African food

History of African cooking
Common indigenous African foods include grains, legumes, yams, sorghum, watermelon, pumpkin, okra, and leafy greens. Eggplant, cucumber, onion and garlic are believed to be African in origin, while only a small number of fruits are grown on the continent including wild lemons, oranges, dates and figs. For more information about the history of African cooking see: www.foxhome.com/soulfood/htmls/soulfood.html

See this site for African recipes

Healthy African food
Most of us are now aware that a fresh food diet, featuring five fruit and veg a day is better for us than a typical fast food diet. This is particularly true for those accustomed to eating an African diet, as a fast food diet has two and a half times the calories of a traditional African meal. For more information on fast food see this article from the BBC

Traditional African cooking features a wide range of ingredients from the African continent. This is a well-balanced diet, featuring grains, vegetables and low-fat protein sources. Popular African foods include:

Vegetables, pulses & cereals
Yams - Compared to the potato, yam releases its sugar much more slowly into the bloodstream. This means it is less likely to lead to surges of insulin.
Cassava – this dense carbohydrate is the staple food for over 300 million people in Africa.
Nuts – source of protein, fibre, fats, vitamin E, B1, niacin, B6, magnesium, folic acid and zinc.
Seeds – source of protein, fibre, fats, vitamin E, calcium and iron.
Okra – contains folic acid
Tomatoes – source of vitamin A, K, folic acid and vitamin C.
Apricots – source of vitamin A and niacin.
Peaches – source of vitamin A and niacin.
Mangoes – source of vitamin A, C and zinc.
Cereals (especially wholegrain) – source of vitamin E, B1, fibre, niacin, iron, magnesium and zinc.
Avocados – source of niacin and fat.
Groundnuts – protein source.
Black-eyed peas – protein source.
Cabbage - contains vitamin K, E, calcium, zinc and niacin.
Maize – contains vitamin B6.
Sweet potatoes - contain beta- & alpha-carotene
Egusi – contains protein and vitamin E.
Coconut – contains fats to help absorb vitamins A, D & E
Garlic - thought to have anti-cancer properties and boost immune system, may also reduce cholesterol and contains iodine.

Meat and fish
Meats such as chicken, pork and beef are a high quality source of protein, containing iron, zinc and B vitamins, fats.
Fish is a good source of protein and minerals such as iodine, essential for thyroid health. Oily fish like mackerel are a good source of vitamins A & D and Omega-3 fatty acids, which may reduce risk of heart attack. Oily fish may also improve your mood and protect against asthma and eating more fish could protect against stroke. Fish you eat with bones in, such as sardines, are a good calcium source.

Disclaimer
All content in the Healthy Ideas section is for general information only and is not intended to replace medical advice. Always consult your GP if you are concerned about your health. SPAN is not responsible or liable for any actions taken by a user of this site. SPAN is not liable for the contents of any external sites listed, nor does it endorse any advice, products or services mentioned on these sites.