Bananas are the most consumed fruit in the United States. Bananas are tasty, portable, and also very nutritious and versatile. Bananas are actually a large herb, with fruits that develop from female flowers. There are over 300 kinds of bananas that mainly grows in tropical and subtropical areas of Africa, Asia, America, the Canary Islands, and Australia. The version we think of as a classic banana is a Cavendish, or dessert banana.

Bananas are a popular herb

A medium banana provides the following nutrients: <ul><li dir = "auto">Calories: 105</li><li dir = "auto">Protein: 1.29 grams</li><li dir = "auto">Fat: 0.389 grams</li><li dir = "auto">Carbohydrates: 26.9 grams</li><li dir = "auto">Fibre: 3.07 grams</li><li dir = "auto">Sugar: 14.4 grams</li><li dir = "auto">Vitamin B6: 0.43 mg (22% of the Daily Value - DV)</li><li dir = "auto">Vitamin C: 10.3 mg (17% of the DV)</li><li dir = "auto">Potassium: 422 mg (12% of the DV)</li><li dir = "auto">Magnesium: 31.9 mg (8% of the DV)</li><li dir = "auto">Manganese: 0.319 mg (16% of the DV)</li></ul> A medium banana contains about 100 calories.

Banana nutrition facts

<ul><li>Bananas are high in potassium. Potassium is an electrolyte that supports a steady heartbeat and allows nerves to function and muscles to contract. It regulates blood pressure and is a natural diuretic.</li><li>Bananas are rich in polyphenolic substances that possess antioxidant properties known to reduce inflammation and cell damage, such as arthritis, diabetes and artery hardening.</li><li>Fructooligosaccharides in bananas serve as probiotics that help the body absorb calcium while feeding good probiotic bacteria.</li><li>Bananas contain serotonin that supports a good mood.</li></ul>

Banana benefits

<ul><li>Banana peels are edible. The peels are higher in antioxidants than the pulp</li><li>Banana flour. Green banana flour is linked to positive outcomes related to gastrointestinal symptoms, diseases, insulin metabolism, weight control, and kidney and liver complications.</li><li>Banana milk is made from filtered water, bananas, and sunflower oil and can be added to smoothies and coffee.</li></ul>

Other banana products

<ul><li>Bananas can be consumed as is or blended into smoothies, added to cereal, oatmeal and pancakes.</li><li>Spices such as ginger and cinnamon can be added to pureed bananas.</li><li>Frozen bananas can serve as an ice cream alternative.</li><li>Bananas can be dipped into melted dark chocolate, rolled in nuts, and frozen as a healthy treat.</li><li>Bananas can also be incorporated into desserts, cakes, pies, and banana splits.</li></ul>

Ways to enjoy bananas

Registered dietitian Cynthia Sass shares the nutrition and benefits of bananas, including carbs, calories, protein, fiber, and sugar content.

Stashed ideas

How Many Calories Are in a Banana? 7 Nutrition Facts to Know

The supplement industry is huge. In 2016, the global nutritional supplement sector turned over an estimated $132.8 billion. By 2022, some experts predict that this figure will exceed $220 billion.According to the National Health and Nutrition Examination Survey, in 2011–2012, 52%Trusted Source of adults in the United States reported using some kind of supplement. Almost 1 in 3 people (31%) took multivitamins.

Vitamins and supplements: the statistics

In fact, more can sometimes be dangerous. As vitamin and mineral supplements are available without a prescription, people can be forgiven for assuming that they are safe at any dosage.Large dosages of some vitamins can hamper the body’s finely tuned systems. Too much vitamin C can interfere with the body’s ability to absorb copper, a metal that’s needed by the body. Too much phosphorous can inhibit the body’s absorption of calcium. The body cannot get rid of large doses of vitamins A, D, and K, and these can reach toxic levels when too much is taken.

More is not always better

The term “natural” is fairly meaningless in relation to the safety or effectiveness of a supplement. To provide an extreme example, cyanide is a natural compound that ferns produce. Of course, we are not suggesting that any supplements contain cyanide.Some natural plant compounds do have medicinal properties, but there is more to it than that. For instance, dandelion roots are a laxative, whereas dandelion leaves are a diuretic.

