Health Benefits of Safou (Dacryodes edulis)

Safou, the vibrant purple-blue fruit are currently everywhere you turn in markets across Cameroon. Known scientifically as Dacryodes edulis and commonly as the African plum or prune, this fruit is in its peak season, and if there was ever a time to buy it by the bucket, it's now. 

Safou is versatile. Eat it as a snack with corn or roasted plantains. Serve it as a side with cassava, rice, bread, or achu. But safou isn't just tasty; it's also packed with nutrition.

Photo from The Nomadic Vegan on Pinterest

Laboratory assessments indicate that raw safou pulp can neutralise approximately 84% of free radicals. Free radicals are unstable molecules that contribute to oxidative stress, which is linked to cellular damage, cardiovascular disease, and certain cancers. Substances capable of mitigating this damage are classified as antioxidants, and an 84% scavenging rate represents a significant health potential for a fruit often consumed as a simple accompaniment.

Roast or Boil?

Traditional Cameroonian preparation involves either softening the fruit in hot water or roasting it over charcoal until the skin blisters. Recent scientific evidence suggests that roasting may be the superior method for preserving nutritional integrity.

A study published in 2024 investigated the effects of different cooking techniques on safou pulp. Boiling was found to reduce phenolic content by 34% and flavonoid levels by 50%. In contrast, roasting was significantly less destructive, resulting in only an 18% loss of phenols and negligible changes in flavonoid concentrations. Flavonoids are well-regarded for their anti-inflammatory properties and their role in supporting heart health. Consequently, traditional roasting methods not only enhance palatability but also optimise the fruit's health benefits. The roasting process appears to enhance the levels of certain beneficial compounds. The concentration of beta-caryophyllene, an essential oil component with documented antioxidant, hepatoprotective, and wound-healing properties, increases during roasting. This thermal process also elevates levels of quercetin and quercitrin, flavonoids associated with improved glucose metabolism and reduced systemic inflammation. 

Beyond its antioxidant capacity, safou is a nutrient-dense food source:

• 32.56% lipid content, primarily consisting of healthy unsaturated fats comparable to those found in avocados.

• 9.17% dietary fibre, which supports gastrointestinal function and promotes satiety.

• 164.84mg of Vitamin C per 100g, an essential nutrient for immune support and tissue repair.

• 17.11mg of niacin per 100g, a B-vitamin necessary for efficient energy metabolism.

• A comprehensive profile of amino acids, such as lysine, which are fundamental for protein synthesis and cellular maintenance.

It is, however, important to note that heat sensitivity affects other nutrients. Concentrations of Vitamin C and beta-carotene, a precursor to Vitamin A that supports eye health, decline significantly during cooking. Vitamin C levels may be reduced by half when roasted. To maximise nutritional intake, you may consider incorporating both raw and roasted safou into your diet.

Conclusion

Safou is highly perishable, which necessitates timely consumption. Post-harvest, the fruit typically remains viable for only two to three days before significant softening and spoilage occur. Estimates suggest that nearly 50% of the harvest is lost due to these rapid degradation rates. Given the limited seasonal window, immediate purchase and consumption are recommended.