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7 Incredible Banana Benefits, Kela

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7 Incredible Health Benefits of Banana, Kela

Show us a fruit bowl without bananas in it? Indeed, this humble fruit, available at almost every street corner, is Nature’s gift to mankind! Easy and handy, all you need to do is remove the peel and bite into it. It is the easiest way to shoo away hunger pangs and re-energise yourself. It is a busy person’s best friend. Imagine how tough some mornings would be, if you did not have bananas and milk as a backup plan for breakfast. Fortunately, Nature has also packed a lot of health benefits into this handy fruit. From being a storehouse of energy to being rich in beneficial minerals and antioxidants, this fruit can do wonders for your good health. Find out more...

1. Provides Energy

Packed with sugars and fibre, it is a quick energy giver. It contains pectin which reduces appetite by delaying stomach emptying (1). It is therefore advisable to have bananas in the mornings, to get a full energy boost and feel fuller for a long time. This also makes it an ideal food for growing children. Almond Banana Smoothie and Date and Banana Shake are quick to make power packed breakfast drinks to start your day with.

2. High Potassium

Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. During high stress situations, when the levels of potassium dip, eating bananas is beneficial. High potassium diets are shown to reduce blood pressure in hypertensive individuals (2).

3. Regulates Bowel Movements

Bananas help restore normal bowel movements. Pectin present in banana helps normalize movement through the digestive tract. Banana is also helpful in relieving constipation due to the presence of resistant starch and pectin (3). Bananas are also good for diarrhea due to its soluble fibre content and being a good source of potassium it is needed to restore the losses due to diarrhea.

4. Blood Pressure

High sodium foods are not recommended for people with high blood pressure. Bananas have low sodium content and high potassium content, and contribute for making it an ideal fruit for hypertensives (4) (5).

5. High Antioxidants

Antioxidants help to fight against free radicals which cause damage to the cells of our body. Bananas contain Dopamine and Catechins which are strong antioxidants (6) (7). Bananas have good amounts of Vitamin C which is a potent antioxidant. Give a punch of antioxidants to your body with Fruit Chaat.

6. Cardiovascular Health

1 medium banana of 72 grams gives 6.21% of the Recommended Daily Allowance for Magnesium which is good for heart health (8). Bananas contain good amounts of potassium which is link to lower the risk of heart diseases by 26% (9). Hawaiian Fruit Bowl with Vanilla Cream is a heart friendly recipe prepared with low fat milk with goodness of a combination of fruits.

7. Cancer Prevention

Bananas contain pectins and pectic-oligosaccharides that have colon cancer preventive properties (10). Dietary fibres from fruits and vegetables have been associated with decreased risk of various cancers.


Nutrition Information for Kela, Banana

Nutritional Information for 1 no. of Banana
One Banana is 72 grams.
RDA stands for Recommended Daily Allowance.

79 Calories
0.90 grams of Protein
17.96 grams of Carbs
0.23 grams of Fat

0.36 mg of Vitamin B6, Pyridoxine = 18.00% of RDA (about 2 mg)

5.80 mg Vitamin C = 14.5% of RDA (about 40 mg)

1.59 grams of Fibre = 6.36% of RDA (about 25 grams)

21.75 mg of Magnesium (Mg) = 6.21% of RDA (about 350 mg)

260.64 mg of Potassium (K) = 5.54% of RDA (about 4,700 mg)

0.34 mg of Vitamin B3, Niacin = 2.83% of RDA (about 12 mg)

15.01 mg of Phosphorus (P) = 2.50% of RDA (about 600 mg)

0.48 mg Vitamin E = 2.40% of RDA (about 20 mg)

0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg)

0.28 mg of Iron (Fe) = 1.33% of RDA (about 21 mg)

1.58 mcg of Vitamin K = 1.31% of RDA (about 120 mcg)

0.10 mg of Zinc (Zn) = 1.00% of RDA (about 10 to 12 mg)

0.90 mg of Sodium (Na) = 0.04% of RDA (about 1902 mg)

 

Bananas in Your Diet…

Bananas make a great addition to your breakfast yogurt, cereal or smoothie. You can even use them instead of sugar in your baking and cooking. Start your day with Honey Banana Shake a calcium and protein rich drink to refresh your mornings. Banana Walnut Pancakes is a great option as breakfast or snack for pregnant ladies as well as growing children as it is energy boosting with good combination of B-complex vitamins.

