Africa is home to a diverse range of fruits, many of which boast unique nutritional profiles and health benefits. Among these, the safou fruit, mangosteen, and African star apple stand out for their vibrant colors, distinctive flavors, and potential health-promoting properties. This article explores the characteristics, benefits, and uses of these lesser-known fruits, shedding light on their significance as both a food source and a potential contributor to health and well-being.
Safou Fruit: The African Butterfruit
Safou fruits, botanically classified as Dacryodes edulis, are rare, nutritionally dense fruits that grow on large evergreen trees and are members of the Burseraceae family. Native to tropical, humid regions of central and western Africa, Safou fruits have been cultivated and protected in villages, home gardens, and fields for thousands of years. The fruit is held in such high regard that even when clearing forests for farmland, the Safou fruit tree will not be harmed or cut down. Also known as Butterfruit, African Pear, Atanga, and Bush Butterfruit, Safou fruits are found in local African markets and are sold along roadsides as a midday snack. There are two varieties of Safou fruits, and both types carry a wide degree of generic variation, causing the fruits to be generally labeled under the name Safou.
Appearance and Flavor
Safou fruit widely varies in size and appearance due to genetic variation and individual growing conditions. The fruit is generally oblong, oval, to conical in shape, averaging 4 to 15 centimeters in length and 3 to 6 centimeters in diameter, and is often found covered in scars and markings. The thin skin is shiny with a waxy coating and ripens from shades of pink or white to shades of violet, dark blue, to blue-black when mature. Each fruit may also bear multiple colors at one time giving the skin a variegated appearance. Underneath the skin, the smooth flesh also varies in hues of green, pale yellow, pink, to cream-colored, encasing a central seed that is light brown, oblong, dense, and firm. Safou fruit has a slippery consistency with a sour, mildly acidic, and tangy flavor when consumed fresh. The fruit also bears an aromatic fragrance similar to the scent of turpentine or citrus.
Nutritional Value
Safou fruit is an excellent source of vitamins A and C and contains magnesium, potassium, and calcium. African pear contains a high protein content that is not common in most fruits. The seeds of the fruit are particularly high in flavonoids and alkaloids - two important phytochemicals that can be useful in treating bacterial and fungal infections when extracted. The African pear contains about 1.5% of essential oils whose main constituents are α-pinene, α-terpineol, myrcene, and germacrene-D. Vitamin B5 is an essential nutrient found in Africa pears and this nutrients house to synthesize carbohydrate, fats and protein. The fruits is rich in oil and this oil contain several nutrients which helps to treat skin diseases such as ringworm, Craw Craw etc. African pear is packed with important nutrients such as vitamins, antioxidants and minerals which are beneficial to the health.
Culinary Uses
Safou fruits are best suited for both raw and cooked applications such as boiling or roasting. Typically served as a snack in between meals or mixed with other starchy ingredients for a main dish, Safou fruits have a pulp that is best consumed after heating. When fresh, the fruit is often set in a sealed container and placed in the sun to briefly warm before eating. While eating the fruit fresh can sometimes be an acquired taste, Safou fruit is more commonly consumed lightly boiled in saltwater. Once cooked, the flesh becomes soft and tender, the seed can be removed, and the fruit can be stuffed with cooked meats, spices, and vegetables. In Nigeria, the fruits are sold through street vendors boiled or roasted over charcoals, and the smooth pulp is often served with corn for added flavor. Boiled Safou fruits are also served with maize, plantains, or cassava in African home cooking to create a filling main dish. In addition to boiling, Safou fruits can be roasted with herbs and vegetables, or they can be cooked and pureed into a dip and served with crisps and chips. Safou fruits pair well with tomatoes, onions, garlic, ginger, parsley, rosemary, sausage, butternut squash, and sweet potatoes. The best way to have ube is to have it char-grilled or roasted, just like they do on the road side. At home you can get the same flavours by dry pan roasting just like in this video. Exercise a little patience to get perfect results. Sprinkle a little salt and enjoy. You can salt it, roast it or boil it and enjoy it with roasted corn.
