BANANA. THE FRUIT THAT GIVES YOU ENERGY.

Even though the banana is now cultivated in different countries worldwide, it originated in Southeast Asia.

Multiple types of bananas exist and they can be eaten raw or cooked however, raw bananas should only be consumed when they are ripe.

Bananas are referred to as the fruit that gives energy because they are rich in carbohydrates, a chemical substance that gives energy to our bodies. Bananas also have a number of additional healthy properties that we will be exploring as part of this article.

POTASSIUM

In comparison to other fruits, bananas have very high levels of this mineral.

Potassium contributes to the regulation of blood pressure therefore, it is recommended to people that suffer from hypertension.

Potassium is also a mineral that intervenes in muscular and cardiac contractions.

Amongst other properties, it also plays an important part in the transmittance of nerve impulses.

MAGNESIUM

Magnesium contributes to the formation of teeth and bones and is another mineral that can be found within bananas. This mineral also intervenes in muscle contractions and in the transmission of nerve impulses alongside Potassium. It also participates in the regulation of another mineral called calcium.

FIBRE

Bananas are one of the most satiating types of fruits due to their high levels of fibre. The type of fibre found within them are named oligosaccharides, which are food for the good bacteria that lives in our colon. These bacteria contribute to the development of our immune system and prevent colon cancer.

This type of soluble fibre lowers the absorption of cholesterol and allows sugar to be absorbed much more slowly into the bloodstream.

FOLIC ACID OR VITAMIN B9

Another component that can be found in bananas is Folic acid.

Low levels of this vitamin are present within bananas however, it still contributes to the development of blood red cells and prevents spine bifida in newborns.

There are low levels of other vitamins found within bananas such as Vitamin C and pro Vitamin A, both key vitamins necessary for maintaining good eyesight and a good immune system.

VITAMIN B6

This vitamin contributes to the good functioning of the nervous system.

Bananas also have low levels of other vitamins and minerals.

Lastly, we want to highlight that ripe bananas are a good food to eat when treating diarrhoea. 

Bananas are also recommended for people to eat after they complete intense physical exercise in order to recover any energy that has been consumed.

A banana will also replenish any minerals, such as potassium or magnesium, which have been lost through sweat. This fruit will also prevent any cramps that could emerge in people that complete any intense physical exercise.

OBSERVATION

People that suffer from renal failure or that have high levels of potassium within their blood should always avoid bananas.

Dr J. Hurtado Martínez

Medical Director of HealthSalus

WALNUTS. THE GOLDEN NUT.

The walnut is a nut with a hard shell produced by the walnut tree in Asia. It is currently cultivated worldwide in all continents and places with warm climates.

COMPONENTS

MONOUNSATURATED AND POLYUNSATURATED FATTY ACIDS

Walnuts contain a number of healthy fatty acids (mainly linoleic acid and omega 3) that reduce levels of total cholesterol, bad cholesterol and triglycerides.

The results of the latest studies conducted and published in the ‘The American Journal of Clinical Nutrition’ have shown the positive effects that walnuts have within the lipid profile and have proved that walnuts do not have a negative influence on body weight, as it had been previously thought to have been.

STEROLS AND POLYPHENOLS

Polyphenols and sterols found in walnuts have a high antioxidant potential, even higher than the one found present within vitamin E.

These compounds along with the healthy fats present within them, make walnuts responsible for improving cholesterol levels whilst also providing us with protection against cancer and cardiovascular and degenerative diseases such as Alzheimer’s.

PROTEINS

Walnuts also contain large amounts of the proteins needed to build muscle, bones, antibodies, etc.

FIBRE

The high content of fibre present within walnuts, increase our feeling of fullness thereby enabling us to better control our appetite. Walnuts also decrease the absorption of fats, cholesterol and carbohydrates through the bloodstream.

They are also an important food for our intestinal flora (microbiota) helping to prevent constipation and colon cancer.

MINERALS AND VITAMINS

Walnuts contain high levels of magnesium, phosphorous, selenium, zinc, iron, potassium, etc. These minerals are incredibly important and necessary for the smooth functioning of the bloodstream, muscles, bones, thyroid, etc.

Walnuts have the highest levels of the proteins Niacin and Vitamin B6, with Vitamin B6 being mainly responsible for one’s mood, as it contributes to the breakdown of serotonin. They also contribute to the production of energy and red blood cells.

Walnuts should never be omitted from a healthy and varied diet. Eating five walnuts every day per week, is more than enough to be able to reap all of their benefits.

Dr J. Hurtado Martínez

Medical Director of HealthSalus

LEMON. THE GOLDEN CITRUS FRUIT.

Originated in Asia and is currently cultivated worldwide. The lemon is the fruit of the lemon tree, which should never be omitted from a healthy diet. 

PROPERTIES 


1. ACTIVATOR OF THE IMMUNE SYSTEM 
Its high content of Vitamin C activates the immune system by increasing our defences and helping us to combat diseases, usually infectious. 

2. COLLAGEN 
Lemons help to form collagen and thereby contribute to the maintenance of strong bones and joints. They also contribute to having healthy teeth, gums, skin and hair. 

