Breadfruit:
A versatile substitute for rice and flour, breadfruit is rich in dietary fiber, vitamin C, and essential minerals such as potassium, calcium, and magnesium. Ideal for enriching any meal with nutrients, it should be consumed soon after harvesting. To prolong freshness, store breadfruit in water.
Pawpaw (Papaya):
This tropical fruit, much like mango, offers a wealth of soluble fiber and is abundant in beta-carotene and digestive enzymes. Pawpaw seeds, often overlooked, can be eaten and provide a spicy kick perfect for enhancing salads.
Sweet Potato:
Packed with antioxidants, vitamins A and C, and an array of nutrients including complex carbohydrates, dietary fiber, and protein, sweet potatoes are beneficial for blood sugar regulation, making them a smart choice for those managing diabetes.
Ochro (Okra):
A key ingredient in the beloved dish callaloo, ochro is loaded with soluble fiber, instrumental in lowering cholesterol and aiding digestion. To maximize its health benefits, cook ochro gently through steaming or with minimal heat.
Cassava:
With a nutritional profile similar to potatoes but boasting twice the fiber and more potassium, cassava is also a substantial source of vitamin C. Ensure cassava is thoroughly cooked to neutralize naturally occurring toxins.
Dasheen Leaves:
Dasheen leaves, also known as Taro leaves, are nutrient-dense, containing an impressive array of vitamins and minerals such as B6, C, niacin, and potassium, while dasheen tubers are a fiber-rich starch source. Both should be fully cooked to enjoy safely.
Guava:
Lauded as a superfruit by health aficionados, guava is a powerhouse of nutrients including vitamins A and C, omega-3 & 6 fatty acids, and dietary fiber. The rind, rich in vitamin C, can be used as a citrus alternative in the kitchen or for making a flavorful tea.
Governor Plums:
Renowned for their high vitamin C content, Governor Plums also offer dietary fiber and antioxidants. These nutrients support immune function, promote digestive health, and help combat free radicals.
Sapodilla (Chikoo):
Sapodilla is a treasure trove of vitamins A and C, fiber, and antioxidants. It supports eye health, immune function, and cardiovascular health, making it a valuable addition to a balanced diet.
Pommerac (Malay Apple):
Pommerac is a calorie-friendly fruit high in vitamin C and water content, making it an excellent choice for hydration and overall health. Plus, it contains niacin, which is beneficial for digestion and skin health.
