Plantain

Plantains nutrition facts

Plantains, also known as plátanos, are closely related cultivars of fruit or dessert banana; however, they eaten as vegetables much like fellow tropical produces such as potatoes, taro, breadfruit, yam, sweet potatoes, etc. Indeed, they are one of the staple sources of carbohydrates for larger populations in Asia, Oceania, Africa, and Central Americas for centuries, served in main courses.

As in bananas, plantain too belong to the Musaceae family. It was thought to have developed in the nature by hybridization of two wild species of Muscaceae, Musa acuminata Colla (AA) and M. balbsiana Colla (BB), and consist of chromosomal triploid AAB genome.

Plantain is quite different from dessert banana, being taller and larger and more drought tolerant. It is a perennial herbaceous plant that develops from the underground rhizome. Like bananas, it too flourishes well under tropical moisture-rich, humid low-lying farmlands.

At maturity, the rhizome gives rise to flower (inflorescence) that is carried up along a smooth, elongated, un-branched stem piercing through the centre of the pseudo-stem, finally emerging out at the top in between its leaf cluster. The flower subsequently develops into bunch, consisting of 3 to 20 hands, with each bunch holding at least 5-10 fingers (fruits).

Raw green plantains can only eaten after cooking. Each fruit measures about 3 to 10 inches or more in length depending upon the cultivar type. They tend to have coarser external features with prominent edges and flat surfaces unlike smooth, rounded contour in dessert bananas. The flesh inside is starch rich with tiny edible black seeds concentrated at its core. Ripening process, however, enhances flavor and sweetness since much of its starch converts to sugar, similar to as in the case of fruit bananas but to a lesser extent.

Plantain flower (inflorescence) as well as its interior stem too are eaten in various kinds of recipes in South-Asian regions.

Health benefits of plantains

• Plantain has more calories weight for weight than in the fruit bananas. 100 g plantain consists of 122 calories, while dessert banana hold only 89 calories. Indeed, they are very reliable sources of starch and energy; ensuring food security for millions of inhabitants worldwide.
• It contains 2.3 g of dietary fiber per 100 g (6% of DRA per 100 g). Adequate amount of dietary-fiber in the food helps normal bowel movements, thereby reducing constipation problems.
• Fresh plátanos have more vitamin C than bananas. 100 g provide 18.4 mg or 31% of daily required levels of this vitamin. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
• Plantains have more vitamin A than bananas. 100 g fresh ripe plantains contain 1127 IU or 37.5% of daily required levels of this vitamin. In addition to being a powerful antioxidant, vitamin A plays a vital role in the visual cycle, maintaining healthy mucus membranes, and enhancing skin complexion.
• As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6(pyridoxine). Pyridoxine is an important B-complex vitamin that has a beneficial role in the treatment of neuritis, anemia, and to decrease homocystine (one of the causative factors for coronary artery disease (CHD) and stroke episodes) levels in the body. In addition, the fruit contains moderate levels of folates, niacin, riboflavin and thiamin.
• They also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.

See the table below for in depth analysis of nutrients: Plantains (Musa species), Nutritive Value per 100 g (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	122 Kcal	6%
Carbohydrates	31.89 g	24.5%
Protein	1.30 g	2%
Total Fat	0.37g	2%
Cholesterol	0 mg	0%
Dietary Fiber	2.30 g	6%
Vitamins
Folates	22 µg	5.5%
Niacin	0.686 mg	4%
Pyridoxine	0.299 mg	23%
Riboflavin	0.054 mg	4%
Thiamin	0.052 mg	4%
Vitamin A	1127 IU	37.5%
Vitamin C	18.4 mg	31%
Vitamin E	0.14 mg	1%
Vitamin K	0.7 µg	1%
Electrolytes
Sodium	4 mg	<1 o:p="">

Potassium

499 mg

10.6%

Minerals

Calcium

3 mg

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Iron

0.60 mg

7.5%

Magnesium

37 mg

9%

Phosphorus

34 mg

5%

Zinc

0.14 mg

1%

• Fresh plantains have more potassium than bananas. 100 g fruit provides 499 mg of potassium (358 mg per 100 g for bananas). Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering negative effects of sodium.

Plantains of all the varieties are readily available in the USA supermarkets all around the year. At maturity, they are generally harvested unripe and carried to the market for sale.

Look for firm, mature, deep green, well-formed plantains that feel heavy in hand. Do not buy overripe, damaged, split fruits, as they stay poor. Once at home, store them open at room temperature for up to 4-5 days.

Once ripened, plantains too, like bananas, are very fragile and show decay in short time span.

