Fruits and Vegetables
There are varieties of fruits and vegetables that are grown in Africa with great health benefits. Below you will find some of those fruits and vegetables, and their health benefits
Health benefits of plantains
- Plantain relatively has more calories weight for weight than that in the fruit bananas. 100 g plantain holds of 122 calories, while dessert banana has only 89 calories. Indeed, they are very reliable sources of starch and energy; ensuring food security for millions of inhabitants worldwide.
- It contains 2.3 g of dietary fiber per 100 g (6% of DRA per 100 g). Adequate amount of dietary-fiber in the food helps normal bowel movements, thereby reducing constipation problems.
- Fresh plátanos have more vitamin C than bananas. 100 g provide 18.4 mg or 31% of daily required levels of this vitamin. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
- Plantains carry more vitamin A than bananas. 100 g fresh ripe plantains contain 1127 IU or 37.5% of daily required levels of this vitamin. Besides being a powerful antioxidant, vitamin A plays a vital role in the visual cycle, maintaining healthy mucus membranes, and enhancing skin complexion.
- As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine). Pyridoxine is an important B-complex vitamin that has a beneficial role in the treatment of neuritis, anemia, and to decrease homocystine (one of the causative factors for coronary artery disease (CHD) and stroke episodes) levels in the body. In addition, the fruit contains moderate levels of folates, niacin, riboflavin and thiamin.
- They also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.
- Fresh plantains have more potassium than bananas. 100 g fruit provides 499 mg of potassium (358 mg per 100 g for bananas). Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering negative effects of sodium.