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Economic and Nutritional Significance
Researchers are looking to Safou fruit as a crop that can be utilized as a source of income for rural villages and as a sustainable food source to help solve the hunger crisis in Africa. In Nigeria, Safou fruit is historically one of the primary consumable food items that villages survive on during the “hungry season,” which is the time in between harvests and plantings. Providing an essential source of nutrients, Safou fruit can be consumed fresh, in cooked applications, or it can be pressed into healthy cooking oils that can be exported for sale to neighboring countries.
Availability
Safou fruits are native to humid, tropical forests in central and western Africa and have been cultivated by villages since ancient times. The fruits have primarily remained localized to Africa due to the lack of export infrastructure and are not commercially grown on a wide scale. Some growers are exporting Safou fruits to Europe for sale in specialty markets and can be found in countries such as the United Kingdom, Belgium, Switzerland, and France.
Mangosteen: The Purple Queen
Mangosteen (Garcinia mangostana) is a tropical fruit with a slightly sweet and sour flavor. It’s originally from Southeast Asia but can be found in various tropical regions around the world. The fruit is sometimes referred to as purple mangosteen because of the deep purple color its rind develops when ripe. In contrast, the juicy inner flesh is bright white.
Nutritional Profile
Mangosteen is relatively low in calories yet provides many essential nutrients (1). A 1-cup (196-gram) serving of canned, drained mangosteen packed in syrup offers (1):
- Calories: 143
- Carbs: 35 grams
- Fiber: 3.5 grams
- Fat: 1 gram
- Protein: 1 gram
- Vitamin C: 6% of the daily value (DV)
- Vitamin B9 (folate): 15% of the DV
- Vitamin B1 (thiamine): 9% of the DV
- Vitamin B2 (riboflavin): 8% of the DV
- Manganese: 9% of the DV
- Copper: 15% of the DV
- Magnesium: 6% of the DV
The vitamins and minerals in mangosteen are important for maintaining many bodily functions, including DNA production, muscle contraction, wound healing, immunity, and nerve signaling (2, 3, 4, 5). Moreover, a single cup (196 grams) of this fruit provides almost 12.5% of the DV for fiber - a nutrient often lacking in people’s diets (6).
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Health Benefits
Mangosteen is revered for its many potential health benefits - most of which are related to its nutritional profile and unique antioxidant content.
- Rich in Powerful Antioxidants: Perhaps one of mangosteen’s most significant attributes is its unique antioxidant profile. Antioxidants are compounds that can neutralize the damaging effects of potentially harmful molecules called free radicals, which are linked to various chronic diseases (7). Mangosteen contains several nutrients with antioxidant capacity, such as vitamin C and manganese. Plus, it provides xanthones - a unique type of plant compound known to have strong antioxidant properties (8, 9). Several studies have shown that the antioxidant activity of xanthones may promote anti-inflammatory, anticancer, anti-aging and antidiabetic effects (10).
- Anti-Inflammatory Properties: Test-tube and animal studies suggest that xanthones have an anti-inflammatory effect and may reduce your risk of inflammatory diseases, such as cancer, heart disease, and diabetes (10). Mangosteen is also rich in fiber, which offers various benefits. For instance, some animal research indicates that a higher-fiber diet may help reduce your body’s inflammatory response (11).
- May Have Anticancer Effects: Population studies show that diets rich in vegetables and fruits like mangosteen are associated with reduced incidences of cancer (12). Specific plant compounds in mangosteen - including xanthones - have antioxidant and anti-inflammatory effects, which may help fight the development and spread of cancerous cells (10, 12).
- May Promote Weight Loss: One study found that mice on a high-fat diet who received supplemental doses of mangosteen gained significantly less weight than mice in the control group (13). Similarly, in a small, 8-week study, people who supplemented their diets with 3, 6 or 9 ounces (90, 180, or 270 ml) of mangosteen juice twice daily tended to have a lower body mass index (BMI) than the control group (14).
