6 Ways Bananas Can Help Your Health

Bananas are one of my favorite fruits. As I eat so many of them I thought it was interesting to see what type of health benefits were associated with bananas.

There are many of them and I will not mention all of them here. However I think the ones listed below make a good start.

Depression
Bananas can help to reduce depression. They contain the amino acid tryptophan which is converted to serotonin. Serotonin is associated with improved mood.

Kidneys
Bananas can help you have healthy kidneys. Bananas are high in potassium and a high potassium diet can minimize the risk of kidney stones. Studies have shown that eating 4 - 6 bananas a week can half the risk of developing kidney cancer.

Blood Pressure
Potassium is an essential mineral for the maintenance of normal blood pressure and heart function. The high potassium and low sodium content of bananas is the perfect ratio for preventing high blood pressure. Indian scientists have found that bananas contain compounds that have similar effects to anti-hypertensive drugs. They found that eating 2 bananas per day for a week would decrease high blood pressure by 10%.

Ulcers
Bananas neutralize the acidity of the gastric juices. This coats the lining of the stomach, so reducing ulcer irritation. Bananas also contain protease inhibitors that help eliminate the type of bacteria in the stomach that has been recognized as a primary cause of ulcers. Another benefit from bananas in relation to ulcers is that they contain a flavonoid called leucoyanidin. This helps to increase the thickness of the mucous membrane layer of the stomach.

Stroke
It seems that regular banana consumption reduces the risk of dying from stroke by 40%. This is thought to be because of the high potassium content.

Normal bowel Function
The non digestible fibers of cellulose, hemicellulose and alphaglucans in bananas help restore normal bowel activity in either constipation or diarrhea. Bananas are also rich in pectin, which is water absorbent and helps the colon's function of absorbing large amounts of water to enable regular bowel movements.

There are many ways of including bananas in your daily diet. Try to include them as part of your healthy diet plan so you can reap the banana benefits.

Be healthy,
Jocelyn

What Can An Apricot Do For You?

Apricots are one of those beautiful tasty fruits that go with summer. They are packed full of nutrients and have some little known uses in the form of health benefits. Fortunately, when they are out of season they are readily available in tinned or dried form. If you are using dried apricots and are trying to avoid eating the food preservative sulphur dioxide (220) look for dark colored fruit. The bright orange color of dried apricots is obtained from using sulphur dioxide. The preservative free dried apricots are quite dark in color, and sometimes not quite as soft.

Some Nutrients in Apricots:

• Beta carotene - Our bodies convert some of this into Vitamin A. The rest is a powerful antioxidant
  
• Lycopene
• Vitamin C
• Vitamin E
  
• Dietary Fiber
• Potassium
• Iron
• Phosphorus
• Calcium
  

Some Health Benefits

• Heart protecting nutrients
• Good for eye health
  
• Protect LDL cholesterol from oxidation - Good for the heart
• Fiber is good for colon health
• Good for weight. Three apricots have about 50 calories.
• Can help protect against stroke

Some studies are showing that diets high in beta carotene can also help in delaying the aging of the brain and hold the effects of Alzheimer's disease at bay. With that being the case, it is good news that there is more beta carotene in canned apricots than in fresh. This is because the heat in the process releases more beta carotene from the cell walls of the fruit.

Georgina Cundall's ebook Fabulous Fruits & Vital Vegetables gives lots of health benefits for many different fruits and vegetables, as well as plenty of tips and recipes for tasty eating. Check it out, and see if it can make the difference in your healthy diet plan.

Eat healthy and stay happy,

Jocelyn

Healthy Lifestyle - Putting It All Into Practice

Recap - Make a Healthy Diet Plan

Over the last few posts I have been discussing a range of things that can help in the quest towards good health. Just to quickly remind ourselves of the main points, eat healthy, natural food such as fruit, vegetables, nuts, seeds, whole grains, meats and seafoods.