3. ELASTICITY 
The elements of lemons contribute elasticity to the larger arteries, thereby helping to prevent the emergence of thrombi within them. They also contribute to maintaining the basal membrane of small blood vessels stable thereby avoiding capillary fragility, and preventing them from rupturing. 

4. PREVENTION OF CANCER 
Certain studies suggest that certain types of acids present in lemons would intervene in the prevention of various types of cancer by blocking a type of cancerous substances called nitrosamines. The limonoids or small phytonutrients, present within lemon rinds would act in the same way. 

5. ANTISEPTIC 
Lemons act as a potent antiseptic by helping scarring.

6. PREVENTION OF DISEASES 
A number of studies have been able to demonstrate how lemons aid in the prevention of degenerative, cardiovascular and eye diseases.

7. ANTI-INFLAMMATORY 
The presence of antioxidants such as flavonoids, reduce pain and inflammation.

8. BLOOD PRESSURE 
The elements present within lemons help to prevent high blood pressure by acting as diuretics. 

9. PECTIN 
Pectin is another element present within lemons. This soluble fibre decreases cholesterol and glucose levels, whilst also feeding the good bacteria present within our intestinal flora. 

10. IRON ABSORPTION 
Lemons help us to absorb the iron present within vegetables especially green leafy vegetables such as spinach, watercress, swiss chard, etc. Pouring a small quantity of lemon juice on top of these vegetables, help the body to absorb their nutrients much more effectively. 

OTHER BENEFITS OF LEMON 

IN TEA 
Lemon is usually used to treat colds and coughs due to their anti-inflammatory properties. It is prepared using hot water and honey. 

DIARRHOEAS 
Another use for lemons is as part of alkaline lemonade to combat the dehydration that forms part of diarrhoeas. It is prepared by dissolving half a teaspoon of salt, half a teaspoon of baking soda, half a teaspoon of sugar and the juice of two lemons into a litre of boiled or bottled water. This lemonade is drunk in small sips until the diarrhoea improves. 

In addition to all of the uses explored within this article, it is also important to add that lemons can also be used as salad dressings and in the elaboration of meals, desserts, juices, sorbets, sherbets, etc. Lemon sorbets and sherbets can be used to aid the digestion of large meals. 


Lemons are a source of health.

HEALTH ADVICE

PHYSICAL EXERCISE AND ITS BENEFITS

From walking to practising sports, physical activity contributes to the prevention of a wide range of pathologies.

These are the benefits of doing exercise that numerous public hospitals advertise on their front doors.

Benefits of physical exercise

• It reduces the probability of suffering from cardiovascular diseases (ictuses, heart attacks, anginas, etc.) by up to 30%.

• It prevents the emergence of diabetes by up to 40%.

• It reduces the probability of suffering from depressive conditions by up to 30%.

• It decreases the emergence of breast cancer by up to 20%.

• It decreases the probability of suffering from colon cancer by 30%.

• It decreases the emergence of dementia in older people by up to 30%.

• It reduces hip fractures by up to 68%.

• It also reduces the probability of dying from any pathology by up to 30%.

Other benefits of physical exercise include making us feel good about ourselves and making us feel strong enough to tackle any type of pain that we may have.

Examples of physical exercises that we could do that would produce the benefits explained above include: running, swimming, cycling, dancing, climbing stairs or just walking at a brisk pace for a minimum of 150 minutes per week. Each exercise that we decide to do will always depend on the state of our physical fitness, the state of our health and our age, whilst also a sedimentary lifestyle as much as possible.

The Benefits of Coffee

Originally from Arabia and extended throughout the world, recent studies have acknowledge its infinite properties.

Studies published by the journal ‘Hepatology’ show how caffeine decreases the amount of fat found in the cells of mice that suffer from non-alcoholic fatty liver.

‘The Journal of Clinical Oncology’ published in recent studies that coffee helps to prevent relapses in patients treated with surgery and chemotherapy for colon cancer. The reason being that coffee acts by decreasing the inflammation that is found within the colon.

Other benefits would include:

• Decrease in the risk of suffering from diabetes… Studies conducted in Athens University state that this effect would be due to the large quantity of antioxidants that is found within coffee.

• There is also an increase in concentration and a decline in physical and mental fatigue.

• An increment in the resistance within sports.  

• Another important benefit of coffee found by Harvard University, is how it prevents skin cancer not melanoma, by filtering the Ultraviolet radiations that harm the skin.

Despite of all the benefits that coffee has, there are people that are intolerant to it leading them to suffer from:

• Insomnia.

• Tachycardia.

• Intestinal Discomfort.

• Polyuria or increase urinary frequency.

This people need to take their measures, and primarily drink energetic drinks with caution, as many of these do not warn in regards to the amount of caffeine that they contain.

Experts recommend that nobody should drink more than 400mg of caffeine per day.

The caffeine content found in the most common drinks is:

• Coffee cup: 80mg of caffeine.

• Coca cola: 40mg of caffeine.

• Energetic drinks: 80mg in 250ml.

There are some multi-vitamin tablets that contain up to 300mg of caffeine.

It has been frequently forbidden for patients that suffer from hypertension to drink coffee, however if you have drank coffee your entire life it will not influence your BP readings.

And for everybody that tolerates it well, it is delicious!!

Dr J. Hurtado Martínez
Medical Director of HealthSalus