And even better if at stage 5 of ripeness ...
Who would have thought that bananas promote our gut health, helping grow beneficial bacteria that ultimately strengthens our bones and delays neural degeneration in our brain?
It all starts with inulin, which is in bananas and which begins digestion only when it reaches our gut.
After one week this is how you'll feel
Most adults don't eat enough fruits and vegetables. In fact, dietary intake of several nutrients found in fruits and vegetables — including potassium and dietary fibre — is low enough to be a public health concern for both adults and children in the US, and in Australia.
"The bottom line is that most Aussies are not eating enough vegetables each day," Alexandra Parker, accredited practising dietitian of The Biting Truth, told HuffPost Australia.
The health consequences can be serious. For example, there is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
A study of over 100,000 mean and women over 14 years found that, compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke.
Although all fruits and vegetables likely contributed to this benefit, green leafy vegetables, such as lettuce, spinach, Swiss chard, and mustard greens, were most strongly associated with decreased risk of cardiovascular disease.
What's perfect is to fill half your plate with vegetables at all main meals. That may not sound very scientific, but it is a whole lot better than worrying about the details.
Add in variety and a couple of pieces of fresh fruit, and you will start to feel the difference. That's all I do - I pay attention to mixing the colours, eating 5 or so serves daily, and eating some fruit.
How you do that starts with shopping! Typically, in this kind of article, we jump into the health benefits, and what should go onto the plate.
Not in this case! Let's start at the shop.
How to avoid becoming frail before your time
Regular running is typically the most popular mode of exercise as people transition away from the gym, their youth, into looking after a family, or during a pandemic. Running is spectacularly better than doing nothing, but even frequent running doesn't maintain muscle strength as we age.
We need to do something extra.
Here’s why, and how to fix it
Vitamin D is free - from sunshine, yet amazingly vitamin D deficiency is the most common nutritional deficiency worldwide (2019).
This deficiency is terrible for our health, and neglectful, considering how easy it is to get the optimum dose.
You can beat fragility
I'm disappointed when I see someone prematurely fragile. Fragility is associated with a shorter lifespan, and with being put into care earlier - losing your independence.
It disappoints me because, with some simple additions to your lifestyle, you can significantly delay fragility caused by loss of bone and muscle mass.
I did a bone density scan last year, and it showed me having 25% better bone mass than males my age, and 5% better than the average 25-year-old male.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter