Healthy Fruits in Africa
Eating more Healthy Fruits in Africa is an excellent way to improve overall health and reduce the risk of disease. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-antioxidants including flavonoids.
Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation and diabetes. Citrus fruits and berries may be especially powerful for preventing disease.
In this article; Healthy Fruits in Africa, we look at the nutrition and the many varied health benefits of these and other fruits you can find in the supermarket.
1. Lemon :
Lemons contain vitamin C and other antioxidants that benefit health. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.
Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.
Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.
Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:
- vitamin C
- folic acid
- potassium
- pectin
. Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A. The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg):
- 11 calories
- 3.31 g carbohydrate
- 49 mg potassium
- 18.6 mg vitamin C
- 3 mg calcium
- 0.1 g of fiber
How to eat lemons
Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish.
GLB Healthy Tips: Try adding lemon juice and even clean and washed to boiling water with a teaspoon of honey to help soothe a sore throat . It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.
Read more about the benefits of lemon
2. Strawberries
Strawberries are a juicy, red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.
Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.
Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.
A serving of 3 large strawberries provides the following nutrients:
- 17 calories
- 4.15 g carbohydrate
- 1.1 g of fiber
- 9 mg of calcium
- 7 mg of magnesium
- 83 mg of potassium
- 31.8 mg of vitamin C
Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.
How to eat strawberries
Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.
Read more about the benefits of strawberries
3. Healthy Fruits in Africa ; Oranges
Oranges are a sweet, round citrus fruit packed with vitamins and minerals.
Oranges are among the richest sources of vitamin C, with one medium fruit providing 117 percent of a person’s daily value of vitamin C.
A 141 g orange also contains the following nutrients:
- 65 calories
- 16.27 g carbohydrate
- 3.4 g of fiber
- 61 mg of calcium
- 14 mg of magnesium
- 238 mg of potassium
- 63.5 mg of vitamin C
Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.
The human body cannot make vitamin C itself, so people need to get this vitamin from their diet.Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
Oranges also provide the following healthful vitamins:
- vitamin A, a compound that is important for healthy skin and eyesight
- B-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.
Read more about the benefits of oranges
How to eat oranges
People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.
People can also grate orange peel into a salad, yogurt, or as a cereal topping to add extra flavor.
Read more about the benefits of lemon
4. Limes
Limes are a sour citrus fruit that provide a range of health benefits.
Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, antibacterial, and antioxidant properties.
The juice of one lime provides the following nutrients:
- 11 calories
- 3.7 g carbohydrate
- 6 g calcium
- 4 mg magnesium
- 51 mg potassium
- 13.2 mg vitamin C
Read more about the benefits of oranges
How to eat limes
Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.
5. Grapefruit
Grapefruits contain flavonoids, which can help protect against some cancers, inflammation, and obesity.
Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.
Half a grapefruit contains the following nutrients:
- 52 calories
- 13.11 g carbohydrate
- 2.0 g fiber
- 27 g calcium
- 11 g magnesium
- 166 g potassium
- 38.4 g vitamin C
The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.
A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones.
Some research from this review suggests that grapefruit furanocoumarins may have anti-cancer properties, which may be especially effective against breast cancer, skin cancer and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties.
People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications.
Read more about grapefruit benefits.
How to eat grapefruit
Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket
18 Best Healthy fruits in Africa(Cameroon)
6. Blackberries
Like other berries, blackberries contain health-boosting anthocyanins.
Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.
Half a cup of blackberries contains the following nutrients:
- 31 calories
- 6.92 g carbohydrate
- 3.8 g fiber
- 21 mg calcium
- 14 mg magnesium
- 117 mg potassium
- 15.1 mg vitamin C
Read more about blackberries here.
How to eat blackberries
People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.
7. Apples
Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.
Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.
One medium apple contains the following nutrients:
- 95 calories
- 25.13 g of carbohydrate
- 4.4 g of fiber
- 195 mg of potassium
- 11 mg calcium
- 8.4 mg vitamin C
Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.
Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties.
One study found that people who ate whole apples were 30 percent less likely to be obese than those who did not. This can lower the risk for diabetes and heart disease.
How to eat apples
Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking.
8. Healthy Fruits in Africa ;Pineapple
Pineapple is an exotic fruit that may help reduce inflammation and promote healthy tissue growth.
Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.
The National Center for Complementary and Integrative Health state that bromelain can help with reducing nasal inflammation or sinusitis. However, scientists need to carry out more research into its benefits for osteoarthritis and its anticancer potential.
Pineapples contain manganese, which the body uses to build bone and tissue. A medium slice of pineapple also contains the following nutrients:
- 42 calories
- 11.02 g carbohydrate
- 1.2 g fiber
- 92 mg potassium
- 40.2 mg vitamin C
- 11 mg calcium
How to eat pineapple
People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make a tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies.
9. Bananas
Share on PinterestBananas are rich in potassium, which helps the body control heart rate and blood pressure.