- Supports Blood Sugar Control: Both test-tube and animal studies show that xanthone compounds in mangosteen may help you maintain healthy blood sugar levels (16). A recent 26-week study in women with obesity found that those receiving 400 mg of supplemental mangosteen extract daily had significant reductions in insulin resistance - a risk factor for diabetes - compared to the control group (17).
- Promotes a Healthy Immune System: Fiber and vitamin C - both of which can be found in mangosteen - are important for a healthy immune system (1). Fiber supports your healthy gut bacteria - an essential component of immunity. On the other hand, vitamin C is needed for the function of various immune cells and has antioxidant properties (18, 19).
- Helps Maintain Healthy Skin: One study in mice treated with supplemental mangosteen extract observed a protective effect against ultraviolet-B (UVB) radiation in the skin (23). What’s more, a small, 3-month human study found that people treated with 100 mg of mangosteen extract daily experienced significantly more elasticity in their skin and less accumulation of a particular compound known to contribute to skin aging (24).
- Other Potential Health Benefits: Mangosteen may also have a positive impact on your heart, brain, and digestive system:
- Heart health: Animal studies show that mangosteen extract effectively reduced heart disease risk factors like LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol (25, 26, 27).
- Brain health: Studies indicate that mangosteen extract may help prevent mental decline, decrease brain inflammation, and improve symptoms of depression in mice, though human studies in this area are lacking (28, 29).
- Digestive health: Mangosteen is packed with fiber. Just 1 cup (196 grams) provides about 14% of the RDI. Fiber is essential for digestive health, and high-fiber diets help promote bowel regularity (1, 6).
How to Eat Mangosteen
Mangosteen is easy to prepare and eat - though it may be difficult to find depending on where you live. The fruit’s season is relatively short, which often limits its availability. Your best bet is to look for it at specialty Asian markets, but be aware that fresh mangosteen can be quite expensive. Frozen or canned forms may be cheaper and easier to find - but be mindful that canned versions often contain added sugar. The fruit can also be found in juice form or as a powdered supplement. If you happen to score a fresh supply, choose fruits with a smooth, dark purple outer rind. The rind is inedible but can be easily removed with a serrated knife. The inner flesh is white and very juicy when ripe. This part of the fruit can be eaten raw or added to smoothies or tropical fruit salads for a delicious boost of flavor.
Safety Considerations
Very few adverse health effects have been reported from consuming mangosteen in its whole form, and it’s likely safe for most people. However, more concentrated forms - like supplements, juices, or powders - are not 100% risk-free. Early research suggests that xanthones found in herbal supplements may slow the process of blood clotting (32). Because mangosteen is a rich source of xanthones, it may be a good idea to avoid concentrated sources of it if you have a blood clotting condition or are taking blood‒thinning medications. Research to determine whether mangosteen supplements are safe for pregnant or breastfeeding women is currently insufficient, so it’s probably best to avoid it during these life stages. Always consult your doctor or other qualified health professional before making significant changes to your diet or taking a new nutritional supplement.
Mangosteen Rind and Metabolic Syndrome
The pulp of the purple mangosteen, Garcinia mangostana, is a popular tropical fruit but the rind containing xanthones such as α-mangostin together with procyanidins and anthocyanidins is usually discarded as waste. However, this rind has been used in South-East Asia for diarrhoea, dysentery, skin infections and wounds. As xanthones have reported anti-inflammatory and antioxidant responses, one study determined the bioactive compounds and evaluated the effects of G. mangostana rind on physiological, metabolic, liver and cardiovascular parameters in rats with diet-induced metabolic syndrome. Rats fed a diet with increased simple sugars and saturated fats developed obesity, hypertension, increased left ventricular stiffness, dyslipidaemia and fatty liver. Administration of G. mangostana rind as 5% of the food to rats with diet-induced metabolic syndrome gave a dose of 168 mg/kg/day α-mangostin, 355 mg/kg/day procyanidins, 3.9 mg/kg/day anthocyanins and 11.8 mg/kg/day hydroxycitric acid for 8 weeks which reduced body weight and attenuated physiological and metabolic changes in rats including decreased abdominal fat deposition, decreased abdominal circumference and whole-body fat mass, improved liver structure and function and improved cardiovascular parameters such as systolic blood pressure, left ventricular stiffness and endothelial function. These responses were associated with decreased infiltration of inflammatory cells, decreased deposition of collagen in both heart and liver and decreased mean adipocyte size in retroperitoneal adipose tissues. The study concluded that, in rats with diet-induced metabolic syndrome, chronic intake of G. mangostana rind will improve the chronic physiological, metabolic, liver and cardiovascular changes associated with diet-induced metabolic syndrome in rats.
