Season’s greetings to everyone! We hope that your holiday
season is full of fun and visits with family and friends. We look forward to serving
all our tremendous customers as they stop by to purchase their produce needs
for their gatherings. Our Edmeston fresh fruit and veggie market is open
at the Pathfinder Village Commons each Thursday, from 1 to 5 p.m. (We
will be open on December 21 and 28, and on January 4, as typically scheduled).
Last week, blogger Maura Iorio examined how oranges became a
treasured gift in Christmas stockings. Our tropical fruit theme continues
this week as the newest member of the Pathfinder Produce team, Sally Trosset,
explores the benefits of one of the world’s staple foods, the versatile and
delicious banana.
***
This
week is the solstice -- the winter months are here! For me this means
school sports…basketball and a little more basketball for my daughters.
The days are long, with kids going to school when the sun is barely up, to
afterschool for practices or games, to finally arriving back home when it’s
dark again.
In
our house, it’s a mad rush leaving in the morning. My last words before
we head out are usually, “Take a banana for later, it’s a
superfood!” This is usually met with an over-exaggerated sigh and an eye
roll. I think they would rather hear me say, “Take these fresh baked
chocolate chip cookies, you have a long day ahead of you!”
Some
may argue that bananas are high in the glycemic index (the measure of the
effects carbs have on blood sugar levels), ranking at about 50, but really,
bananas fall right in the middle of the glycemic scale of popular foods we
eat. (Less ripe bananas fall into a lower glycemic index, ranking between
30 and 40).
According
to a recent article on the Livestrong.com
website, “Top Ten Health Benefits of Bananas,” there are many benefits to
eating bananas, especially if you are an athlete. According to the
article, these include:
- Calories: By eating a banana you can indulge your sweet tooth without ruining your diet. A banana averages about only 110 calories.
- Fat and Cholesterol: Bananas are naturally fat and cholesterol free. Use mashed bananas to substitute for some or all of the butter or oil when making cookies, for example, for a healthier treat.
- Potassium: Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. According to Colorado State University Extension, potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise.
- Vitamin C: As with many fruits, bananas contain a good amount of vitamin C. One banana provides about 10 mg of vitamin C, or about 15 percent of your daily recommended amount. Vitamin C boosts your immune system and cell health and improves the absorption of other nutrients such as iron
- Vitamin B-6: Since B vitamins are more commonly found in animal products, it may come as a surprise that bananas are an excellent source of vitamin B-6, also called pyridoxine. One banana supplies 35 percent of your daily B-6 requirement. Your body uses vitamin B-6 to grow new cells.
- Manganese: Bananas are a good source of manganese, with one medium banana providing about .3 mg. Adults need between 1.8 and 2.3 mg of manganese daily. Manganese is necessary for bone health and metabolism.
- Fiber: According to the USDA, one banana has about 3 g of fiber. Dietary fiber can help you feel fuller longer and also keep your digestive processes running smoothly.
- Other Nutrients: Bananas also deliver small amounts of other vitamins and minerals. A banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.
- Carbohydrates: Your body uses carbohydrates as a primary source of energy. Eat a banana after a workout to refuel. A banana with breakfast will start your day off right and will give you the energy to make it through to lunch without snacking.
- Digestibility: Bananas are easy to digest. When you're sick with a virus or indigestion, bananas can be an appealing way to get some important nutrients into your system without upsetting your stomach. Mashed bananas are also often used as an introduction to solid foods for babies.
So,
if you are concerned about the glycemic index rating of the banana, I think it
is important to note that the pros of eating a banana far outweigh the
cons! And, the best part about bringing a banana with you when you’re on
the go? They’re portable! They come prewrapped (no plastic bag!),
saving you time when trying to head out the door!
Until
next time, eat and be well, and enjoy the holidays!
Sally
(and Lori)
