Could the banana you had at breakfast be doing more than keeping you full until lunchtime? This week’s Nutrition News looks at the wide ranging health benefits of bananas as well as how a mother’s diet impacts her children and the effects of the MIND diet on cognition.
Find out more here.
Health benefits of bananas
Bananas, originally hailing from Southeast Asia, are an everyday staple for most but what few people know is that they also boast a wealth of health benefits.
A medium banana offers a mix of vital nutrients, including noteworthy levels of potassium, vitamin B6, and vitamin C, along with a parade of antioxidants and phytonutrients. Despite their meager fat and protein content, bananas have a nutritional profile rich in carbohydrates and fibre, offering energy support and digestive health benefits.
Bananas not only provide a number of health benefits but they’re easy to incorporate into your diet, as shown in this recently published Healthline video.
What particularly sets bananas apart nutritionally is their potential to balance blood sugar levels. The combination of soluble fibre and resistant starch collaborates to create a gel-like consistency during digestion, slowing the emptying of your stomach, helping you feel fuller for longer aiding weight management, and moderating blood sugar spikes. Though ideal for most, those who seek diabetes support should enjoy bananas in moderation to avert sharp fluctuations.
Favourable to gut health, bananas boast two types of dietary fiber – resistant starch in unripe versions and pectin in both stages of ripeness. This combination is particularly beneficial to gut bacteria.
Another one of banana’s benefits is its support of heart health. High potassium content lends itself to blood pressure regulation, potentially curbing hypertension and heart disease risk. Additionally, bananas are a source of magnesium, which is another vital heart mineral.
Abundant in antioxidants such as flavonoids and amines, bananas offer protection against cellular damage, reducing the risk of chronic diseases.
It is also thought that bananas might aid exercise recovery through their carbohydrate, potassium, and magnesium content.
Renowned for their culinary versatility, bananas seamlessly integrate into a wide range of diets. They enhance mundane breakfasts, serve as a source of inspiration for nutritious snacks, and act as a healthy alternative to additional suagr when baking. While bananas are a great source of nutrition, it is important to remember to consume in moderation.
How a woman’s diet can impact her grandchildren’s brains
A groundbreaking study conducted by Monash University has uncovered a fascinating link between maternal diet during early pregnancy and the long-term brain health of both their own children and subsequent generations. This research, discussed in the Science Daily article “A mother's diet can protect her grandchildren's brains: genetic model study”, delves into the intricate interplay between diet and brain function.
Utilising genetic models, particularly the roundworm Caenorhabditis elegans, which shares numerous genes with humans, the study investigated the impact of specific foods on brain health. The team's focus centered on axons, the vital communication cables spanning a staggering 850,000 kilometers within the brain. The fragility of these axons, caused by ageing, often leads to cognitive decline and neurodegeneration.
By studying genetically modified models with vulnerable axons, the researchers identified a molecule abundant in both apples and select herbs, namely basil, rosemary, thyme, oregano, and sage. This molecule, known as ursolic acid, demonstrated a remarkable ability to prevent axon fragility.
The research team unraveled the mechanism underlying this phenomenon. Ursolic acid prompted the activation of a specific gene that facilitated the production of a unique type of fat called sphingolipid. Notably, this sphingolipid needed to traverse from the mother's digestive system to her eggs in the uterus to safeguard axon health in subsequent generations.
For the first time, a lipid or fat has been shown to be hereditary, which is a discovery of huge significance. This breakthrough suggests that a mother's dietary choices may profoundly impact not only her immediate offspring's brain health but also that of future generations.
Though the results hold immense promise, Professor Pocock, lead author of the study, is cautious, emphasising the necessity of further research to validate these findings in humans. Nevertheless, this study underscores the critical importance of a nutritious diet during pregnancy in ensuring optimal brain development and children’s health, for both current and future generations.
Calorie controlled diet for cognitive health
A recent study from Monash University, reported by Medical News Today in the article “Can the MIND diet or cutting daily calories improve cognition?” sheds light on the relationship between diet, cognitive health, and ageing. As we age, it's normal to experience subtle cognitive changes, such as a mild decline in memory and processing speed. This phenomenon, which may begin as early as a person’s 20s and 30s, is often accompanied by an accumulation of knowledge over time.
While no single nutrient has been definitively linked to preventing cognitive decline, observational studies have suggested the potential cognitive benefits of the Mediterranean diet. In a bid to delve deeper, researchers embarked on a study that compared the effects of two diets – the MIND diet, a fusion of the Mediterranean and DASH diets, and mild caloric restriction – on cognition.
This study involved 604 participants with a family history of Alzheimer's disease. All had suboptimal diets but showed no cognitive decline. Divided into two groups, one adhered to the MIND diet, while the other maintained their regular diet, both with a caloric reduction of 250 calories daily over three years.
Surprisingly, both diets exhibited a modest positive impact on cognition, with no significant differences between them. The MIND diet, known for its focus on specific foods to support brain health, and the mild caloric restriction diet both contributed to these cognitive improvements.
Notably, the study suggested that weight loss, averaging 5kg per participant, might have played a role in enhancing cognition. Prior research has linked weight loss to improved cognitive function, likely due to its anti-inflammatory effects and other health benefits.
While the researchers expected more pronounced effects from the MIND diet, the study highlights the potential cognitive benefits of dietary improvements, even later in life. Kate Cohen, a registered dietitian not involved in the study, emphasised the significance of these findings, indicating that positive diet changes, even after age 65, can stave off cognitive decline and offer broader health advantages.
The study's implications reinforce the Centers for Disease Control and Prevention's recommendations for healthy ageing: follow a nutritious diet, engage in regular exercise, refrain from tobacco use, undergo regular check-ups, be aware of family health history, and monitor changes in brain health. These practices not only promote physical well-being but also contribute to sustained cognitive vitality as we age. While the findings are promising it is important to note that such recommendations would vary from individual to individual, particularly paying attention to starting weight and diet.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.