12 Plantain Health Benefits & Nutritional Values | Effects

About Plantain Health Benefits and Nutritional Values for hair, skin, and health – Plantain Health Benefits Nutrition to man. Please Watch >>>>

Plantain Health Benefits and Nutritional Values for hair, skin, and health
Plantain Health Benefits and Nutritional Values for hair, skin, and health

This is one of the most common tropical food crops in terms of demand; some people like it for its nutritional benefits, particularly in terms of iron provision, while others like it for its sweet taste, especially when ripe.

12 Plantain Health Benefits

  1. Plantain Health Benefits – It is a food that provides energy.

Plantain is an energy-giving food because it is a good source of carbohydrates, particularly when ripe. The good news is that the carbohydrates in it are classified as “complex carbohydrates,” meaning they contain starch, fiber, and sugar.

Related >>> 25 Amazing Health Benefits of Unripe Plantain in Nigeria Today

Since such carbohydrates take a long time to break down and absorb, they give you a feeling of fullness, which reduces your appetite and helps you lose weight. As a result, eating plantain regularly will provide your body with enough energy.

  1. Plantain Health Benefits – Anaemia and Neuritis Treatment

Plantains contain the minerals iron (unripe) and vitamin B6, which are essential for the proper development of red blood cells in the body, as well as preventing anemia and neuritis, which occur when these nutrients are deficient. Those suffering from anemia or neuritis should consume a sufficient amount of plantain as a remedy as well as a preventative measure.

  1. Plantain Health Benefits – Assists indigestion

Plantain is high in fiber, which makes it beneficial for consumption since it helps to avoid bowel irritation, as well as constipation, bloating, and other health problems associated with poor digestion, as well as reducing appetite through improving fullness. Constipation can be greatly reduced by eating plantains.

  1. Plantain Health Benefits – Aids in the treatment of diabetes

When compared to ripe plantains, unripe plantains have less sugar, making them healthy food for diabetics because they won’t exacerbate or worsen their already elevated blood sugar levels. Plantain contains psyllium, which can help with blood sugar regulation.

As a result, consuming unripe plantains regularly will help prevent and treat diabetes.

  1. Plantain Health Benefits – Ulcer Prevention

Unripe plantains also contain manganese, potassium, and leucocyanidin, which is one of the phytochemical properties contained in food. Its existence in the plantain makes it a good source of food for people who have ulcers or want to avoid them. It has antiulcer properties because it promotes and increases mucus production in the stomach, among other things. Plantain in its dry form promotes ulcer healing and lowers the risk of developing gastric ulcers. When taken daily, plantain can help heal and prevent ulcers.

  1. Plantain Health Benefits – Enhances physical health

Plantain contributes significantly to sexual health success due to the nutrients it contains. Plantains are beneficial to male fertility when consumed regularly.

It improves sexual health and helps to increase libido, and the vitamins and minerals it provides help to improve overall health. More unripe plantain with ginger and garlic is needed for good sexual results

  1. Assists in the development of stronger bones

Plantains, particularly unripe plantains, are high in calcium, which helps to strengthen our bones as well as our muscles, teeth, and nails.

A meal containing unripe plantain helps to avoid diseases such as osteoporosis, which causes bone thinning and fractures. You should start eating plantain daily if you want to have a solid bone.

  1. Helps to maintain a healthy heart

Unripe plantains contain a small amount of serotonin, which dilates arteries, improves blood flow, and lowers the risk of homocysteine, a disease that causes coronary artery disease and stroke.

The potassium in plantain also helps to avoid heart attacks and high blood pressure. Additionally, the fiber in plantain helps to lower cholesterol levels, lowering the risk of heart disease.

  1. It aids in the reduction of free radicals

Alcohol, tobacco, and smoke, among other things, can trigger free radicals in the body.

Daily consumption of vitamin C, a strong antioxidant, is one of the natural ways to treat free radicals that can lead to diseases like premature aging and cancer.

