Food supplies the body with the nutrients it needs for energy, growth, repair and protection against disease. Different types of food provide different nutrients, so eating a variety of foods each day is the best way to stay healthy. Below are the main food types, the nutrients they supply, common Cameroonian examples of each, and why they matter.
1. Fruits and Vegetables
- Nutrients: Vitamins (A, C and K), minerals such as potassium and magnesium, dietary fibre and antioxidants.
- Examples: Mango, pawpaw, guava, oranges, pineapple, watermelon, huckleberry (njama njama), bitterleaf, okra, garden eggs, tomatoes and carrots.
- Benefits: Support the immune system, protect the eyes and skin, aid digestion and help prevent constipation.
2. Grains and Starchy Staples
- Nutrients: Carbohydrates, dietary fibre, B-group vitamins (thiamine, riboflavin, niacin), iron and magnesium.
- Examples: Rice, maize (corn), millet, guinea corn, plantain, cassava (garri and water fufu), cocoyam, yam and sweet potato.
- Benefits: The body’s main source of energy; support digestion and help the brain and muscles work well.
3. Protein Foods
- Nutrients: Proteins, B vitamins, iron, zinc and (in some fish) omega-3 fatty acids.
- Examples: Fish (mackerel, tilapia), beef, chicken, goat meat, eggs, beans and soya.
- Benefits: Build and repair body tissues, help produce enzymes and hormones, and strengthen the body’s defences.
4. Milk and Dairy
- Nutrients: Calcium, protein, potassium, phosphorus, riboflavin, vitamin B12 and vitamin D.
- Examples: Fresh milk, fermented milk (kossam), yoghurt and cheese.
- Benefits: Strengthen the bones and teeth, support muscle function and supply energy.
5. Fats and Oils
- Nutrients: Healthy fats (monounsaturated and polyunsaturated), omega-3 and omega-6 fatty acids, and the fat-soluble vitamins E and K.
- Examples: Palm oil, groundnut oil, palm-kernel oil, avocado (pear) and fatty fish.
- Benefits: Provide concentrated energy, protect body organs and help the body absorb fat-soluble vitamins. Fats should be eaten in moderation.
6. Legumes
- Nutrients: Protein, dietary fibre, iron, potassium, folate and magnesium.
- Examples: Beans, groundnuts, cowpeas, soya beans and bambara nuts.
- Benefits: An affordable source of protein for growth, they support heart health, aid digestion and help control blood-sugar levels.
7. Nuts and Seeds
- Nutrients: Healthy fats, protein, fibre, vitamin E and B6, and minerals such as magnesium and zinc.
- Examples: Groundnuts, egusi (melon seeds), cashew nuts, bush mango (ogbono) and njangsa.
- Benefits: Support heart and brain function and provide lasting energy. They are also used to thicken and enrich many local soups.
8. Fish and Seafood
- Nutrients: Protein, omega-3 fatty acids, iodine, selenium and vitamins D and B12.
- Examples: Fresh and smoked fish, crayfish, prawns, periwinkles and snails.
- Benefits: Support the heart, brain and thyroid gland, and supply high-quality protein.
9. Herbs and Spices
- Nutrients: Small amounts of vitamins and minerals, plus antioxidants and anti-inflammatory compounds.
- Examples: Pepper (pili-pili), ginger, garlic, scent leaves (masepo), country onions, bush pepper and njangsa.
- Benefits: Add flavour and aroma to food, help preserve it, and support the immune system.
10. Beverages
- Nutrients: Depending on the drink, water and varying amounts of vitamins, minerals and antioxidants.
- Examples: Clean drinking water, fresh fruit juices, milk and herbal drinks.
- Benefits: Keep the body hydrated and support digestion and temperature control. Water is the healthiest choice; sugary drinks should be limited.
Each food type supplies a different set of nutrients, so no single food can meet all the body’s needs. A balanced diet that combines foods from these groups every day ensures the body receives the energy, building materials and protective nutrients it requires to function well.
