African cuisine is full of unique and delicious ingredients that are not only tasty but also packed with nutrients. Among these ingredients are some amazing superfoods that can benefit your health in various ways. In this post, I’ll be highlighting 10 African superfoods that you need to add to your diet.
What are Superfoods?
Before we dive into the top 10 African superfoods, let’s first define what superfoods are. Superfoods are nutrient-dense foods that are considered to be especially beneficial for your health. They are rich in vitamins, minerals, antioxidants, and other nutrients that can help protect your body against disease and promote overall wellness.
Moringa Powder
Moringa also known as the "miracle tree," is a tree native to Africa and India that is known for its high nutrient content. The leaves of the moringa tree are rich in vitamins, minerals, and antioxidants, making it a great addition to any diet. Moringa also contains all nine essential amino acids, making it a complete protein source for vegetarians and vegans.
Moringa has anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease and diabetes. It can also improve digestive health and boost energy levels. Moringa powder can easily be added to smoothies, soups, and other dishes, making it a convenient way to incorporate this nutrient-rich plant into your diet. By adding Moringa powder to your daily routine, you can give your body the nourishment it needs to thrive.
Image from Karisssa/Canva
In the interests of full disclosure, I must tell you that the taste can be off-putting for some (myself included haha!). Fortunately, there are ways to make it more enjoyable. Adding honey or pairing it with a sweet fruit can help mask the taste. Fortunately too, moringa powder is available in capsule form, allowing for easy consumption without having to worry about the taste.
Don't let the taste discourage you from incorporating this superfood into your diet though. With its numerous health benefits, including improved digestion, increased energy, and reduced inflammation, it is worth finding a way to enjoy it.
Teff
Once upon a time, there was a man who thought he had stumbled upon the next big thing in the culinary world: teff, a grain that had been around for thousands of years. He decided he was going to get a patent on it and make millions. Little did he know, Ethiopians had been using teff for centuries and were probably having a good laugh at his expense. It's like trying to patent pizza in Italy or sushi in Japan. Nice try, buddy!
Image from Karisssa/Canva
When you consider that half a cup of uncooked teff has about 354 calories, 12.8g of protein, 70.6g of carbohydrates, 7.7g of fiber, and 2.3g of fat. Teff is rich in B vitamins and is a great source of minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc its easy to see why the infamous Dutchman tried to patent it.
Teff is a tiny grain that is native to Ethiopia that is gluten-free, which makes it a great alternative for those with gluten sensitivities.
Amaranth
Amaranth is another ancient grain that has been used in African cuisine for centuries. It is high in protein and fiber, as well as other important nutrients like iron and magnesium. Amaranth can be used in a variety of dishes, from porridge to salads, making it a versatile superfood to add to your diet.
Amaranth can be purchased as a whole grain, or it can be found puffed or ground into flour. I have only ever tried it as a puffed cereal in my muesli.
Image from Karisssa/Canva
Amaranth is popular amongst vegetarians because it is one of the richest plant forms of protein available. The protein is easily absorbed by the body and contains all amino acids — even lysine, which is often missing from cereal grains. Research has indicated that Amaranth proteins exhibit a remarkable similarity to animal proteins within the plant kingdom.
Fonio
Fonio is a small grain that is native to West Africa. This ancient grain is considered a superfood due to its impressive nutritional profile and health benefits. It is a gluten-free grain and a good source of protein, fiber, and essential minerals like iron, magnesium, and zinc.
Fonio also has a low glycemic index, making it an ideal food for people with diabetes or those trying to manage their blood sugar levels. It is versatile and can be used in a variety of dishes like rice or couscous.
Image from @yolelefoods via Instagram
Despite being relatively unknown in many parts of the world, it is gaining popularity due to its impressive nutritional profile and versatility in the kitchen. It is a good source of protein, fiber, and iron, making it a great superfood for vegans and vegetarians. Fonio is low glycemic, gluten-free, and has a similar amino acid composition to that of an egg. It is also considered to be the perfect protein.
I have not tried this grain out but once I do, I will give you an update as to taste and texture.
Pumpkin Leaves
Pumpkin leaves are a staple in African cuisine, especially in West and Southern Africa. They are rich in vitamins A, C, and E, as well as other important nutrients like iron and calcium. Pumpkin leaves can be added to soups, stews, and other dishes, making it a great way to add a superfood to your diet.
Image from Diana Craciun/Canva
Pumpkin leaves can cause irritation on the skin when you harvest them and have tough fibers which must be removed from the stem before you cook them. My favourite way to enjoy pumpkin leaves is in a peanut butter sauce with some onion and tomato. Soooo delicious!
Baobab Fruit
Baobab fruit is a superfood that comes from the baobab tree, also known as the "tree of life." The fruit is native to Africa, and its impressive nutritional profile has made it a popular ingredient in many health foods and supplements.
Baobab fruit is rich in fiber, antioxidants, and essential vitamins and minerals such as vitamin C, potassium, magnesium, iron, zinc, calcium and B vitamins. It also contains prebiotics, which help promote the growth of healthy gut bacteria and aid in digestion. The high levels of antioxidants in baobab fruit make it a powerful tool in fighting inflammation, which can help reduce the risk of chronic diseases like heart disease, diabetes, and cancer.
Image from Quanthem/Canva
Baobab fruit is also a good source of energy due to its high vitamin C content. Vitamin C helps the body absorb the iron in the fruit, which is essential for energy production. Additionally, baobab fruit has a low glycemic index, which means that it can help regulate blood sugar levels and reduce the risk of diabetes.
Baobab fruit can be consumed in various forms, including as a powder, oil, or in its natural fruit form. It has a tangy, citrusy flavor that is often compared to that of grapefruit. Baobab fruit can be added to smoothies (my personal favourite), yogurt, oatmeal, or baked goods to increase their nutritional value and add flavor.
