African Pear

Dacryodes edulis, commonly known as African pear, bush pear, or safou, is a fruit-bearing tree native to Central and West Africa. The tree produces a pear-shaped fruit that is an important food source in many regions.

The fruit of Dacryodes edulis is typically pear-shaped, ranging in size from small to medium. The skin color can vary, with shades of green or purple when ripe. The flesh inside the fruit is creamy and has a texture reminiscent of an avocado.

The taste of African pear can be described as buttery, with a rich and slightly nutty flavor. The flavor intensifies as the fruit ripens.

African pear is often eaten after being cooked. It can be boiled, roasted, or fried, and it’s commonly consumed with salt, spices, or other seasonings. The fruit is versatile and can be used in various traditional dishes.

African pear is an important part of the diet and culture in many African countries. It’s often used in traditional ceremonies, gatherings, and celebrations.

The fruit is typically harvested when it’s fully mature. The exact timing of the harvest can vary based on local practices and the specific variety of Dacryodes edulis.

The trees that produce African pear are considered valuable for their role in providing food security and supporting local ecosystems.

There are different varieties and species of Dacryodes edulis found across Africa, leading to variations in fruit size, shape, and taste.

It’s worth noting that the names “African pear” and “safou” might be used interchangeably in different regions. African pear is a nutritious and culturally significant food that plays an important role in the diet and traditions of various African communities.

Nutritional Value of African Pear

Dacryodes edulis, commonly known as African pear, bush pear, or safou, is a nutritious fruit that offers various health benefits.

Nutritional value of African pear per 100 grams of edible portion:

• Calories: 235 calories
• Carbohydrates: 13 grams
• Dietary Fiber: 4.5 grams
• Sugars: 1.5 grams
• Protein: 2.3 grams
• Fat: 20.3 grams (mostly healthy unsaturated fats)
• Vitamin C: 0.5 milligrams
• Vitamin E: 3.6 milligrams (about 24% of the Daily Value)
• Calcium: 42 milligrams
• Phosphorus: 39 milligrams
• Potassium: 556 milligrams
• Magnesium: 31 milligrams

According to Finelib, The Nutritional Value of African Pear contains

• Energy: 42Kcal
• Total Fat: 18g
• Calories: 409
• Total Carbohydrate: 11g
• Protein: 2g
• Lipids : 12.45%
• Dietary Fibre: 71g
• Vitamin C: 15mg
• Sodium: 87g
• Potassium: 66g
• Calcium: 13g
• Iron: 7g
• Phosphorus: 34g
• Zinc: 31mg
• Manganese: 32mg
• Ash: 20g

It’s important to note that the nutritional values can vary based on factors such as the variety of Dacryodes edulis and its ripeness. African pear is a traditional and valuable food source in many African communities, and its nutritional composition contributes to its role in local diets.

16 Amazing Health Benefits of African Pear

African pear (Dacryodes edulis), also known as Ube, bush pear or safou, offers several potential health benefits due to its nutrient content and natural compounds. Here are the health benefits of consuming African pear:

1. Rich in nutrients

Ube is a good source of essential nutrients such as vitamins C and E, potassium, magnesium, and dietary fiber. This pear is nutrient-dense, providing a range of vitamins, minerals, and healthy fats in a relatively small portion. Ube is a natural source of vitamin E, an antioxidant that helps protect cells from oxidative stress and supports skin health. They contains essential minerals such as potassium, calcium, and magnesium. Potassium is important for maintaining healthy blood pressure, while calcium and magnesium are vital for bone health and muscle function.

The fruit is a good source of dietary fiber, which supports healthy digestion and can aid in maintaining regular bowel movements. Adequate fiber intake is also linked to a reduced risk of digestive disorders.

2. Rich in Antioxidants

Antioxidants helps the body to fight against disease-causing free radicals. The purplish skin and greenish pulp of African Pear fruit contains powerful antioxidants like vitamin C and E, which can help protect the body’s cells against damage caused by harmful free radicals, combat oxidative stress and support overall health.

Antioxidants also play a role in reducing the risk of chronic diseases. The powerful antioxidants like carotenoids can help prevent diseases like diabetes, heart disease, and cancer

The leaves ofUbe tree are rich in flavonoids, a powerful antioxidant that help the body to fight against free radical damages caused to the body.

