Did you know that traditional African foods can help your body’s ability to heal faster? This article will share a variety of nutritious foods from Africa that aid in wound healing, thanks to their rich vitamins and minerals.
This blog post was inspired by a comment on my Tiktok post to check out 'amathunga' - plant that can heal wounds from the inside. Naturally I was intrigued so I looked into it and this blog post is a write up of what I have found.
The Importance of Nutrition for Wound Healing
Good nutrition speeds up the healing process. Eating the right foods helps your body repair damaged tissues and fight infections.
Role of protein in healing
Protein repairs body tissues and is essential for wound healing. Low protein levels decrease collagen development, slowing the process. Traditional African foods rich in protein include high-protein beans, legumes, and yams.
These foods boost collagen production and speed up recovery.
Including enough protein in your diet can significantly improve the effectiveness of wound healing.
Eating a variety of foods like red meat, dairy products, and plant-based proteins provides necessary nutrients. Protein helps build new skin and muscle at the site of injury. This has an important role in promoting overall health during recovery periods.
High-protein beans and legumes
The high protein content in beans provides vital nutrients like zinc that promote wound healing. Black beans stand out by maintaining healthy bones and warding off heart disease. Traditional African diets often include these protein-rich foods, supporting overall health in the community.
Including enough calories from high-protein beans can significantly contribute to your body's ability to heal wounds efficiently.
Key vitamins and minerals
Amino acids and proteins are vital for wound healing, but vitamins and minerals play an equally crucial role. Vitamins A, B complex, C, D, and E are essential for tissue repair and recovery.
Vitamin C supports the immune system by stimulating collagen formation, a protein required to heal wounds effectively. Vitamin A helps in cell growth and maintains healthy skin integrity. It also boosts the immune function that is necessary for fighting infections in chronic wounds.
Minerals like zinc assist in protein synthesis and cell proliferation, while vitamin D enhances bone health and proper immune response. Ensuring you get enough of these key nutrients will significantly impact your body's ability to heal wounds efficiently.
Traditional African Foods That Aid in Wound Healing & How These Foods Help in the Healing Process
Some traditional African foods have amazing healing properties. These natural remedies can boost your body's ability to heal wounds faster and more efficiently.
Amathunga (Cyrtanthus obliquus)
Amathunga, meaning "to sew or knit" in isiXhosa and isiZulu, refers to Cyrtanthus obliquus, a bulbous geophyte native to South Africa's Eastern Cape grasslands and forests. Traditional healers prize its strap-shaped bulbs for "knitting" broken bones, mending cuts, abrasions, and internal injuries like post-surgical wounds or C-sections – earning it ties to the "mathunga",
Communities administer it orally post-operation to support "internal stitching" of tissues, complementing nutrient-dense foods like moringa or baobab. Lab tests reveal high levels of wound-critical minerals: calcium (bone/skin matrix), magnesium, iron (oxygen delivery), zinc (collagen enzymes, immunity), and copper (cross-linking).
These align with proven healing needs, and bulb water extracts show good mineral bioavailability in lab tests. While no human trials confirm faster closure, its mineral profile mirrors zinc/vitamin C synergies in clinical nutrition.
Amathunga image taken from www.inaturalist.org
Amaranthus thunbergii (Thunberg's Amaranth)
Amaranthus thunbergii, a resilient wild green from Southern Africa's grasslands (related to pigweed), delivers vitamin C, iron, beta-carotene, calcium, and flavonoids – all critical for collagen formation, oxygen delivery to wounds, and antioxidant defence during tissue repair.
Traditionally harvested by Xhosa and Zulu communities, its leaves are boiled into nutrient-rich soups or porridges (like morogo) for postpartum recovery, surgery healing, and general strength-building when the body needs extra repair power. Lab studies on amaranth species show extracts accelerate epithelial cell migration (this is the rate of tissue repair in wound healing, organ development, and embryonic development).
It also has properties that reduce inflammation, making this free-growing super-green a perfect addition to wound-recovery plates.
Aloe Vera
Aloe vera has been used for thousands of years to heal various conditions, from burns to skin irritations. The plant contains hormones like auxins and gibberellins that help reduce inflammation and promote wound healing.
Its gel is rich in 20 of the 22 amino acids required by humans, making it a vital source for aiding the body's natural repair processes.
