Banana spinach smoothie
Interested in trying banana spinach smoothie FREE 7-day healthy diet plan? Bananas are the UK’s most popular fruit. There are hundreds of edible varieties that fall into two distinct species: the banana and the plantain.
Bananas have a distinct shape and a firm but creamy flesh inside a thick, inedible peel. The most popular type of banana is the large, yellow, smooth-skinned variety of sweet banana. This banana Musa sapienta varies in size and colour and is usually eaten raw. The larger, green bananas are known as plantains. Plantain bananas are prepared in a similar way to vegetables being typically baked or fried. An 80g serving that’s one small banana counts as one of your five-a-day.
Take a look at our infographic to find out more about what counts as 5-a-day. Bananas have a soothing effect on the gut thanks to their high content of pectin, a soluble fibre which not only helps lower cholesterol but normalises bowel function. The high fibre content of bananas helps to promote feelings of fullness and appears to reduce bloating. The resistant starch in bananas also has a prebiotic effect, helping to fuel the gut bacteria so they both increase in number and produce beneficial compounds called short chain fatty acids. Bananas are loaded with valuable micronutrients, especially potassium, which is one of the most important electrolytes in the body. Unripe bananas help to neutralise stomach acid and a plant compound they contain, leucocyanidin, appears to promote the thickness of the mucous membrane of the stomach.
Since they have a low water content, bananas typically have more calories as well as a higher sugar content compared to other fruits. They contain sugar in the form of sucrose, fructose and glucose in combination with fibre, this allows them to supply an instant yet sustained boost of energy. Being rich in potassium they support muscle contraction during exercise and may reduce the risk of cramping. Bananas contain tryptophan, an amino acid which the body converts to the feel-good brain chemical serotonin. This brain chemical is known to help relaxation, improve mood, lessen anxiety and generally makes you feel happier. Bananas are not suitable for everyone, for example, they may trigger migraine in people who are susceptible to them.
Bananas may initiate an allergic reaction in some people. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and you should call for an ambulance immediately. Read more about allergies on the NHS website. Certain medication works by raising the potassium levels in the blood, if you are prescribed medication of this nature you should take care when eating foods rich in potassium, such as bananas. If you are taking prescribed medication, always check with your GP before making any dietary changes. This article was updated on 29th July 2021 by Kerry Torrens.
Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Association for Nutrition with a specialism in public health. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. This website is published by Immediate Media Company Limited under licence from BBC Studios Distribution. When you purchase through links on our site, we may earn an affiliate commission.
