Plantain: Its Nutritious and Health Benefits

Plantain: Its Nutritious and Health Benefits

Plantain ( Musa paradisiaca ) is among the foods that are readily available in Nigeria market, it could be either cheap or expensive depending on the season. It can be boiled, fried or roasted. Plantain is packed full with nutrients that are beneficial to ones health. The nutrients in unripe plantain are more than those in ripe ones .Plantain contains minerals, vitamins and other nutrients which are listed below

  • Fat  0.22 g
  • Protein  2 g
  • Carbohydrates  58 g
  • Fiber  3 g
  • Potassium  663 mg
  • Vitamin C  23 mg
  • Vitamin A  63 ug
  • Vitamin B-6  0.29 mg
  • Magnesium  57 mg
  • Phosphorus  34mg
  • Zinc 0.14mg
  • Folates 22Ng
  • Niacin 0.686mg
  • Pyridoxine 0.299mg
  • Riboflavin 0.054
  •  Thiamin 0.052

Health Benefits

1. It is good for digestive health

Plantain have high content of fiber which helps digestion. It help to prevent conditions that irritate the bowel, bloating and other health condition associated with improper digestion .Plantain consumption aids in preventing constipation, fiber softens the stool and increases its overall size and weight. Eating a high-fiber diet has been found reduce your risk of having piles ( hemorrhoids) and small pouches in your large intestine known as diverticular disease.

2.It helps in Weight Regulation

Plantain complex carbohydrates that are less processed and are slowly digested making them to give a sense of satiety,hence complex carbohydrates are not necessarily a bad thing for weight management like most people believe.
They keep you fuller and more satisfy longer after a meal, which can mean less snacking on unhealthy foods.

3. It is high in antioxidants

Plantain is a good source of your daily recommended amount of vitamin C and vitamin A in a single cup. These vitamins acts as antioxidants, which protects your body against free radicals damage that is usually associated with aging, heart disease, and even some types of cancer. Hence a constant intake of plantain will boost the immune sysyem due to the contents of these vitamins.

4. It is used for treatment of Anaemia and Neuritis

Unripe plantain contains iron and vitamin B6 which plays a vital role in the adequate production of red blood cells in the body and as well prevent anaemia and neuritis which manifest when they are deficient in the body. Those people suffering from anaemia and neuritis are advised to eat enough of plantain because it will serve as a cure and also as a preventive measure.

5. It is used for prevention of Ulcer

Unripe plantain is a source of food for those who suffer or wishes to prevent an ulcer due to its rich content in manganese, potassium and leucocyanidin. Plantain helps to promote as well as increase the secretion of mucus in the stomach, and much more. The dry form of plantain provides ulcer healing and reduces the risk of developing gastric ulcers. Plantain goes a long way treatment and prevention of ulcer when taken regularly.

6. It Helps in treating Diabetes

Unripe plantain, when compared with the ripe one, has low sugar which makes it a good diet for diabetic patients because it cannot trigger or worsen their already high blood sugar level. Psyllium contained in plantain can help to control blood sugar, therefore constant eating of unripe plantain can aid in prevention and treatment of diabetes.


  • comment-avatar
    Abdul Lateef Ajibola 9 months ago

    My experience is that roasted plantain known in Yoruba as “boli”makes stool hard