Bananas are a popular fruit

It’s amazing what a banana can do for you

Bananas are a popular fruit

Bananas are a popular fruit

I promise you’ll be shocked when you find out what a banana can do for you, but first some background information you might not know.

Although most people believe that bananas grow on trees, in fact the plant which produces this fruit is a (large) perennial herb. Bananas themselves are classified as berries!

There at least 50 different species of banana, but only one variety (the Cavendish) is usually sold commercially in the West. You might see other fruit that looks like bananas in ethnic markets, but these are almost all what we call “plantains”, not sweet and intended for cooking.

A boost for the ‘active man’

Bananas are a great energy boost often eaten by top athletes, as for example tennis players, which have been shown to improve mood, increase oxygen flow and improve performance. They also contain bromelain, particularly important for male sexual function, increasing both libido and stamina.

The reason athletes eat them is because they provide a consistent energy release before, during and after exercise. Two bananas have been shown to provide enough energy for a 90 minute workout – of whatever type you have in mind!

Bananas are also a source of fiber, high in magnesium and manganese (both minerals which many men are deficient in, but which are important for prostate function) as well as potassium, vitamin B6 and C. They are very low in sodium and saturated fat (less than 0.5g per banana!) and contain no trans fats or cholesterol.

The nutrients in bananas help regulate blood flow, resulting in a better and longer lasting erection.

Please note that excessive levels of potassium can be dangerous, so it’s best to obtain it from natural sources, rather than supplements. You should only consume bananas or other high potassium foods in moderation if you are taking beta blockers, as these medicines can cause potassium levels to rise.

Bananas in the garden

Bananas are a popular house plant in cool areas, and in tropical places make a wonderful garden plant. Banana skins are very useful as a compost material, and can be added directly around the base of flowering or fruiting plants or included in the compost heap.

If you’re going to eat the fruit, it’s important to use organic growing methods because they soak up whatever is sprayed on them. It goes right through the skin and into the fruit. This includes fertiliser, weed killer and any other chemicals used on them.  For the same reason, when you’re buying bananas, look out for organic ones.

Bananas and physical health

Nutritional profile
A ripe medium banana (about 118g) contains 105 calories and an estimated glycemic load of 10 (about 10% of the daily target), 0.29g/3% DV* protein, 27g/12% DV carbs, 0.39g fat, no trans fat, no cholesterol, 3g/12% DV fiber, 10g/17% DV vitamin C, 0.4mcg/22% DV vitamin B6, 3mcg/10% DV biotin, 0.3mg/16% manganese, less than 1% sodium, 422mg/12% DV potassium, 0.09mg/10% DV copper. Also contains useful amounts of riboflavin, folate and magnesium.
*DV = daily value. Source

There are many reasons bananas should be included as a regular part of your diet:

  1. The vitamin content makes bananas helpful for avoiding macular degeneration.
  2. They are rich in potassium, which is important for regulating blood pressure and healthy kidney and heart function. Bananas are well known for their high potassium content, which combined with negligible levels of sodium makes them ideal as part of a low sodium (low salt) diet.
     
    Sodium and potassium are held in balance within the body, so if you have high levels of sodium, you need to increase potassium intake to offset this. The best way to do this is by eating bananas or other natural sources.
     
    As well as offsetting sodium, potassium is also a vasodilator, which makes it useful for lowering blood pressure. High potassium intake protects against kidney stones, preserves bones and muscles and reduces calcium loss through urination. This means that eating bananas as a regular part of your diet can protect you from the risk of developing osteoporosis.
     
    The US FDA recognises bananas for their ability to lower blood pressure and protect against heart attack and stroke.
     
    Studies have found that a high potassium intake reduces the risk of dying (from all causes) by 20%.
  3. Vitamins B6 and C, magnesium and fiber are beneficial for the health of your heart, and
    • The vitamin B6 content combined with a low GI helps protect against type II diabetes and aid weight loss.
    • Vitamin B6 also strengthens the nervous system and is helpful for anyone suffering from anemia. It’s vital for the production of red blood cells (hemoglobin) and important to the immune system.
    • Vitamin C is an antioxidant, helping fight free radicals which are known to cause cancer.
    • Magnesium is very important for the regulation of blood sugar levels and blood pressure, maintenance of muscles and nerves, helps regulate the heart, keeps bones strong and maintains a healthy immune system.
    • Fiber is an important part of the diet which reduces the risk of colo-rectal cancer. There are two types of fiber in a banana, the ratios varying according to how ripe the banana is. The water soluble fiber increases as the fruit ripens, and the insoluble fiber reduces. Because of the fiber content, bananas are easily digested and do not impact greatly on blood sugar levels.
    • Part of the fiber in bananas is pectin, which is also known for its ability to remove contaminants from the body including heavy metals, and as a drug detox.
    • Fiber is a natural way to avoid or treat constipation.
  4. Bananas are rich in fructooligosaccharides (FOS), which help maintain the balance of friendly bacteria in the gut, supporting digestive health and improving absorption of calcium.
  5. A banana will help to protect against muscle cramps from working out and night time leg cramps.
  6. Bananas are a good source of electrolytes after a bout of diarrhea, and also soothe the digestive tract, acting as a natural antacid and helping to prevent acid reflux (heartburn or GERD). They are one of the few fruits that can be eaten without distress by people who are suffering from stomach ulcers.
  7. For those trying to lose weight, bananas are a great low calorie snack to satisfy sweet cravings. If you replace candy or other snack foods with a banana, you’ll be getting lots of nutrition and fiber, a delicious and satisfying sweet treat, and all this for only 105 calories!
  8. Irritated skin, insect bites, psoriasis, acne and similar problems can be relieved by rubbing with the inside of a banana peel. You can also use it on warts: rub the inner skin onto the wart, then use a bandage or sticking plaster to hold it in place; replace daily until the wart has gone (about a week).
  9. Bananas are safe for pregnant women and help avoid morning sickness by keeping blood sugar levels steady.

