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Rich in essential vitamins, minerals, and dietary fiber, unripe plantains serve as an overlooked gem in promoting a healthier lifestyle.
So, what health benefits do unripe plantains provide?
Unripe plantains are a good source of fiber, calcium, potassium, and various other nutrients that may aid in digestion, help you lose weight, and maintain blood sugar levels.
Nigerian cooking has a long history of using unripe plantains in dishes because they’re flexible. But they’re more than just a cooking ingredient; they may provide some amazing health benefits.
So, whether you just want to add unripe plantains to your healthy meals or you want to confirm their health benefits, this guide is for you.
How did unripe plantains originate?
Wild plantains, which originated in Southeast Asia thousands of years ago, were very different from the large, starchy fruits we know today.
Ancient civilizations, especially in what is now Malaysia and Indonesia, first encountered this fruit.
These plantains traveled the globe as people lived and traded with one another. After traveling across the seas, they arrived in Africa.
People in Africa, particularly in Nigeria, Ghana, and Cameroon, welcomed these plantains with open arms.
They liked the way these fruits grew in the good soil and nice weather. Soon, plantains became a big part of their meals because they were tough, could fit in many dishes, and, of course, were delicious!
Unripe Plantain Nutritional Facts
Going through unripe plantains nutrition composition is important to understanding why they’re so beneficial to health. Let’s check it out:
Nutritional value per one finger of unripe plantain:
- Calories: 122
- Carbohydrates: 31 grams
- Dietary Fiber: 2.3 grams
- Vitamin A: 1127 IU
- Vitamin C: 18.4 mg
- B6 Vitamin (Pyridoxine): 0.3 mg
- Potassium: 499 mg
- Magnesium: 37 mg
- Iron: 0.6 mg
They’re also rich in calcium, starch, pectin, which is a soluble fiber, and phytochemical properties that give unripe plantains wonderful health benefits.
10 Health Benefits of Unripe Plantain
Unripe plantain is being proposed as this “cure for all” fruit, but is it really? While it contains lots of beneficial nutrients that may provide some health benefits, a lot of the other benefits are just long stretches.
So, let’s check out the proven benefits of unripe plantains:
1. It may aid in digestion
Packed full of resistant starch and dietary fiber, this underappreciated fruit is essential for gut health.
Picture this: its fiber sweeps through your digestive system like a gentle broom, promoting regularity, preventing constipation, and leaving you feeling light and revitalized.
According to research, dietary fiber promotes digestive health by supporting a balanced gut microbiome, which contributes to overall well-being.
2. Unripe plantains help stabilize blood glucose levels
With a low glycemic index and high fiber content, this fruit helps regulate blood sugar levels and may reduce the chances of hypertension.
Studies suggest that foods high in resistant starch, such as unripe plantains, have the potential to maintain optimal blood glucose levels, providing a consistent source of energy without drastic fluctuations.
Check out The Best Nigerian Foods for Diabetics
3. It can help you lose or manage weight
Unripe plantains contain significantly fewer calories compared to ripe plantains, and their high fiber content acts as a natural appetite suppressant, keeping you satisfied for longer.
Think of it as your weapon against mindless snacking; it keeps hunger at bay while supporting your weight-loss goals.
4. Improves heart health
Being packed with potassium, unripe plantains swoop in to regulate blood pressure, keeping your heart healthy and thereby potentially reducing your chances of heart disease.
According to research, there is a link between potassium intake and a lower risk of cardiovascular disease, making unripe plantains a heart-healthy addition to your diet.
5. May help soothe your bowel movements
Its high fiber content keeps digestion going smoothly, lessening discomfort and guaranteeing a healthy gut.
It’s like nature’s way of saying, “I’ve got your back” when it comes to your digestive comfort. Increased fiber intake has been shown in studies to improve bowel movements and relieve digestive discomfort.
6. Aid in the strengthening of teeth and bones
Unripe plantains are rich in bone-building minerals such as calcium, magnesium, and phosphorus, which can help strengthen your teeth and bones.
Studies show that increased phosphorus and magnesium intake are positively correlated with stronger bone health.
7. Assists in sexual performance-boosting efforts
Unripe plantains are high in vitamins and minerals that promote reproductive health and may increase sex drive.