If the label says ‘natural,’ it's not  always safe

Many of these products contain active ingredients that might interfere with other drugs.&nbsp;Supplements might, therefore, boost or reduce the effects of pharmaceutical drugs.

Taking supplements alongside normal medicines

The idea that taking vitamin and mineral supplements will protect our hearts is reassuring.&nbsp;However, a large review and meta-analysis published in 2018 could find no significant benefit.&nbsp;

Vitamin and mineral supplements

Although there is a grain of truth to this slice of “common knowledge,” the evidence that vitamin C can prevent a cold is weak.The scientists found that vitamin C supplementation did not prevent the common cold in the general population. However, they did conclude that it reduced the severity of symptoms and the duration of the cold.

Vitamin C does not prevent a cold

Scientists have carried out a large number of studies to investigate whether vitamin D might help reduce or treat cancer.&nbsp;A large meta-analysis published in 2019 concluded that, although vitamin D did not reduce the incidence of cancer, it did reduce cancer mortality. Similarly, a large clinical trial published a year later found that although vitamin D supplementation was not linked with decreased cancer incidence, it was associated with a reduced incidence of advanced cancer.

Vitamin D and cancer

Probiotics are foods or supplements that contain microorganisms, whereas prebiotics are foods or supplements that contain compounds designed to promote gut bacteria.In most instances, we still don’t know which probiotics are helpful and which are not. We also don’t know how much of the probiotic people would have to take or who would be most likely to benefit. Even for the conditions that have been studied the most, researchers are still working toward finding the answers to these questions.

Probiotics and prebiotics

Antioxidants are compounds that prevent oxidation, and they include vitamin C, vitamin E, selenium, and carotenoids, such as beta carotene. In general, fruits and vegetables are rich in antioxidants.Research has shown that people who eat more vegetables and fruits have lower risks of several diseases; however, it is not clear whether these results are related to the amount of antioxidants in vegetables and fruits, to other components of these foods, to other factors in people’s diets, or to other lifestyle choices

Antioxidants and longevity

In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants.

8 myths about vitamins and supplements

Our bodies' immune system keeps a track record of every microbe that it has ever encountered and defeated in the memory cells (white blood cells - B- and T-lymphocytes).Once a microbe enters the body again, it can be easily recognized and defeated before it multiplies and make you feel sick.

The immune system and microbial infection

Health

<ul><li>White blood cells - the key players of our immune system</li><li>Antibodies - these recognize the antigens on the surface of the microbe then mark them for destruction</li><li>Complement System - made up of proteins that complement the work done by antibodies</li><li>Lympathic System - is a network of delicate tubes that's made up of lymph node, lymph vessels, and white blood cells</li><li>Spleen - the largest organ in the lymphatic system that removes microbes and removes old or damanged red blood cells</li><li>Bone Marrow - the primary site for new blood cell production</li><li>Thymus - this filters and monitors our blood content</li></ul>

Parts of the immune system

<ul><li>Skin - our skin is the largest organ of the body what is waterproof and secretes oil that has bacteria-killing properties</li><li>Lungs - mucus in the lungs traps foreign bodies and the cilia waves the mucus upwards so that i can be coughed out by the body</li><li>Digestive Tract - our stomach has mucus linings that contains antibodies and the stomach acid can kill most microbes</li><li>The body's other defenses include body fluids (skin oil, saliva, and tears) these contain anti-bacterial enzymes that help reduce the risk of infection. Another one is the constant flushing of the urinary tract and bowel.</li></ul>

The body's other defenses

With some infections we may experience getting a fever or a rise in our body's temperature. This is actually an immune system response and by doing so can actually kill some microbes and trigger the body's repair process.

Fevers as an immune system response

Overactivity of the immune system can cause:<ul><li>Allergic diseases; and</li><li>Autoimmune diseases</li></ul>Underactivity of the immune system (immunodefiency):<ul><li>These can be inherited such as CVID and SCID</li><li>Sometimes arise as a result of medical treatment such as corticosteroids or chemotherapy</li><li>It can also be caused by another disease such as HIV/AIDS or certain types of cancer</li></ul>Having an underactive immune system simply means that it does not function correctly and this makes people who have them vulnerable to infections and in the most sever cases, could be life-threatening.