Bananas and mental health

  1. A recent survey by the charity MIND found that many people suffering from depression felt better after eating a banana. This is thought to be because of the tryptophan content. Tryptophan is converted into serotonin by the body, increasing relaxation and improving both mood and memory. It also helps to relieve Seasonal Affective Disorder (SAD) and PMS.
  2. Bananas also contain dopamine, but this does not cross the blood/brain barrier, acting instead as an antioxidant. Although the dopamine in bananas does not work directly to improve mood, recent research has shown a link between inflammation and depression, so the antioxidant action of dopamine and other constituents which act to reduce inflammation may indirectly help to improve mood.
  3. A banana and berry smoothie is apparently great as a hangover cure (if you can stand the noise of the blender while hung over).

I truly think it’s amazing what a banana can do for you. Didn’t I tell you you’d be shocked?


Zinc health benefits: The Sex Mineral

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Some zinc-rich foods

Zinc is a dull grey metallic mineral which nobody would consider attractive, but despite its drab appearance, zinc is actually the sexiest mineral ever.

It is intimately involved in every aspect of reproduction including the production of testosterone. Low levels of this most important hormone are usually associated with zinc deficiency; remove the deficiency, and testosterone levels go back up to normal.

Just one ejaculation can contain up to 5mg of zinc, which shows you how important it is.

Zinc is also vital for fertility in both sexes, is involved in the production of DNA and cell division, and promotes normal development of the fetus. A zinc deficiency during pregnancy can cause congenital abnormalities at birth.

Zinc overview

Zinc is an essential trace mineral that acts as a catalyst in over 100 enzyme reactions in the body and is antioxidant, anti-inflammatory and involved in:

  • cell division
  • building and strengthening bones
  • production of DNA
  • production of hemoglobin
  • production of testosterone
  • correcting hormonal imbalance
  • as a catalyst in hundreds of enzymatic processes
  • insulin activity
  • function of adrenals, pituitary, ovaries and testes
  • maintaining healthy liver function
  • mental alertness
  • activation of T-cells (immune system)
  • healing wounds
  • attacking infected cells
  • attacking cancerous cells
  • decreasing risk of age-related chronic disease including AMD/ARMD
  • fertility in both sexes
  • preventing pneumonia

Zinc is vital for the function of many hormones, including insulin. It is also important for the promotion of normal growth in children, both mentally and physically (in the womb as well as after birth).

Zinc uses

Zinc is used for:

  • fighting free radical damage
  • improving athletic performance
  • slowing the ageing process
  • cold remedies
  • high blood pressure
  • depression
  • tinnitis
  • head injuries
  • diarrhea (but see note on dosage)
  • Crohn’s disease
  • ulcerative colitis
  • peptic ulcers
  • reduction or loss of taste
  • anorexia nervosa
  • reducing damage to the heart
  • AMD/ARMD
  • night blindness
  • asthma
  • pneumonia
  • type 2 diabetes
  • AIDS
  • psoriasis, eczema and acne
  • erectile dysfunction
  • osteoporosis
  • rheumatoid arthritis
  • Hansen’s disease
  • ADHD
  • Down’s syndrome
  • Alzheimer’s disease
  • sickle cell anemia and many other inherited disorders

Zinc requirement

You need to get enough zinc every day, because although the body contains 2-3g at any one time, this is mostly bound up in the liver, kidneys, skin, muscles and bones. The available zinc is therefore insufficient to last for more than a few hours.

The Recommended Dietary Allowance (RDA) for zinc is 11mg for men, 8mg for women, 2mg for babies up to 6 months, 3mg for infants up to 3 years, 5mg up to age 8 and 8mg to age 13. During pregnancy and lactation, the requirement increases to 12mg a day. Some conditions may indicate a requirement for a higher dosage than listed here.

