Musa paradisiaca, commonly known as plantain, is a fruit primarily cultivated in tropical regions. It is an indispensable food popular among Africans and Southeast Asians.
Fried plantain is known as ‘dodo’ to Nigerians and ‘Eto’(mashed plantain) to the Ghanians. Also, pisang goreng In Indonesia – a popular snack made by deep-frying plantain
Although similar to bananas, plantains are significantly larger and contain more starch. Unlike bananas, which are typically consumed raw, plantains are usually cooked before consumption.
Plantain is considered an excellent source of several vital nutrients, such as potassium, magnesium, vitamin C, fibre, iron and antioxidant compounds. One commonly held belief about plantains is that they are a good source of iron. But how true is this claim?
The United States National Institutes of Health (NIH) states that Iron is an essential mineral that the body needs to function, grow and develop. Our body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles.
Iron has two main forms: haem-iron, which is found in animal products and non-haem iron, mainly found in plants and plant-based foods. According to Medical News Today, the body absorbs heme iron more efficiently than non-heme. Therefore, given that plantain is a plant fruit, its iron content would be relatively low for our bodily function.
How much iron do we need?
The NIH recommends daily iron intake based on age, sex, and physiological condition. For example:
- Adult men (19–50 years): 8 mg
- Adult women (19–50 years): 18 mg
- Pregnant women: 27 mg
So how much iron does plantain contain?
A study conducted at the Botany Department, University of Fort Hare, South Africa, evaluated the nutritional properties of banana (Musa sinensis) and plantain (Musa paradisiaca), focusing on their flesh, peels, and boiled peel extracts. The mineral composition, including levels of calcium, magnesium, potassium, sodium, phosphorus, iron, and trace elements like zinc and copper, was measured. Led by Barnabas Oluwatomide Oyeyinka and co, the findings of the study reveal that Iron levels in plantain were found to be relatively low across all tested samples which includes flesh, peel, and peel extract. This suggests that plantains make an insignificant contribution to dietary intake of iron.
The lack of measurable iron indicates plantain is not a significant dietary source of this mineral.
However, the US National Institute of health, notes that our body absorbs iron from plant sources better when you eat it with meat, poultry, seafood, and foods that contain vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli. The NIH notes that certain groups are more prone to iron deficiency, including:
- Teenage girls and women with heavy menstrual cycles
- Pregnant women and teenagers
- Frequent blood donors
Consequences of iron deficiency
In the short term, getting too little iron does not cause obvious symptoms. The body uses its stored iron in the muscles, liver, spleen, and bone marrow. However, when levels of iron stored in the body become low, iron deficiency anaemia sets in. Red blood cells become smaller and contain less hemoglobin. As a result, blood carries less oxygen from the lungs throughout the body.
Symptoms of iron deficiency anaemia include GI upset, weakness, tiredness, lack of energy, and problems with concentration and memory. In addition, people with iron deficiency anaemia are less able to fight off germs and infections, to work and exercise, and to control their body temperature. Infants and children with iron deficiency anemia might develop learning difficulties.
Iron supplements, available as multivitamins or standalone medicines, can help meet daily iron requirements. Nonetheless, our dietary consumption, including combining plantains with iron-enhancing foods, are necessary to optimise iron intake.
While plantain is a highly rich in energy and fiber, it is not a considerable source of dietary iron. pairing it with iron-rich foods can help maintain adequate iron levels and support overall health.