Remember that it is easier to get the all important vitamins and minerals from fresh, natural foods. Try to keep processed foods to a minimum, especially those that contain additives like colours and preservatives.

Healthy diets don't just happen by themselves, make a healthy diet plan. It is a bit like a road map. It shows the direction you want to go.

Eating foods that provide the nutrients that our body craves for, not only brings good health but makes it a lot easier to lose weight and to maintain a healthy body weight.

Adding herbs and spices to our diets helps to provide nutrients and contributes to good health. Some spices, such as cinnamon, have a reputation for assisting weight loss and also in helping control blood insulin levels. See my posts on Cinnamon and also Weight loss? for further details.

Then there are things like walking or other regular exercise, staying hydrated and getting enough sunshine to keep our Vitamin D levels up. There really are many things that contribute to being in good health.

Know what to do but it still doesn't happen?

Information like this, and then putting it into practice, is really important. However, many times people find that when it comes to putting it into practice is where it all falls down.

It is easy to know what to do but you get results when you know how to do it.

That in a nutshell is where the problem lies. We might know what we need to do but knowing how to do it is another story altogether.

Some of the answers to this lie in how we think, our attitudes and beliefs about the issue or topic.

For example, if a person feels as though they are missing out because they are not eating cream cakes, donuts and lollies they are much more likely to break out and fill up on those things than a person who believes that eating fresh fruit and nuts for snacks is delicious and exactly what they want.

The battle is largely won or lost in our brains. Reframing our questions or thoughts, evaluating our attitudes and beliefs go a long way towards being able to do what it takes to live a healthy lifestyle.

Ask yourself questions like does this serve me well? Is this useful to me? Is there another way to do this? How else could this be done?

Ask how can I do this? It is more beneficial than saying I can't do this.

Perhaps asking questions like this can help us to know how to do what we know we need to do.

I hope you have great success as you begin to sort out which attitudes and thoughts serve you the best.

Jocelyn

Minerals - A Part of A Healthy Diet Plan

If you thought there were a lot of different vitamins, wait till you see how many minerals are needed for good health. There are seven minerals that might be called macro minerals because we need larger amounts of them. The number of trace minerals is much larger. There are at least 30 that are known to be essential to life. So a healthy diet will require lots of mineral rich foods.

The way our body absorbs minerals and disperses them to do their jobs in the body is quite complicated. The simple story is that minerals are usually absorbed in ionic form. If they are not in that form when eaten then they are ionized in the gut.

Macro Minerals

Calcium is necessary for:

• Strong bones and teeth
• Heart and nervous system
• Muscle growth
• Keeps blood acid-alkaline balance right

Sources

• Dairy products
• Bone broth

Other Factors

• Sufficient Vitamin D is needed for calcium absorption
• Sugar and stress pull calcium from the bones
• Phytic acid in the bran of grains bind with calcium and other minerals making the minerals less available. - Solution - soaking, fermenting, sprouting or naturally leavening will get rid of the phytic acid and make the grains more digestible.

Chloride

• Distributed widely in the body in balance with sodium and potassium.
• Regulates correct acid-alkaline balance in the blood
• Needed in production of hydrochloric acid
• Essential for proper growth and functioning of the brain
• Activates production of enzymes needed for carbohydrate digestion

Sources

• Salt
• Lacto-fermented beverages
• Bone broths
• Celery
• Coconut

Magnesium

Essential for at least 300 functions some of which are:

• Enzyme activity
• Calcium and potassium uptake
• Nerve transmission
• Bone formation
• Metabolism of carbohydrates and minerals
• Helps regulate acid-alkaline balance in the body

Sources

• Dairy products
• Nuts
• Vegetables
• Fish and sea foods
  
• Meat
• Beef, chicken or fish broth gives good usable magnesium
  

Even though it is found in many foods deficiencies are quite common. Some problems associated with magnesium deficiency include:

• Coronary heart disease
• Chronic weight loss
• Obesity
• Fatigue
• Epilepsy
• Impaired brain function

Phosphorus

• Bone growth
• Kidney function
• Cell growth
• Helps maintain acid-alkaline balance

Sources
It must be in balance with magnesium and calcium in the blood for it to be properly utilised.