3. Heart health

African pear is rich in healthy monounsaturated fats, which are beneficial for heart health. These fats can help lower bad cholesterol levels (LDL) and increase good cholesterol levels (HDL). Thereby, reducing the risk of heart diseases.

The high levels of potassium, as well as the rich blend of healthy fats, such as saturated (palmitic acid) and unsaturated fatty acids (oleic, linoleic acid) can help maintain a healthy heart and prevent heart diseases.

The high levels of soluble dietary fibre in Ube can help reduce the absorption of cholesterol and bile acid from the small intestines, as such reduces blood cholesterol level.

4. Digestive health

Ube are high in dietary fiber that can aid in maintaining a healthy digestive system. Fiber adds bulk to the stool, reduce constipation, promotes regular bowel movements, and contributes to a feeling of fullness.

Regular consumption of foods that have high levels of natural dietary fiber like pectin, cellulose, and lignin can help to maintain a healthy digestive tract, prevent constipation, and lower the risk of colon cancer. Pectin fiber can also control diarrhea and binds substances in the intestine.

5. Weight management

Due to its high fiber content, Ube can help promote feelings of fullness and reduce appetite, potentially aiding in weight management efforts.

The combination of healthy fats and dietary fiber in Ube can contribute to a feeling of fullness and satisfaction, potentially aiding in weight management.

6. Boosts immunity

Ube is a super rich source of folate, Iron, zinc, vitamin C, vitamins B1, vitamin B6, vitamin B3, and other powerful antioxidants. This rich nutrients in Ube can help to strengthen the immune system to fight against infection, illnesses and infections.

The high levels of vitamin C in Ube, can allow the immune system to resist certain diseases and maintain healthy immunity.

7. Anti-inflammatory properties

Studies suggest that Ube have anti-inflammatory properties, thereby, helping to reduce inflammation in the body, which is associated with various chronic diseases.

8. Healthy Fats

African pear is relatively high in healthy unsaturated fat, including monounsaturated and polyunsaturated fats. This fat is beneficial for heart health by helping to lower “bad” LDL cholesterol levels and reducing the risk of cardiovascular diseases.

9. Promotes Healthy Skin Glow

The healthy fats and antioxidants found in African pears can help to enhance skin, promote skin regeneration and prevent aging signs.

The high levels of vitamin C and vitamin E will improve your skin by helping it to reduce blemishes, keep the skin glowing, smoothens skin and reduces wrinkles.

The fruit of Ube are rich in healthy oil which can help treat some skin diseases like ringworm, craw-craw, and related others.

10. Prevent Cancer

African pears are rich source of nutrients like vitamins, minerals, essential fatty acid, antioxidant and fiber which have the potential to decrease colon cancer.

Regular consumption of African pears can therefore, protect the body cells against colon cancer and other types of cancer.

The presence of a powerful antioxidant called carotenoids can help protect women against postmenopausal breast cancer.

11. Bone Health

African pears are rich sources of vitamin D and calcium, both of which can help maintain bone health, strengthen the bones, muscle contraction, and prevent damage. Calcium and vitamin D can also prevent arthritis and osteoporosis disease in human. African pears have used traditionally to prevent stiff joint and bone pain.

12. Eye Health

African pears are rich in carotenoids antioxidant, that help minimize eye damage. Regular consumption of African pear can help prevent age-related macular degeneration and protect your vision.

13. Healthy Pregnancy

African pear pulp and skin are rich in nutrients like protein, calcium, magnesium, potassium, phosphorous, folate, Iron, zinc, vitamin C, vitamins B1, vitamin B6, vitamin B3 (Niacin), and other antioxidants that can help promote the development of healthy babies, prevents neural tube defects and reduces the risk of miscarriages in pregnant woman.

14. Lower Blood Pressure Naturally

African pears have tiny clustered seeds enclosed by mesocarp. This seed is nutritious and can also reduce high blood pressure and the risk of stroke.

The high potassium contents in the fruits of African pear can help to balance out the sodium in the body, lower high blood pressure and also prevent the risk of stroke.

The rich content of vitamin C in African pear encourages increased levels of nitric acid, widens the blood vessels thereby, allowing for a smoother flow of blood.

15. Lower Blood Sugar Levels

African pears are excellent source of vitamins and minerals that are essential in lowering blood sugar levels.

