Bone health is essential for overall wellbeing, particularly as we age. You may not realise it, but many traditional African diets are rich in nutrients that support strong bones, including calcium, magnesium, phosphorus, and Vitamin D. These diets are based on whole, unprocessed foods, emphasizing plant-based nutrition, lean proteins, and healthy fats. These inclusions make traditional African diets naturally rich in nutrients that support strong and healthy bones, thus helping to prevent osteoporosis.
Culturally-based African diets that promote bone health
The West African Diet
The traditional West African diet is plant-forward, incorporating leafy greens, legumes, and whole grains, all of which are essential for bone health.
Bone-Boosting Foods in the West African Diet:
- Leafy Greens (Ewedu, Bitter Leaf, Ugwu, and Amaranth Greens): These greens are rich in calcium, magnesium, and Vitamin K, which are critical for bone mineralisation.
- Fish (Tilapia, Catfish, and Sardines): Rich in Vitamin D, omega-3 fatty acids, and calcium (especially when eaten with the bones), these fish contribute to bone strength.
- Fermented Foods (Ogi, Dawadawa, and Koko): These foods aid digestion and enhance calcium absorption.
- Palm Nuts and Palm Oil: Contain Vitamin K, which helps calcium bind to bones.
- Yams and Sweet Potatoes: Provide potassium and magnesium, which prevent bone loss.
- Beans and Lentils: High in calcium, phosphorus, and magnesium, supporting bone development.
The East African Diet
East African cuisine consists of a mix of plant-based and animal-based foods, offering various nutrients essential for strong bones.
Bone-Boosting Foods in the East African Diet:
- Milk and Dairy (Fermented Milk, Maasai Milk, and Yogurt): These are excellent sources of calcium, Vitamin D, and probiotics, which support bone density.
- Omena (Small Fish) and Tilapia: Eaten whole, including the bones, providing high levels of calcium and phosphorus.
- Green Vegetables (Sukuma Wiki, Cassava Leaves, and Spider Plant): Rich in calcium, magnesium, and iron.
- Legumes (Pigeon Peas, Chickpeas, and Cowpeas): Provide essential minerals for bone health.
- Nuts and Seeds (Sesame Seeds and Groundnuts): Contain calcium, zinc, and healthy fats that strengthen bones.
The North African Diet
North African cuisine is not surprisingly influenced by Mediterranean dietary patterns, incorporating a balance of dairy, vegetables, and seafood.
Bone-Boosting Foods in the North African Diet:
- Dairy Products (Labneh, Cheese, and Yogurt): Rich in calcium and probiotics for bone maintenance.
- Sardines and Mackerel: Contain calcium and Vitamin D, essential for bone health.
- Legumes (Lentils, Chickpeas, and Fava Beans): Provide phosphorus, magnesium, and protein.
- Dates and Figs: Naturally rich in calcium, aiding in bone formation.
- Nuts (Almonds and Walnuts): Supply magnesium and healthy fats.
- Olive Oil: Contains anti-inflammatory properties that prevent bone deterioration.
The Southern African Diet
The Southern African diet includes indigenous grains, leafy greens, and dairy products that are beneficial for bone health.
Bone-Boosting Foods in the Southern African Diet:
- Sorghum and Millet: High in phosphorus, calcium, and magnesium, these grains support strong bones.
- Amadumbe (Taro) and Sweet Potatoes: Contain essential minerals for bone strength.
- Dairy (Amasi and Goat Milk): Rich in calcium and probiotics.
- Leafy Greens (Morogo, Kale, and Wild Spinach): These provide vital nutrients for bone development.
- Sunflower and Pumpkin Seeds: Packed with magnesium, phosphorus, and zinc, which aid in bone formation.
The Central African Diet
Central African diets emphasize wild greens, nuts, seeds, and fish, all of which provide essential nutrients for bone health.
Bone-Boosting Foods in the Central African Diet:
- Cassava Leaves and Bitter Leaf: Excellent sources of calcium and Vitamin K.
- Groundnuts and Peanuts: Rich in magnesium and phosphorus.
- Tilapia and Smoked Fish: Provide omega-3 fatty acids and calcium.
- Plantains and Yams: High in potassium and magnesium, which help prevent bone loss.
- Coconut and Palm Oil: Contain Vitamin K and healthy fats that support bone metabolism.
NOFSA (National Osteoporosis Foundation South Africa)
NOFSA is the only non-profit, voluntary health organisation dedicated to promoting lifelong bone health. We focus on reducing the widespread prevalence of osteoporosis while working to find a cure for the disease, and by supporting research and developing programmes of education and advocacy.
Find out more about our work at: www.osteoporosis.org.za