Bananas are an amazing fruit option for babies as it is soft and sweet, you can make purees with combination of fruits like Banana and Papaya Puree. Or you can try making Banana Smoothie for babies and as a weaning food. Good for babies who have diarrhea as bananas will provide good amounts of potassium.

Make a unique salad using various fruits and vegetables like our recipe for Fruity Vegetable Salad to increase the intakes of fruits and vegetables.

Try our other recipes using bananas from our website or app.

Happy Cooking!!!

Banana, Kela Benefits



1

muesli recipe | muesli with fresh fruits | Indian style muesli with milk and fruits | healthy breakfast muesli | with 29 amazing images. Muesli is a versatile and nutritious Indian breakfast option that can be tailored to fit various tastes and dietary preferences. Cooking muesli on a pan with nuts adds a delightful crunch and enhances the flavors, making it a satisfying and wholesome meal. This method of preparation helps to toast the ingredients, which intensifies their natural flavors and nutty aromas. When combined with fresh fruits, it not only enhances the flavor but also boosts the nutritional profile of the meal. Here are some key points about muesli with fresh fruits: Ingredients for Muesli : 1. Rolled oats 2. Mixed nuts (such as almonds, cashews, and walnuts) 3. Seeds (like sunflower seeds, pumpkin seeds, and sesame seeds) 4. Dried fruits (such as raisins, dates, or figs) 5. Spices (cinnamon, cardamom, or nutmeg) 6. Sweetener (honey, jaggery, or maple syrup, optional) Fresh fruits used for muesli with fresh fruits. • Add ¼ cup of chopped banana. Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. • Add ¼ cup of chopped apple. Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. • Add 2 tablespoons anar. Pomegranate has anti-inflammatory properties. Pomegranate is considered as a heart-healthy fruit. Pomegranates contain nitrates which are shown to improve exercise performance. • You can add peaches, berries, pears or oranges to the muesli. To make the muesli recipe, in a large bowl combine rolled oats, almonds, walnuts, pistachios, pecan, pumpkin seeds, sunflower seeds, unsweetened coconut slices or flakes, sea salt, cinnamon, honey or maple syrup, vanilla extract or vanilla essence and mix well. Transfer the muesli mixture to a broad non-stick pan. Cook on a medium to low flame for 12 to 15 minutes, while stirring continuously. Let the muesli cool completely. Store Muesli with nuts in an airtight container. Serving Suggestions for Muesli with fresh fruits: For serving, place 1/2 cup muesli mixture in a bowl. Pour 1 cup chilled low fat milk or unsweetened almond milk over it. Top with chopped banana, chopped apple and Pomegranate. Serve immediately. Pro tips forMuesli with fresh fruits 1. Let the muesli cool completely in the same pan for optimal crispiness. Leave it to cool undisturbed for 45 minutes, stirring once halfway through to ensure even cooling. 2. In a large bowl put 2 cups rolled oats. You could also use quick cooking rolled oats. Oats are a great source of protein for Vegetarians. It is rich in soluble fiber (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Enjoy muesli recipe | muesli with fresh fruits | Indian style muesli with milk and fruits | healthy breakfast muesli | with step by step photos.

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banana apple porridge recipe | banana apple dalia and oats porridge | healthy Indian dalia oats and fruit porridge | with 41 amazing images. banana apple porridge recipe | banana apple dalia and oats porridge | healthy Indian dalia oats and fruit porridge is a nourishing breakfast option. Learn how to make banana apple dalia and oats porridge. To make banana apple porridge, heat the butter in a pressure cooker, add the broken wheat and sauté on a slow flame for 1 minute. Add the oats and sauté on a slow flame for another 2 minutes. Add the milk and 1 cup of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Add the sugar and cinnamon powder, mix well and cool slightly. Refrigerate for at least 1 hour. Just before serving, add the banana and apples and mix well. Top with cinnamon powder. Serve immediately. A healthy duet of grains like broken wheat and oats with fruits like banana and apples, this porridge is flavoursome and truly tempting. Sautéing the broken wheat and oats before cooking chases away the raw smell, while the cinnamon powder and fruits enhance the flavour and aroma further of banana apple dalia and oats porridge. With 215 calories per serving, the banana apple porridge is an ideal way to start a morning, as it not only gives a lot of energy but is also brimming with calcium, phosphorus, protein, fibre, B vitamins, etc. The fruits are a way to artfully add antioxidants to your diet and reduce inflammation in the body. You can make your choice between low fat milk and almond milk to make healthy Indian dalia oats and fruit porridge. Further we suggest that heart patients and weight watchers avoid the use of powdered sugar completely and diabetics avoid adding bananas too. Tips for banana apple porridge. 1. The porridge may look like having extra liquid but it will thicken once it comes out of the fridge. 2. After the porridge is cooled in the fridge, you can have half of it immediately and the other half the next day. But make sure you add fruits just before serving. 3. You can add ½ cup to 1 cup frozen blueberries just before serving. 4. Alternatively, you can add 1 cup of chopped fresh strawberries when they are in season. Enjoy banana apple porridge recipe | banana apple dalia and oats porridge | healthy Indian dalia oats and fruit porridge | with step by step photos.

