BENEFITS OF BAOBAB
✓ Tones the body
✓ Relieves pain
✓ Supports joints
✓ Fights against free radicals
✓ Improves intestinal transit
What is baobab?
The botanical genus Adansonia includes about ten species of baobab native to Africa, Madagascar, or Australia. However, in phytotherapy, the term “baobab” more specifically refers to the most well-known variety: the African baobab or Adansonia digitata. It belongs to the Bombacaceae family, which includes many remarkable tree species.
The baobab commands respect. Reaching up to 25 m in height and more than 20 m in circumference, its lifespan is exceptional: 1000 to 2000 years. As such, some baobabs are classified among the oldest trees in the world.
From June to the end of August, the baobab is adorned with large, white, hanging flowers that bloom at dusk and last only one night. Their scent and nectar attract animals that help pollinate the flowers. This is particularly the case with the Egyptian fruit bat and African straw-colored fruit bat.
The baobab produces large, oval fruits, called “monkey bread”, with a leathery and furry shell. Each contains numerous edible seeds but primarily about 30% pulp. The pulp of the baobab fruit is consumed by many animals (elephants, monkeys, rodents…) finding an excellent source of nutrients.
Humans have also understood the health benefits of the pulp. Baobab fruits are an integral part of African culture and traditional medicine.
In Senegal, the pulp is notably used to make bouye juice, a refreshing drink that improves intestinal transit and relieves diarrhea. It is particularly antioxidant.
The pulp can also be added to bread dough, once separated from the seeds and ground into powder. Other parts of the baobab are consumed by local populations, such as the bark or leaves, rich in vitamins C and A, iron, and mucilage.
In the West, research on the baobab fruit has shed more light on its remarkable nutritional composition. As shown in this study from Ghent University (Belgium) and the Czech University of Life Sciences in Prague (Czech Republic), the pulp contains a significant amount of vitamin C, fibers, proteins, lipids, minerals, and trace elements (calcium, phosphorus, potassium…).
Nutritional Composition
- 18 amino acids including 8 essential: proline, histidine, threonine, tryptophan, phenylalanine, valine, methionine, leucine, lysine, tyrosine…
- Vitamins: A, B1, B2, B3, C
- Minerals and trace elements: calcium, copper, iron, potassium, magnesium, manganese, sodium, phosphorus, zinc
- Fatty acids: oleic acid, linoleic acid, palmitic acid, stearic acid…
- Carotenoid: lutein
- Natural acids: citric acid, tartaric acid, malic acid, succinic acid
- Antioxidant actives: procyanidins, flavonoids
- Proteins
- Carbohydrates
- Fibers
- Sugars: fructose, sucrose, glucose
- Pectins
Benefits
⚡️ Tones the body
The pulp of the baobab fruit has a high vitamin C content (or ascorbic acid) with 373 mg per 100 g. So, it contains 7 times more vitamin C than lemon (50 mg per 100g) and 6 times more than orange (57 mg per 100g). Ascorbic acid is the ultimate vitamin for energy and vitality. It notably strengthens the immune system, improves iron absorption, and fights against free radicals.
Other components of the pulp also have a toning effect. This includes carbohydrates and lipids, which are the main sources of energy for our body, and vitamin B2 (riboflavin) which participates in energy metabolism.
Thanks to these various components, baobab fruit pulp is ideal for people who are tired, convalescent, or to prevent winter ailments (cold, flu…) by strengthening the immune defenses.
This study from the University of Abomey-Calavi (Benin), conducted in the lab, shows the high vitamin C content of baobab fruit pulp.
💆♂️ Relieves Pain
The baobab is also known for its analgesic action, meaning its ability to reduce pain. This property is found in the pulp but also in the tree bark consumed as an infusion or decoction.
The baobab is particularly interesting for relieving muscle and joint pain, especially since it also helps reduce inflammation. In this sense, its properties are similar to those of another tree, boswellia.
B vitamins, vitamin C, phenylalanine, and histidine are responsible for this pain-relief action. Phenylalanine, for example, is an essential amino acid involved in reducing pain, including chronic pain. It does so by inhibiting the activity of enkephalinase, a brain enzyme that amplifies pain signals.
