There are many plantain benefits to enjoy, as well as a number of ways to include these fruits in your daily diet.
What are Plantains?
bananas, are a common variety of found in tropical countries. They are very , and not sweet like the small bananas that many people are used to finding in grocery stores. Before a plantain is ripe, when it is still green, the flesh is very hard and not good for eating raw. A ripe, yellow plantain is slightly sweeter, with much softer flesh, but it is still usually cooked or fried., sometimes called cooking
Plantains are an essential staple food in many countries, especially in Africa and South America.
|Serving Size :|
|Total lipid (fat) [g]||0.35|
|Carbohydrate, by difference [g]||31.89|
|Fiber, total dietary [g]||1.7|
|Sugars, total [g]||17.51|
|Calcium, Ca [mg]||3|
|Iron, Fe [mg]||0.55|
|Magnesium, Mg [mg]||36|
|Phosphorus, P [mg]||32|
|Potassium, K [mg]||487|
|Sodium, Na [mg]||4|
|Zinc, Zn [mg]||0.19|
|Vitamin C, total ascorbic acid [mg]||18.4|
|Vitamin B-6 [mg]||0.24|
|Folate, DFE [µg]||22|
|Vitamin B-12 [µg]||0|
|Vitamin A, RAE [µg]||56|
|Vitamin A, IU [IU]||1127|
|Vitamin E (alpha-tocopherol) [mg]||0|
|Vitamin D (D2 + D3) [µg]||0|
|Vitamin D [IU]||0|
|Vitamin K (phylloquinone) [µg]||28.8|
|Fatty acids, total saturated [g]||0|
|Fatty acids, total monounsaturated [g]||0|
|Fatty acids, total polyunsaturated [g]||0|
|Fatty acids, total trans [g]||0|
|Sources include : USDA|
Let us look at the most important health benefits of plantains.
Vitamins and Minerals
Plantains are full of vitamin C, one of the most effective available. One cup of plantains contains over 30% of your daily recommended C, which not only supports a healthy system but protects your body from free radical damage by preventing stress and chronic inflammation.
Uses for Plantains
In the Caribbean and Central America, plantains are boiled or deep fried. In Puerto Rico, mofongo is a popular dish in which plantains are fried, then mashed with garlic, salt, and oil. In West Africa, plantains are often used to fill out stews, or boiled to eat with avocado or fried beans. Plantains are also dried and ground up into flour, which in India may be mixed with milk or water to make baby formula.