African Star Apple: A Sweet and Sour Delight
The African star apple is a native fruit that grows in tropical countries of Africa like Nigeria and Uganda. It contains many nutrients that are beneficial for your health. Its scientific name is Chrysophyllum albidum, and it belongs to the Sapotaceae family. The African star apple trees bear ripe, yellow fruits from December to March. In Nigeria, the African star apple is known as Agbalumo in the southwest and Udara in the southeast.
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Flavor and Uses
African star apple fruits are sweet and sour. They can be eaten fresh or stewed. They have a pink-colored pulp that is used to make juice, jams, syrup, marmalade, and soft drinks. The oil from African star apple seeds is used for medicinal purposes, as it is rich in nutrients and natural antioxidants.
Nutritional Composition
African star apples are rich in water, antioxidants, vitamins, minerals, and dietary fiber. 100 grams of fresh African star apple pulp contains:
- About 4 grams of protein
- About 5.5 grams of fat
- About 4.5 grams of fiber
- About 9 grams of carbohydrates
- About 120 calories
- About 700 milligrams of potassium
- About 400 milligrams of calcium
- About 215 milligrams of phosphorus
- About 8 milligrams of zinc
- About 93 milligrams of vitamin C
- About 340 micrograms of beta-carotene, which forms vitamin A
- About 2.5 milligrams of iron
Apart from this, African star apples contain vitamins B1, B2, B3, B6, and E and antioxidants like flavonoids.
Medicinal Properties and Health Benefits
In Nigeria, African star apples are often used as a home remedy and herbal treatment. They are used in medicine because of their beneficial properties:
- Antioxidant properties: Antioxidants help detoxify your body. They hunt for toxic molecules called free radicals, which can cause oxidative damage to your cells. African star apples contain antioxidants that get rid of free radicals and protect your organs from damage.
- Anti-inflammatory properties: African star apple fruits are abundant in anti-inflammatory substances like alkaloids, flavonoids, and phenols. These reduce inflammation in your body and prevent long-term health conditions such as diabetes, cancer, and heart problems.
- Antimicrobial properties: Lab studies have shown that extracts from African star apple seeds have antibacterial and antifungal properties. However, more studies are required to determine dosage and effect on humans.
Furthermore, the African star apple:
- Improves heart health: African star apples are a rich source of natural antioxidants such as flavonoids and vitamin E, C, and A. They prevent oxidative damage of cells and promote heart health. Studies have also shown that the African star apple contains glycosides. They are antioxidants that help fight heart disease. The fruit also contains low levels of sodium and high levels of potassium, which makes it a healthy snack for people with high blood pressure. It also has anti-inflammatory properties that can help prevent heart disease and stroke.
- Helps manage and control diabetes: Evidence suggests that African star apple pulp can lower blood sugar levels and act as an effective dietary supplement to manage diabetes. The fruit contains high amounts of fiber, which lowers blood sugar. It also contains natural antioxidants that fight oxidative damage and prevent diabetes. African star apple also lowers the levels of enzymes such as alpha-amylase and alpha-glucosidase, which break down carbohydrates and increase blood sugar levels. This suggests that the fruit can be consumed to help manage diabetes.
