ZIMBABWE is blessed with diverse natural and nutritious foods.
From grains to vegetables and fruits, the natural foods are not only wholesome but also form a crucial part of healthy living. Some of the top local natural and healthy foods include:
Millet
Millet, a traditional grain also known as rapoko, is drought-resistant and has numerous nutritional benefits. For one, it is gluten-free.
This makes it an excellent choice for those with gluten sensitivities or celiac disease. It is rich in B vitamins, iron, magnesium and phosphorus, which are vital for energy production, muscle function and bone health. Millet also has a low glycemic index, which helps in managing blood sugar levels, making it suitable for people with diabetes. Additionally, it is high in dietary fibre, promoting digestive health and aiding in weight management.
Nyimo
Nyimo, also known as bambara nuts, are legumes indigenous to Zimbabwe and other African countries. They are incredibly nutritious, offering a high protein content, making them an excellent meat substitute for vegetarians. Bambara nuts are also packed with fibre, which promotes digestive health.
They contain essential amino acids, vitamins and minerals such as calcium, iron and potassium, which are crucial in maintaining bone health and proper muscle function and preventing anaemia.
Manhanga (pumpkins)
Manhanga are a versatile and nutritious food. They are rich in vitamins A and C, which are vital for eye health and immune function. Pumpkins also contain antioxidants, which help combat free radicals in the body, reducing the risk of chronic diseases. The seeds, often roasted and consumed as a snack, are a good source of healthy fats, protein and magnesium.
This makes pumpkins a comprehensive food, providing numerous health benefits from both the flesh and the seeds.
Muboora (pumpkin leaves)
Leaves of the pumpkin plant are a traditional vegetable. They are an excellent source of vitamins A, C and K, all of which are important in maintaining good vision, a strong immune system and proper blood clotting.
Muboora also contains calcium and iron, essential for bone health and preventing anaemia. Moreover, the high fibre content aids in digestion and helps regulate blood sugar levels, making it an ideal food for those managing diabetes.
Mutakura (boiled mixture of grains and legumes)
Mutakura is a traditional dish, which you can come up with by simply boiling a mixture of grains and legumes, such as maize, groundnuts and cowpeas.
This dish is highly nutritious, offering a balance of carbohydrates, proteins and fats. Mutakura is also rich in dietary fibre, which aids in digestion and promotes a feeling of fullness, helping in weight management.
Additionally, the various components of mutakura are packed with vitamins and minerals, contributing to overall health.
Mbambaira (sweet potatoes)
Sweet potatoes are a popular and healthy food.
They are a rich source of complex carbohydrates, which provide long-lasting energy. Sweet potatoes are also high in dietary fibre, aiding in digestion and promoting a healthy gut.
They are packed with beta-carotene, which the body converts to Vitamin A, essential for good vision and immune function.
Moreover, sweet potatoes contain significant amounts of Vitamin C, manganese and potassium, which help in collagen production, antioxidant defence and maintaining proper blood pressure levels.
Mhunga (sorghum)
Sorghum is another local ancient grain that is a staple. It is used to make sadza, as is the case with maize. Sorghum is packed with nutrients, including B vitamins, iron, phosphorus and potassium.
It is also packed with antioxidants, which protect the body from oxidative stress and reduce the risk of chronic diseases.
Sorghum is gluten-free and has a low glycemic index, making it suitable for those with gluten intolerance and diabetes. Its high fibre content aids digestion and helps maintain a healthy weight.
Mopane worms (madora)
Mopane worms, although not a plant-based food, are a traditional and highly nutritious food source. These edible caterpillars are harvested from mopane trees and are an excellent source of protein. They contain essential amino acids necessary for muscle repair and growth.
Mopane worms are also rich in healthy fats, providing a good energy source. They contain high levels of iron, which is crucial in preventing anaemia; and significant amounts of calcium and zinc, important for bone health and immune function. Mopane worms offer a sustainable and nutrient-dense alternative to conventional meat sources.
These foods, and several others, not only offer a range of essential nutrients but also promote sustainability and environmental stewardship.