Bananas are well known for their high potassium content. A medium banana contains 422 mg of the adequate adult intake of 4,500 mg of potassium. Potassium helps the body control heart rate and blood pressure. Bananas are also a good source of energy, with one banana contains 105 calories and 26.95 g of carbohydrate.
The 3.1 g of fiber in a regular banana can also help with regular bowel movements and stomach issues, such as ulcers and colitis.
A medium banana also contains the following nutrients:
- 1.29 g protein
- 6 mg calcium
- 32 mg magnesium
- 10.3 mg vitamin C
How to eat bananas
A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.
10. Avocado
Many people refer to avocados as a superfood because of their healthful qualities.
Avocados are rich in oleic acid, a monounsaturated fat that helps lower cholesterol levels. The American Heart Association says that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.
Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant that is important for healthy eyes and skin.
Half an avocado contains the following nutrients:
- 161 calories
- 2.01 g protein
- 8.57 g carbohydrate
- 6.7 g fiber
- 12 mg calcium
- 29 mg magnesium
- 487 mg potassium
- 10.1 mg vitamin C
Avocados also contain folate, vitamin A, and beta-carotene.
How to eat avocado
People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.
11.Watermelon
The origin of watermelons is Southern Africa, and it is a large fruit that grows in tropical and subtropical regions.
As you might guess from the name, watermelons are another fruit with a high water content; 91.5% to be exact.
The fruit can wildly vary in size, with some fruit being a few kilograms in weight, but others reaching gigantic proportions.
Apparently, the largest watermelon on record was from Tennessee and weighed in at 159kg (351 pounds).
Watermelons taste sweet and juicy, and provide the following nutrients per cup (154g) (60);
- Calories: 46.2 kcal
- Carbohydrate: 11.6 g
- Fiber: 0.6 g
- Sugar: 9.5 g
- Fat: 0.2 g
- Protein: 0.9 g
- Vitamin C: 21% RDA
- Vitamin A: 18% RDA
- Potassium: 5% RDA
- Magnesium: 4% RDA
- Vitamin B5: 3% RDA
12. Tomato
Tomatoes are a fruit that many people mistake for a vegetable.
Botanically, tomatoes are a fruit since they contain seeds and develop from the ovary of a flower.
Tomatoes also play a big culinary role in an extensive range of cuisines and dishes. For example, they’re in everything from Indian curries to Italian pizzas and Mexican salsa.
Tomatoes have a thin red skin and their flesh is acidic, slightly sweet, and juicy; in fact, tomatoes have a water content of 94.5%.
Like many types of fruit, they are a good source of polyphenols.
The main polyphenolic compound in tomatoes is lycopene, and various studies suggest it can help to fight inflammation .
Nutrient-wise, here is the profile of a medium-sized tomato ;
- Calories: 22.1 kcal
- Carbohydrate: 4.8 g
- Fiber: 1.5 g
- Sugar: 3.2 g
- Fat: 0.2 g
- Protein: 1.1 g
- Vitamin C: 26% RDA
- Vitamin A: 20% RDA
- Vitamin K: 12% RDA
- Potassium: 8% RDA
- Manganese: 7% RDA
See this complete guide to tomatoes for much further information.
13. Tangerine
While sharing a similar taste, tangerines are a smaller size than oranges, and they are less round (flatter) in shape.
However, they have a bigger taste – tangerines are sweeter and more flavorful than regular oranges.
The tangerine also has a softer skin which is easier to peel, and this makes them an easy snack for when you’re out of the house.
Tangerines are high in vitamin C and contain small amounts of most other micronutrients.
One medium-sized tangerine offers ;
- Calories: 46.6 kcal
- Carbohydrate: 11.7 g
- Fiber: 2.8 g
- Sugar: 21.8 g
- Fat: 0.3 g
- Protein: 0.7 g
- Vitamin C: 39% RDA
- Vitamin A: 12% RDA
- Potassium: 4% RDA
- Folate: 4% RDA
- Calcium: 3% RDA
18 Best Healthy fruits in Africa(Cameroon)
14. Starfruit
Starfruit is one of the most visually appealing fruits. When you slice the fruit, each slice looks like a bright yellow star.
It is a tropical fruit, and it has a sweet and tart taste.
The flesh is firm, and its color ranges from green to a deep, bright yellow when fully ripe.
Starfruit is more than 90% water by weight, making it one of the best fruits for hydration.
Although the fruit is healthy and contains a good nutrient profile, it can be dangerous to those with kidney problems. It should not be eaten by anyone with chronic kidney disease .
The overall nutritional profile of one starfruit is as follows ;
- Calories: 28.2 kcal
- Carbohydrate: 6.2 g
- Fiber: 2.5 g
- Sugar: 3.6 g
- Fat: 0.3 g
- Protein: 0.9 g
- Vitamin C: 52% RDA
- Copper: 6% RDA
- Vitamin B5: 4% RDA
- Folate: 3% RDA
- Potassium: 3% RDA
15.Papaya
Tropical fruit with an exotic name; the papaya.
Papayas originate in Central America and grow in most countries with a tropical climate.