• Animal products
• Whole grains
• Legumes
• Nuts

Potassium

• Works with sodium
• Important for many chemical reaction within the cells
• Helpful in treating high blood pressure

Sources

• Wide variety of nuts, grains and vegetables

Inadequate amount of fruit and vegetables can lead to a potassium deficiency

Sodium

• Needed for many biochemical processes
• Water balance regulation
• Fluid distribution
• Muscle contraction and expansion
• Nerve stimulation
• Acid-alkaline balance
• Proper functioning of adrenal glands
• Proper balance between sodium and potassium essential

Sources

• Meat broths
• Zucchini

Sulphur

• Is part of the chemical structure of several amino acids
• Aids in many biochemical processes
• Helps protect the body from infection
• Blocks harmful effects of radiation and pollution
• Slows the aging process
• Sulphur containing proteins are the building blocks of cell membranes

Sources

• Cruciferous vegetables (cabbage family)
• Eggs
• Milk
• Animal products

Trace Minerals

Only minute amounts of trace minerals are needed but they are essential for many biochemical processes. Here are a few examples of some trace minerals.

Boron

• Needed for healthy bones
• Found in fruits, vegetables, nuts, grains

Chromium

• Essential for glucose metabolism
• Blood sugar regulation
• Synthesis of cholesterol, fats and protein
• Found in animal products, molasses, nuts, eggs, vegetables

Cobalt

• Works with copper to promote assimilation of iron.
• Best sources - animal products

Copper

• Needed for Bone formation
• Hemoglobin and red blood cells
• Collagen formation
  
• Promotes healthy nerves
  
• Healthy immune system
• Memory and brain function
• Found in nuts, molasses, oats and liver

Some other trace minerals are:

• Germanium
• Iodine
• Iron
• Manganese
• Molybdenum
• Selenium
• Silicon
• Vanadium
• Zinc

This brief overview of minerals shows how important they are to our health and therefore to our healthy diet plan. Because minerals are absorbed in an ionic form, broth, stock or soups made from bones and vegetables are a very good, inexpensive source of absorbable minerals. With the knowledge of what our body needs for good health we are in a much better position to make a plan to truly have a healthy diet.

Be in good health

Jocelyn

Healthy Diets Must Include Vitamin Rich Foods

Vitamins are a lot more complex than most of us realise. Each vitamin is part of a complex of compounds rather than just a single component. For example there are at least 17 vitamins labeled B and they all work together. Vitamin D also has several components while vitamin P has at least 5.

The nutrients found in food varies according to the soil and farming method used to produce it. Some vitamins are heat sensitive, others are water soluble, some are fat soluble. Oxidation causes most vitamin loss in food.

Below is a brief look at some of the known vitamins.

Vitamin A - Fat Soluble

Benefits

• Catalyst on which many processes depend
• Needed to utilise protein, minerals, other vitamins
• Needed to digest protein
  
• Antioxidant
• Protects against pollutants and free radicals
• Necessary in building strong bones
  
• Needed for eyesight - formation of visual purple

Sources of preformed vitamin A (called retinol)

• Butterfat
• Egg yolks
• Liver and other organ meats
• Seafood
• Fish liver oils
  

Sources of provitamin A or carotene

• All yellow, red, orange or dark green fruits and vegetables.

Carotenes are converted in the body to vitamin A. This can only happen if all necessary conditions exist, one of which is the presence of fat in the diet. However, many people are not able to do the conversion. Therefore it is important to get some vitamin A from animal sources.

