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By: Victoria Iyeduala (Freelance Health and Wellness Writer and DLHA Volunteer)
With Editorial contribution by The DLHA Team
Africa has a large variety of foods which contributes to the versatility and abundance of its dishes. Even better, people in rural areas have easy access to fresh ingredients and food
We list and discuss below a sample of some African foods that are rich in vitamins and minerals.
Africa has many leafy greens rich in many nutrients, including vitamins K, C, E, A, and most B vitamins. They're used in soups, stews, salads and other delicacies. Some people also make them into herbal drinks. Examples are;
A collection of African vegetables that are rich in vitamins
Other vegetables, such as
Fruits have many nutrients, including a generous amount of vitamins C, A and B vitamins, except vitamin B12. Examples are;
Varieties of vitamin rich fruits found in Africa, including bananas, oranges, watermelon, mangoes, apples, etc.
Apart from making your meals smell and taste awesome, spices provide good amounts of Vitamins A, C, E and B vitamins except for B12. Examples are;
Varieties of vitamin rich spices found in Africa. These include alligator pepper, black pepper, ginger, thyme, cloves, cinnamon, etc.
This group of foods are good sources of B vitamins and vitamins E. Examples are;
A sampling of African nuts and seeds that are rich in vitamins
A good amount of B vitamins, vitamins E and K, is present in whole grains. Examples are;
Tubers are a good source of vitamins A, C and some B vitamins. Examples are;
Animal products are the only food sources of vitamin B12. They're also the main food sources of vitamin D apart from sunlight.
Other B vitamins and vitamin A are also present in generous amounts. Examples are;
Vitamin rich animal products found in Africa
You can consult a dietitian to help you plan a healthy diet suitable to your needs.
Your body needs vitamins to function properly. Regularly eating a well-balanced diet will give you the adequate amount of vitamins you need. Unless, for any reason, you can't access such a diet, are at risk of a deficiency or need extra amounts of vitamins, vitamin supplements are considered unnecessary.
Always read the information on the pack before buying or taking supplements. Also, you should seek a doctor's or dietitian's advice before adding supplements to your diet to ensure you do it right.
Published: December 22, 2022
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