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Jamaican Superfoods:
Nature’s Powerhouses for Health and Healing

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jamaican_callaloo.jpgJamaican Superfoods - Jamaican Callaloo

by Venesha Johnson | Associate Writer

We live in the 21st century, where medicine and technology can do just about anything, especially when it comes to improving your health and healing certain illnesses and diseases. Regardless, many of us in Jamaica still turn to our natural herbs and foods as our first medicinal option.

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You see, we are among the lucky few who still have day-to-day access to real organic food. Even though our go-to for illnesses is usually a herb or a combination of herbs, we have many foods, especially “grung foods” or “hard food,” with numerous health and healing benefits. These foods not only help prevent certain illnesses and diseases but also play a key role in healing our bodies.

So, in this article, I’ll introduce you to some of our Jamaican superfoods, how we enjoy them in our cuisine and the health benefits they bring to the table.

Callaloo

Callaloo is a leafy green vegetable that’s a staple in Jamaican cooking. It is my favourite leafy green, and like most Jamaicans, I often steam it with onions, tomatoes, and Scotch bonnet peppers. Sometimes, it’s even added to soups, rice, and patties for extra nutrition. Callaloo is packed with vitamins A, C, and K, as well as iron and calcium, making it excellent for boosting immunity, supporting bone health, and improving vision.

Pumpkin

jamaican_pumpkin.jpgJamaican Pumpkin

Pumpkin is a star ingredient in many Jamaican dishes, especially soups, porridges, and desserts. But my favourite way to have it is in this tasty pumpkin punch! This vibrant orange fruit is rich in beta-carotene, an antioxidant that converts to vitamin A in the body, supporting eye health and boosting immunity. It’s also high in fibre, which aids digestion, and potassium, which helps maintain healthy blood pressure levels.

Green Bananas

bananas_for_export_trade_board_govGreen Bananas

Green bananas, or “green fig” as some Jamaicans call them, are a popular choice for a hearty breakfast or side dish. They are boiled and served plain or mashed with butter and spices. They are my go-to side dish when I am trying to cut back on having rice in my diet. Green bananas are rich in resistant starch, which acts as a prebiotic to nourish good gut bacteria. They also provide a slow and steady energy release, making them perfect for a long day’s work.

Breadfruit

roasting_breadfruit_jamaicanRoast Breadfruit

Breadfruit is another favourite, loved for its versatility. In Jamaica, we roast, boil, or fry it and pair it with ackee and saltfish, curry dishes, or just about anything else. It complements most proteins perfectly. Breadfruit is an excellent source of complex carbohydrates, fibre, and essential vitamins, promoting energy, digestion, and overall well-being.

Carrots

Carrots are a common feature in Jamaican soups, stews, and juices, especially the iconic carrot and beetroot juice. Their vibrant orange colour comes from beta-carotene, which is great for eye health. Carrots also provide antioxidants and vitamin C, supporting immunity and glowing skin.

Cassava

Cassava, also known as yuca, is a root vegetable that’s boiled, fried, or made into bammy, a traditional flatbread often served with fried fish. It’s high in carbohydrates, provides an energy boost, and contains folate and vitamin C, which support prenatal health and immune function.

Yellow Yam and White Yam

Jamaican Roasted YamRoast Yam

Yams are staples in many of our dishes. These starchy tubers are boiled or roasted and served alongside dishes like saltfish or stew. They are loaded with complex carbohydrates, potassium, and fibre, helping with muscle recovery, heart health, and sustained energy.

Dasheen

Dasheen, also called taro, is another root vegetable cherished in Jamaican cuisine. It’s often cooked in soups or served boiled as a side. Dasheen is high in dietary fibre and vitamins like B6 and C, promoting digestive health, reducing inflammation, and providing lasting energy.

Avocado

jamaican_avocado_benefitsAvocado (Jamaican Pear)

Known locally as “pear,” avocado is a beloved fruit in Jamaica. It’s eaten fresh with bread, added to salads, or served alongside a traditional meal. However, nothing compares to the iconic bulla and pear combo! Avocado is rich in healthy fats, particularly monounsaturated fats, which support heart health. It’s also loaded with potassium, vitamin E, and antioxidants, contributing to glowing skin and brain function.

Jamaica’s superfoods are more than just delicious additions to our meals. These foods not only nourish the body but also help to prevent and heal illnesses, showcasing the power of nature in every bite.

So, the next time you’re enjoying a plate of yam and callaloo or sipping on a hearty pumpkin soup, remember, you’re feeding your body with some of the best medicine the earth has to offer!

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Return to Jamaican Comfort Foods from Jamaican Superfoods 
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References & Sources For Jamaican Superfoods

  1. Delectable Food from Jamaica - tasty Jamaican Food & Drinks (no date) My Island Jamaica. Available at: https://www.my-island-jamaica.com/food_from_jamaica.html (Accessed: 26 January 2025).

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