Applying aloe gel can improve blood circulation and speed up the healing process. Aloe vera is widely available across Africa, making it an accessible natural remedy for those seeking effective ways to heal wounds quickly.
Gum Arabic
Gum Arabic, derived from Acacia senegal and Acacia seyal trees, is a natural product commonly used across Sub-Saharan Africa for treating wounds. This soluble fiber functions as an emulsifier, stabilizer, and thickener in foods and beverages.
It also aids in the healing process of wounds due to its medicinal properties. Acacia seyal trees found mainly in Sudan provide significant health benefits. People traditionally use Gum Arabic not only for wound care but also to manage various diseases.
Image taken from feedipedia.org
Centella asiatica (Gotu Kola, Pennywort)
Centella asiatica thrives across Madagascar, Southern, and Eastern Africa, revered in traditional medicine for closing ulcers, fading scars, and mending surgical wounds. Its key compounds – asiaticoside and madecassoside – stimulate the production of collagen types I and III.
Type 1 collagen constitutes 90% of the body's collagen, providing strength to skin, tendons, ligaments, and bones. Type 3 collagen is the "Elasticity" Protein). It provides flexibility, extensibility, and elasticity to tissues and is found alongside Type 1, but concentrated in blood vessels, muscles, and the intestines/gut lining.
Gotu Kola also boosts new blood vessel growth cut healing time by 30-50% in clinical trials on diabetic ulcers and burns. Eaten fresh in salads, juiced, or decocted as tea, it supports systemic repair while topical leaf paste speeds surface closure – a dual-action remedy our ancestors knew well.
Rooibos
Rooibos tea comes from the leaves of a South African shrub and is rich in antioxidants. These antioxidants can improve heart health, lower blood pressure, and manage cholesterol levels. Rooibos also supports wound healing due to its unique polyphenols.
Both red (fermented) and green (unfermented) rooibos contain high antioxidant levels. This tea provides benefits without caffeine and promotes overall well-being. The nutritional power of rooibos makes it an essential part of a healthy diet for those looking to heal wounds naturally.
Burnt Maize/Corn Cob (Zea mays)
Across rural Africa, from measles rashes to open sores, ash from burnt maize cobs creates an alkaline wash that dries weeping wounds, draws out infection, and provides antimicrobial cleansing.
The high pH and minerals (potassium, silica) neutralise bacteria, promote scab formation, and mimic modern activated charcoal poultices used in wound care. Grandmothers mix cooled ash with water or shea butter for a paste applied to children's skin eruptions or post-harvest injuries – simple, effective folklore medicine backed by similar practices worldwide.
Image of burnt corn cobs taken from Instagram: joel gamoran
Baobab
Baobab fruit and powder are rich in vitamins and minerals that support wound healing. This traditional African food contains high levels of antioxidants and vitamin C, which help maintain healthy skin.
Baobab oil has also shown effective wound-healing properties in studies. In Africa, people have used baobab for its medicinal properties for generations. It is known for aiding not just the skin but also periodontal health by keeping oral tissues healthy.
Marula
African traditional healers have long used the Marula tree for its potential benefits in speeding up wound healing. Marula oil, derived from the nuts of the tree, is loaded with antioxidants and essential fatty acids.
These natural compounds help keep your skin healthy and boost collagen production, making wounds heal faster. The fruit of the Marula tree also offers nutritional advantages that support wound healing. It provides a rich source of amino acids which aid muscle repair.
Namibian Myrrh
Namibian myrrh, derived from the Commiphora wildii tree, has powerful healing properties. Traditional African medicine highly values this resin for its ability to treat wounds effectively.
Myrrh essential oil protects wounds from infection and reduces tissue inflammation. The anti-inflammatory and analgesic properties of Namibian myrrh make it a staple in traditional wound care practices among the Himba tribe of Namibia.
Namibian myrrh also serves as a natural sunscreen and helps fight aging thanks to its unique therapeutic benefits.
Namibina Myrrh image taken from desert-secrets.com
African Potato
The African potato, also known as Hypoxis hemerocallidea, is a well-known plant in Southern Africa. Traditional healers often use it to boost the immune system and treat conditions like gonorrhea and HIV.
Some people even apply it directly to the skin to speed up wound healing. African wild potato contains chemicals that might reduce inflammation making it popular, especially among traditional Zulu healers and herbalists.