Coconut
Coconut is a superfood that is known for its versatility and impressive nutritional profile. It is rich in medium-chain triglycerides (MCTs), which are a type of healthy fat that can help boost energy levels and improve brain function. Coconut is also a good source of fiber, essential vitamins, and minerals such as iron and potassium.
Coconut is also high in antioxidants, which can help protect the body against damage caused by free radicals and reduce the risk of chronic diseases like heart disease, diabetes, and cancer. It has antibacterial, antiviral, and antifungal properties, which can help boost the immune system and fight infections.
Image from Skica911/Canva
Coconut can be consumed in many forms, including as coconut water, coconut milk, coconut oil, and shredded coconut. Coconut oil is particularly popular due to its many uses in cooking, skincare, and hair care. It is a healthier alternative to other types of oils due to its high MCT content, which can help improve cholesterol levels and aid in weight loss.
Hibiscus
Hibiscus is a flower that is commonly used to make tea in Africa. Hibiscus tea is one that I have in my arsenal of natural remedies. It is rich in Vitamin C, Zinc and antioxidants and has been shown to have anti-inflammatory properties.
Whenever the kids or I feel like we are coming down with a cold, I brew a pot of Hibiscus tea and drink that with honey all throughout the day. I have found that it tends to stop the cold from developing any further if we catch it early enough. Hibiscus tea is a great way to add this superfood to your diet.
Hibiscus is a superfood that is known for its vibrant color and tart flavor. It is commonly consumed as a tea, but it can also be used in cooking and baking. Hibiscus is rich in antioxidants, including anthocyanins, which give it its characteristic red color. These antioxidants can help protect the body against damage caused by free radicals and reduce the risk of chronic diseases like heart disease, diabetes, and cancer.
Image from MarikaSan/Canva
Hibiscus tea is also a good source of vitamin C, which can help boost the immune system and improve skin health. It has anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms of conditions like arthritis.
Hibiscus tea may also help lower blood pressure and improve heart health. Studies have shown that drinking hibiscus tea may help reduce systolic blood pressure in people with high blood pressure.
In addition to its health benefits, hibiscus is also a flavorful and versatile ingredient in cooking and baking. It can be used to make jams, jellies, and sauces or added to salads and desserts for a pop of color and flavor.
Tamarind
Tamarind is a superfood that is known for its tangy flavor and versatile culinary uses. It is a fruit that is native to tropical regions of Africa, but it is now widely cultivated in many parts of the world. Tamarind is a good source of fiber, vitamins, and minerals, including thiamin, iron, and magnesium.
Tamarind is also rich in antioxidants, including polyphenols, which can help protect the body against damage caused by free radicals and reduce the risk of chronic diseases like heart disease, diabetes, and cancer. It has anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms of conditions like arthritis.
Tamarind is also a natural laxative due to its high fiber content. It can help improve digestion and relieve constipation.
Image from luknaja/Canva
Tamarind is commonly used in cooking and can be found in many cuisines around the world. It is used to add flavor and depth to dishes such as curries, chutneys, and sauces. It is also used in drinks and desserts.
In addition to its culinary uses, tamarind is also used in traditional medicine to treat a variety of ailments, including fever, sore throat, and diarrhea.
In conclusion, tamarind is a superfood with numerous health benefits. It is rich in fiber, vitamins, minerals, and antioxidants, making it a powerful tool in reducing the risk of chronic diseases and improving digestion. Its versatility in cooking and traditional medicinal uses make it a popular and valuable ingredient in many cultures.
Rooibos
Rooibos, also known as red bush tea, is a superfood that is known for its unique flavor and numerous health benefits. It is a plant that is native to South Africa and is commonly consumed as a tea. Rooibos is rich in antioxidants, including aspalathin and quercetin, which can help protect the body against damage caused by free radicals.
Research has shown that quercetin has the potential to treat or manage Alzheimer’s disease, Cancer, Cardiovascular diseases, Arthritis and type 2 Diabetes. Aspalathin plays a role to improve metabolic syndrome, a disease condition interrelated with oxidative stress.
Rooibos tea is also caffeine-free and low in tannins, making it a great alternative to traditional tea for people who are sensitive to caffeine or have stomach issues. It has anti-inflammatory properties, which can help reduce inflammation in the body and alleviate symptoms of conditions like arthritis.
Image from SensorSpot/Canva
Rooibos tea may also help improve heart health and lower blood pressure. Studies have shown that drinking rooibos tea may help improve blood lipid levels and reduce the risk of heart disease.
In addition to its health benefits, rooibos is also a flavorful and versatile ingredient in cooking and baking. It can be used to make marinades, glazes, and rubs for meat, as well as desserts and smoothies.
Skincare containing Rooibos tea are popular because they contain an enzyme called Super Oxide Dismutase (S.O.D.). This enzyme actively combats free radicals and curtails their harmful effects. Additionally, Rooibos skincare products have alphahydroxy acids and zinc, which are known for promoting healthy and smooth skin. Rooibos skincare products are particularly beneficial in the treatment of skin irritations such as itchy skin, eczema, sunburns, diaper rash and acne.
Conclusion
In conclusion, adding superfoods to one's diet can have numerous health benefits. Superfoods are packed with nutrients, vitamins, minerals, and antioxidants that can help protect the body against damage caused by free radicals and reduce the risk of chronic diseases like heart disease, diabetes, and cancer. Incorporating superfoods into one's diet can also improve digestion, boost the immune system, and promote overall well-being. Furthermore, many superfoods are versatile and can be easily incorporated into meals and snacks, making it easy to add them to one's diet. Overall, incorporating superfoods into one's diet can be a simple and effective way to improve one's health and well-being.