There's a bunch of good things in bananas
Today's health-conscious consumers already know what is so great about bananas. But those who don't will be sold on bananas' tremendous nutritional bounty.

Boost your brain power with potassium
The nutrient for which bananas are best known, potassium, revitalizes muscle power and helps maintain body fluid balance. This makes bananas popular with athletes in all sporting events and particularly long-distance challenges such as marathon, decathlon and bicycling. Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke (Health claim approved by the FDA).

Potassium is also essential to mental function, brain power and nerve impulses. It plays a crucial role in the fluid balance, the mechanism by which cells are nourished and cleansed. Stress, overprocessed foods, and diarrhea can all cause potassium deficiency. People with potassium deficiencies can enjoy a healthful tasty banana, instead of having to get theirs in a pill or shot. Cooking leaches out most of the potassium in foods, which is why it is best obtained from raw foods such as bananas.

Dispelling the fat myth
Despite its creamy texture a banana contains no fat. In fact an average banana contains only 110 calories. And because it is so filling, a banana is the ideal choice for a mid-afternoon energy-boost.

Vitamin B6: Nature's antidote to high stress
Bananas have more Vitamin B6 than any other fruit and are regarded as an excellent source of this vitamin. (Other major food sources include fish, lentils, beans, poultry, meat and nuts). Cooking partially destroys B6, however, so this essential nutrient is best obtained from a fresh food source such as bananas.

One and a half bananas a day will provide the daily allowance of vitamin B6 for women aged between 19-54.

Bananas, the good mood food.
There is an increasing body of evidence that what we eat may alter the levels of chemical substances in the brain that affect our moods.

Besides vitamins, we need amino acids, "the building blocks of protein", in our diet.
Tryptophan, one such amino acid, stimulates the production of serotonin, a neuro-transmitter which has a calming effect on the body. When people have little or no tryptophan in their system, they may become tired or irritable or blue.

About 45% of people suffering from depression are found to have a low level of serotonin in the brain. Anti-depressants, such as Prozac, work by regulating the body's serotonin levels.

A natural alternative to consuming manufactured drugs is to simply eat more of the foods that stimulate the production of serotonin, such as bananas.

BANANAS AND SPORTS PERFORMANCE
By Douglas N. Graham, D.C.

Bananas are the perfect food for active people. Self-contained, portable, tasty, easy to eat, filling, available year-round, inexpensive, and with a perfect mix of nutrients, bananas are the ultimate fast food for people on the go!

A single banana supplies more carbohydrates than any other piece of fruit. A meal of bananas will provide enough fuel so that you can remain active for hours.

Bananas are so sustaining because they yield up of their energy in increments. The carbohydrates in bananas are in three forms: glucose, fructose (both simple carbohydrates) and a complex carbohydrate. The complex carbohydrate is the slowest to break down into available fuel, hence it provides the longest lasting source.

During activities that last longer than one hour, it is possible to drain the muscles of their fuel (glycogen) and begin to use the limited sugars in the bloodstream to feed muscles. To prevent low blood sugar during exercise (a condition that makes you feel very tired), it is wise to drink a sports drink that is high in glucose. This will replenish the sugars that are used. Glucose enters the bloodstream very rapidly. A banana or two blended into a quart of water will provide glucose to act as fuel for energy during sports or hard work, and digest easily enough so that you do not experience stomach problems.

After exercise it is important to refill the muscle glycogen or you will remain tired. Bananas are excellent for this role as well. The fructose of bananas enters the bloodstream more slowly than glucose, yet both are easily converted to muscle glycogen. The "glycemic index" tells us how quickly the carbohydrates in foods get into our system. Bananas are grouped with foods that have the highest glycemic index.

Bananas also have an excellent mix of vitamins and minerals needed to fuel activity. Their potassium content (necessary for powerful muscular contractions) makes them the premier fruit for anyone who wishes to improve their athletic performance.

Serving Suggestions:
Five to ten TURBANA bananas per day, more if desired.

BANANAS AND ENERGY
By Douglas N. Graham, D.C.

Bananas are one of the world's finest foods for supplying fuel energy. They supply a unique blend of vitamins, minerals, and carbohydrates that foster a quick and efficient conversion to useable fuel. Whether you need quick energy release or long lasting energy, bananas supply the fuel for the occasion.

Our bodies convert all food matter into simple carbohydrates (sugars) for use as fuel. This process can require considerable energy, and will often leave you tired, especially after a large meal. The carbohydrates in ripe bananas are already in their simplest form, and can be digested easily with a minimum of energy loss.

The sugars in bananas are called glucose and fructose. Glucose is the most easily digestible sugar. It gets into your bloodstream rapidly and can be utilized for a quick release of energy. The fructose is absorbed more slowly, and thus it provides a more lasting fuel release. Neither glucose nor fructose cause the adrenaline surge linked to consumption of sucrose (table sugar) that gives children the "run around like crazy" and then leaves them exhausted.

Bananas are famous as a good source of potassium, a mineral involved in proper muscle contraction. Insufficient potassium is one of the main causes of fatigue, muscle cramping and dehydration.

Bananas supply the dense and ready carbohydrates necessary to replace the muscle glycogen (muscle sugar) used during exercise. It is wise to eat bananas before, during, and after long bouts of activity, and after shorter, more intense sessions.

A good idea for energy is to have the daily lunch meal revolve around bananas. Five bananas plus other fruits and vegetables will leave you alert and with enough fuel to last the rest of the day.

Serving Suggestions:
Have TURBANA banana for your lunch meal, five or more.

Dr. Graham, author of "The High Energy Diet Recipe Guide" and "Grain Damage", has been writing and speaking on health/fitness/nutrition since 1980.
He can be reached at (305) 743-8882.

Consult with your physician before starting any dietary program.