Common disorders of the immune system

Immunoglobulins, also known as antibodies, are used to treat people who are unable to make enough antibodies of their own or those whose antibodies don't work properly.This can be delivered through:<ul><li>a drip into the vein - IVIg (intravenous immunoglobulin); or</li><li>it can be delivered into the fatty tissue under the skin - SCIg (subcutaneous immunoglobulin)</li></ul>

Immunoglobulin therapy

The immunization process works by copying the body's natural immune response. We are then injected with vaccines that contain the same germs that cause the diseases but they have been either killed or wekaned to the point that they don't make you severely sick; others contain only a part of the disease germ.However, the immunizations we may need are decided by our health, age, lifestyle and occupation. So it's best to consult with your doctor first, before anything else.

Immunization

Immune system explained - Better Health Channel

<ul><li>Green tea</li><li>White kidney bean</li><li>Ephedra</li><li>Yerba mate</li><li>Licorice root</li><li>Garcinia cambogia</li><li>Mangosteen</li><li>East Indian globe thistle</li></ul>These are all dietary supplements that claim that they are able to aid for weight loss, however, apparently, they do not have enough evidence to support this claim.Most of these are just soluble fibers and complex sugar products that manufacturers will claim to promote feelings of fullness or block fat absorption.

Dietary Supplements for Weight Loss

These herbal and dietary supplements are generally safe to be consumed, but it doesn't mean that they're effective.Supplement-makers can make claims about weight loss as long as they include a disclaimer that the statement has not been evaluated by the FDA.Unlike pharmaceutical drugs that require rigorous testing and clinical evidence to demonstrate their safety and effectiveness, dietary supplements are not required to prove they work.

Regulatory Loopholes

When you go to visit the supplement aisle, you'll visit the market's see tons of products geared towards athletic performance improvement, sleep, hormone regulation, immune health, and more.To ensure that these supplements live up to their claims you must:<ol><li>Look on the label for independent testing; and</li><li>Be cautious of big promises such as: "proven effective", or "pharmaceutical strength"</li></ol>Supplements may be helpful to some, but they can come with drawbacks and may not have substantial evidence.

Scant Evidence Not Limited to Weight Loss Supplements

Over 100 trials of herbal and dietary supplements find little proof of substantial impact on health.

Dietary Supplements for Weight Loss Lack Evidence, Research Suggests

<ol>
<li>Choose produce that isn&#39;t bruised or damaged.</li>
<li>Keep produce away from raw meat and anything similar to it in your grocery cart.</li>
<li>Use a separate cutting board for prepping raw produce. Never place cut-fresh produce on surfaces or plates that have held raw meat and anything similar to it.</li>
<li>Store pre-cut and highly perishable fresh fruits and veggies in the fridge with a temperature of 40 degrees Fahrenheit or 4.44 degrees celsius.</li>
</ol>

Produce safety doesn't stop at washing

<ul>
<li>Increases your intake of vitamins, minerals, fiber, and antioxidants;</li>
<li>Helps manage blood pressure;</li>
<li>Reduce the risk of heart disease and stroke;</li>
<li>Prevent some types of cancer;</li>
<li>Lowers risk of eye and digestive problems; and</li>
<li>Support mental health including reducing psychological distress and improving optimism.</li>
</ul>

The Benefits of Having A Produce Rich Diet

Maybe you've heard of using vinegar for washing your produce and as much as I'd want to believe that it is better than using cold tap water for washing produce, there really isn't much difference when you wash your produce with or without vinegar solution.

Vinegar for washing produce

<ol><li>Wash your produce thoroughly under cold running water. For firm produce such as cucumbers, scrub it clean with a produce brush. NEVER wash with soap or detergent.</li><li>Dry your produce with a clean cloth towel or paper towel to further remove bacteria that may still be present on the surface.</li></ol>If the product has a sticker or a label that says that it's been pre-washed or if it's ready-to-eat then you may eat the produce without further washing.

Washing your produce properly

<ul><li>To rinse away soil, microbes, and pesticides;</li><li>Microbial pathogens can be found on produce such as E.coli, salmonella, and bacteria that cause norovirus; and</li><li>Pesticide residue is linked to negative health effects. For women, dietary pesticides may lower their probability of pregnancy and live birth.</li></ul>

Reasons why you should wash your produce

You know you should clean your fruits and vegetables, but do you know the best way to do it? Find out here.