Most people in midlife will have a risk factor for early disease such as high cholesterol, high blood pressure, obesity, smoking and sedentary lifestyle. About half of Australians will have three or more of these risk factors. We need to reduce our risk of an early demise by being active and making smart food choices.
Being overweight means that more kilojoules were eaten than were burned up each day. Doing some exercise is part of the solution. Eating better will also help. Fat-free bananas are naturally filling so they are the perfect alternative to fatty snacks. They’re also packed with B vitamins to help keep you on the go.
Potassium is needed for muscles to contract, the transmission of nerve impulses and the proper functioning of your body's heart and kidneys. Research also suggests that a diet high in potassium, and low in salt, may reduce the risk of high blood pressure and stroke. Bananas are one of nature's richest sources of potassium.
Antioxidants help promote health by preventing body cell damage, which can lead to early disease. The body produces its own antioxidants, while additional help comes in the form of antioxidants in food. Eating foods high in fibre and rich in antioxidants, such as fruit and vegetables, is known to be protective against heart disease and some cancers. Research on the banana found that they have antioxidant powers that safe-guard against damaging cholesterol levels, protect nerve cells and promote natural antioxidant levels in the body.
Colon cancer is one of the most common cancers in Australia. Folate and fibre, both present in bananas, are believed to be beneficial in preventing colon cancer.
The fibre in the banana also helps keep adults regular. One banana provides as much fibre as 1-2 slices of wholemeal bread. The less ripe a banana, the higher is the level of resistant starch, a particular type of fibre that seems to help protect the bowel from cancer cells.
Midlife is a critical time to take care of your body. Eating well is an important part. Start by adding a banana to your breakfast or enjoying the banana smoothie below.
1 Banana
1/2 cup fresh Raspberries
150mL Apple juice
(no added sugar)
Ice
Add all ingredients to a blender
and mix well. Add more ice for a
chilled smoothie.
(Vitamin B6, Potassium, Vitamin C,
Fibre, slow release carbohydrates,
Antioxidants)
| Nutrient | Amount | % daily needs |
|---|---|---|
| Energy kJ/Cal | 740 / 177 | N/A |
| Protein g | 4.3 | 8 |
| Fat g | 5 | N/A |
| Carbohydrate g | 28 | N/A |
| Fibre g | 4 | 14 |
| Folate mcg | 25 | 6 |
| Potassium mg | 475 | 14 |
| Iron mg | 1.1 | 13 (men); 6 (women) |
| Vitamin C mg | 30 | 66 |
| Glycaemic Index | Low |
N/A = not applicable
mg = milligram
mcg = microgram
kJ = kilojoule
Cal = Calorie
