African Superfoods List: Dishes You Should Add to Your Diet

Superfood is a buzzword in the health & wellness industry. If you aren’t familiar with the team, a superfood is a dish that offers immense health benefits because it’s rich in nutrients. As such, the African continent is dotted with these foods, which people have been feeding on for years. With many communities relying on farming to feed their families and economically prosper, Africans have a long list of nutritious foods to consume. In this post, we’ll list African superfoods list you should add to your diet.

African Superfoods List

For years, Africans relied on fresh produce directly from their gardens to feed themselves. Sadly, with modernization, this has slowly been traded for supermarket, fast and street foods. However, you can still eat healthy and nutritious foods if you add these superfoods to your kitchen.

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Pumpkin Leaves

Pumpkin tops our African superfoods list as it’s a common vegetable across Africa. They are popular in countries with tropical climates such as Kenya, Malawi, and Nigeria. 

These leaves are affordable and nutrient-rich with vitamin A and C, iron, calcium, folate, potassium, and some Vitamin B. Vitamin A helps your eyesight, Vitamin C is an immune booster, and calcium is good for your bones. 

Pumpkin leaves can be boiled, sauteed or eaten raw. In Kenya, they are combined with dishes like mukimo (mashed potatoes with maize) to achieve a finished green look. 

Baobab

The baobab is one of the most easily identifiable trees in the African savannah. It might look like it doesn’t produce much, but its fruits rank among the African superfoods list. Its large fruit pods are ground into powder that is used to make juice, added to yoghurt, and baked goods. It can also be used in African medicine to treat some ailments. 

It’s rich in antioxidants, fibre, magnesium, potassium, iron, and high levels of Vitamin C. These nutrients are beneficial in boosting their immune systems, regulating blood sugar levels, and helping with digestive health.

Moringa

Moringa is a drought-resistant tree that grows in the tropical and subtropical regions of Asia, Africa, and the Americas. It contains vitamins A, C and E, and essential minerals such as iron, calcium, potassium and amino acids.

The moringa leaves are added to soups, salads, stews, tea, and smoothies. When consumed, this dish boosts energy levels, improves nutritional status and immune functions, and is believed to have anti-inflammatory and antioxidant properties.

African Mango

The African mango bears this name because the tree that bears the fruit, Irvingia gabonensis, is native to West and Central Africa. The type of mangoes it produces are fibrous, sweet and carry a tangy flavor. 

Nutritionally, it’s full of vitamins, dietary fibre, antioxidants, and minerals. Moreover, its compound, Irvingia gabonensis extract, is believed to contain weight-loss components and metabolic benefits.

As for its health benefits, it reduces fat cell growth, suppresses appetite, improves blood sugar, boosts the immune system, and possesses anti-inflammatory properties.

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Sorghum

Our African superfoods list isn’t complete without sorghum. It’s popular across the continent and comes in different colors – red, black, white, bronze and yellow. It’s gluten-free with multiple nutrients such as magnesium, iron, phosphorus, and other nutrients such as dietary fibre, protein, and antioxidants. 

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When it comes to its health benefits, sorghum reduces the risk of heart attack, regulates blood sugar level, supports digestive health, protects against oxidative inflammation and stress.

Sorghum can be used in multiple ways: cooking porridge, ground into flour for baking cakes and bread, and added to stews and soups. 

Okra

Okra is grown in tropical, subtropical and warm-temperature climates in Africa, Southeast Asia, and the Mediterranean. Its fruit is a long, edible pod with seeds and can be served in multiple ways, including pickled, as a side dish or snack. 

Its nutritional benefits include dietary fibre, minerals, vitamins, magnesium, potassium, folate, and antioxidants such as polyphenols and flavonoids. It helps in lowering cholesterol, promotes digestive health and regulates blood sugar levels.

Plantains

Plantains are among the African superfoods list. It belongs to the banana family, but has larger, thicker skins, and is cooked before eating. Plantains can be boiled, grilled, baked, and fried. Plantains are a major part of West African cuisine and are included in dishes such as kelewele and dodo.

They are a good source of carbohydrates, potassium, dietary fibre, and vitamins A and C. These assist in lowering blood pressure, improving digestive function, and are a continual source of energy. 

Some of their health benefits include boosting digestive function, regulating blood pressure, and providing a good source of energy.

Boost Your Diet with Africa’s Superfoods

This African superfoods list offers plenty of versatile dishes that can be used as a main dish or an accompaniment during breakfast, lunch, dinner and snack. They are healthy options that offer immense benefits to your health, from boosting the immune system and digestive function to lowering blood pressure. Which of the above African superfoods do you eat?

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