Hi, I know you are here because you needed to know the Benefits Of Unripe Plantain During Pregnancy, well Pregnancy is one of the very important moments in a woman’s life.
Every woman wants their child to be strong and healthy that’s why they pay so much attention to foods taken during this period.
Unripe plantain is one food that should be considered during your pregnancy period. The benefits of unripe plantain during pregnancy are impressive that’s why pregnant women should consider eating it.
Unripe plantain is a natural source of starch that helps to reduce blood glucose levels, so it is considered an excellent ingredient for food fortification.
It has been observed that the unripe plantain contains antioxidant compounds that help prevent diseases and provide vitamins.
In this article, we look at unripe plantain and pregnancy, its health benefits, and how safe it is for expectant mothers.
What Is Plantain?
Plantains are tropical fruits that have a thick peel with flesh that is sweet and firm inside. They are popularly known as vegetable banana, are green counterparts of nutritious ripe yellow bananas.
Even though plantains belong to the family of bananas, they differ from bananas, and you need to cook them before eating.
In several tropical regions, you will find that people consider plantains as a staple food loaded with vitamins, folates, and other important nutrients.
The delicious vegetable banana is rich in many nutrients, so it offers you many health benefits while you are expecting a baby.
What Is Unripe Plantain?
Unripe plantain is simply plantain that has not yet ripened. Which is bright green in color and has a thicker outer skin than ripe plantain. There are many benefits of unripe plantain during pregnancy.
What Is The Nutritional Value Of Unripe plantain?
100 grams of plantain contains approximately 120 calories, 2.3 grams of dietary fiber, nearly 500 milligrams of potassium, and about 18 milligrams of vitamin C.
Unripe plantain has many useful elements like:
All the nutrition included in the unripe plantain adds advantages to this, especially for pregnant women.
Why do I Need Unripe Plantain In My Diet During Pregnancy?
It is very important that unripe plantain is included in your diet because it is healthy and rich in iron.
There are loads of reasons why you need this important mineral(iron) during pregnancy, here’s why:
So it’s highly recommended you include unripe plantain to you diet when pregnant.
How Much Iron Do I Need As A Pregnant Woman?
Pregnant women needs 27 milligrams (mg) of iron per day.
However, you don’t have to get the recommended amount of iron every day. Instead, aim for that amount as an average over the course of a few days or a week.
Is It Safe To Eat Unripe Plantain During Pregnancy?
Yes, you can enjoy eating unripe plantains while you are expecting. In fact, several pregnant women eat unripe plantain as a staple during pregnancy.
Unripe plantain is a great source of dietary fiber, which is highly beneficial to prevent digestion and constipation problems during this delicate phase.
Also, unripe plantain offers you good amounts of energy, proteins, folic acid, minerals, tissue-building elements, and minerals that help you enjoy a healthy pregnancy.
Make sure you do not eat an excess of unripe plantain while you are expecting. Also, avoid certain forms of plantains which are nightshades, as they contain a neurotoxin that can affect your pregnancy adversely.
What Are the Benefits Of Unripe Plantain During Pregnancy?
High nutritional content in unripe plantains provides you lots of health benefits while expecting a baby. Health benefits include:
1. Good Source Of Energy
The starch included in plantain fruit gives a natural source of energy which is extremely beneficial to have a healthy pregnancy.
2. Fights Constipation
Unripe plantains contain high amounts of dietary fiber which promotes smooth bowel movements and reduces the risk of constipation troubles substantially while you are expecting.
Adding it to your diet during pregnancy provides you a great relief from digestive and constipation problems. This also acts as good benefit of eating plantain.
3. Acts As An Immunity Booster
High vitamin C content and vitamin A content help enhance your immunity against several harmful infections and free radical activity during pregnancy.
Vitamin A acts as a strong antioxidant, neutralizes free radicals, and prevents healthy cell damage while you are expecting.
4. Makes Your Bones Stronger
Plantains contain good amounts of minerals, such as magnesium, phosphorous, and iron.
So, consumption of the unripe plantain in pregnancy helps you have strong bones and ensures good growth and development of your fetus.
5. It Ensures Healthy Pregnancy
Plantains also contain good amounts of folate, thiamin, niacin, and riboflavin. Good amounts of folates in your body ensure a healthy pregnancy.
6. It Promotes Eye And Skin Health
High vitamin A content in plantains is highly beneficial for your eye health and vision during pregnancy. Also, vitamin A helps in improving your skin complexion while you are expecting.
7. Remedy for Nausea
Nausea is no doubt one of the most common sicknesses that most women who are pregnant suffer from.
Unripe plantains have been found to be an excellent remedy for nausea that you experience during this period.
8. Promotes Heart Health
High potassium content in plantains helps promote heart health and ensures you have healthy cells during pregnancy.
9. Battles Against Anemia And Neuritis
Due to its vitamin B6 content, unripe plantain can prevent and may even help to cure anemia and neuritis (inflammation of the nerve). it also acts as a good benefit of eating plantain.
10. Good For Weight Management
Green plantain is rich in fiber and complex carbs (resistance starch), which digest more slowly, thus keeps you more full and satisfied for longer after eating.
And therefore you’re less likely to go hungry or snack in-between meals, which makes it an excellent weight management meal and also acts as good benefit of eating plantain.
All the benefits of unripe plantain during pregnancy listed above tells you how important including plantains into your pregnancy diet are.
Look for different recipes that can make unripe plantain interesting to eat during pregnancy.
Disadvantages Of Unripe Plantain
Plantain is known as a good source of potassium and vitamins C, B-6 and A, but it has it’s own disadvantages too.
These disadvantages do not go for everyone, but those who are pregnant due to the number of calories, sodium, and carbohydrates in the plantain.
All these are available more when you fry a plantain or go for plantain chips.
According to MedlinePlus, the number of calories needed while a woman is pregnant is about 1,800 calories per day during the first trimester, about 2,200 calories per day during the second trimester, and about 2,400 calories per day during the third trimester.
To control this, you need to stop much intake of fried plantain and plantain chips, because just 1 cup of fried plantains has almost 14 grams of fat and 365 calories.
While in plantain Chips form, they have 18 grams of carbohydrates and 8 grams of fat in a typical 1-ounce serving, which may be listed on the nutrition label as a 28-gram serving.
A 1-ounce serving has 151 calories. The typical plantain chip also is salted, with 1 ounce giving you 57 milligrams of sodium. Plantain chips usually come in 4- to 12-ounce bags.
Eating an entire 4-ounce bag means you take in more than 600 calories, 72 grams of carbohydrates, 32 grams of fat, and 228 milligrams of sodium.
Now imagine eating the 12-ounce at 151 calories per 1-ounce, about 1,812 calories, which is more than 1,800 calories needed per day during the first trimester.
The American Heart Association recommends limiting sodium to 1,500 milligrams daily.
MedlinePlus – Eating right during pregnancy
USDA Nutrient Database: Plantains, Raw
USDA Nutrient Database: Plantains, Green, Fried
USDA Nutrient Database: Snacks, Plantain Chips, Salted