Despite previously being thought of as “exotic” they are now easy to find in most countries due to the global fruit trade.
The fruit has a smooth outer skin and a soft, reddish-orange flesh inside.
Papayas also have a striking appearance and look like a cross between a giant pear and butternut squash. In terms of flavor, they are not dissimilar to mangoes but they are less sweet in nature.
Similar to most brightly colored fruits, they contain a wealth of polyphenols, and they provide the following nutrients per cup (140g);
- Calories: 54.6 kcal
- Carbohydrate: 13.7 g
- Fiber: 2.5 g
- Sugar: 8.3 g
- Fat: 0.2 g
- Protein: 0.9 g
- Vitamin C: 144% RDA
- Vitamin A: 31% RDA
- Folate: 13% RDA
- Potassium: 10% RDA
- Vitamin E: 5% RDA
16. Healthy Fruits in Africa Olives
Most people don’t realize that olives are actually a fruit.
This is likely because olives don’t have that typical sweet flavor most fruits do, and they instead offer a source of healthy fats.
Personally, olives are one of my favorite foods – there are so many varieties and they all taste a little different. Despite the belief that there are only “green” and “black” olives, there are literally thousands of olive species.
It’s a common belief that they originated in Italy millions of years ago, and since that time olives spread around the Mediterranean region. In current times, olives grow throughout the world.
People mainly use olives for culinary purposes, as a snack, or to make olive oil. Depending on the type of olive, they can taste anything from bitter and salty to slightly sweet.
Olives are one of the most polyphenol-rich foods, and they are widely known for their health benefits.
Per 100g, olives provide ;
- Calories: 81 kcal
- Carbohydrate: 5.6 g
- Fiber: 2.5 g
- Sugar: 0g
- Fat: 6.9 g
- Protein: 1.0 g
- Sodium: 37% RDA
- Iron: 18% RDA
- Copper: 11% RDA
- Vitamin E: 8% RDA
- Vitamin A: 7% RDA
17.Guava
Guava is a tropical fruit that grows in tropical and subtropical areas.
Guava has an interesting appearance and it has a lime-green skin with a pink fleshy center. Depending on the ripeness of the fruit, guavas may taste anything from slightly sour to sweet.
GLB tip: as guava ripens, its green skin will slowly turn to a light yellow color. If you want sweeter tasting guava, go for one which has tinges of yellow on its skin.
Nutritionally, guavas are an exceptional provider of vitamin C – just one small fruit supplies 209% of the RDA.
Per fruit, the full nutritional breakdown looks like this ;
- Calories: 37.4 kcal
- Carbohydrate: 7.9 g
- Fiber: 3.0 g
- Sugar: 4.9 g
- Fat: 0.5 g
- Protein: 1.4 g
- Vitamin C: 209% RDA
- Vitamin A: 7% RDA
- Folate: 7% RDA
- Potassium: 7% RDA
- Copper: 6% RDA
18.Mango
Sometimes referred to as the “king of fruits”, mangoes are a tropical fruit with extremely sweet and juicy flesh.
Mangoes contain a stone (making them a drupe) surrounded by sweet yellow flesh; this taste is slightly sweet, soft, and tangy.
Generally, people eat the fruit in its raw, whole state, but there are also many smoothie and dessert recipes.
The sweet taste makes sense when we consider that mangoes are one of the highest carbohydrate/sugar fruits.
Per cup (165g) serving, mangoes provide;
- Calories: 107 kcal
- Carbohydrate: 28.1 g
- Fiber: 3.0 g
- Sugar: 24.4 g
- Fat: 0.4 g
- Protein: 0.8 g
- Vitamin C: 76% RDA
- Vitamin A: 25% RDA
- Vitamin B6: 11% RDA
- Copper: 9% RDA
- Vitamin E: 9% RDA
19.Kiwi
Kiwifruit is a soft, green and juicy edible fruit.
It has the alternate name of ‘Chinese gooseberry’ and it is one of the most famous types of fruit in the world.
The fruit is relatively easy to grow and it’s easy to find in most developed countries.
Kiwifruit taste slightly sour, but mostly sweet, and their green flesh and black seeds are encased in an olive-colored furry skin.
Kiwis contain an impressive amount of vitamin C. Notably, one small fruit contains more than the daily RDA.
Here are the nutritional details for one small kiwi ;
- Calories: 46.4 kcal
- Carbohydrate: 11.1 g
- Fiber: 2.3 g
- Sugar: 6.8 g
- Fat: 0.4 g
- Protein: 0.9 g
- Vitamin C: 117% RDA
- Vitamin K: 38% RDA
- Potassium: 7% RDA
- Vitamin E: 6% RDA
- Copper: 4% RDA
Summary
Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet.
By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health.
It’s been established that fruit is good for you, but can “too much” be harmful? First of all, when eating whole fruit, it’s rather difficult to eat too much. This is because fruits are very high in water and fiber, which makes them incredibly filling — to the point where you will likely feel full after just one piece.
People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes. we would lo