Vitamin B Complex - Water Soluble

Benefits

• They work together as a team to promote healthy:
• Skin
• Eyes
• Hair
• Nerves
• Liver
• Muscle tone
• Cardiovascular function
  
• They protect us from:
• Mental disorders
• Depression
• Anxiety

Sources

• Whole grains - best source
• Fresh fruits
• Vegetables
• Nuts
• Legumes
• Seafood
• Organ meats
• Produced by intestinal bacteria

Vitamin C - Water Soluble

Benefits

• Necessary for tissue growth and repair
• Strength of capillary walls
• Lactation
• Adrenal gland function
• Formation of collagen, the body's structural substance
• Promotes healing of wounds
• Powerful antioxidant

Sources

• Fruits
• Vegetables
• Certain animal organs

Destroyed by

• Heat
• Alcohol
• Many common drugs including aspirin
• Smoking

Vitamin D

Benefits

• Needed for calcium and phosphorus absorption
• Strong bones
• Healthy teeth
• Normal growth and brain development
• Protects against cancer and multiple sclerosis

Sources

• The body manufactures Vitamin D out of cholesterol in the presence of sunlight.
• Butterfat
• Eggs
• Liver
• Organ meats
• Marine oils
• Seafood - especially shrimp and crab

Vitamin E - Fat Soluble

Benefits

• Needed for circulation
• Tissue repair and healing
• Retard the aging process
• Deactivation of free radicals
• Works with some trace elements to protect against cancer and cardiovascular disease

Sources

• Unrefined vegetable oils
• Butter
• Organ meats
• Grains
• Nuts
• Seeds
• Legumes
• Dark green leafy vegetables
  

Vitamin K - Fat Soluble

Benefits

• Needed for blood clotting
• Important role in bone formation

Sources

• Liver
• Egg yolks
• Butter
• Grains
• Dark leafy vegetables
• Cabbage family vegetables

Vitamin P (Bioflavonoids) - Water Soluble

Benefits

• Enhance absorption of Vitamin C
• Promote healing
• Protect the structure of blood capillaries
• Stimulate bile production
• Lower cholesterol levels,
• Regulate menstrual flow
• Help prevent cataracts
• Has antibacterial effects
  

Sources

• Peppers
• Grapes
• Buckwheat
• White pith of citrus fruits

Co enzyme Q10 - Vitamin Q

Benefits

• Every cell needs it to produce energy
• Antioxidant
• Treatment of cardiovascular disease and periodontal problems

Sources

• All animal products

There is much more data about vitamins than I have given here. It is easy to see how important it is to ensure that each of these vitamins are included in our healthy diet plan. They can be easily destroyed by storage, processing and cooking. Therefore it requires some thought and planning to be sure that we do indeed have a healthy diet that includes the necessary vitamins for good health.

Eat well

Jocelyn

Fiber as part of a Healthy Diet Plan

In looking at different nutrients and components of a healthy diet plan, fiber must be included, if we want to build good health.

Eating enough fiber can help to lower the risk of developing certain diseases.
These include:

• Heart disease
• Cancer
• Diabetes
• Diverticular disease - disease of the colon. Causes pain, diarrhea, constipation.
• Gallstones
• Kidney stones

Two Types of Fiber

Fiber is actually carbohydrates that our enzymes are unable to break down. That means that instead of being used for energy, fiber is excreted out of our body. That doesn't mean it is wasted. It is absolutely necessary. The two types of fiber are soluble and insoluble.

