Health Benefits of Organic Bananas

Organic bananas are one of the most widely consumed crops in the world. More than half of bananas are sourced from Ecuador, India, or China. Conventional bananas are grown with the help of synthetic fertilizers and pesticides, whereas organic methods rely only on natural ways to stimulate plant growth and eliminate predatory insects. 

While some believe that organic bananas are more nutritious and better tasting than conventional bananas, very little scientific research has been done on the subject. Nevertheless, bananas are considered one of the most valued fruits on the planet, and they have many surprising health benefits. 

Health Benefits

Organic bananas are very high in vitamin B6, also known as pyridoxine. Vitamin B6 is a necessary ingredient in the formation of red blood cells. Your body doesn’t make Vitamin B6 on its own, so you need to source it from nutritious foods like bananas.

In addition to vitamin B6, there are many reasons to incorporate bananas into your diet regularly:

Diabetes Control

The glycemic index of organic bananas is just 51. This means that your blood sugar won’t rise too quickly after eating them. Bananas are also one of the fruits most recommended by the American Diabetes Association. 

Brain Health

Organic bananas are a natural source of tryptophan, one of the essential amino acids that your body needs to operate effectively. Though more research is needed, preliminary studies show that tryptophan may help boost memory and learning retention. One study found that adults deprived of tryptophan for six hours proved less capable than a control group of memorizing a list of words.

Lower Blood Pressure

Organic bananas are rich in potassium, a mineral that plays an important role in heart health. Potassium helps normalize your heartbeat rhythm and stabilize your blood pressure, potentially reducing the risk of developing cardiovascular issues later in life. 

Support Weight Loss

Organic bananas are low in calories but high in fiber, which helps increase the satiety you feel after eating. Due to their high fiber content, eating bananas as a regular snack in place of less healthy alternatives can help you maintain and lose weight over time. 

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Nutrition

Bananas are also high in vitamin C, a nutrient required for your immune system to work properly. Having ample vitamin C in your diet can also help you reduce the risk of developing cancer, influenza, macular degeneration, and other health conditions.

They’re also an excellent source of: 

Nutrients per Serving

One whole medium-sized banana contains: 

Portion Sizes

Organic bananas are one of the most widespread and versatile fruits in the world. Although some believe that they contribute to weight gain, there is little actual evidence to support this. 

How to Eat Organic Bananas

Organic bananas are readily available at any grocery store throughout the country. They can be eaten raw or used as an ingredient in a number of tasty dishes. Be sure to discard the peel, as it isn’t edible. 

Bananas are a popular breakfast food. Once they’ve ripened, they can be chopped up and add to cereal, waffles, protein shakes, and more. They’re also a popular baking ingredient, used for anything from banana nut bread to muffins. 

To easily incorporate more bananas into your diet, try these simple recipe ideas:

  • Eat bananas with peanut butter for a delightful mix of sweet and savory foods
  • Mix bananas with protein powder, chocolate, and milk in a high-powered blender for a great tasting protein shake
  • Organic bananas are an essential ingredient in homemade banana cream pie 
  • Mix bananas with eggs, sugar, shortening, and flour to make banana cookies
  • Use bananas and walnuts as toppings for a yogurt parfait. 
WebMD Medical Reference Reviewed by Dan Brennan, MD on September 18, 2020

Sources

SOURCES: 

American Diabetes Association: “Fruit.”

BananaLink: “All About Bananas.”

Cells: “Vitamin B6 and Its Role in Cell Metabolism and Physiology.”

Harvard T.H. Chan School of Public Health: “Bananas.”

International Journal of Tryptophan Research: “L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications.”

Journal of the American College of Nutrition: “The Effect of Fiber on Satiety and Food Intake: A Systematic Review.”

Mayo Clinic: “Vitamin C.”

Transactions of the American Clinical and Climatological Association: “Why Your Mother Was Right: How Potassium Intake Reduces Blood Pressure.”

USDA: “Banana, Raw.”

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