While there are not many studies directly linking unripe plantains to sexual performance, the presence of essential nutrients known for their role in reproductive health should not be overlooked.
8. It may be beneficial for brain health
Unripe plantains are a rich source of vitamins and minerals that promote brain growth and function.
According to research, vitamin B6 and magnesium found in plantains may play a role in maintaining cognitive function and overall brain health.
9. Boosting overall immune function
Unripe plantains may help protect your body from external threats due to their immune-supporting vitamins and antioxidant content.
Several studies have highlighted the importance of vitamin C and antioxidants for immune function.
10. Unripe plantain may help prevent ulcer
Unripe plantains may just be your ally in the battle against stomach ulcers, thanks to their tannin and antioxidant content.
Consider it a soothing balm for your stomach, with anti-ulcer properties.
Although there have been few direct studies on unripe plantains, compounds found in plant foods, such as tannins, have been recognized for their potential to promote gastrointestinal health and prevent ulcers.
Check out The 8 Proven Health Benefits of Zobo Drink (Hibiscus Tea)
Do Unripe Plantains come with any side effects?
While the health benefits are enormous, you may be thinking, “Something this good has to come with some downsides, right?”
Well, they might to certain people, or if it is overconsumed. Here are some potential effects of unripe plantains:
- For some people, the high fiber content in unripe plantains might lead to digestive discomfort, gas, or bloating. It’s advisable to moderate your intake.
- The nutrients in the fruit may interact with certain medications or conditions.
- Pregnant women should limit their intake of unripe plantains because they contain phytochemicals that may stimulate uterine contractions, potentially leading to complications. It is safer to eat fully ripe plantains during pregnancy.
- And the most important downside is that it doesn’t taste as good ):
Is Unripe Plantain good for your kidney?
Unripe plantains contain nutrients such as potassium and fiber, both of which are beneficial to overall health.
Their high potassium content, on the other hand, may be a concern for people with compromised kidneys.
Compromised kidneys struggle to remove excess potassium from your blood, potentially affecting kidney function.
Furthermore, the phosphorus in unripe plantains may cause problems for those with kidney disease, potentially affecting bone and heart health if consumed in large quantities.
Emphasis on “large quantities.”
For people with healthy kidneys, average consumption of unripe plantains as part of a balanced diet will not pose significant risks.
Those with kidney issues, on the other hand, should proceed with caution.
For personalized dietary advice tailored to individual kidney health needs, consult a healthcare professional or a registered dietitian.
Consuming unripe plantains cooked thoroughly may aid digestion and reduce discomfort, especially for people with kidney problems.
What does Green Plantain do for the body?
To summarize, green plantains have a plethora of potential health benefits due to their nutrient-dense composition.
These plantains, with their high resistant starch content and fiber, help promote healthy digestion by preventing constipation and promoting a balanced gut environment.
Their lower glycemic index, combined with plenty of fiber, aids in blood sugar stabilization, making them potentially beneficial for diabetics.
Furthermore, their high fiber content creates a feeling of fullness, which aids weight loss efforts by reducing snacking.
They have also been proposed to boost fertility; however, there isn’t any scientific evidence to support this claim.
Which plantain is more nutritious, ripe or unripe?
Plantains, both ripe and unripe, provide distinct nutritional benefits, making them great additions to a well-balanced diet.
Unripe plantains have more resistant starch, more dietary fiber, and less sugar than ripe plantains.
These characteristics may reduce the chances of heart attack and hypertension, help regulate blood sugar, improve digestive health, and possibly lead to weight loss.
Ripe plantains, on the other hand, with their yellow or blackened skin, have a higher sugar content as a result of the natural ripening process, providing quick energy.
They have more antioxidants and are noticeably sweeter, making them a tastier option.
Personal dietary preferences and health goals should ultimately determine your choice between including unripe plantains or ripe plantains in your meals.
Final Words
There you go! 10 health benefits of unripe plantains
Unripe plantains contain crucial vitamins and nutrients, such as calcium, vitamin C, magnesium, and soluble fiber, that offer various health benefits like aiding in digestion, weight loss, stabilizing blood sugar levels, increasing libido, strengthening bones and teeth, and much more.
Although it all sounds amazing, eating unripe plantains alone will not have much impact in these areas.
So, add them to your arsenal of other healthy food items and exercise regularly.