This study from the University of Ilorin (Nigeria), conducted on rats, demonstrates the analgesic effect of African baobab bark extract.
🤸🏼♀️ Supports Joints
Many studies have highlighted the benefits of baobab on joints. The leaves and pulp are valuable allies in cases of inflammatory diseases such as osteoarthritis or rheumatoid arthritis. In addition to relieving joint pain, baobab reduces inflammation, just like turmeric.
This action is largely due to the presence of methionine, proline, polyphenols, and vitamins that help reduce cytokines, substances that promote inflammation. Vitamin A (or retinol) particularly acts on the inflammatory mediator MCP-1 (monocyte chemoattractant protein 1), involved in several diseases such as rheumatoid arthritis.
Also read These natural and flavorful anti-inflammatory foods
B vitamins also play an important role in reducing inflammation in the joints. As for methionine and proline, these are amino acids that contribute to cartilage formation.
This study from Addis Ababa University in Ethiopia and Soonchunhyang University in South Korea, conducted on cells, shows how the extract of African baobab leaves exerts its anti-inflammatory effects.
🥝 Fights Free Radicals
Baobab pulp is particularly rich in antioxidant compounds: vitamin A, vitamin C, procyanidins, flavonoids, carotenoids… All these compounds fight free radicals and prevent cell damage.
The procyanidins found in baobab fruit pulp are tannins present in some fruits, like grapes or apples, and in cocoa. They are known for their ability to eliminate free radicals and for their effectiveness in preventing oxidative stress.
In this study from the University of Pisa in Italy, conducted on samples of dried fruit pulp, researchers focused on the antioxidant activity of baobab.
This other study from the University of Leeds in the UK, also conducted on pulp, highlighted the bioactive components and their antioxidant activity.
♻️ Improves Intestinal Transit
The consumption of baobab fruit pulp is beneficial for improving intestinal transit and relieving gastrointestinal disorders. Rich in fiber and mucilage, it has an antidiarrheal action that reduces the symptoms of diarrhea and dysentery. At the same time, it helps to rehydrate the body to compensate for water losses.
The soluble fibers contained in the pulp also act as prebiotics: they encourage the growth of good bacteria (Lactobacillus plantarum, Streptococcus lactis…) in the gut microbiota.
Finally, histidine is an amino acid with antispasmodic properties that helps alleviate intestinal cramps and colic.
This study from the Agricultural University of Abeokuta in Nigeria, conducted on bacteria, shows how baobab pulp led to an increase in the population of lactic bacteria.
How to consume baobab?
In tablets
Baobab tablets or capsules contain baobab fruit pulp reduced to powder. This form is easier to take than the powder and has the advantage of being tasteless. It is useful for conducting a course of treatment for a few weeks.
Preferably choose capsules that are 100% natural and/or certified organic, without GMOs, colorants, or preservatives.
In powder
Baobab powder is easily found in organic and specialty stores or online. After the fruits are harvested, the shells are opened to extract the pulp. It is then separated from the seeds, dried, ground into powder, and sieved.
Baobab powder has a slightly tangy taste that pairs well with sweet preparations: cereals, pancakes, yogurts, cake batter… It can also be sprinkled on salads or simply mixed with water, fruit juice, or a smoothie.
In juice
There are, increasingly, baobab juices available on the market. And you’ll find a bit of everything, with manufacturers jumping on the bandwagon of this super fruit! Always check the amount of baobab and sugar to avoid ending up with a glucose-rich and nutritionally poor juice. Choose options as much as possible without colorants, preservatives, or artificial flavors.
Why choose organic and fair-trade baobab?
When choosing your dietary supplement or juice, check the origin of the baobab. Favor origins from Senegal, Mali, and Benin where the harvests are still artisanal.
Baobab can also come from a fair and responsible supply chain (label “Fair for Life”) that economically supports local populations.
Baobab and spirulina
The baobab/spirulina combination is ideal for boosting immune defenses, maintaining, or regaining fitness. Thanks to its content in trace elements and gamma-linolenic acid, spirulina (Arthrospira platensis) contributes to the proper functioning of the immune system. Both baobab and spirulina contain antioxidant pigments (phycocyanins) that fight free radicals.
