Boost Senior Health with Bananas and their shakes

Here is another healthy food that I eat daily, and why. I will eat plain, cut up on bran flakes, or in shakes. Bananas are a great fruit with many health benefits: More on my shakes below.

simple bananas, good health.Photo byR.Gerner/Canva

They are a good source of vitamins and minerals, including vitamin C, vitamin B6, potassium, magnesium, copper, manganese, and fiber. A medium-sized banana also contains about 105 calories. The high potassium content helps regulate blood pressure and supports heart health by reducing the risk of stroke. Many of us seniors need to watch our blood pressure, here's just one more food to add to your diet.

Bananas contain dietary fiber, which aids in digestion and helps prevent constipation, with 3–4 grams of fiber each. This nutrient can enhance feelings of fullness, prevent overeating or snacking between meals, and support healthy weight loss goals.

They provide a quick source of energy due to their natural sugars (fructose, glucose, and sucrose). Bananas are a rich source of complex carbs, which can increase muscle glycogen stores and potassium, which helps prevent muscle cramps. They also provide a steady stream of glucose, making them perfect for fueling after a workout or walkabout. The browner they become, means more sugar content. I eat mine more on the greener side.

more sugar when they ripen more.Photo byR.Gerner/Canva

Bananas contain tryptophan, which the body converts into serotonin, helping to improve mood and reduce stress. We can all use this. They provide a small amount of calcium and other nutrients that contribute to bone health. This bone health is very important to seniors. Additionally, bananas contain antioxidants like dopamine and catechins, which can help reduce inflammation and oxidative stress.

Their soft texture makes them easy on the digestive system, especially when recovering from illness or surgery. Here is where Banana shakes are very helpful. Skakes are comprised of bananas and a liquid, such as milk, alongside other ingredients that help create the flavor and nutritional profile you desire.

Shakes can be with kiwi, blueberries, strawberries or more protein dense with nut butters.Photo byR.Gerner/Canva

The shakes that I make, can be altered to match your personal preferences. There are several ingredients commonly used to make them, including protein powders, peanut butter or other nut butters, dairy or nondairy milk, and fruits like strawberries. You can create them into more protein shakes or for weight gain, (add peanut butter or nut butters or yogurt) or more simplied for weight loss (reduce any high fat and high calorie ingredient, just bananas and strawberries). Any way you eat them, enjoy their simple but nutritious availability, and no fussy prep.

Resource:

https://www.healthline.com/nutrition/banana-shake-benefits

Medically reviewed by G.Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition — Written by L. Panoff, MPH, RD 11/18, 2020

https://www.healthline.com/nutrition/bananas-good-or-bad

Written by H. Palsdottir, MS — Updated on 6/4/2017

My shake recipes.