Garnished Plantain benefits
Plantain is a good source of carbohydrates, the main source of energy for your body. A 1 cup serving of garnished plantains has 58 grammes of total carbohydrates, 48 grammes of starch, 4.3 grammes of sugars and 4.1 grammes of fibre. Adults should consume between 40 to 60 percent of their daily calories from carbohydrates and get 25 grammes to 38 grammes of fibre daily.
Plantains are very high in fat. A 1 cup serving of plantains provides 14 grammes of total fats, 4.4 grammes of saturated fats, 5.1 grammes of monounsaturated fats and 3.2 grammes of polyunsaturated fats. Mono and polyunsaturated fats are “good” fats and may reduce the risk of heart disease. Saturated fats should be limited in the diet because they increase the risk of heart disease. Adults should consume between 20 and 35 percent of their daily calories from fats.
Garnished plantain is an excellent source of vitamin A. Vitamin A is a fat-soluble vitamin necessary for proper vision, immune system function, red blood cell production and regulation of gene expression. A 1-cup serving of plantains has 1,407 International units of vitamin A. Men need 3,000 International units of vitamin A daily and women need 2,333 International units, as recommended by the National Academies’ Institute of Medicine.
Plantains are a good source of potassium. Potassium is a mineral essential for fluid balance and heart function. A 1 cup serving of plantains provides 569 milligrammes of potassium. Adults need 4,700 milligrammes of potassium daily, as recommended by the National Academies’ Institute of Medicine. Potassium is also necessary for skeletal and smooth muscle contraction.
Plantains are a very good source of magnesium. Your body needs magnesium for the function of enzymes involved in energy metabolism, as well as for cell membrane and chromosome structure. A 1-cup serving of plantains provides 68 milligrammes of magnesium. Women need 320 milligrammes of magnesium daily and men need 420 milligrammes, as recommended by the National Academies’ Institute of Medicine
Another vitamin found in Plantains is vitamin B-6. Vitamin B-6 is important for nervous system function, red blood cell synthesis, hormone function and nucleic acid synthesis. A 1 cup serving of plantains provides 0.312 milligrammes of vitamin B-6. The National Academies’ Institute of Medicine recommends adults consume 1.3 milligrammes of vitamin B-6 daily
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