Unripe plantains, also known as green bananas, have gained popularity as a healthy and nutritious food. Many people believe that they are a good source of iron, which is a crucial mineral for maintaining good health. However, recent research suggests that this may not be the case. In this article, we will delve deeper into the nutritional content of unripe plantains and uncover why they may not be the best source of iron for those looking to improve their health. The reason for debunking this myth about unripe plantain being a good source of iron is to enable you to make informed dietary decisions.

Iron is a mineral that is naturally present in many foods. It can also be added to some food products to supplement them. According to some studies, iron has been found to be beneficial to overall health. Iron supports muscle metabolism, and it is also necessary for physical growth, neurological development, cellular functioning, and hormone synthesis.

Types of Dietary Iron

The body cannot synthesize iron; therefore, it must acquire it from foods. Dietary iron can be divided into heme and non-heme iron. Plants and iron-fortified foods contain non-heme iron, whereas meat, seafood, poultry, and other animal products contain heme iron.

Iron Content of Unripe Plantain

According to the Nigerian food composition table version 1, 100g of boiled unripe plantain contains 0.4 mg of iron.

The Recommended Daily Allowances for Iron

In a research paper published by The National Academies of Sciences, Engineering, and Medicine (NASEM), the recommended dietary allowances (RDA) for iron are as follows:

• Males aged 19–50: 8 mg/day
• Females aged 19–50: 18 mg/day (increased to 27 mg/day during pregnancy, 9 mg/day while lactating)
• Males aged 51+: 8 mg/day
• Females aged 51+: 8 mg/day

Source

Contributing approximately 5% and 2.2% of the RDA for male and female, respectively.

Comparison of Iron Content of Other Foods with Unripe Plantain

Unripe plantain contains 0.4 mg of iron per 100g serving, which is relatively low compared to other iron-rich foods. For example, spinach contains 2.5 mg of iron per 100g serving, while red meat like beef contains 4.3 mg per 100g serving. Beans are even higher in iron, with 9.6 mg per 100g serving. Fortified cereals can contain up to 15 mg of iron per 100g serving, and clams are one of the richest sources of iron, with a whopping 28.5 mg per 100g serving.

While unripe plantain does contain some iron, it is not a significant source compared to these other foods. However, it can still be a useful addition to a balanced diet that includes a variety of iron-rich foods.

Limitations of Unripe Plantain as an Iron Source

Here are some potential limitations of unripe plantain as an iron source:

1. Low iron content: Unripe plantain contains relatively low amounts of iron (0.4 mg per 100g serving) when compared to other foods, which may not significantly contribute to meeting daily iron needs.
2. Low bioavailability: The iron in unripe plantains is non-heme iron, which is not as readily absorbed as heme iron (found in animal products). This means that your body may not use as much of the iron in unripe plantains as it would from heme sources. Non-heme iron absorption can be enhanced by consuming foods rich in vitamin C, but unripe plantains contain only small amounts of vitamin C. To maximize the iron in plantain, incorporate vitamin C food sources in your unripe plantain meal.
3. Inhibitors: Unripe plantain contains phytates, oxalates, and other compounds that can inhibit iron absorption.
4. Variability: Iron content may vary depending on factors like plantain variety, degree of ripeness, and growing conditions.
5. Not a reliable source: Unripe plantain should not be relied upon as the sole source of iron in the diet, due to its limited iron content and bioavailability.

Summary

To conclude, while unripe plantain is a nutritious food, it may not be an ideal primary source of iron due to its limitations in bioavailability, absorption, and dietary diversity. Eating unripe plantain as part of a diverse and balanced diet can contribute to your overall iron intake, but it’s essential to consider other sources of iron as well. The ideal iron sources will depend on individual factors like dietary preferences and health needs.