Functions and Benefits of Insoluble Fiber

• Moves bulk through the intestines
• Controls and balances the ph in the intestines
• Promotes regular bowel movement
• Removes toxic waste through colon more quickly

Insoluble Fibre is found in:

• Whole grains
• Bran
• Legumes
• Vegetables - green beans, dark green leafy vegetables, skins of root vegetables
• Fruit skins
• Whole wheat products
• Seeds
• Nuts

Functions and Benefits of Soluble Fiber

• Bind with fatty acids
• Prolong time it takes for stomach to empty - sugar is released more slowly into the system
• Lowers total cholesterol
• Assists in the regulation of blood sugar
  

Soluble fiber is found in:

• Fruits
  
• Vegetables
• Oats
• Nuts
• Flax seed
  

If you choose unrefined carbohydrates, rather than the processed, refined variety, a side benefit will be the inclusion plenty of fiber. As you make your healthy diet plan, include a variety of foods with plenty of fruit and vegetables. Eat some unpeeled. Make sure that your fiber intake is spread out throughout the day to gain the most benefits.

Eat well,

Jocelyn

Healthy Diet Plan

Changes for Life

A healthy diet plan is something to work towards. For it to work, long term, it must evolve into something that you can stick to for life. The changes you make as you create your healthy diet plan will be more in the line of lifestyle changes, rather than short term diet measures. Your healthy diet plan must include a balance of foods to ensure that all the necessary nutrients are available.

Necessary Nutrients

Make sure that your healthy diet plan includes all the necessary nutrients. The main groups that these can be divided into are:

• Protein
• Carbohydrates
• Fiber
• Fats
• Minerals
• Vitamins
• Water

Protein

Healthy diets need to include protein because:

• It is used for growth and repairs in the body.
• Helps nutrients move to and from the cells of the body.
• Necessary for healthy hair, skin and nails
• Important for muscle development
• A source of energy
• Necessary to help to fight disease

Good Sources of Protein for Healthy Diets

• Fish, meat, chicken
• Eggs
• Dairy products
• Nuts
• Quinoa (pronounced Keen-wah)
  
• Amaranth
• Buckwheat
  
• Peas and beans
• Rice

Protein sources such as peas, beans and rice do not contain all of the essential amino acids by themselves. As such, unless they are combined with another source, the protein cannot be used for growth or repair of tissues.

Combining Non Meat Proteins for Healthy Diets

Combining grains and legumes results in a complete protein. That is, all of the animo acids that our body cannot make itself are in the combination.

Examples of grains:

• Rice
• Wheat
• Oats
• Corn
• Barley

Examples of legumes:

• Beans
• Lentils,
• Peanuts
• Peas

Combining grains with nuts or seeds also results in a complete protein.

Examples of nuts and seeds are:

• Sesame seeds
• Sunflower seeds
• Pepitas
  
• Walnuts
• Pecans
• Cashews
• Almonds
• Brazil nuts

Combining legumes with nuts or seeds is another combination that provides a complete protein. Using these combinations can help you devise a healthy diet plan that will assist in getting the protein needed for good health.

Quinoa, amaranth and buckwheat are seeds that are often used as grains. They are also classed as complete proteins.

Quinoa

Quinoa is an ancient crop that has been cultivated in South America since 3000 BC. It contains all 8 of the essential animo acids. Use it in the same way you would use rice. It makes very tasty pilaf type dishes.

Amaranth

Amaranth, as well as being a complete protein, contains 15-18% protein. It also provides dietary fibre, iron, phosphorus, copper and manganese. It is high in calcium, magnesium and silicon. The seeds can be cooked and used in the same way as rice. The seeds are often ground and sold as flour that can be used in baking. Puffed amaranth is a quick, tasty breakfast cereal.

Buckwheat

Buckwheat, which is not related to wheat in any way, contains 18% protein. Research has shown that the protein in buckwheat helps to control cholesterol levels. There are many other health benefits to using buckwheat such as better blood sugar control. Buckwheat flour is delicious in breads and pancakes. Buckwheat groats are something to experiment with as you make your healthy diet plan.

Perhaps some of the foods listed in this discussion on protein, as part of your healthy diet plan, are new to you. Try some new tastes, experiment with new recipes. If you have some great ideas that have contributed to your healthy diet plan, share them with us by leaving a comment.

Be in good health

Jocelyn