The low glycemic index (GI) in African pear helps to slowly digest and metabolize foods, thereby, hindering the spiking of blood glucose levels, which can lead to diabetes.

16. Healthy Teeth

African pear has a high calcium and phosphorus content, which aids in the growth, formation and maintenance of healthy teeth in both adults and children.

Conclusion

It’s important to note that while Ube offers these potential benefits, you should be enjoy it as part of a balanced diet alongside a variety of other nutrient-rich foods. If you have any specific health concerns or dietary considerations, you should consult with your healthcare professional or registered dietitian.

Uses of African Pear

African pear, also known as Dacryodes edulis, ube, bush pear, or safou, is a versatile fruit that is used in various ways in different cultures across Africa.

Here are 12 Common Uses of African pear:

1. Fresh Consumption: You can enjoy fresh after cooking. You can also boil, roast, or fry them, and you add salt, spices, or other seasonings.
2. Cooking: The fruit can be incorporated into traditional dishes and cuisines. You can add it to stews, soups, sauces, and other savory dishes to enhance flavor and texture.
3. Snacking: Cooked Ube can be eaten as a snack on its own. It’s a popular street food in some regions, and vendors often sell cooked African pear to passersby.
4. Side Dishes: You can serve Ube as a side dish alongside main courses. Its creamy texture and flavor can complement a variety of dishes.
5. Condiments: The fruit can be use to make condiments, spreads, or dips, adding a unique taste to meals.
6. Oil Extraction: You can extract oil from Ube flesh and seeds. The oil has various applications, including culinary uses and skin care products.
7. Nutritional Supplement: In some cultures, they eat Ube because of its nutritional benefits. The healthy fats and nutrients in it can be valuable in supplementing local diets.
8. Traditional Ceremonies: Ube holds cultural significance in many communities and is sometimes use in traditional ceremonies, gatherings, and celebrations.
9. Cultural Symbolism: In some cultures, Ube may have symbolic meanings related to fertility, abundance, or prosperity.
10. Commercial Products: Ube is used in the production of various products such as jams, jellies, and sauces.
11. Medicinal Use: In some traditional practices, different parts of the Ube tree are used for their potential medicinal properties.
12. Sustainable Agriculture: Ube trees can contribute to agroforestry practices, helping to improve soil quality and provide shade.

Conclusion

The uses of Ube can vary widely based on local traditions, culinary practices, and cultural contexts. It’s a valuable resource for food security, traditional knowledge, and sustainable livelihoods in many African regions.

7 Unique Ways to Eat African Pear

African pear, also known as Ube or African bush pear, can be enjoyed in several unique ways:

1. Roasted Ube: Roast the pear in its skin until tender. You can season it with a bit of salt or spices for a savory treat and eat with corn.
2. Ube Smoothie: Blend the pear with milk, honey, and a touch of vanilla for a creamy, nutrient-rich smoothie.
3. Ube Salad: Dice the pear and mix it with tomatoes, onions, and avocado. Add a light vinaigrette for a refreshing salad.
4. Ube Porridge: Cook the pear with oats or millet, adding some spices or sweeteners for a hearty breakfast option.
5. Ube Soup: Incorporate the pear into a stew or soup, blending it to add creaminess and a unique flavor.
6. Ube Dip: Mash the pear and mix it with yogurt or mayonnaise, garlic, and herbs to create a savory dip for bread or vegetables.
7. Ube Ice Cream: Blend the pear with cream and sugar, then freeze it for a delicious homemade ice cream.

Source

1. Health benefits of African pear or bush pear. April 13, 2022. https://krystalfamilyclinic.com/about-african-pear-or-bush-pears-and-its-health-benefits/.
2. FIVE HEALTH BENEFITS OF THE AFRICAN PEAR (UBE). HAPPINESS NLEWEOHA. 18 August 2018. https://guardian.ng/life/five-health-benefits-of-the-african-pear-ube/.
3. About African Pear or Bush Pears and its Health Benefits. https://www.finelib.com/about/tropical-fruits-and-vegetables/about-african-pear-or-bush-pears–and-its-health-benefits/232.
4. BENEFITS OF AFRICAN PEAR. Jul. 19. 2017. https://www.linkedin.com/pulse/benefits-african-pear-miletwelve-online-shopping.
5. African Pear: The Unique African Fruit, Markus Kampl. December 6, 2022. https://theroamingfork.com/african-pear/#google_vignette.