Plantain is regarded as one of the best vitamin C-rich foods available. As a result, it is critical to consume plantain regularly because it aids in the prevention of free radical damage.

  1. Aids in the development of the immune system

Plantains are high in vitamin A, an antioxidant that aids in the proper functioning of your immune system. Vitamin A plays an important role in promoting cell development.

It also increases the skin’s protection.

As a result of the vitamin A in plantain, regular consumption will aid in the development of the immune system.

  1. Assists in weight loss

Plantains contain a lot of fiber, which makes you feel satisfied for a long time after you eat them.

Plantain is also fat-free. People who are trying to lose weight should eat plantain regularly because it will help them maintain their weight.

  1. Assists in menstrual cramps

Plantain, which is high in potassium and vitamin B6, can help a lot with menstrual pain relief. Premenstrual symptoms such as bloating and depression may be reduced by eating plantain.

Plantain also contains vitamin B6, which reduces the risk of miscarriage in women.

Plantains contain vitamin B6 and potassium, so eating them regularly, particularly for women, may help with menstrual discomfort.

Plantain Nutritional Values

Plantains are high in minerals and vitamins, as well as other important nutrients including potassium, carbohydrates, vitamin C, iron, fiber, magnesium, calcium, vitamins A and B6, and more.

It’s also worth noting that some of the nutritional values of nutrients in plantain differ depending on whether it’s unripe or ripe, as unripe plantain contains more of these important nutrients than ripe plantain.

Nutrients Amount
Energy 122Kcal
Carbohydrates 31.89g
Protein 1.3og
Total fat 0.37g
Cholesterol 0mg
Dietary fiber 2.30g
Calcium 3mg
Iron 0.60mg
Magnesium 37mg
Phosphorus 34mg
Zinc 0.14mg
Folates 22Ng
Niacin 0.686mg
Pyridoxine 0.299mg
Riboflavin 0.054
Thiamin 0.052
Vitamin A 1127 IU
Vitamin C 18.4mg
Vitamin E 0.14 mg
Vitamin K 0.7Ng
Sodium 4mg
Potassium 499mg

It is widely cultivated and thrives in tropical and African countries. When ripe, it is often used in food, as it can be fried and eaten with rice, papped, or cooked with beans. Unripe plantains can be used for porridge or roasting, and both ripe and unripe plantains can be used to make plantain chips.

Plantain Side Effects

What happens if you consume an excessive amount of plantains?

There are dangers. Plantains are good for you. But, when you cook them with a lot of oil, fat, or sugar, however, they become less so. Foods high in fat, salt, or sugar can increase the risk of weight gain, diabetes, heart disease, and cancer.

Please Read >>> Unripe Plantain Porridge: How to Make with Green Vegetables

Plantain Health Benefits Summary

Eating it unripe is beneficial, but plantain, in general, is high in essential minerals, vitamins, and phytochemical elements, making it both edible and medicinal.

People also ask

Is it good to eat plantain every day?

In a single cup of plantains, you’ll find enough vitamin C to meet your daily requirements. This vitamin is an antioxidant that may aid in the improvement of your immune system.

It may protect your body from free radical damage linked to aging, heart disease, and even some types of cancer as an antioxidant.

What are the health benefits of plantain? What does plantain do for the body?

Plantains are a high-carbohydrate snack that’s also high in fiber, vitamins, and minerals.

Antioxidants are also included, which help to fight free radicals.

They can also help with immunological function if they have enough vitamin C.

Their vitamin B6 level, on the other hand, may lower cardiovascular risk and boost mood.

What are the disadvantages of eating plantain?

When consumed by mouth, great plantain appears to be safe for most individuals.

However, it has the potential to induce adverse effects such as diarrhea and low blood pressure.

Applying considerable plantain to the skin could be dangerous. It has the potential to produce allergic skin responses.

Is it healthy to eat a banana or plantain?