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Banana Milkshake is an all-time favourite milkshake, which is a great hit especially with kids! The best part about this milkshake is that it has a creamy and luscious consistency even without using ice-cream, all thanks to bananas. The fruity-milky taste and the creamy mouth-feel make it a delightful treat for one and all. It is easy to make and takes just a few minutes, but you must serve it immediately as it tends to get discolored. This Banana Milkshake is also very filling and will keep you full for a long time, so you can enjoy it with breakfast or as a mid-day snack. You will also love other milkshakes like the Oreo Milkshake and the Strawberry Vanilla Milkshake .

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It is the dressing that transforms the simple combination of apples, bananas and dates into an exotic and tongue-tickling salad! You are sure to have tried varied dressings ranging from honey-based and lemon-based to olive oil-based and curd-based ones. The Apple. Banana and Date Salad features a totally off-beat dressing made of pineapple juice and lemon juice perked up with lemon rind, mustard powder and other peppy ingredients, which make the salad a totally out-of-the-world experience! Fruit based salads make a meal special and are traditional favorites as a side dish to the Main Course or at any parties, be it a Western Party , a Barbeque Party or an Island Party .

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strawberry banana smoothie recipe | 4 ingredient strawberry banana smoothie | Indian strawberry banana smoothie with milk | healthy strawberry banana smoothie | with 15 amazing images. strawberry banana smoothie recipe | 4 ingredient strawberry banana smoothie | Indian strawberry banana smoothie with milk | healthy strawberry banana smoothie is a satiating drink which can be prepared by a novice too. Learn how to make 4 ingredient strawberry banana smoothie. To make strawberry banana smoothie, combine the milk, strawberries, banana, honey and ice-cubes and blend in a mixer till the mixture is smooth and frothy. Pour equal quantities of the smoothie into 2 individual glasses. Serve immediately garnished with a strawberry slice on the rim of each glass. People all over the world love to wake up to the peppy aroma and flavour of strawberry. It is great to add to porridges and cereals, have as such, or in the form of a tantalizing Indian strawberry banana smoothie with milk. Bananas not only make the smoothie filling, they also impart a natural sweetness that balances the tanginess of strawberries very well. This helps do away with sugar; and just a dash of honey is enough give the smoothie a pleasantly sweet taste. It is our good fortune that this oh-so-tasty 4 ingredient strawberry banana smoothie is also chock-full of essential nutrients. The vitamin C in strawberry gives your skin a healthy glow, while the protein from milk helps to renew skin cells. Perfect to have as breakfast, this healthy strawberry banana smoothie can also be had as a snack later in the day by kids and adults both. Tips for strawberry banana smoothie. 1. Chop the banana just before making the smoothie to avoid black discolouration. 2. You can make you choice between full fat milk or low fat milk. 3. If you wish, you can avoid the use of honey too. Banana lends the necessary natural and pleasant sweetness. 4. Serving immediately is preferable. Enjoy strawberry banana smoothie recipe | 4 ingredient strawberry banana smoothie | Indian strawberry banana smoothie with milk | healthy strawberry banana smoothie | with step by step photos.

