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    You Ask, I Answer: More to Bananas than Potassium?

    BananasI don’t hear a lot about bananas, except that they are a good way to get potassium and B vitamins.

    You often write about phytonutrients and antioxidants in fruits.  Do bananas have any?

    Also, why do some diets forbid you from eating bananas the first few weeks?

    — Sandra Talenda
    (Location withheld)

    Let’s get the frustrating things out of the way first.

    I will never, ever, ever understand diet plans that treat bananas (or any other nutritious, whole foods) as if they were radioactive waste.

    A standard medium banana is not only a very good source of fiber, manganese, potassium, vitamin B6, and vitamin C, it also only delivers 105 calories.

    FYI: When it comes to potassium, potatoes and avocados surpass bananas.

    Anyone who recommends banana avoidance in the name of health needs to take a nutrition class.  Stat.

    As far as phytonutrients are concerned, all plant-based foods (grains, fruits, vegetables, nuts, seeds, legumes, and spices) contain them.  That’s one significant reason why a diet heavy on plant-based foods is optimal for health!

    Keep in mind that we are still in the process of identifying phytonutrients; the nutrition nerd in me can’t help but feel excited when researchers uncover a new one.

    Bananas provide high amounts of the following phytonutrients, flavonoids, and antioxidants:

    • Glutathione: a powerful antioxidant that has been shown to protect against cellular oxidation and damage
    • Phenolic compounds: a Cornell University study concluded that certain fruits — including bananas — contain phenolic compounds that protect neural cells from oxidative damage, thereby helping slash the risk of neurodegenerative disorders, like Parkinson’s and Alzheimer’s
    • Delphinidin: a naturally-occurring pigment that helps lower cancer risk — particularly of the prostate — by causing tumor cells to undergo apoptosis (“cell suicide”)
    • Rutin: a flavonoid also found in asparagus that is associated with blood pressure reduction
    • Naringin: also found in grapefruits, this flavonoids reduces LDL cholesterol oxidation, thereby lowering atherosclerosis and cardiovascular disease risk

    For what it’s worth, the riper a banana, the higher its phytonutrient, antioxidant, and flavonoid content.

    If you don’t like the texture of a very ripe banana, I suggest peeling, slicing, freezing, and incorporating it into a smoothie.



    1. Karen said on March 16th, 2010

      Good to know! My favorite breakfast is a peanut butter & banana sandwich on whole grain bread. It keeps me going all morning.

    2. Brandon said on March 16th, 2010

      Delphinidin… what color fruits/veggies typically have this cool sounding phytonutrient? (I don’t want to assume white just because it is bananas.)

    3. Anonymous said on March 20th, 2010

      Just a note about freezing bananas. Bananas freeze well whole in their peels. You just thaw them before you use them, then cut the tops off and squeeze out the banana. It’s like instant mashed banana.

    4. Andy Bellatti said on March 20th, 2010

      My experience with freezing whole, unpeeled bananas has been frustrating. They are impossible to peel, even when thawed.

      I find that peeling them beforehand makes for an easier, tastier, and MUCH less messy treat.

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