- Prevents cancer: A high-fiber and antioxidant-rich diet can prevent different types of cancer, such as colorectal cancer. Research shows that African star apples may play an important role in preventing the growth of cancerous cells. African star apples are rich in pectin, a type of fiber, and antioxidants such as beta-carotene and vitamin E. It also has anti-inflammatory properties, which can help prevent cancer growth.
- Lowers bad cholesterol levels: High levels of bad cholesterol can increase your risk of developing blockage in your arteries. This can lead to heart problems and stroke. Chrysophyllum albidum or African star apple fruits contain compounds called saponins. They bind to bad cholesterol and prevent it from entering your bloodstream. African star apples also have high levels of pectin or fiber, which improves good cholesterol levels. Research also shows that vitamin C in food can increase the levels of good cholesterol. Snacking on African star apples can increase your vitamin C levels and, in turn, improve cholesterol levels.
- Helps cure and prevent diarrhea: Traditionally, African star apples are used to prevent diarrhea. They have high pectin and fiber content. Eating African star apples can treat diarrhea and improve your bowel movements.
- May improve memory and brain function: A recent animal study showed that African star apples improved memory and brain function in mice. Substances known as lipopolysaccharides can affect memory and cognition by increasing oxidative damage, inflammatory molecules, and chemical activity in the brain. When mice were given a diet of Chrysophyllum albidum fruits, though, their memory and cognition improved. The antioxidant and anti-inflammatory properties of these fruits likely reverse the damage caused by lipopolysaccharides and restored brain function.
- Prevents obesity and aids in weight loss: Doctors recommend high-fiber diets to prevent obesity and aid in weight loss. Fiber makes you stay full for longer and reduces your appetite, thus helping you lose weight. African star apples have low calories and high fiber content. They can help you control your weight and prevent obesity.
- Other health benefits: Chrysophyllum albidum is a great source of micronutrients and minerals like calcium, phosphorus, and potassium. Your body uses these minerals to maintain electrolyte balance, transmit brain signals, and build strong bones and teeth. Zinc present in African star apples promotes the growth and maintenance of your body’s cells. The fruit also provides copper and manganese, which help activate proteins and enzymes in your body.
Consumption and Precautions
African star apple fruits are a great source of essential nutrients and have many health benefits. They can be eaten as a healthy snack, or you can use them to add a sweet and sour flavor to your drinks and desserts. It‘s best to eat African star apple fruits in moderation. A recent animal study showed that African star apples can cause fertility problems in male mice.
Jamun Fruit: The Black Plum
Jamun fruit, also known as black plum, java plum, or Syzygium cumini, is a tropical fruit native to India and Southeast Asia. With its deep purple skin, sweet-tart flavor, and powerful nutritional profile, jamun has long been used in traditional Ayurvedic and Unani medicine.
Health Benefits
- Jamun is best known for its anti-diabetic properties. The fruit, seeds, and even leaves contain compounds like jamboline and ellagic acid, which help reduce the rate at which sugar is released into the bloodstream.
- The deep purple pigment of jamun is due to anthocyanins, powerful antioxidants that protect the body from oxidative stress.
- Jamun has natural astringent and cooling properties that help improve digestion, reduce acidity, and relieve bloating.
- Thanks to its antibacterial and detoxifying effects, jamun can help reduce acne, balance oil production, and brighten the skin.
- Low in calories and rich in fiber, jamun is a great snack for those looking to manage weight.
- Jamun leaves and bark have been traditionally used as natural mouth fresheners and gum tonics.
- The potassium and polyphenols in jamun help regulate blood pressure, improve blood circulation, and support heart health.
- Jamun supports liver function and enhances the body’s natural detox pathways.
- With natural antibacterial and antifungal properties, jamun helps ward off infections, particularly in the urinary and digestive tracts.
From balancing blood sugar to glowing skin, jamun is a rare fusion of medicinal power and delicious flavor.