While bananas are high in nutrients, they also contain a lot of sugar, whereas plantains contain a lot of starch. As a result, plantains are better for you.

Plantains are also utilized in savory cuisines, but bananas are cooked in recipes that require even more sugar, making them healthier overall.

Is it better to eat plantains boiled or fried?

Nutritionists recommend boiling plantains over fried plantains because they contain more vitamins and minerals.

Fibre, vitamins A, C, and B-6, as well as the minerals magnesium and potassium, are all abundant in them.

Is plantain a fattening food?

Do plantains cause weight gain? No. Plantains can be a terrific addition to your diet.

They’re high-fiber fruit that helps to slow digestion and make you feel “fuller” for extended periods.

When is the best time to consume plantains?

When a plantain is ripe, it should be predominantly black with a hint of yellow and still slightly hard to the touch, like a peach.

Fully black plantains are still edible, but they are a touch too mushy and difficult to prepare. They’re still wonderful, though.

Is plantain a protein or an iron-rich food?

100 g of plantain products can contribute between 6.3 to 15.3% energy, 5.9 to 30.2% protein, 7.8 to 16% calcium, 9.2 to 23.3% iron, and 28.5 to 33.7% zinc to %

Recommended Dietary Allowances (%RDAs) of consumers

Are boiled plantains healthy?

Boiled sweet plantains are a multipurpose food high in fiber, potassium, magnesium, and vitamin C, all of which are beneficial to one’s health.

Is plantain a high-sugar food? Carbohydrates and Sugar

There are 22 grams of sugar in one cup of sliced plantains. Carbohydrates account for the majority of the 181 calories in 1 cup of plantains.

If you’re diabetic and need to keep track of your carbs to keep your blood sugar in check, 1 cup of plantains provides roughly 30 grams of carbs.

Is fried plantain good for you? Is it healthy?

They have about the same number of carbohydrates as potatoes, but they are higher in vitamins and minerals such as vitamins A, C, magnesium, and potassium.

Plantains are also high in fiber, which aids digestion and contributes to post-meal feelings of fullness and contentment.

Can diabetes eat plantain? Carbohydrate Content

Green plantains are strong in carbs and count as starchy vegetables in a diabetes diet.

According to the American Diabetes Association, they are one of the finest starchy vegetable selections when prepared without extra fat, sugar, or salt.

Is boiled plantain good for weight loss? Plantain can help with weight loss

Plantains provide about 8% of the required daily fiber intake in 100g. Fiber isn’t a fat-burning substance.

It aids weight loss, however, because high-fiber foods have a lower energy density, meaning they deliver fewer calories per gram of food.

Is plantain a fruit or a vegetable?


Plantains and bananas are both fruits that belong to the same family of plants.

Despite their similar appearances, they have vastly diverse flavor characteristics.

Does plantain make you constipated?

Plantains’ resistant starch may make them difficult to digest. Green plantains especially, uncooked plantains, are particularly high in resistant starch.

Plantains might produce gas, bloating, and constipation if you’re not used to consuming a lot of fiber.

Are plantains healthier than potatoes?

But which chip is better for you: plantain or potato? If you only care about calories, there isn’t much of a difference.

According to The San Francisco Chronicle, a two-ounce serving of plantain and potato chips has roughly 300 calories.

Is plantain useful to humans?

Unripe plantain, boiled or roasted, has been shown to elicit, sustain, and maintain an erection throughout time.

“Roasted plantain fruit is excellent for guys with weak erections and poor sperm count because it thickens semen and improves sperm volume.”

Make it a daily habit to consume one or two roasted plantains.

Is plantain good for kidney patients?

When compared to the combination of unripe plantain and ginger utilized in this trial, unripe plantain alone was more effective in the treatment of renal failure.

Is plantain healthier than rice?

Despite the closeness of the figures, plantains offer a few advantages over white rice. Isabella Ferrari, MCN, R.D., L.D., a clinical dietitian at Parkland Memorial Hospital in Dallas, explains,

“They have more vitamins and minerals, as well as more fiber.”

