Health Benefits of Bananas

Banana's our nature's perfect fruit. Monkeys had the right idea when it comes to the nutrients. They are loaded with vitamins, are high in dietary fiber and contain no cholesterol.

The average size banana contains about 400 milligrams of potassium. The required need of this vitamin is 2000 milligrams daily for men and women, and 1500 milligrams for children. According to www.umm.edu, "Potassium is a mineral that helps the kidneys function normally. It also plays a key role in cardiac, skeletal, and smooth muscle contraction, making it an important nutrient for normal heart, digestive, and muscular function." Unusual fatigue of the body, heart palpitations, mind fogginess, nervous shaking and excessive perspiration of the hands and feet, are all symptoms of Potassium deficiency. Some other symptoms can be unusual sensitivity of the nerves to cold, and slow healing of ulcers and fractures.

Dietary fiber helps food move through our digestive system and the food absorbs water. Without enough dietary fiber, we can become constipated. Chronic constipation is a symptom of not enough dietary fibers in our bodies on a consistent basis. Simply adding one to two bananas a day to our diets will help the problems with this immensely.

The fact of zero cholesterol in bananas makes it one of the most popular low fat foods in America. With all the health benefits of this beloved plantain, it's no wonder it's our favorite.

Forget to grab that banana for lunch? Did it get overripe in the meantime? Has that banana been sitting in the fruit bowl too long? No worries, here is a healthy, low in fat recipe, that will still give you the health benefits of bananas and something new for the family to snack on. This delectable cake is moist and can be served with or without the frosting. Just by itself makes for a tasty snack or dessert.

2 cups all-purpose flour

3/4 tsp baking powder

3/4 tsp baking soda

1/4 tsp salt

3/4 cup brown sugar

2 egg whites

1/2 cup nonfat milk

1/4 cup canola oil

3 ripe bananas, mashed

1 tbsp vanilla extract

1/2 cup finely chopped walnuts

Easy Cream Cheese Frosting

2 cups powdered sugar

1/2 cup light tub cream cheese

1 1/2 tsp vanilla

Preheat oven to 350 degrees. Spray the inside of a 9-inch cake pan with nonstick cooking spray.

Whisk flour, baking powder, baking soda and salt in a small bowl and set aside. Put brown sugar and egg whites in a large mixing bowl and beat with electric mixer until well blended.

Add the canola oil, nonfat milk, mashed bananas, walnuts and vanilla extract and mix until well blended. Slowly mix in flour mixture in small bowl until moist.

Pour batter evenly into cake pan and bake for 30 minutes. Serve when completely cooled.

For the frosting, put sugar, cream cheese and vanilla in a medium bowl and mix with an electric mixer until smooth. Spread frosting on top of cooled cake. Enjoy!

Sources

http://www.vitaminsdiary.com/minerals/potassium.htm

http://www.umm.edu/altmed/articles/potassium-000320.htm