The nutritional power of African vegan broths
What's the story
African vegan broths are not only delicious, but they also provide essential minerals that nourish the body.
These broths, created from a medley of vegetables, spices, and herbs, serve as the heart of African cuisine. They provide a nutrient-dense source of minerals crucial for health and well-being.
In this article, we delve into the key minerals present in these broths and why they matter.
Iron sources
Iron-rich ingredients for energy
Iron is essential for the production of hemoglobin, the oxygen-carrying component of the blood.
Most African vegan broths include leafy greens such as spinach and kale. These vegetables are rich in iron.
Adding them to your broth will fight fatigue and increase your energy levels.
A cup of cooked spinach provides around 6.4 mg of iron, so it's a simple way to bump up your daily intake.
Calcium boost
Calcium for bone health
Calcium is vital for more than just strong bones and teeth. It's also crucial for muscle function and nerve signaling.
African vegan broths often incorporate calcium-rich veggies like okra and collard greens.
Adding these veggies to your broth is a great way to get your calcium fix without resorting to dairy.
Did you know? One cup of cooked collard greens packs a punch with 266 mg of calcium!
Potassium content
Potassium for heart health
Potassium is a key player in maintaining fluid balance, muscle contractions, and nerve signals in our body. Plus, it's crucial for lowering blood pressure by counteracting sodium's effects.
Sweet potatoes and tomatoes are two potassium powerhouses often featured in African vegan broths.
Incorporating sweet potatoes into your broth not only adds a delicious depth of flavor but also packs a potassium punch with 542 mg per medium-sized potato.
Magnesium richness
Magnesium for metabolism
Magnesium is crucial for more than 300 enzymatic reactions in the body, including those responsible for energy production and protein synthesis.
Adding ingredients such as pumpkin seeds or spinach to your African vegan broths can significantly increase magnesium levels.
A single ounce of pumpkin seeds contains 156 mg of magnesium, making it a fantastic addition to amplify the nutritional benefits of your broth.
Zinc benefits
Zinc for immune function
Zinc is essential for immune function, wound healing, DNA synthesis, and cell division.
Chickpeas and lentils can be added to African vegan broths to supply zinc without relying on animal products.
One cup of cooked chickpeas delivers approximately 2.5 mg of zinc, making a substantial contribution to daily needs while enhancing the broth's flavor profile.