A Dietitian Explained Which Fruit to Eat When Prone to Swelling 0 9

“Bananas are popular due to their sweet taste and pleasant texture; they are often chosen for snacks or as an ingredient for smoothies,” said dietitian Natalia Denisova. “However, when it comes to their chemical composition, bananas are mainly composed of water and carbohydrates (20%), containing only 1.5% protein and 0.5% fat. The energy value is about 100 kcal per 100 g, which corresponds to one medium banana. They contain few vitamins: carotenoids, B vitamins, and a small amount of vitamin C are present. The main advantage of bananas is their high potassium content, which helps to eliminate excess fluid from the body. This makes them beneficial for people prone to swelling and high blood pressure.”

Potatoes as an Alternative

Is there a fruit or vegetable that could rival bananas?

“You will be surprised, but it is our familiar potato; in terms of chemical composition, these products are quite similar, both containing a lot of starch,” continues the dietitian. “Yes, there are some differences. Potatoes contain slightly fewer carbohydrates, thus having a slightly lower energy value. Potatoes have almost the same amount of dietary fiber (1.7 g and 1.4 g per 100 g of product, respectively). Bananas surpass potatoes in magnesium content by almost two times and in carotenoids by six times. However, they fall short of potatoes in vitamin C content by two times. Moreover, potatoes have 1.5 times more potassium when boiled 'in their skins.'”

Tryptophan – in Dairy Products

Of course, such a substitution is quite conditional. Bananas are often chosen by athletes for snacks – both before training to provide carbohydrates and enhance strength and endurance, and for replenishing glycogen stores after physical exertion. In this context, it would be strange to recommend replacing a banana with a potato. Or to offer a child a potato instead of a banana.

“Nevertheless, from a dietary perspective, the absence of bananas in the diet is not critical for health. They do not possess any unique vitamins or biologically active substances in high concentrations,” notes the dietitian. “By the way, bananas contain a lot of tryptophan. This amino acid is a precursor to serotonin – the happiness hormone. Therefore, consuming bananas may contribute to an improved mood. However, tryptophan is also found in dairy products, especially in cheeses, as well as in seafood.”