How can I reduce my stomach fat? Is fried plantain good for losing weight?

Weight Control: Plantains are high in soluble fiber, which keeps you feeling fuller for longer.

If you’re overweight or obese, this could help you lose weight. Constipation: Plantains, which are high in fiber, may also help you keep regular if you become constipated from time to time.

Is it safe to eat raw plantains? Are raw plantains toxic?

It’s unattractive victual, both in terms of taste and texture.

Raw plantain, unlike several other starchy fruits growing in tropical locations, poses no health risk.

It doesn’t contain harmful compounds like cassava, which can cause cyanide poisoning if eaten uncooked, according to the Food and Agriculture Organization.

Do plantains need to be cooked?

Plantains are inedible raw and should only be consumed after they have been cooked.

Plantains come in a variety of flavors, ranging from savory to sweet, depending on their ripeness.

Is unripe plantain better than ripe plantain?

Although ripe plantains taste better than unripe ones, this does not imply that they are higher in nutrients; in fact, nutritionists feel that unripe plantains are healthier for your health.

Does plantain have folic acid?

Folates, niacin, riboflavin, and thiamin are also found in plantains. Folates (also known as folic acid) are necessary for a healthy pregnancy.

Plantains are also a good source of minerals like iron, magnesium, and phosphorus.

Is plantain a calcium-rich food?

Plantains, especially unripe plantains, are high in calcium, which helps to strengthen our bones as well as our muscles, teeth, and nails.

Is plantain good for your skin?

Herbalists have long thought of plantain as a beneficial cure for coughs, wounds, inflamed skin or dermatitis, and insect bites.

Herbalists have long thought of plantain as a beneficial cure for coughs, wounds, inflamed skin or dermatitis, and insect bites.

Do I peel plantain before boiling?

Boiling: Boiling plantain in salted water is the simplest and healthiest way to prepare it. You may boil it in the same way you would a potato.

Peel the skin first, though. Boiling it in salted water will assist to give the plantains a flavorful flavor

Is plantain a keto?

Plantain has a lot of carbs, as you probably already know. By no means is this a keto-friendly food.

Plantains Benefits

Plantains, which are closely related to bananas, offer several health benefits:

  1. Nutrient-rich: Plantains are a good source of complex carbohydrates, fiber, vitamins (such as vitamins A, C, and B6), and minerals (including potassium, magnesium, and iron).
  2. Digestive Health: The high fiber content in plantains promotes digestive health by preventing constipation and aiding regular bowel movements.
  3. Heart Health: The potassium found in plantains helps regulate blood pressure, reducing the risk of cardiovascular diseases like stroke and heart attack.
  4. Improved Vision: Plantains contain vitamin A, which is essential for maintaining healthy vision, especially at night.
  5. Boosted Immunity: Vitamin C in plantains supports the immune system, helping the body defend against infections and illnesses.
  6. Energy Boost: With their complex carbohydrates, plantains provide a steady release of energy, making them a good option for sustained energy levels.
  7. Weight Management: The fiber content in plantains contributes to a feeling of fullness, potentially aiding in weight management by reducing overeating.
  8. Reduced Anemia Risk: Plantains contain iron, which is crucial for preventing iron deficiency anemia.
  9. Anti-Inflammatory Properties: Some compounds in plantains possess anti-inflammatory properties, which may help reduce inflammation in the body and alleviate symptoms of inflammatory conditions.
  10. Skin Health: Vitamin A in plantains is beneficial for maintaining healthy skin, promoting cell turnover, and reducing the risk of skin disorders.
  11. Regulated Blood Sugar: Despite being sweet-tasting, plantains have a lower glycemic index compared to bananas, meaning they are less likely to cause spikes in blood sugar levels.

Incorporating plantains into a balanced diet can contribute to overall health and well-being. However, it’s essential to consume them in moderation as part of a diverse diet.


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