The Powerful Banana

 Popular content has made us consider bananas as high sugar, and therefore a food to avoid.

I was taught by chef father growing up, that bananas are great brain food, so even to this day, before a big meeting, (used to be an exam), or presenting a speech, I eat a delicious and nutritious banana.

This very humble fruit is packed with so many good nutrients, it is one of the most quietly generous foods in your kitchen. It asks for no preparation, travels well in a handbag, and gives your body far more than its humble reputation suggests.

It is easy to overlook the things that are always there. But when we look a little closer, the everyday banana turns out to be a small act of nourishment we can return to, again and again.

What's inside a banana

A medium banana (around 118 g) carries roughly 105 calories, along with a thoughtful mix of nutrients that support your body through the day.

Bananas also contain small amounts of protein, almost no fat, and a range of plant compounds with antioxidant qualities.

How bananas support you

Steady energy:

The natural sugars in a banana come wrapped in fibre, so the energy arrives without the sharp rise and fall of a packaged snack. It's why so many of us reach for one mid-afternoon, or before a walk.

A happier gut:

Bananas contain pectin and, when slightly green, resistant starch. Both act as food for the good bacteria in your gut. A well-fed gut tends to mean more comfortable digestion and, over time, a stronger foundation for overall health.

A good heart:

Potassium helps your body balance sodium and supports healthy blood pressure. Most of us don't get quite enough, and a banana is one of the simplest ways to add a little more.

Mood and mind:

Vitamin B6 plays a part in making serotonin and dopamine, the messengers that help us feel settled and content. A banana won't change a hard day on its own, but it is one small way to give your body what it needs to find its footing.

Recovery after movement:

The combination of carbohydrates, potassium and magnesium makes bananas a natural partner to movement. After a yoga class, a long walk or a busy morning, they help your body refuel and your muscles recover.

Green, golden or freckled

There's no wrong stage of ripeness. Each one simply offers something a little different.

• Slightly green: firmer, less sweet and higher in resistant starch. Kind to your gut and gentle on blood sugar.
• Golden yellow: the familiar middle ground. Easy to digest, naturally sweet, and lovely on its own.
• Brown-freckled: at its sweetest and softest, with the starch turned to natural sugars. Perfect for baking, smoothies or a quick pick-me-up.

Choose the one that suits your body and your moment.

Simple ways to enjoy them

• Sliced over porridge with a sprinkle of cinnamon and a spoonful of nut butter
• Blended into a smoothie with spinach, oats and a little Greek yoghurt
• Frozen, then whipped into a soft, creamy "nice cream"
• Mashed into banana bread, in place of some of the sugar
• Paired with a handful of almonds for a more lasting afternoon snack.

Pairing a banana with a little protein or healthy fat helps the energy last longer, and makes it feel more like a proper moment of nourishment.