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In simple ways, you can transform your healthy bowlful of oats into a peppy breakfast that will pack some excitement into your busy morning! Here, we have cooked the oats, sweetened it naturally with honey and perked it up with crunchy almonds and the much-loved banana. The blend of fruity and nutty notes assures great taste and texture! We have used just a dash of honey, but you can increase the amount if you want it sweeter. You can also add chopped dates to boost the sweetness naturally. Oats are high in fibre and sure to keep you satiated for a long time, while energy-rich bananas will keep you active. Almonds bring in a good dose of protein apart from their appealing crunch! You can go for the Banana Nut Oatmeal Recipe without any second thoughts as you are sure to love it! You can also try Oatmeal Almond Milk with Oranges or Almond Milk with Apple .

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banana cucumber salad recipe | Indian cucumber banana peanuts salad | healthy banana cucumber coconut salad | with 18 amazing images. banana cucumber salad recipe | Indian cucumber banana peanuts salad | healthy banana cucumber coconut salad is a unique combo made up into a salad! Learn how to make Indian cucumber banana peanuts salad. Sweet bananas and crunchy cucumbers are a very compatible twosome when prepared just right, with a texture boost from peanuts and coconut and a flavour boost from green chillies and lemon juice, this Indian cucumber banana peanuts salad is just a perfect pick for any meal. Bananas are a wealth of potassium and fiber. Heart patients can benefit from these nutrients. However, they being a good source of carbs, we do not recommend this banana cucumber salad solely for diabetics. On the other hand, coconut and peanuts are a source of healthy fats. They add satiety along with banana. And lemon juice boosts our immunity with the vitamin C it lends. For weight watchers, we recommend only a small portion size of this healthy banana cucumber coconut salad occasionally. They do have fibre, but they abound in carbs too. So moderation is the key here! Tips for banana cucumber salad. 1. Cover with a cling wrap and chill for a maximum of 30 minutes or bananas will turn black. Don't add salt, sugar and lemon juice when putting in the fridge. 2. If serving salad to children, don't add green chillies. Enjoy banana cucumber salad recipe | Indian cucumber banana peanuts salad | healthy banana cucumber coconut salad | with step by step photos.

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Jowar Banana Sheera for Babies | Banana and Jowar Sheera for Babies | Jowar Banana Sheera for Kids | Jowar Banana Sheera for 7 month old baby | Banana Sorghum Sheera for Babies | Jowar Banana Sheera – Baby Food Recipe | with 15 amazing images After the age of 7 to 8 months, your baby will be ready to have foods that are of a more semi-solid consistency. This fabulously tasty and nutritious Jowar Banana Sheera for Babies will serve the purpose of familiarizing your baby with such foods. Being rich in carbohydrates, protein and iron, this Jowar Banana Sheera for Babies will keep your baby 'full' for a longer period of time. Plus, thankfully, babies usually find the natural sweetness of banana and jaggery very appealing, so your baby will not think twice before slurping up every spoonful! However use of jaggery can easily be avoided as banana itself is a very sweet fruit. Do not keep thisJowar Banana Sheera for Babies for a long time after cooking. It will turn black and also thicken because the use of banana. Enjoy Jowar Banana Sheera for Babies | Banana and Jowar Sheera for Babies | Jowar Banana Sheera for Kids | Jowar Banana Sheera for 7 month old baby | Banana Sorghum Sheera for Babies | Jowar Banana Sheera – Baby Food Recipe with detailed step-by-step photos.

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A fruity meal that all babies will love. This recipe will also encourage your baby to "chew" the food before she swallows it. Most babies like to chew on biscuits, even if they have no teeth. A biscuit has been included in this recipe to add a little crunch and a taste of familiarity so that they enjoy this pudding more.

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apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with 17 amazing images. apple and banana steel cut oats is a complete healthy breakfast. Learn to make healthy Indian apple and banana steel cut oatmeal. Steel-cut oats is a high-fibre product made by slicing oat grains into two or three groats each. It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining steel-cut oats with fruits and spices. This delicious vegan banana apple steel cut oatmeal combines steel-cut oats with juicy apples (green or red apples) and creamy bananas, all soaked in nourishing almond milk with a tinge of vanilla. While a topping of roasted walnuts gives it a delectable crunch! Readymade unsweetened almond milk is sugar free and low in calories and carbs. Apples being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. The vegan banana apple steel cut oatmeal with almond milk tastes much better when served chilled, so try to refrigerate it for a few hours before serving. Else, you can also serve it immediately. Tips for apple and banana steel cut oats. 1.You can use any milk if you don't have almond milk. 2. Cook a large batch of steel cut oats which will last you for 5 days. Enjoy apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with step by step photos.

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