By Anne Palumbo
A few weeks ago, I sank into a funk. A great big ol’ February funk. My mood plummeted, my curiosity disappeared and my hair took a sabbatical. The urge to kick shopping carts across dirty parking lots consumed me.
Clearly, I had forgotten the golden rule: You are what you eat. And, sure enough, I had become a real sad sack, no thanks to my diet of sweets, sweets, and more sweets during the holiday season.
So I cleaned up my act and turned to some key mood-boosting foods: lean protein, fatty fish, berries, leafy greens, whole grains, yogurt and bananas.
Since bananas are famous for supporting heart health—thanks to their rich supply of potassium—their role in lifting spirits might come as a surprise.
It certainly did for me, until I learned more about this sunny yellow fruit.
Let’s begin with bananas’ supply of tryptophan, an amino acid your body converts into serotonin (the “happy hormone”). Studies have shown that low levels of tryptophan can lower mood, increase irritability, and worsen symptoms in vulnerable individuals. Bananas, as it turns out, boast a good amount!
What’s more, bananas are also packed with vitamin B6, a crucial nutrient for converting tryptophan into both serotonin and its feel-good cousin dopamine.
Peeling back even more reasons: Bananas are high in prebiotic fiber, which feeds beneficial bacteria in the gut. A healthy gut microbiome, say experts, is increasingly linked to lower rates of mood disorders; and that’s because many mood-impacting hormone receptors are located in the gut.
Last but not least, bananas contain minerals—like magnesium and potassium—that support overall nervous system function, helping to calm nerves and alleviate stress.
I’ve always loved affordable, portable bananas. But now I love them even more. I love them so much, in fact, that I‘ve declared them my sunny, funny Valentine.
Helpful Tips
Select bananas based on your usage time frame. Choose yellow bananas for immediate use. Pick bananas that are slightly but not overly green to use later. If you’re not ready to eat or use your ripe bananas, you can store them in the fridge (but only after they reach your desired ripeness as refrigeration stops further ripening). The peel will turn black, but the fruit inside stays fresh for another 5-7 days.
Banana Smoothie
Serves 1 | Adapted from krisineskitchenblog.com
Ingredients
▪ 1 cup sliced, frozen banana* (peel, slice, and freeze banana on parchment-lined baking sheet 1 hour before)
▪ ½ cup Greek yogurt, plain or vanilla (add more to up protein and calcium)
▪ ½ cup milk of choice (add more if preferred)
▪ ¼ teaspoon vanilla
▪ Optional add-ins: berries, orange slices, flax or chia seeds, 2-3 tablespoons old-fashioned oats, 1 tablespoon peanut butter, cinnamon.
Directions
1. Place all ingredients in a blender. Blend until smooth, adding more milk if needed to reach desired consistency. Enjoy immediately.
*Note: If using unfrozen banana slices, add a few ice cubes to chill and thicken your smoothie.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.