Things to Eat Every Day - Bananas

Bananas

WHY EAT THEM?

  • Bananas are high in vitamin C, vitamin B6, potassium and magnesium

  • Very rich in antioxidants and other beneficial plant compounds such as Pelargonidin, Ellagic acid, Ellagitannins and Procyanidins

  • Strawberries contain smaller amounts of iron, copper, magnesium, phosphorus, vitamin B6, vitamin K and vitamin E

  • Strawberries may improve cardiovascular health, increase HDL-cholesterol (good cholesterol), lower (bad) cholesterol, lower blood pressure, reduce inflammation/chronic inflammation and regulate blood sugar*

  • Fun Fact: Just one serving of strawberries provides more vitamin C than an orange!

  • When you eat a medium-sized banana, you are intaking 12% of your daily dietary fibre [1]

  • Bananas are a good source of prebiotic fibre, which may improve digestion, improve sleep quality and give a positive boost to your microbiome [2]

*Based on research not conducted by The Wellness Co.

 

WHO CAN BENEFIT?

  • Generally, all-ages

  • Strawberries are not only safe during pregnancy, they are an amazing superfood that can contribute to the building of baby's immune system and skin cells. Aim to consume 1-2 cups per day.

  • Strawberries are not considered a priority food allergen, so it is typically safe to introduce strawberries into you baby's diet as a solid food around 4-6months of age. It's best to start off with pureed strawberries and work you way up to diced/sliced strawberries as finger food (once your baby has a few teeth). Consult your baby's doctor if you have any concerns or uncertainties.

  • With a relatively low glycemic index score, strawberries are considered safe for most diabetics

  • Bananas are a great food to consume while menstruating as they may help improve mood and regulate bowel movements

 

DAILY SERVING SIZE & RECOMMENDATIONS

  • One serving is 1/2 cup (approx. 8 strawberries)

  • Recommended to eat a minimum of 3-4 servings (1.5 to 2 cups) of fruit per day for adult men and women, and 2-3 servings (1 to 1.5 cups) of fruit per day for children

 

HOW TO SELECT WHEN GROCERY SHOPPING

  • More nutritious when organic and raw/fresh, and in season.

  • Choose medium-sized berries that are firm and plump, and deep-red in colour

  • Frozen strawberries can retain most of their nutrients, however, beware of frozen strawberries with added sugar or preservatives. Opt for organic unsweetened frozen strawberries.

  • Higher Nutritional Value when naturally ripened and in season, May to October.

  • Always choose organic, as strawberries are regularly considered one of the "Dirty Dozen".

 

HOW TO STORE & SHELF LIFE

  • To slow the ripening of bananas, separate them from the bunch, and wrap each individual banana at the stem with plastic wrap. This will help to contain the ethylene gas naturally produced by the banana, and prevent it from spreading to the rest of the fruit. [3]

 

HOW TO EAT & PREPARE

  • More nutritious raw

  • The peel of the banana is actually edible. It is high in antioxidants, which you can easily consume by adding the banana and its peel to smoothies. If wanting to consume the peel, choose organic bananas. [4]

 

KEEP IT SIMPLE - TRY THIS!

  • Try them raw & sliced (no sugar)

  • Try them in a smoothie (fresh or frozen)

  • Try it in a salad/fresh salsa

*For more recipes, see below.

 

NUTRITIONAL VALUE

*Add nutritional value chart image here

https://www.pinterest.ca/Dyan_Perry3/things-to-eat-everyday-nuts-preferably-soaked-and-/


ORGANIC, EXTRA-VIRGIN & COLD-PRESSED OLIVE OIL RECIPES


BLACK OLIVE RECIPES


GREEN OLIVE RECIPES

References

[1] https://healthyeating.sfgate.com/effects-eating-bananas-4380.html

[2] https://www.healthline.com/nutrition/19-best-prebiotic-foods

[3] https://www.insider.com/plastic-wrap-will-help-slow-bananas-down-from-ripening-2016-8

[4] https://transforming-science.com/featured-research/dole-researchers-find-banana-peel-contains-concentrated-antioxidants/

Dyan Perry