Green Plantain Health Benefits
Plantain (Musa paradisiacal) is tall, drought resistance herbaceous plant that grows from underground rhizome. It flourishes well under tropical moisture humid lands. When matured, plantain rhizomes grows to flower that is carried up together with it smooth elongated unbranched stem which pierce through the middle of the pseudo stem that later grow out at the top between it leafy clusters. The flowers develops in to branch of 20 to 30 hands with each groups holding atleast 5 to 10 fruits or fingers. Plantains grows in tropical countries all over the world such as in the continents of Southeast Asia, Africa, and the Caribbean. Plantains are available throughout the year.
So in this article, weâll be covering:
- The nutritional contents of unripe plantain or green plantain
- Health benefits of green plantain or unripe plantain
- How you can enjoy unripe plantain or green plantain and
- Side effects of eating too much unripe plantain.
Letâs get goingâŚ
Nutritional Contents of Green Plantain
Plantain may look like bananas but theyâre not the same. The nutritional content of plantains differs depending on their level of ripeness and how theyâre prepared. Green plantain or unripe plantain is rich in potassium, magnesium, calcium, iron, zinc and phosphorus.
It contains vitamin A, B6, C, as well as moderate amount of niacin, riboflavin and thiamin also known as thiamine or vitamin B1.
Next isâŚ
Green Plantain Health Benefits
(1) Bone Health
Green plantains are rich in calcium that is needed for stronger bones, muscles, nails and teeth. Due to this, it prevents weakening of the bones that leads to fractures known as osteoporosis.
(2) Constipation
Green plantain is rich in both soluble and insoluble fibre as well as resistant starch that all pass through the digestive tract. They help to soften stools and make bowel movement easier.
(3) Immune System
Unripe plantain is rich in vitamin C that boosts immune system and produce white blood cells that defend the body against infections and illnesses.
(4) Insomnia
It contains magnesium that releases tryptophan and serotonin in the body that relax the body. It promote sleep in people that suffer from insomnia.
(5) Regulate Blood Pressure
Unripe plantains are low in sodium, rich in potassium, magnesium and calcium that regulate blood pressure as long as you donât add salt during preparation. It help to relax the tension in the blood vessels and arteries. This reduce strain on your cardiovascular system. It reduces your chances of heart attack and stroke.
(6) Menstrual Discomfort
Green plantain is rich in potassium mineral and vitamin B6 which relieves menstrual pain. It also help in the control of Premenstrual Syndrome (PMS) symptoms such as bloating and depression.
(7) Eye Health
It contains antioxidants that reduces oxidative stress in the eyes that reduces your chances of suffering from macular degeneration and slowing the onset of cataracts.
(8) Anemia and Neuritis
Unripe plantain contains vitamin B6 that cure neuritis (inflammation of the nerve). It contain vitamin C and iron that optimize absorption and prevent iron deficiency anemia.
(9) Boosts Cognition
Green plantain contains vitamin B6 which boosts the brain and help in the circulation of blood as well as nerve activity in the brain.
(10) Regulate Blood Glucose
Unripe plantains are high in complex starch and enable your blood glucose levels to remain stable for a long time.
(11) Stomach Ulcer
Several studies indicate that green plantain contains phytochemical properties such as leucocyandin that manage and prevent stomach ulcer. Green plantains stimulate the cells on the stomach lining that produces thicker mucus that guard against stomach ulcer. Apart from eliminating of pylori helicobacter bacteria that causes stomach ulcer.
(12) Sexual Health
Regular consumption of green plantains improves male fertility because it enhances sexual health, increases libido, prevent sexual weakness and impotence, increases sperm volume and thicken it fluid due to the nutrients found in unripe plantain. Obtain either fairly ripe roasted plantain or boiled green plantain and mix them with bitter leaves, scent leaves, fresh garlic and ginger. Eat before bed time once every 3 days.
This article is for educational purpose. It is not meant to be a substitute to where the service of dietician or medical professional is urgently needed.
Picture of an unripe plantain
Picture of roasted plantains
Equally important, plantain can be eaten when ripe (yellow) or green (unripe) and should be cooked rather than eaten raw. As plantain ripen, it fiber content reduces while it sugar increases. Plantains are naturally low in fat but quickly absorb oil when cooked in oil. Fried plantain are high in fat.
How You Can Eat Green Plantains
They include:
- Boiled: Remove the skin of unripe plantain, cut it in to slices and boil. You can boil it as porridge by adding several ingredients. Or if not cook as porridge, you can boil it and eat it with stew. Adding garlic and ginger to unripe boiled plantain can be beneficial for sick people.
- Baked: You can mash baked plantains and add them to your pancake or baked foods.
- Fried: Remove the skin of green plantain and fry with healthy oil in medium heat temperature.
- Roast: Remove the peel of fairly ripe plantain. Place the plantain in an oven or on charcoal till itâs slightly brown. It can be eaten with roasted peanut, beans, stew and other foods that goes with it.
- Flour: Green plantain can be cut into small slice and dry in sun. After it is dried, you grind it into flour. It can be eaten as swallow. The flour must be properly handled to prevent contamination.
Side Effects of Eating Too Much Green Plantains
Raw green plantain can only be eaten after cooking. Shortly after eating plantain you may experience itching of the mouth, throat, hives, inflammation (swelling) or wheezing. If you suspect an allergy to plantain consult your doctor or health care provider for proper diagnosis. Slowly increase your consumption of green plantain or allow it to fully ripen to reduce digestive stress.
Finally, green plantains or unripe plantains are sources of complex carbohydrates, vitamins and minerals. It have lots of health benefits.
Plantains are less healthy when you cook them with a lot of salt, oil, sugar or fat. This may increase your chances of weight gain, diabetes, heart disease or cancer.
Sources
https://healthfulwonders.com/unripe-plantain-nutrition-benefits-and-side-effects/
https://webmd.com/food-recipes/plantains-overview
https://healthline.com/health/food-nutrition/plantain-nutrition-benefits
https://tribuneonlineng.com/health-benefits-of-unripe-plantain/
https://jebfoods.com/benefits-of-unripe-plantain-flour
