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009 Eat banana everyday

              Along with vegetables and other fruits, consumption of bananas in particular is associated with a reduced risk of colorectal cancer, breast cancer and renal cancer. Rich in carbohydrates and potassium, bananas are of particular interest to athletes who use them to quickly replenish their electrolytes and provide energy during an activity.



Nutritional facts

              Bananas range from 72-135 calories, 10-20 g of sugar, and 2-4 g of fibers depending on size.

              One cup of mashed banana (225 g) contains 200 calories mainly from carbohydrates (51 g), fats (1 g) and protein and amino acids (2.5 g). It also contains vitamins, minerals and electrolytes such as: Vit. A, 144 IU; Vit. B6, 0.8 mg; Vit. C, 19.6 mg; Vit. E, 0.2 mg; Riboflavin, 0.2 mg; Folate, 45.0 mcg; Sodium, 2 mg; Calcium, 11.3 mg; Iron, 0.6 mg; Potassium, 806 mg; Phosphorous, 49.5 mg; and also Phytosterols, 36.0mg. Phytosterols have cholesterol-lowering properties by reducing cholesterol absorption in intestines.46 One cup of banana also contains 6 g of fibers. Any food containing more than 5 g of dietary fiber per serving is considered a good source of fiber.



Good carbohydrates and fats

             The fats in banana include Omega-3 fatty acids (60.8 mg) and Omega-6 fatty acids (103 mg). It has been suggested that the optimal Omega-6-to-Omega-3 ratio is thought to be 4 to 1 or lower,47 thus making banana a good source of healthy fats.

              The estimated glycemic load from eating a serving of banana is 18 and is well within the typical target total which is 100/day or less.


Morning banana diet

              To those who are banana diet advocates, a piece of medium sized banana may serve as a complete breakfast. A very simple diet regimen called "Morning Banana Diet" (Source: webmd.com accessed on June 15, 2010). Take only bananas and filtered water for breakfast. Then, you can eat whatever you like for lunch and dinner, as long as you don't eat after 8 p.m. Avoid dessert after dinner.

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