Health Benefits of Baobab Fruit

Baobab fruit comes from the Adansonia digitata L. tree, a species native to Africa. It has a sour, slightly sweet taste and is full of nutrients and beneficial plant compounds. The fruit can be consumed raw but it’s commonly enjoyed in drinks and consumed in powdered form. 

Baobab fruit has powerful medicinal properties and is used as a natural remedy for ailments such as diarrhea, parasitic infections, and fevers in many African countries. Studies show that baobab fruit is a rich source of vitamins, minerals, and protective plant compounds that may benefit health by protecting against common health conditions, supporting blood sugar control, and more.

High in Vitamins and Minerals 

Baobab pulp is a rich source of vitamins and minerals. The fruit is especially high in vitamin C, providing 288.9 milligrams (mg) per 100 grams (g) of fresh fruit.

Vitamin C is essential for immune and skin health and also functions as a powerful antioxidant, protecting cells from oxidative damage that may otherwise lead to disease. Eating vitamin C-rich foods, like baobab, can increase your vitamin C levels, which research shows can help protect against a number of health conditions, including several types of cancer.

A review of 57 meta-analyses found that, compared to people with the lowest vitamin C intake, people with the highest vitamin C intake had a significantly lower risk of developing multiple cancers, including breast cancer, bladder cancer, and prostate cancer.

Baobab is also a good source of potassium, providing 1,240 mg, or 26% of the recommended Daily Value (DV) per 100-g serving of fresh fruit. Following a diet that's low in potassium can increase your risk of several health conditions, such as hypertension (high blood pressure) and stroke. Studies show that increasing your potassium intake by enjoying potassium-rich foods, like baobab, could reduce your risk of stroke by up to 24%.

An Excellent Source of Fiber 

Baobab fruit is high in fiber, a nutrient important for heart and digestive health. Though fiber content varies, studies show that baobab fruit pulp can contain as much as 56.62 g of fiber per 100-g serving. The DV for fiber is currently set at 28 g per day. Unfortunately, studies show that more than 90-97% of people fail to meet the recommended daily fiber intake.

Eating more fiber-rich foods can promote digestive health by keeping bowel movements regular and comfortable and fueling the growth of beneficial bacteria in the large intestine. Adding more fiber to your diet could help protect against a number of digestive conditions, such as constipation, colon cancer, and inflammatory bowel disease (IBD).

Boosting your fiber intake can protect heart health by reducing blood lipid levels. Fiber decreases cholesterol absorption in the digestive tract and promotes its excretion through the stool. This is why diets high in fiber are linked with a lower risk of heart disease.

Fiber also helps slow digestion and promotes the release of satiety hormones, like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1). This makes you feel more full after eating, which can aid weight loss and help you maintain a healthy body weight.

May Support Healthy Blood Sugar Levels 

Baobab contains plant compounds such as polyphenols like epicatechin and procyanidins, which have been shown to promote insulin secretion and inhibit glucose absorption.

One study involving 31 people found that participants who consumed 250 milliliters (mL) of baobab extract after consuming a sugary drink had a significantly reduced blood sugar response to the sugary drink compared to participants who didn’t receive the baobab extract.

This suggests that baobab may support healthy blood sugar regulation, especially when ingested alongside sugary foods. 

High in Antioxidants 

Baobab is concentrated in protective plant compounds that support overall health by regulating inflammation and protecting against cellular damage. 

Studies show that baobab contains high levels of vitamin C, polyphenols, and other compounds with powerful antioxidant properties. In fact, baobab pulp has an antioxidant capacity that’s similar to or even higher than that of more commonly consumed fruits like strawberries and oranges.

Increasing your dietary intake of antioxidants, like polyphenols, is an effective way to protect against common health conditions such as heart disease and type 2 diabetes.

Following polyphenol-rich diets may also promote a longer and healthier life by reducing the biological aging of your cells.

Nutritional Facts

Baobab is an excellent source of several essential nutrients, like vitamin C, potassium, and B6. However, the nutritional content of baobab fruit varies and depends on the form. Fresh baobab fruit isn’t available in the United States, but powdered baobab is sold online and in health food stores.

Here is the nutrition breakdown for 100 g of baobab powder:

• Calories: 250
• Fat: 0.47 grams (g)
• Carbohydrates: 79.6 g
• Fiber: 44.5 g
• Protein: 3.69 g
• Vitamin C: 173 milligrams (mg), or 38% of the Daily Value (DV)
• B6: 2.49 mg, or 28% of the DV
• Niacin: 20 mg, or 25% of the DV
• Iron: 8.42 mg, or 9% of the DV
• Potassium: 2,190 mg, or 9% of the DV

In addition to vitamin C, potassium, and fiber, baobab is high in B vitamins, like B6 and niacin, which are required for energy metabolism and nervous system function.

Baobab is also a good source of iron, which is necessary for oxygen transportation, energy production, growth, hormone synthesis, and neurological development.

Risks of Eating Baobab 

Eating fresh and dried baobab pulp is considered safe and hasn’t been associated with any health risks. Baobab fruit pulp, including dried baobab powder, has been Generally Recognized as Safe (GRAS) for use in food by the U.S. Food and Drug Administration (FDA) since 2009.

Because baobab is high in fiber, people who aren’t used to consuming high-fiber foods may experience digestive issues, like bloating and gas, after consuming larger portions of fresh or dried baobab fruit.

If your current diet is low in fiber, it’s recommended that you introduce fiber-rich foods in small quantities. This can help your digestive system get used to high-fiber foods and reduce the risk of fiber-related gastrointestinal symptoms.

Tips for Consuming Baobab

In Africa, baobab pulp is consumed fresh and mixed into beverages, sauces, and other recipes. Fresh baobab isn’t available in the U.S., but you can find powdered baobab products online and in specialty stores. Baobab powder has a tangy and sweet taste reminiscent of citrus fruits. 

Here are a few ways to use baobab powder:

• Mix baobab powder into oatmeal, chia pudding, and porridge
• Add baobab powder to smoothies and protein shakes
• Sprinkle baobab powder into water, tea, and mocktails
• Use baobab as a natural sweetener for yogurt
• Mix baobab powder into sauces and salad dressings
• Try baobab powder in desserts like ice cream, pudding, and milkshakes

Baobab powder is a versatile product to keep in your kitchen as it can add flavor and nutrition to a number of sweet and savory recipes.

A Quick Review

Baobab is an African fruit that’s been linked to impressive health benefits. Baobab is an excellent source of protective plant compounds, like polyphenols, and also provides vitamins, minerals, and fiber.

The plant compounds and nutrients in baobab fruit can support the health of the heart and digestive system and may protect against common health conditions, like diabetes and certain cancers.

Though fresh baobab fruit isn’t available in the U.S., powdered baobab fruit can be used to add nutrients and flavor to recipes like smoothies, oatmeal, and sauces.