It is no news that our bodies crave essential vitamins and minerals to maintain our health. The markets nowadays offer a wide specter of vitamin and mineral enriched foods. However, when speaking of the perfect vitamin and mineral food bomb, two products stand out immediately. Bananas and avocado are beloved foods, and along with tasting great, these enable the body to function properly.
From preventing cardiovascular issues to infusing the body with crucial minerals and vitamins, read how bananas and avocados work in your health’s favor.
Bananas and Avocados: Research
After detailed research on bananas and avocados, scientists at the University of Alabama presented mind-blowing findings. A banana and an avocado a day will cleanse your blood vessels from toxins, thus preventing atherosclerosis or worse.
In addition to this, the high levels of potassium in the two products can significantly improve general cardiovascular health. Some of the remaining conditions bananas and avocado can prevent include:
- Heart disease
- Metabolic syndrome
- Chronic kidney disease
- High blood pressure
- Calcification of the blood vessels
As per Difference Between, here is how calcification can lead to atherosclerosis.
‘Arteriosclerosis is a defect occurring in the artery (blood vessels carrying oxygenated blood) walls. It refers to hardening of the normally flexible walls due to loss of elasticity of the arterial musculature. When young, the arteries are flexible due to the presence of a protein called elastin.
As age advances, there is a loss of this elastin causing thickening of the arterial walls. Atherosclerosis is another condition that refers to the deposition of fat plaques and cholesterol globules within the arteries causing narrowing of the lumen of the arteries.’
Scientists uncovered that ‘arterial stiffness has become an independent predictor of cardiovascular morbidity and mortality, representing an important health problem for the nation as a whole.’
Another study in the field, conducted in 2019, notes the following: ‘Previously considered a passive, unregulated, and degenerative process occurring in the arterial media, vascular calcification has now been demonstrated to be a highly regulated process of osteochondrogenic differentiation of vascular cells.’
Potassium Deficiency and Health Issues
According to studies, potassium is large and in charge of maintaining our health. Without it, we increase the risks of suffering life-threatening disorders. While it is not good to over-consume it, taking the desired amount of potassium daily is essential.
Speaking of potassium, not other foods are richer in it than bananas and avocados.
In the words of Dr. Mike Knapton from the British Heart Foundation, ‘With more research, we might be able to see if the disease forms in humans in a similar way and develop treatments.’
Magnesium & Potassium: The Collaboration You Need
Aside from potassium, magnesium, too, represents a vital mineral to the body. Magnesium controls over 600 functions in the body, which makes it more than necessary to take.
Together, magnesium and potassium make an unbreakable duo, and as per The National Academy of Sciences:
‘Magnesium has been called ‘nature’s physiological calcium channel blocker.’ During magnesium depletion, intracellular calcium rises. Since calcium plays an important role in skeletal and smooth muscle contraction, a state of magnesium depletion may result in muscle cramps, hypertension, and coronary and cerebral vasospasms.
Magnesium depletion is found in a number of diseases of cardiovascular and neuromuscular function, in malabsorption syndromes, in diabetes mellitus, in renal wasting syndromes, and in alcoholism.’
Some of the typical symptoms of magnesium deficiency include fatigue, racing heartbeat, eye twitches, muscle cramping, and anxiety. As for potassium, studies found that lack of this mineral can lead to even more severe conditions, like asthma and osteoporosis.
If low in at least one of these minerals, it might be smart to start taking supplements and make up for the loss.
Ancient Minerals offered insights on the topic, noting:
‘This effect can cause a doubly difficult scenario: seemingly adequate magnesium levels that mask a true deficiency coupled with ongoing damage to bone structures. Thus experts advise the suspicion of magnesium deficiency whenever risk factors for related conditions are present, rather than relying upon tests or overt symptoms alone.’
According to another study, potassium deficiency, ‘can be induced by the same mechanisms and are often clinically related to one another,’ mostly because they have to do with a wide specter of cardiovascular disorders.
Now, let’s look at how bananas and avocados can help.
Banana: A Mighty Blend of Potassium
A smaller banana offers plenty of potassium, fiber, vitamin B6 and C, copper and manganese. Due to this content, bananas:
- Manage the blood sugar levels
- Help with insulin sensitivity
- Control the blood pressure
- Prevent kidney stones
Suitable in a number of recipes, bananas make a fun and healthy treat to have at home.
Avocado – A Health-Booster Like No Other
To understand the value of avocado in terms of our health, look at Nutrition Data’s table of avocados’ nutritional value:
|Fiber — 54 percent||Folate — 41 percent|
|Vitamin C — 33 percent||Vitamin B6 —26 percent|
|Vitamin K — 53 percent||Pantothenic acid — 28 percent|
|Magnesium — 15 percent||Potassium — 28 percent|
Used widely in the culinary world, avocado goes well with both sweet and savory meals.
Some of the other foods rich in magnesium include Romain lettuce, Swiss chard and broccoli, as well as fatty fish, and spinach. Also, you can find it in basil, cloves, chives, papaya, watermelon, and berries.
To get an extra boost of potassium, focus on consuming more foods like carrots, oranges, beet greens, and cantaloupes.
Other included source linked in Healthy Holistic Living’s article: