By: Sandra Okpara, B.Tech. (Biological Science), DLHA Volunteer and Freelance Health Writer.
A sampling of healthy African foods for people with autoimmune disorders. Click on image to enlarge.
People with misdirected defense (also known as autoimmunity) face challenges where their body accidentally attacks its healthy cells. The exact cause for this misdirected defense is unknown but there are risk factors that may increase the chances of developing autoimmunity.
Some of these factors include:
This article aims to highlight some African foods that have been shown through limited evidence to help in managing autoimmune disorders by reducing inflammation, boosting the immune system, and improving overall health.
African foods offer a large source of nutrients with medicinal properties. Eating these foods will help manage and reduce the risk of complications from autoimmune disorders. Foods like Spinach (waterleaf), Ugu, plantain, okra, and other African superfoods are especially beneficial for people with weak defenses. [1]
Ginger is a popular spice with significant anti-inflammatory and antioxidant effects. It has been used in African traditional medicine for its ability to treat various ailments. Ginger contains bioactive compounds like gingerol, which possess powerful anti-inflammatory and antioxidant properties. These compounds help combat oxidative stress, commonly seen in individuals with misdirected immune defenses. [2]
Research indicates that ginger can significantly lower inflammation markers in the body, making it beneficial for reducing symptoms associated with chronic illnesses.
Ginger enhances immune response by increasing the production of T-cells. These are spongy cells inside your bone marrow). They are essential for fighting infections.
Regular consumption of ginger can improve digestion, reduce nausea, and alleviate pain, contributing to overall well-being.
Ugu, or fluted pumpkin leaves, is a popular leafy green in African cuisine, particularly in Nigeria. It is packed with nutrients and has been used in traditional medicine for its health benefits. Ugu is rich in vitamins A, C, and E and minerals like iron and potassium. These nutrients are essential for maintaining a healthy immune system. [3]
Leafy greens like Ugu contain compounds that help reduce chronic inflammation associated with an overactive immune defense.
Ugu (pumpkin leaf) is rich in vitamins and minerals that support immune function and overall health.
Ugu is rich in calcium, iron, and potassium and these minerals help in blood production, support eye health, help digestion, and contribute to overall health improvement. [4]
Plantain is a starchy fruit that is commonly used in African cuisine. It is an excellent source of vitamins, rich in vitamins A, C, and B6, potassium, iron, and fiber.
Plantains may help reduce inflammation and support overall health because it is rich in potassium, a mineral that helps maintain nerve and muscle function, and reduce stress, all of which contribute to reducing inflammation.
By reducing inflammation, plantain supports immune function and overall well-being.
Plantains help in digestion, regulate sugar levels, and provide sustained energy.
Moringa, often called the "miracle tree," is packed with nutrients and has been used in African traditional medicine for its numerous health benefits. Moringa leaves are rich in vitamins, minerals, and antioxidants, making them a superfood. [5]
The anti-inflammatory compounds in moringa help reduce chronic inflammation associated with autoimmune diseases.
Moringa strengthens the immune system by providing essential nutrients that support immune function.
Moringa improves energy levels, supports brain health, and helps regulate blood sugar levels, contributing to overall health improvement. [5]
Incorporating these anti-inflammatory foods into your diet is easy with the right recipes and preparation tips. Here are some ideas to get you started.
1. Peel and slice the ginger root.
2. Boil the water and add ginger slices.
3. Simmer for 10-15 minutes.
4. Strain and add honey if desired.
1. Heat the palm oil in a pot and sauté the onions.
2. Add the crayfish and fish or meat, if using.
3. Add the Ugu leaves and simmer for 5-10 minutes.
4. Season with salt and pepper to taste.
1. Peel and slice the plantains.
2. Boil plantains and salt for 7mins
3. Add Palm oil and leave to boil for 3mins
4. Add onions, pepper curry and thyme
5. Leave to simmer for a bit and then add your fresh basil leaves.
1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Serve immediately.
Adding these anti-inflammatory African foods like ginger, and leafy greens like Ugu, plantain, and moringa into your diet can significantly help in managing weak defenses. These foods not only help reduce inflammation but also boost the immune system and improve overall health. By embracing the nutritional benefits of traditional African remedies, individuals with weakened immune systems can enhance their quality of life and support their body's natural defenses.
By following the recipes and preparation tips provided, you can easily include these powerful foods in your daily meals. Remember, a balanced diet rich in anti-inflammatory foods is a crucial component in managing weak defenses and maintaining optimal health.
In addition to the medication plans that your healthcare provider recommends for your misdirected defense condition, you can manage it with the right diet and lifestyle. Adding healthy foods like ginger and spinach to your daily meals will boost your health and help with fighting back the body’s overactive response.
1. Isibor P, Akinduti P, Aworunse O, et al. Significance of African Diets in Biotherapeutic Modulation of the Gut Microbiome. Bioinformatics and Biology Insights. 2021;15:11779322211012697. doi: 10.1177/11779322211012697. Available from here.
2. Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013 Apr;4(Suppl 1):S36-42. Available from here.
3. Barakat LA, Mahmoud RH. The antiatherogenic, renal protective and immunomodulatory effects of purslane, pumpkin and flax seeds on hypercholesterolemic rats. N Am J Med Sci. 2011 Sep;3(9):411-7. doi: 10.4297/najms.2011.3351. Available from here. (PDF)..
4. Fai, FY, Danbature WL, Auwal Y, Usman YM. Proximate and some mineral analysis of pumpkin (Cucurbita maxima) leaf. J. Phy. Sci. Environ. Safety. 2013; 3. 9 -16. Available from here. (PDF)..
5. Xiao X, Wang J, Meng C, Liang W, Wang T, Zhou B, Wang Y, Luo X, Gao L, Zhang L. Moringa oleifera Lam and its Therapeutic Effects in Immune Disorders. Front Pharmacol. 2020 Dec 17;11:566783. doi: 10.3389/fphar.2020.566783. Available from here.
Related:
African foods that are rich in vitamins
How to maintain a healthy diet and nutrition
Published: August 16, 2024
© 2024. Datelinehealth Africa Inc. All rights reserved.
Permission is given to copy, use and share content for non-commercial purposes without alteration or modification and subject to source attribution.
DATELINEHEALTH AFRICA INC., is a digital publisher for informational and educational purposes and does not offer personal medical care and advice. If you have a medical problem needing routine or emergency attention, call your doctor or local emergency services immediately, or visit the nearest emergency room or the nearest hospital. You should consult your professional healthcare provider before starting any nutrition, diet, exercise, fitness, medical or wellness program mentioned or referenced in the DatelinehealthAfrica website. Click here for more disclaimer notice.
