PLANTAIN ON ITS 🌲
Plantains and Banana look similar but, plantains are usually cooked before consumption, bigger in size and are not as sweet as banana.
Cooked plantains are nutritionally very similar to banana and have about the same nutritional value, they're a rich source of fiber vitamins A, C, and B-6, magnesium and potassium.
Image by yoliboricia from Pixabay
COOKED PLANTAIN
ROASTED PLANTAINS
NUTRITIONAL VALUE PER 1 CUP OF BAKED YELLOW PLANTAIN CONTIANS
| NUTRIENTS | COMPOSITION |
|---|---|
| FIBER | 3g |
| POTASSIUM | 663 mg |
| MAGNESIUM | 57 mg |
| VITAMIN A | 63 ug |
| VITAMIN B-6 | 0.29 mg |
| VITAMIN C | 23mg |
| PROTEIN | 2 g |
| CARBONHYDRATES | 58 g |
| FAT | 0.22 g |
| CALORIES | 239 g |
POTENTIAL HEALTH BENEFITS
people can eat plantains as part of a healthful diet, They are high in carbs, however, soit it suitable for people who are trying to loss weight , Also it may be preferred to hake or boil plantains rather than frying them.
THEY'RE GOOD SOURCE OF FIBER
Fiber is an essential part of the diet and helps regulate a person's bowel movement.
Fiber help to reduce the riks of developing various condition, including.
• Heart diseases
• Diabetes
• Diverticular disease
• Constipation
Including 1 cup of baked plantain as part of a meal can contribute just over 3 g toward this target.
THEY ARE RICH IN ANTIOXIDANT
plantains naturally contain beneficial plant compounds, including polyphenols and flavonoids.These compounds act as antioxidant and help fight free radicals. Free radicals cause oxidative stress and damage in the body.
THEY HELP SUPPORT THE IMMUNE SYSTEM
Plantains are a good source of vitamin C, and including them as part of a varied diet can help support the immune system.
However, heat and light can destroy vitamin C. So, when cooking plantains, use as little non-boiling water as possible and only cook them for a short period of time, vitamin A is anti-inflammatory and helps regulate immune function.
THEY CONTAIN POTASSIUM, WHICH MAY LOWER BLOOD PRESSURE
Potassium is essential for the normal functioning of the heart, nerves, and muscles. It helps metabolize carbs and synthesize protein.
Eating a potassium-rich diet may help regulate high blood pressure and lower the risk of stroke.
Getting enough potassium in the diet helps balance sodium, which can increase blood pressure. Some people may experience high blood pressure when following a diet high in sodium.
Plantains are a good source of potassium. Including them in the diet may help regulate the body’s sodium and potassium balance.
Having overweight also increases the risk of high blood pressure, which, along with insulin resistance, forms the condition metabolic, A resent study in rats suggests that plantain extracts helped regulate hormones associated with
THEY CONTAIN VITAMIN B6, WHICH IS GOOD FOR A HEALTHY HEART AND MIND
Vitamin B6 performs a wide variety of functions in the body. It is essential for the metabolism of macronutrients, healthy red blood cells, and neurotransmitters.
Eating 1 cup of plantain contributes 17% toward a person’s vitamin B6 requirement,vitamin B6 may have the following health benefits:
It may reduce cardiovascular risk by lowering homocysteine.
It may support brain health and reduce cognitive decline.
It may reduce the symptoms of premenstrual syndrome.
It may help reduce the symptoms of morning sickness in pregnancy.
A indicates that vitamin B6 (30 mg daily) and Magnesium (300 mg daily) reduced depressive symptoms by 40% over an 8-week period in adults with depression and anxiety's. Plantains contain good levels of both vitamin B6 and magnesium.
SUMMARY
Plantains are a carb-rich food and a good source of fiber, vitamins, and minerals. They also contain antioxidants that fight free radicals.
With good levels of vitamin C, they can also support immune function. Likewise, their vitamin B6 content may reduce cardiovascular risk and improve mood.
However, people who are trying to manage their weight need to be mindful of portion size and cooking method due to the high levels of calories and carbs that plantains contain