ultraprocessed foods?

Probably most of us eat some ultraprocessed food.  A study in BMJ of 9317 participants found that ultraprocessed foods accounted for a whopping 57.9% of the participant’s daily calories.  This added a lot of added sugar to their day as the amount of added sugar in processed foods is 8X the amount in processed foods.        

Are ultraprocessed foods linked to heart disease and cancer? 

A study from Tufts University found that eating a lot of ultra-processed food increased the risk of colorectal cancer in men.  A recent study of over 200,000 American adults found that “men who ate the most ultra-processed food had a 29% higher risk for colon cancer”.

For women, there is an increased risk from eating “ready-to-eat/heat mixed dishes”. 

Another study found that diets highest in ultraprocessed foods had an increased risk for heart disease.  

Are some foods protective?

One study found that yogurt and dairy desserts were protective for women and “appear to limit the colon cancer risk for women”.  Note that this is dairy foods made from cow’s milk.  Unclear if the plant-based milks are protective.

The American Cancer Society offers advice on how to reduce your risk of colon cancer.  These include getting screened, getting regular exercise, weight control, not smoking, avoiding alcohol and of course DIET.

What are the dietary recommendations to reduce one’s risk of colon cancer?  Eating lots of fruit, vegetables and whole grain foods are protective.   This is probably because these foods provide healthy antioxidants and fiber. Another recommendation is to eat less processed foods and definitely less ultraprocessed food.    GoodRX notes:

• Fiber is an important part of a healthy diet.
• Eating more fiber has been linked to a lower colon cancer risk.
• High-fiber foods include whole grains, vegetables, and fruit.

Interesting how different doctors deal with diet and colon cancer.  My gastroenterologist made no recommendations on diet or fiber intake when counseling me on colon cancer prevention.  In contrast, my husband’s gastroenterologist gave him a full-page list of the fiber content of various foods and advised him to increase his fiber intake.  The American Institute of Cancer Research “recommends that adults consume at least 30 grams of dietary fiber each day as part of a healthy eating pattern to lower cancer risk”.  For most people, that is a huge increase in fiber as most women consume only 15 grams of fiber a day and men consume about 18 grams of fiber a day.  For a list of fiber-rich foods go to The Top Fiber-Rich Foods List.  A note of caution.  Add fiber rich foods to your diet slowly or you will experience what my daughter calls “bubble gut”.  It takes your body awhile to adjust to adding more fiber to your diet.  So do this over a period of weeks, not days.

Some suggestions for reducing ultra processed foods.  The more minimally processed foods are often around the perimeter of the grocery store.  Thus, fresh fruit and vegetables, dairy products.  Enjoy an apple instead of applesauce.  Enjoy a baked potato instead of French fries.  Drink real 100% juice instead of SunnyD or a fruit punch drink.  Better yet, eat an orange.  Eating more meals at home or packing your lunch and snacks is another way to cut back on ultraprocessed foods in your diet.  Make healthier choices.  Instead of potato chips, choose SunChips or enjoy some popcorn.  I tell my students they don’t have to give up chips but to choose healthier chips.  Instead of potato chips, choose SunChips or enjoy some popcorn. 

Think about the foods you eat and how you may be able to cut back on some of the ultraprocessed foods and how you may add more fiber to your day.

Sources:  Should You Avoid Ultraprocessed Food? , foods , ultraprocessed foods , BMJ , heart disease and cancer , study , study , heart disease , American Cancer Society , GoodRX , American Institute of Cancer Research , The Top Fiber-Rich Foods List  Image Sources:   Processed foods ,  Less processed chart , Foods with fiber

Foods to prevent wrinkles

As we age, we get wrinkles.  An who wants a lot of wrinkles?  Are there foods you can eat that would help prevent wrinkles?  What are some foods that dermatologists and dietitians recommend?  My sister sent me a great article, 10 Best Foods to Prevent Wrinkles, According to Dermatologists.  There are a lot of good articles written by nutritionists about foods you can add to your day to help prevent wrinkles.  As we age our skin loses collagen and elasticity.  There are foods that can help fight cell damage and even foods that help prevent wrinkles when going out in the sun.  I call them “sunscreen” foods.  As Mayo Clinic notes:  There is some evidence that certain vitamins in our diet help protect your skin.  More study is needed on the role of nutrition, but it’s good to eat plenty of fruits and vegetables.  

In addition to foods, remember to use sunscreen and wear a hat.   I use sunscreen on my face 365 days a year and I almost always wear a hat outside. 

Is there a diet one can follow that will help prevent wrinkles? 

Yes, Dr. Frank, a dermatologist in New York City recommends the Mediterranean Diet.  Why?  Because this diet emphasizes fruits and vegetables.  Fruits and vegetables are loaded with healthy antioxidants that “promote collagen healing”.  (Read more about the Mediterranean diet at Best Diets for Health 2023) 

Stock up on some healthy foods to help prevent wrinkles and to add a healthy glow to your skin.