Dosage
⚖️ It is advised not to consume more than 15 g per day of baobab powder.
⏳ Preferably take it in the morning and midday, before meals. Due to its tonic effect, avoid consuming baobab at the end of the day to prevent insomnia.
⏳ Baobab can be taken daily, as maintenance, or as a course of treatment ranging from 20 days to 2 months. A treatment course can assist in the recovery of convalescent individuals or after each seasonal change.
💊 In tablets: up to 6 per day for 355 mg capsules.
🥄 In powder: up to 15 g per day.
Contraindications and side effects
Certain compounds present in baobab fruit pulp make it contraindicated and not recommended for the following people:
- As a precaution, young children, pregnant, or breastfeeding women should avoid taking baobab.
- Due to its potassium content, baobab is not recommended for individuals with heart or kidney failure.
- Individuals with intestinal disorders should consume baobab with caution. Its high fiber content can cause bloating and flatulence.
Taking baobab can cause the following side effects:
- Laxative effect.
- Digestive discomfort, bloating and flatulence.
If symptoms persist, stop consumption and consult a physician.
History, culture and market
A tree rooted in African culture
Native to the sub-Saharan savanna, the African baobab mainly grows in the Sahel region: Senegal, Mali, Burkina Faso, Nigeria… However, it is found throughout Africa, including on islands: Madagascar, Comoros…
The baobab, famous as the “tree of words,” is deeply rooted in African culture. Local populations use it for therapeutic, nutritional, economic, and sociocultural purposes. In Senegal, every part of the tree has a use: its leaves are used in cooking, the bark is for making ropes, and the juice extracted from the fruit relieves diarrhea.
Gradually, the baobab has also become an important source of income for the residents. In 2017, Africa exported 450 tonnes of pulp powder (compared to 50 tonnes in 2013). And international demand keeps growing. The baobab market could represent 350 million euros by 2025 according to the African Baobab Alliance.
A threatened tree
Unfortunately, baobabs are endangered. Currently, 6 out of 8 species of baobab worldwide are threatened and listed on the IUCN (International Union for Conservation of Nature) Red List. Climate change, intensive production, and Africa’s industrial development are the main threats facing baobabs.
Despite its exceptional resistance to drought, the baobab is weakened by increasingly high temperatures. In Senegal, the cement industry and the establishment of quarries further weaken the African baobab.
Report by Julia Perez and Charlotte Jean
Sources and scientific studies
Emmy De Caluwé, Kateřina Halamová, Patrick Van Damme, 2010. Adansonia digitata L. – A review of traditional uses, phytochemistry and pharmacology.
Chadare FJ, Linnemann AR, Hounhouigan JD, Nout MJ, Van Boekel MA, 2009. Baobab food products: a review on their composition and nutritional value.
Bamidele Owoyele, Ahmed O Bakare, 2017. Analgesic properties of aqueous bark extract of Adansonia digitata in Wistar rats.
Yihunie Ayele, Jung-Ah Kim, Eunhee Park, Ye-Jung Kim, Negussie Retta, Gulelat Dessie, Sang-Ki Rhee, Kwangoh Koh, Kung-Woo Nam, et Hee Seon Kim, 2013. A Methanol Extract of Adansonia digitata L. Leaves Inhibits Pro-Inflammatory iNOS Possibly via the Inhibition of NF-κB Activation.
Alessandra Braca, Chiara Sinisgalli, Marinella De Leo, Beatrice Muscatello, Pier Luigi Cioni, Luigi Milella, Angela Ostuni, Sergio Giani, and Rokia Sanogo, 2018. Phytochemical Profile, Antioxidant and Antidiabetic Activities of Adansonia digitata L. (Baobab) from Mali, as a Source of Health-Promoting Compounds.
David T. Tembo, Melvin J. Holmes, Lisa J. Marshall, 2017. Effect of thermal treatment and storage on bioactive compounds, organic acids and antioxidant activity of baobab fruit (Adansonia digitata) pulp from Malawi.
Oluwatoyin Rebecca Afolabi, Tope Popoola, 2005. The effects of baobab pulp powder on the micro flora involved in tempe fermentation.
