Boosting Brain Function With Bananas

Brief overview of the importance of brain function

Even though the human brain is the control centre of our bodies, it may seem rather challenging at first to fathom the intricate roads that bridge the physical aspect of our brain with the rather abstract perception of following our thoughts and actions. Every move you make and every step you take, your brain will be leading you. Nonetheless, overseeing virtually the entirety of human physiology might overwhelm the brain, which is believed to consume over 20% of the basal energy used by the human body. This energy is paramount to maintaining fundamental brain functions and overall health.  

The ”simple” process of using your brain is named cognition, one of the most important features of this fascinating organ. Cognitive functions, executed by the human brain, are elaborate processes that govern our language, attention, memory, and even sharper abilities like problem-solving and decision-making. In this article, we will explore the intersection between the energy supply for the brain and how this organ makes the best use of it. So, how can you boost brain function through dietary choices? Literally, food for thought.

The role of nutrition in cognitive health

Nutrition is an often-overlooked aspect that plays a key role in brain health and vitality. Essential nutrients generously provided by adequate nutrition are crucial for optimal brain function and cognitive health. In this matter, we delve into the intersection between nutrition and cognition, highlighting the role of bananas in enhancing brain function.

Bananas are accessible and delicious fruits packed with macro and micronutrients that

heavily support brain function. Comprehending the extension of this set of nutrients allows an understanding of how they work as energy boosters and building blocks for the human brain to operate optimally.  

Nutritional components of bananas

In the table below, we can take a better look at the nutritional content of bananas and their functions.

Table 1: Nutritional Components of Bananas

How bananas contribute to brain health

Nutrition plays a pivotal role in sustaining and enhancing cognitive function throughout life. Adequate and healthy dietary choices might collectively shape our capacity to think, learn, connect with, and respond to external stimuli. As a highly metabolic active organ that governs virtually all body functions, the brain is in constant need of a consistent supply of different nutrients. Therefore, as a natural and rich food source, bananas cater to several mechanisms through which they can support a healthy brain.

• Potassium for nerve and muscle function: The high potassium content of bananas makes them a valuable tool for sustaining appropriate nerve and muscle functions. Differences between potassium concentrations inside and outside these cells are required for proper muscle contraction and smooth transmission of electrical impulses between brain cells, improving cognitive processes such as memory and active learning.
• Vitamin C for antioxidant support: The notable amount of vitamin C, a potent antioxidant in bananas, acts as a shield against the damaging effects of free radicals from oxidative stress in the brain. This protection against oxidative stress provided by vitamin C can attenuate the progressive decay of nerves, avoiding deteriorated cognitive function. 
• Vitamin B6 for neurotransmitter production: Vitamin B6 plays a key role in the synthesis of neurotransmitters like norepinephrine and dopamine, chemical compounds that allow nerve cells to communicate and can modulate our mood, memory, and cognitive function. Additionally, vitamin B6 is thought to lower levels of homocysteine, an amino acid associated with a higher incidence of neurodegenerative conditions. However, clinical studies that followed older adults with dementia under vitamin B6 supplementation did not increase confidence in this correlation.¹

Studies and scientific evidence

Considering the extent of benefits of healthy dietary choices, the World Health Organization (WHO) has been promoting the consumption of five daily portions of fruit and vegetables (“five a day”) since the early 2000s.² Accordingly, the scientific community has been extensively exploring the tightly-knit relationship between food and brain health.

A systematic review of the scientific studies published on the intersection of better dietary choices and brain health evaluated six different studies with over 21,000 individuals analysed. This compelling set of scientific data showed that eating more portions of fruit and vegetables is directly linked with a lower risk of developing a number of cognitive disorders.³

More specifically, scientific evidence presents bananas as brain boosters.⁴ More than being packed with glucose, a low glycaemic index sugar (sugar slowly broken down which avoids peaks in blood sugar levels), bananas also carry lots of tryptophan, an amino acid that is the precursor of serotonin, a neurotransmitter that regulates learning and memory, and is also dubbed the “feel-good hormone”.  

A recent study has followed so-called “Super Agers”, a group of people over 80 years old who have the cognitive function of those decades younger. The main factor that seems to set these individuals apart is their sharp brains, and interestingly, banana consumption as an option, at least twice a day, has been a common factor among those studied.⁵

Incorporating bananas into your diet 

Now that we are convinced that bananas are not only delicious but also extremely nutritious let’s discuss practical ways to incorporate them regularly into your pantry and on your plate. 

• Breakfast boost: Adding banana slices to your yoghurt, pancakes, cereal, or oatmeal can give you an extra shot of energy in the morning.
• Smoothie superfood: Blending bananas into your smoothies with other brain-boosting choices, such as spinach and berries, can significantly elevate your shake.
• Midday snack: Keeping a few of these ideal portable snacks in your reach makes for a healthy and convenient pick-me-up anytime. For sustained energy, pair them up with nuts or protein.

Among sweet and savoury options, bananas can also add a fun twist to your recipes. The possibilities are endless!

• Banana Pancakes: Incorporate mashed ripe bananas into your pancake batter for a natural sweetener and extra flavour.
• Banana Salsa: Mix diced bananas with red onion, lime juice, and a touch of chilli for your new favourite refreshing salsa. 
• Banana Ice Cream: Blend frozen ripe bananas for a creamy ice cream substitute. Get creative by adding peanut butter, cocoa powder, or other toppings!

Potential considerations and precautions 

Though bananas are generally safe for the biggest share of individuals, potential allergies or sensitivities may occur in the form of allergy-associated symptoms such as itching, swelling, or digestive discomfort.

Moderate banana consumption is advised for individuals with diabetes and kidney conditions due to their natural sugar and potassium contents, respectively. Bananas may also potentially interact with certain medications, such as particular beta-blockers, that can lead to elevated potassium levels in the bloodstream. Due to their rich potassium content, bananas could potentially exacerbate this condition. Remember that in case you might have any concerns regarding any of the factors discussed, do not hesitate to seek medical evaluation and guidance from your healthcare provider. 

Summary 

As the fascinating organs that they are, our brains demand a constant and steady supply of nutrients to function at their optimal state. Bananas, with their rich bundle of deliciously sourced nutrients, contribute to boosting cognitive function by not only supporting brain physiology but also helping sustain mental clarity and overall well-being. A more balanced approach toward nutrition based on unpacking the potential of unprocessed foods like fruit and vegetables can nurture cognitive health daily, leading to a fuller and more vibrant lifestyle. Finally, it is pivotal to remember that, together with nutrition, physical activities and mental stimulation are also key to a healthy brain. 

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