Protein foods – protein helps build and repair skin cells and collagen.  In fact, “collagen accounts for 30% of your body’s protein.  It provides structure, support or strength to your skin, muscles, bones and connective tissue….. a well-balanced diet gives your body the raw ingredients it needs to help make collagen naturally.”

As noted in a previous blog, proteins are made up of amino acids and some of these amino acids are particularly important for building collagen.    How can you add some high-quality protein foods to your day? (See:  What are some top high quality protein foods? )

• Eggs – believe or not, eggs are considered the gold standard for protein quality.
• Dairy – dairy products including cow’s milk, yogurt, cheese, and cottage cheese.  Dairy products made from cow’s milk provides 2 high quality proteins, including casein and whey.  Enjoy some cream in your coffee?  Switch to adding some cow’s milk in your coffee and boost your protein intake.
• Meat, fish poultry – also provide high quality protein.

Vitamin C:  Add some “C” to your day.  Why “C”?  Vitamin C rich foods help build collagen.  As noted in my blog post, Are you getting your daily vitamin C? , “Vitamin C not only supports collagen production, it helps stimulates collagen production “.   Vitamin C foods actually helps protect your skin from the sun.  NIH indicates that improving your vitamin C status may help prevent wrinkles as you age because C helps with collagen formation. 

• Citrus fruits are loaded with C – oranges, grapefruit, tangerines, mandarins.  Although lemons are citrus, lemonade is not a great source of “C” as it is mostly added sugar.  OJ is a good source of “C” but it must be real juice, not fruit drinks or fruit punch.  SunnyD, Hi-C, Capri Sun fruit punch are not 100% juice and have a lot of added sugar.  Look at the ingredients.  If sugar has been added, it is not 100% juice.  I drink a glass of real orange juice every morning.  Then I know I get my daily “C”.

o   What is NOT Juice? (See:  Are you drinking real juice or fake juice?)

• Juice drink
• Juice Cocktail
• Fruit Drink
• Fruit Punch

• Peppers – both red and green bell peppers are loaded with “C”.
• Broccoli – another veggie loaded with “C”.
• Strawberries, cantaloupe, watermelon, honeydew – all are good sources of “C”.
• Blueberries – provides a good source of “C”.  Not as rich as other fruits but a half cup provides 12% of your daily C needs.

Vitamin A:  I am a big fan of eating foods rich in vitamin A or its precursor, carotene.  This vitamin not only helps prevent wrinkles it may help protect against sun-damaged skin that can cause wrinkles.  Good sources of vitamin A rich foods include dark orange or dark green fruits and vegetables.  Thus, lettuce would have little vitamin A but spinach and kale are rich in carotene, the precursor of vitamin A.  Sweet potatoes, pumpkin, carrots, peppers, mangos, apricots, broccoli, tomatoes, and dairy products like milk, yogurt and cheese are good sources.  I eat some baby carrots for lunch every day as my sister recommended.  Then I know I get a rich source of vitamin A every day.  

Minerals:  two minerals are important for collagen production:  copper and zinc. 

• Zinc – rich sources of zinc include meat, fish, seafood.  Enjoy oysters? They contain more zinc than any other food.  Enjoy some oatmeal as it is a good source of zinc.  Dairy products made from cow’s milk not only add high quality protein to your day, they also add zinc to your day.  Some breakfast cereals are fortified with zinc, but you need to read the label to see if zinc has been added.  Other sources of zinc include eggs, beans, broccoli, cherry tomatoes, and blueberries. 
• Copper - this mineral has an important role to play in collagen production.  Rich sources of copper can be found in shellfish, seeds, nuts, organ meats, wheat-bran cereals, whole grain products like whole grain bread, whole grain crackers, whole grain pasta.  Vegetables rich in copper include potatoes, chickpeas, avocados, spinach, and asparagus.  Fruits that are good sources of copper include raw tomatoes and apples.
  

Summary:  Eating for healthy skin isn’t hard.  Focusing on adding colorful fruits and vegetables is a way to start.  A small leaf of lettuce on a hamburger won’t do much for healthy skin.  But a salad of spinach, carrots and some cherry tomatoes will do a lot as this adds vitamin A (as carotene), vitamin C and many antioxidants to your day.  Sprinkle that salad with some grated cheese and you added a good source of high-quality protein.  When I go to a salad bar, I pass on the lettuce and fill my plate with spinach or darker greens, top it with some cut up eggs and a side of cottage cheese.  How can you up your intake of wrinkle fighting foods?

  Sources:  10 Best Foods to Prevent Wrinkles, According to Dermatologists , skin , Mayo Clinic , dermatologist , Best Diets for Health 2023 , collagen , What are some top high quality protein foods?  , protein quality , Are you getting your daily vitamin C? , NIH ,  Are you drinking real juice or fake juice? , fruits , protect , good sources , zinc , sources   Image Sources:  Vitamin A , Protein , Orange juice