Dr. Fuhrman’s Aggregate Nutrient Density Index (ANDI)
Additionally, bananas contain filling fiber too. All of these benefits within one calorie piece of fruit sounds like a good deal, but bananas can also be tricky for certain people and may not be the best fruit choice for everyone. Because bananas contain a relatively high amount of sugar and carbohydrates, but practically no protein or healthy fats, they can quickly spike blood sugar levels. This is a problem for anyone who has a form of insulin resistance, including those who are pre-diabetic or who have diabetes.
Therefore bananas make a great fruit choice for most people, but not all. If you are someone who is otherwise healthy and relatively active, bananas are a smart and beneficial food choice to add to your diet. However if you have sensitives to insulin, trouble managing blood sugar, and substantial weight to lose, you may want to go with other fruit and food options over bananas. Bananas are a great pick-me-up snack because they provide carbohydrate in the form of quick-releasing sugars which your body can use for energy.
After a workout, your body uses carbohydrates to refuel and repair muscle fibers that have been broken down. After exercising, banana nutrition contains sugar molecules that are able to reach muscle tissues fast right when they are needed most. This helps restore glucose reserves quickly, which is vital for giving your body the energy it needs to build muscle and strength.
Bananas are useful either before exercise or immediately after, providing your body with the sufficient carbs and nutrients that it needs. At just calories, bananas make a great pre or post workout snack choice, especially considering they are a whole food and contain no processed or artificial ingredients like many packaged snacks do. Bananas are one of the richest sources of potassium in the world, with about mg of potassium per banana.
Potassium is another nutrient that is crucial for those who are physically active, but also for everyone else too. Potassium acts as an electrolyte and promotes circulatory health, helps to manage blow flow and hydration levels within the body, and helps oxygen to reach your cells 1. Potassium is useful in preventing high blood pressure and decreases the risks for heart disease and strokes because it regulates circulation, sodium, and water retention within the body 2.
Potassium helps to lower high blood pressure because it counteracts the effect of sodium within the blood. Fortunately, studies have shown that the best way to benefit from potassium is to consume more of it naturally though whole food sources, especially fruits and vegetables 3. Potassium also assists in the prevention of muscle cramping following exercise and helps you to heal and build muscle. This makes it an important nutrient for anyone who is especially physically active or who is recovering from an injury.
The fiber in bananas helps to prevent constipation , bloating, and other unwanted digestive symptoms. Fiber helps to regulate restoration and maintenance of regular bowel functions because it binds to waste and toxins within the digestive tract, helping to pull them out of the body.
Dietary fiber also importantly helps you to feel full for longer. Studies have found that a diet high in dietary fiber is protective against heart disease, cardiac arrest, and stroke. Fiber helps to reduce inflammation as it removes waste and toxins from the body, keeping arteries clear from dangerous plague build-up 4 5. Additionally, bananas are easy to digest and can help prevent cases of diarrhea. This is because of their starches and fiber which can help to bind waste within your digestive tract, while their potassium facilitates in balancing water retention in the gut and keeping you from becoming dehydrated.
Healthy levels of serotonin work to lift your mood and prevent mood disorders including anxiety and depression. Banana nutrition also includes antioxidants that help with the release of dopamine within the brain, another mood enhancing hormone 7.
Regularly consuming bananas can help to increase your energy, prevent fatigue from over-exerting yourself, and to keep a positive mindset.
Manganese is important for many functions within the body, including maintaining healthy skin, keeping the skeletal structure strong, maintaining proper brain function, and reducing free radical damage. Some animal studies have shown that low levels of manganese contribute to poor bone health and possibly evn conditions like osteoporosis. Bananas are low in calories with only about calories for one medium size banana.
The following nutrients were included in the evaluation: For consistency, nutrient quantities were converted from their typical measurement conventions mg, mcg, IU to a percentage of their Dietary Reference Intake DRI.
For nutrients that have no DRI, goals were established based on available research and current understanding of the benefits of these factors. To make it easier to compare foods, the raw point totals were converted multiplied by the same number so that the highest ranking foods leafy green vegetables received a score of , and the other foods received lower scores accordingly.
For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world. All material provided on the DrFuhrman. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.
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