Unripe Plantains: Packed with Nutrition and Benefits

At NaijaMart, we love bringing you the best of African foods, and unripe plantains are one of our absolute staples. While ripe plantains (aka “dodo”) are known for their sweet taste and golden color when fried, unripe plantains are the underrated heroes of healthy eating. These green gems are rich in nutrients, support digestive health, and are used in a wide range of traditional recipes. Let’s explore why unripe plantains should be a regular part of your kitchen.

10 Health Benefits of Plantain (Especially When Unripe)

1. 1. Rich in Resistant Starch
      Unripe plantains contain a type of fiber called resistant starch that helps regulate blood sugar, aids digestion, and promotes gut health.
   2. Supports Weight Management
      Due to their high fiber and low sugar content, green plantains keep you full for longer and reduce unnecessary snacking.
   3. Improves Heart Health
      Unripe plantains are a good source of potassium and magnesium, two minerals that help manage blood pressure and reduce the risk of heart disease.
   4. Boosts Digestive Health
      The fiber in unripe plantains promotes bowel regularity and may help prevent constipation.
   5. Strengthens Bones
      With calcium, phosphorus, and iron, plantains support bone health and help prevent osteoporosis.
   6. Enhances Brain Function
      Vitamin B6 (pyridoxine) in green plantains aids in neurotransmitter function and may improve mood and mental clarity.
   7. Great for Diabetics
      Unlike ripe plantains, unripe ones have a lower glycemic index, making them safer for blood sugar control.
   8. Supports Male Sexual Health
      In traditional medicine, unripe plantains are believed to enhance libido and sexual stamina due to their zinc and potassium content.
   9. Boosts Immune Function
      Packed with antioxidants and essential vitamins, plantains support the body’s defense against disease.
   10. Anti-inflammatory Properties
       Regular consumption may help reduce inflammation and joint pain.

Green Plantain Nutrition Facts (Per 100g, Boiled)

This nutrition profile makes green plantains a top choice for anyone seeking a high-fiber, nutrient-dense food that’s naturally gluten-free and vegan.

Unripe Plantain Recipe: How to Cook Green Plantains

Boiled Unripe Plantain with Garden Egg Sauce (Nigerian Style)

Ingredients:

• • 2–3 unripe plantains
  • Salt to taste
  • Water for boiling

For the Sauce:

• • Garden eggs (or eggplant), chopped
  • Tomatoes, onions, pepper
  • Palm oil or vegetable oil
  • Crayfish and seasoning cubes

Steps:

1. 1. Peel the unripe plantains, slice into large chunks, and boil with a pinch of salt for 20–25 minutes until soft.
   2. For the sauce, sauté onions and tomatoes in oil. Add chopped garden eggs, crayfish, and seasoning. Cook until thick and flavorful.
   3. Serve hot with the boiled plantains.

Other ways to enjoy unripe plantains include:

• • Roasting over open fire (Boli)
  • Slicing thinly for plantain chips
  • Mashing into plantain fufu
  • Using in soups and porridge

Ripe vs Unripe Plantain: What’s the Difference?

Plantain Benefits and Side Effects

Benefits:

• • Nutrient-rich and low in fat
  • Supports digestion and heart health
  • Provides long-lasting energy
  • Can be part of diabetic-friendly meals

Side Effects (When Overeaten):

• • May cause bloating or gas due to high starch content
  • Fried plantains (especially ripe) can be high in calories and unhealthy fats if not prepared carefully

Benefits of Unripe Plantain Sexually

In African traditional wellness, unripe plantains are often used in natural remedies to support male reproductive health. Their high potassium and zinc content may contribute to:

• • Increased libido
  • Better stamina
  • Improved sperm health

Some herbal blends include unripe plantain flour combined with ginger, garlic, or tiger nuts to naturally boost performance.

Shop Unripe Plantains Online at NaijaMart

Whether you’re preparing a hearty Nigerian breakfast or a wholesome dinner, NaijaMart.co.za brings fresh, high-quality unripe plantains right to your door anywhere in South Africa.

Experience the taste of home, and the health benefits too!