The nutrients found in African potatoes can help balance body fluids and support overall health during recovery from injuries.
Image of African Potato taken from Science Direct
Ximenia caffra (Sour Plum)
Ximenia caffra has been traditionally used in Africa for its wound-healing properties. Ximenia oil, extracted from its seeds, is rich in protein, potassium, and vitamin C—key nutrients that help wounds heal.
Research reveals that applying Ximenia cream to wounds promotes new blood vessel growth (angiogenesis) and improves collagen replacement. This high-potency nutrient source makes a compelling case for including Ximenia caffra in traditional African foods that promote wound healing.
Sour plum image taken from pza.sanbi.org
Honey
Honey has been used for centuries in African medicine to help heal wounds. Ancient healers knew its antibacterial properties could prevent infections. During World War I, Russians applied honey on soldiers' wounds to keep infections at bay.
Medical-grade honey forms a protective barrier and keeps the wound moist, which helps tissues repair faster. Stingless bee honey has antimicrobial properties that improve healing rates.
Honey also stimulates tissue growth and reduces scar formation, making it an excellent choice for wound care.
Yams
Yams are full of essential vitamins and minerals like vitamin A, vitamin C, calcium, and iron. These nutrients help strengthen bones and boost the immune system. Rich in potassium and manganese, yams support bone health and growth.
These tubers also contain polyphenols such as anthocyanins and phenolic acids which have strong antioxidant properties. This makes them great allies for wound healing.
Moringa leaves
Moringa leaves have antiseptic properties that fight off bacterial infections. They are rich in potassium, vitamin C, calcium, protein, and iron. These nutrients support overall health and wound healing by helping the body repair muscle and improve blood flow.
Moringa leaf powder can increase blood antioxidant levels, aiding in the healing process. Moringa seed oil helps heal skin wounds more quickly. Apart from being used to fight malnutrition, moringa's nutritional content makes it a useful African food for recovery from injuries and maintaining optimal health.
Red Palm Oil
Another essential traditional African food for wound healing is red palm oil. This oil is full of carotenoids and vitamin E, which act as antioxidants. These nutrients help prevent cell damage and boost the body's ability to heal wounds effectively.
Red palm oil also keeps your skin hydrated and nourishes areas affected by eczema, psoriasis, and stretch marks. Its natural properties even delay the onset of wrinkles. As a vital source of vitamin A in the African diet, it complements other foods like carrots, tomatoes, mangoes, and papayas that are rich in this important nutrient.
Things to consider for specific medical conditions
Always consult a healthcare provider before making changes to your diet, especially if you have existing health concerns.
Seeking the advice of a doctor or registered dietitian ensures you make the best choices for your health. Different people have different nutritional needs, and every condition requires specific care.
Health conditions like diabetes, high cholesterol, and kidney disease need special attention.
Nutrition impacts wound healing significantly. For instance, individuals with high blood sugar might need to adjust their intake of certain foods to promote healing effectively. Consulting a wound care specialist guarantees that any dietary adjustments align with your overall health plan.
Conclusion
Traditional African foods offer strong anti-inflammatory, antimicrobial, and antioxidant properties. Reclaiming your ancestors' wisdom through these traditional African foods and plants isn't just cultural pride—it's a science-aligned strategy for stronger, faster wound recovery.
From amathunga's mineral-rich bulbs and Centella's collagen-boosting triterpenes to amaranth greens and burnt maize ash, these remedies deliver protein, vitamins C, A, zinc, and antioxidants that fuel tissue repair, fight infection, and reduce scarring when paired with modern care.
Share your family remedies in the comments; let's keep these practices alive for generations.
References:
www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2017.00544/full
journalofprolotherapy.com/nutritional-support-for-soft-tissue-healing/
pmc.ncbi.nlm.nih.gov/articles/PMC8706794/
vitalhomehealth.com.au/the-role-of-nutrition-in-chronic-wound-care-and-healing
pza.sanbi.org/cyrtanthus-obliquus
sciencedirect.com/science/article/abs/pii/S0378874115302099
insideprecisionmedicine.com/topics/patient-care/move-over-med-diet-african-diet-shown-to-reduce-inflammation/
pmc.ncbi.nlm.nih.gov/articles/PMC12358693/
sluse.dk/project/South-Africa_medicinal_plants_and_traditional_healing_in_contemporary_rural_south_africa.pdf