In addition to being a solid source of carbohydrates with a low fat content, plantains also provide a number of other health benefits as well. Plus, they don’t contain any significant levels of toxins.
GREAT SOURCE OF POTASSIUM
Potassium is the third-most abundant material in the body, but when depleted, low potassium can affect the function of a number of organs and processes. One cup of cooked, mashed plantains contains 930 milligrams of potassium – about 25% of your recommended daily amount. This amount makes plantains one of the most potassium-rich foods.
HELP REGULATE THE DIGESTIVE SYSTEM
One cup of plantains provides almost a fifth of the fiber recommended daily. As a high-fiber food, plantains add bulk to food intake, which aids in digestion.
REDUCE THE NUMBER OF HARMFUL FREE RADICALS
Free radicals, which are made when your body breaks down food or when you are exposed to harmful elements like tobacco smoke or radiation, play a part in aging, diseases and cancer. Vitamin C is an antioxidant that fights free radical damage. A serving of plantains can provide over 35% of the vitamin C needed per day, making it one of the best vitamin C foods around.
Boost the Immune System
Plantains are the perfect food to help boost your immune system. They provide 36% of your daily recommended amount of vitamin A, another powerful antioxidant.
Promote Healthy Brain Function
One serving of plantains can provide up to 24% of your daily amount needed of vitamin B6. Vitamin B6 benefits healthy brain function and this vitamin is one of the eight B vitamins that aid in processing food into energy and metabolizing fats. Boosted levels of vitamin B6 are also linked to the prevention or decrease of rheumatoid arthritis symptoms.
Great Source of Magnesium
Magnesium deficiency is a very common problem in the United States because of our diet. Plantains offer about 16% of your daily need for magnesium which is especially important because magnesium affects over 300 biochemical reactions in the body.
Nutrition Facts
Raw Plantain
1 cup (128g) of raw plantains has roughly:
Calories: 181
Carbohydrates: 47 g
Protein: 1.9 g
Fat 0.5 g
Fiber 3.4 g
Vitamin C: 27.2 mg (45% of daily value)
Vitamin A: 1,668 IU (33% of daily value)
Vitamin B6: 0.4 mg (22% of daily value)
Potassium: 739 mg (21% daily value)
Magnesium: 55 mg (14% daily value)
Iron: 0.9 mg (5% daily value)
Cooked Plantain
PLANTAINS ARE TYPICALLY EATEN WHEN COOKED, WHICH CHANGES THE FRUIT’S NUTRITIONAL VALUE.
1 CUP (128G) OF COOKED, MASHED PLANTAINS HAS:
Calories: 232
Carbohydrates: 62.3 g
Protein: 1.6 g
Fat 0.4 g
Fiber 4.6 g
Vitamin C: 21.8 mg (36% of daily value)
Vitamin A: 1,818 IU (36% of daily value)
Vitamin B6: 0.5 mg (24% of daily value)
Potassium: 930 mg (27% daily value)
Magnesium: 64 mg (16% daily value)
Iron: 1.2 mg (6% daily value)