BANANA (SG Yahoo)

Bananas are one of the most famous common fruits amongst people of every age. Enjoyed in its various forms, bananas are eaten raw, accompanied with desserts, added in smoothies and consumed in many more ways too. Let us look at the benefits of eating this fruit.

1. Blood Pressure Regulation

Banana is a fruit that contains high amount of potassium and low levels of salt. This combination helps to regulate the blood pressure. It reduces the risk of heart related diseases.

2. Bone Strength

The potassium content in bananas is good for the health of your bones. Eating bananas on a regular basis can prevent your bones from deteriorating. Consuming bananas can also neutralize the amount of sodium in your body, which ultimately saves calcium to get washed out from your body.

3. Source of energy

Bananas are loaded with a lot of vitamins and minerals like Vitamin C and Vitamin B-6. Considering this fact, it is evident that eating the fruit can provide you with great energy. Pack yourself a couple of bananas to eat in the afternoon after your lunch has been digested and your stomach asks for some food.

4. Bowel Health

If you are suffering from constipation, banana is the fruit you need to pick. The fruit contains dietary fiber that aids the maintenance of the bowel system of your body.

5. Stress Reduction

When you are in stress, the metabolic rate of your body shoots up and potassium levels consequently decrease. Eating a banana can thereby flush your body with potassium, which will automatically ease you and regularize your heartbeat.

6. Brain Food

The potassium in bananas also does wonders by making you more mentally alert. Research shows that this yellow fruit aids concentration and hence is a marvelous fuel for the brain.

7. Iron rich fruit

People suffering from iron deficiency can resort to eating bananas. This fruit, which is rich in iron, can supply your body with the amount of iron it needs. This can also benefit you when you are suffering from an injury and require the blood to clot faster with the help of haemoglobin.

It is unimaginable how one tiny yellow colored fruit can give your body numerous health benefits. Include bananas in your breakfast, lunch, snack or dinner and enjoy the phenomenal benefits it imparts your body with.

(Image and content source: http://sg.news.yahoo.com/health-benefits-banana-092724299.html)

See also: http://watthehealth.blogspot.sg/2012/10/banana.html

Vitamins

Vitamin A source:
                Milk, butter, cheese, eggs, chicken, fish oils.

Vitamin B complex
                Our body requires B1,B2, Nicotinic acid in small quantities. So we should    
                concentrate on B6, B12 & folic acid.   

                B12 sources:
                Mostly non vegetarian foods like egg, chicken, meat, fish.
                Milk is the only vegetarian food which contains B12.
                The British Vegan Society recommends foods fortified with vitamin B12, such as:
                breakfast cereals, yeast extract, margarine, soya powder and milk, Plamil, soya        
                mince or chunks.

                B6 sources:
                These are similar to B12 ones & is present in vegetarian diet such as  
                vegetables, brown rice,dates,apricots,pulses.

                Folic acid sources:
                Liver contains the best amount of folic acid. White rice, oranges,tomato,pasta also 
                contains good amount of Folic acid.

Vitamin C sources:
                Citrus fruits like lemon, orange, guava, red sweet pepper, kiwi, strawberries & 
                Brussels sprout

Vitamin D sources:
                Primary choice:Egg yolks, seafood oil, beef liver, and wild-caught oily seafood.
                Milk is one of the best source for Vitamin D.
                Sun rays are said to produce vitamin D but info from recent research is due to  
                pollution & temperature, the vitamin produced is not sufficient for the body.

 Vitamin E sources:
                Fortified cereals, almonds, vegetable oils, tomatoes, peanut butter, avocado
  
Vitamin K sources:
                Spinach, cabbage, cauliflower, wheat bran, organ meats, cereals, eggs.

(Source: http://gkenhancer.blogspot.sg/2012/09/best-natural-sources-for-vitamins.html)