Note on dosage: The maximum adult dose is 40mg a day. Taking more than this can cause lowered availability of copper and iron and may lead to diarrhea, vomiting and stomach cramps.

Phytate/phytic acid (found in vegetables and many vegetarian protein sources) can reduce zinc absorption, but can be partially removed by soaking and/or sprouting beans, grains and seeds, or eating grain products which rise during preparation (eg. wholemeal bread).

Zinc sources

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Zinc sources for meat eaters

Zinc sources for vegetarians

Zinc sources for vegetarians

Only about 20 percent of the zinc in food can be absorbed on average, although zinc in animal/fish sources is more easily absorbed because of high cysteine levels, which are not found in vegetables and fruit. Zinc is often removed unintentionally during the course of processing and refining. eg. 83% of zinc in brown rice is lost in the process of being polished and turned into white rice.

The highest sources of zinc are usually claimed to be animal/fish based, but in fact cashews and pumpkin seeds are also pretty good sources.

The richest source is oysters, which have almost 5 times the content of the next highest, dried brewers yeast (this is undoubtedly the reason for oysters’ reputation as an aphrodisiac in men). As it’s easier to eat 20-25g of oysters than 100g brewer’s yeast, this makes oysters a particularly valuable source, but it’s unlikely you can eat them every day – you’d get heartily sick of them after a while, for a start.

Please refer to the chart below for more information on sources. It includes both vegetarian/vegan sources and others suitable for meat-eaters.

zinc-content2

Click for larger image

There’s a wide range of products rich in zinc in my online store.

Zinc supplements

Available zinc from supplements varies. 100mg of each of the following yields the amount of zinc shown:

  • zinc amino acid chelate – 19mg
  • zinc gluconate – 13mg
  • zinc orotate – 17mg
  • zinc sulphate – 22.7mg

Some cold remedies which are sold contain zinc, in particular lozenges.

I offer a choice of zinc supplements in my online store.

Zinc deficiency

Deficiency can be caused by phytic acid in grains, legumes (beas, peas and lentils) and vegetables, a high fibre diet, EDTA (used in food processing), large quantities of TVP in the diet, and breastfeeding in infants over 6 months (there is sufficient zinc in breast milk for the first 6 months of life).

Possible symptoms of deficiency include: slow growth and development in children, eczema, frequent colds and other infections, regular stomach problems, slow recovery from exercise, obesity, leaky gut, slow mental processes, post-natal depression, white spots on the nails, consistent diarrhea, chronic fatigue, poor vision esp. slow dark adaptation, lack of concentration, slow healing wounds/bruises, infertility in both sexes, thinning hair, lack of sexual drive or erectile dysfunction in men, lost sense of taste and/or smell, and poor appetite. You don’t need to have all the symptoms to suspect zinc deficiency.

There is also evidence linking zinc deficiency to various types of cancer, including leukemia, prostate cancer, breast cancer, ovarian cancer, lung cancer, colon cancer and skin cancer.

Possible causes of deficiency are a vegan or vegetarian diet, a low protein diet, pregnancy, endurance sport, alcoholism, sickle cell disease, gastrointestinal disease, over-consumption of iron supplements, some diuretics, and eating disorders.

Research into the effects of zinc

1. Studies have shown that men who are deficient in zinc have lower testosterone levels and that supplementation restores testosterone levels to normal.

2. There have been several studies on the effect of zinc supplementation on Age-related macular degeneration (AMD/ARMD).

A study in the Netherlands found a reduced risk of AMD when the diet contained high levels of zinc with beta carotene (vitamin A), vitamin C and vitamin E.

A study in 2007 found no effect on AMD from supplementation with zinc on its own, but the AREDS study found that supplementation with 500mg vitamin C, 400 IU vitamin E, 15mg beta carotene, 2mg copper and 80mg zinc significantly reduced serious deterioration in existing AMD patients. Without the zinc, there was no effect found. They also found that zinc without the antioxidant vitamins reduced deterioration in “subjects at higher risk, but not in the total population”.

A follow-up to AREDS found that 25mg zinc worked just as well as the 80mg administered in the original study. As excess intake is associated with genito-urinary problems, it is helpful that the reduced dose has been shown to be effective.

3. Research has found that children with ADHD tend to have lower levels of zinc than other children. A study of 400 children with ADHD found that they showed improved behaviour and were less impulsive and hyperactive when they were given 150mg a day of zinc sulphate (which would yield about 34mg zinc).

Zinc and medication

Taking zinc at the same time as antibiotics or penicillamine (a treatment for rheumatoid arthritis) reduces the effect of both the medication and the zinc. Leave at least 2 hours between taking zinc and either of these medications.

Some prescribed diuretics may cause zinc deficiency. Talk to your doctor about monitoring your zinc status whilst taking these.