Five ageless African superfoods
Whether they are introduced or indigenous species, they all have many beneficial health properties
Throughout history, Africans have depended on various indigenous superfoods for sustenance. The same foods have also been used to offset a multitude of ailments and now modern science is corroborating what has been known about these plants. The following examples illustrate how indigenous and indigenised African plants are beneficial for health.
Baobab
The baobab is known scientifically as Adansonia digitata, and local names include kremetartboom, isimuku, umShimulu, isimuhu, ximuwu, mowana and muvhuyu.
Baobab leaves, fruit pulp and seeds are edible. The fruit pulp is a rich source of hydrating electrolytes such as potassium and calcium and so is used for treating dehydration. An oral rehydration solution is made by dissolving baobab fruit powder in water.
Packed with vitamin C and multiple antioxidants, baobab is agedefying. Vitamin C is essential for the production and maintenance of collagen, which gives skin a youthful appearance. The antioxidant activities of vitamin C and other nutrients protect body cells from damage that results in premature aging.
Baobab is an anticancer food as well. Again, antioxidant nutrients, including vitamin C, are involved. They search for and neutralise harmful radicals that participate in the formation and progression of cancer.
Baobab also supplies omega-3 fats, which are concentrated in the seeds. Various studies show that eating foods rich in omega-3 fats helps to maintain cognitive vitality. Cognitive function refers to mental tasks required for processing information and problem-solving, as well as memory and learning.
Other benefits associated with eating baobab are healthy blood pressure, controlled blood sugar, optimum heart health and reduced risk of stroke. Baobab is also reported to be capable of preventing and repairing damage to the liver.
Baobab fruit pulp may be eaten as it is or dissolved in water or milk. The seeds are eaten raw or roasted. They may also be ground into a paste for thickening stew.
Figs
There are about 25 types of fig tree in South Africa, which have medicinal uses and the fruits are edible but not that palatable.
The fig that is widely cultivated is Ficus carica and consists of about 1 000 species. It’s thought to be indigenous to Western Asia and to have spread throughout the Mediterranean area and now worldwide.
Figs have versatile health benefits. They have been used for treating sexual dysfunction and sexually transmitted diseases. Figs are also good for regulating blood pressure because they have potassium and other nutrients. Potassium manages blood pressure by maintaining proper balance of body fluids. Being fibre-laden, figs keep the digestive system healthy by easing constipation, relieving bloating, preventing piles and minimising the risk of colon cancer. Figs are also instrumental for balancing cholesterol, maintaining healthy bones and supporting healthy vision.
Fig leaf tea has anti-inflammatory features and this works perfectly for offsetting bronchitis and arthritis. Additionally, fig leaves are said to possess antidiabetic properties. Furthermore, they help fight off cancer and minimise harmful blood fats known as triglycerides. Eating figs and drinking fig leaf tea also keep nerves calm, an effect that makes figs suitable for promoting proper sleep and warding off stress and anxiety.
Figs are eaten fresh or dried. Because they are naturally sweet, they present a healthy option for sweetening oats: simply chop them up and add to cooked oats. And there is more to fig leaves than healthy tea; they can be eaten as a vegetable and serve as wrap for grilled or steamed food, especially seafood.
Sorghum
Sorghum is another wonder food and making it part of your diet comes with great benefits. It’s found from Asia and Africa to Central America.
The fibre and antioxidants in sorghum are helpful for fighting different types of cancer. When it comes to colon cancer, fibre acts by suppressing colon polyps on the inside of the colon. These growths may turn cancerous if not dealt with. Compounds in sorghum also block multiplication of colon cancer cells.
Moreover, sorghum is a rich source of magnesium, which plays an integral role in maintaining a strong skeletal system, regulating blood pressure, preventing stroke, and combating diabetes. Additionally, magnesium relaxes nerves, an effect that promotes proper sleep, eases stress and reduces anxiety.
Sorghum can only maintain all these health properties when eaten as a whole grain in its unprocessed form — the way it comes naturally with its edible outer layer, which is rich in fibre, antioxidants and several nutrients.
Bambara nuts
Bambara groundnuts ( Vigna subterranea) originate in West Africa. They are a type of legume and appear frequently in traditional African dishes. Local names for bambara nuts include jugo beans, ditloo marapo, indlubu, hlanga, njugo, nduhu, phonda and tindhluwa.
Bambara groundnuts are particularly rich in protein and also packed with B vitamins, which are essential for maintaining overall health. B vitamins lower blood levels of homocysteine, a hormone associated with conditions including stroke, heart disease, cancer, diabetes, thyroid disorders and a generally impaired immune system.
Additionally, B vitamins play a key role in helping the body to cope with stress.
B a mb a r a g r o u n d n u t s h a v e a healthy dose of fibre as well and this feature is a key reason they are good for maintaining bowel regularity. Also present is calcium, making bambara groundnuts well suited for keeping the skeletal system strong and preventing bone-related conditions such as osteoporosis.
Fresh bambara nuts are boiled or roasted and eaten as a snack. Dried nuts are typically boiled together with a grain food such as dried maize. From a nutritional perspective, combining groundnuts with a grain food creates a complete protein. Even though they are rich in protein, they are deficient in certain building blocks of protein, or amino acids, which are required by the human body. Grain foods happen to be rich in the amino acids bambara groundnuts lack.
This amazing pairing of foods also shows just how nutritionally balanced typical African dishes are.
Blackjack
The blackjack ( Bidens pilosa) is native to South America and has spread widely to other regions. In South Africa it is also known as gewone knapsekêrel, umhlabangubo, uqadolo, mushiji, mokolonyane and muchiz.
Blackjack has been used for alleviating several health conditions including sexually transmitted diseases, malaria and urinary tract infections.
Blackjack is also known for its anticancer powers. Fibre, antioxidants, plant compounds known as sterols and other nutrients in blackjack combat cancer at all stages, starting from preventing the disease to impeding cancer growth or killing cancer cells.
Different studies have linked blackjack to a reduced risk of heart disease, cholesterol abnormalities, diabetes and high blood pressure.
Blackjack leaves are prepared and eaten like any other leafy green vegetables. It is important to note that blackjack contains betacarotene and vitamin E, which are fat-soluble nutrients. Oil is needed for these nutrients to be properly absorbed. Alternatively, eat a food containing oil such as peanuts or avocado along with the leaf.
Another way to enjoy the benefits of this plant is to drink it as herbal tea made from fresh or dried leaves or flowers.
Conclusion
Indigenous and indigenised African foods can be found at health stores, local markets and some at supermarkets (for example, fresh and dried figs). A key advantage of wild foods is they haven’t been genetically modified or exposed to chemical fertilisers and pesticides as have most commercially grown products.