Safety profile

Being a close relative of bananas, plantains too often can be a cause for skin and systemic allergic reactions in some sensitive individuals. The fruit may elicit urticaria and may cause potentially serious gastrointestinal symptoms like nausea, vomiting, and diarrhea. "Oral allergy syndrome," is a condition in which eating banana family foods may cause itching and swelling in the mouth or throat within hours.

How unripe plantain cures Diabetics and Iron Deficiency

Boiled Unripe Plantain Served With Red Fish Stew is ideal for Diabetes and Iron

The nutritional value of unripe plantain makes it stand out as a very important addition to any healthy living diet plan. Believe it or not, plantain is one of the healthiest foods in the world in terms of its nutrient content.

It is reach in low GI carbohydrate, dietary fibre, irons, vitamins and minerals.

BOILED unripe plantain served with red fish stew is tasty, delicious and wholesome dish with so many medicinal/ therapeutic properties.  This nutritious food is  ideal  for  diabetics, children and pregnant women. 

It is eaten in almost all the parts of Africa and is enjoyed by both children and adults. Ogede dudu (unripe plantain) the main ingredient of this recipe is very rich in iron, potassium, B- complex vitamins and magnesium. Additionally, plantain contains small amount of serotonin which has the ability to dilate the arteries and improve blood circulation. 

It’s regular consumption helps to cure anemia (low blood level) and maintain a healthy heart.

A diet of unripe plantain is filling, and can also be a good inclusion in a weight loss diet plan.

Fish, another main item of this recipe is a highly nutritious food commodity. It is an excellent source of protein  with fewer calories. Fish is rich in omega- 3 fatty acid which has been proven to be good for the heart. 

Omega -3 fatty acids helps to lower high blood cholesterol, treat depression, anxiety, eye disorder and ulcer. 

Also omega-3 fatty acid is good for weight loss, pregnancy or successful pregnancy, fertility and for treating skin disorders. Vegetables (tomatoes, pepper, onions) used in preparation of this dish is rich in vitamins (vitamin A, C, E), minerals (iron, potassium) and fiber which protect against cancer, constipation, cardiovascular diseases, arteriosclerosis (narrowing / blocking of artery walls due to fat and cholesterol deposit) and premature aging.

You can see that, is a good delicacy that is highly nutritional and medicinal; start taking it from today and you will see the kind of boost your health will receive. You are privileged to travel on vacation this festive seasons to a place where this food commodity is produced, don’t fail to get some.

Nutritional Values of Bananas & Plantains

Bananas and plantains make up staples in several worldwide cuisines, and their popularity makes bananas -- a general term that includes plantains -- the fourth most abundant fruit crop in the world, according to Purdue University. In the United States, "banana" refers to the sweet, pale yellow fruit that can be consumed raw, while "plantain" refers to its larger, green relative that's best consumed cooked. Both foods offer lots of nutritional value and have a place in a healthful and balanced diet, but bananas and plantains differ slightly in their nutrient content.

Basic Nutrition Information

Bananas and plantains both provide moderate amounts of energy -- a cup of sliced bananas contains 134 calories, while an equivalent serving of plantains provides 181 calories. Both foods get the majority of their calories from carbohydrates, and 1-cup servings of bananas and plantains boost your carb intake by 34 grams and 47 grams, respectively. This includes a small amount of beneficial dietary fiber -- 3.9 grams per serving of bananas and 3.4 grams for plantains. Both foods are low in fat and protein, at approximately 0.5 gram of fat and a little less than 2 grams of protein per serving.

Vitamins A and C

Bananas and plantains both boost your vitamin C intake, and plantains offer a generous amount of vitamin A as well. Vitamin C plays a key role in tissue health because it functions as an antioxidant. This means that it shields your DNA, proteins and lipids from oxidation, which would otherwise cause cell death. Vitamin A fights disease by boosting your immunity, and it also helps promote new cell growth. Plantains contain 27.2 milligrams of vitamin C per serving -- 30 percent of the daily vitamin C needs for men and 36 percent for women -- while bananas offer 13.1 milligrams per cup. Each serving of plantains also provides 1,668 international units of vitamin A, which is 56 percent of the intake recommendation for men and 71 percent for women. Bananas offer considerably less of the nutrient at 96 international units per serving.

Potassium and Magnesium

Bananas and plantains also offer nutritional value because they provide essential minerals. Their magnesium and potassium content supports muscle function and aids in nerve transmission. Magnesium also helps you produce DNA and proteins, while potassium aids in carbohydrate metabolism. Sliced bananas provide 537 milligrams of potassium per cup, or 11 percent of an adult's daily requirements, while plantains offer 739 milligrams, or 16 percent of an adult's daily requirements. Plantains also contain 55 milligrams of magnesium per serving -- 17 percent of the daily magnesium requirements for women and 13 percent for men -- while bananas offer 41 milligrams per serving.