Baobab

Baobab is a tree native to certain regions of Africa, Arabia, Australia and Madagascar.

Also known by their scientific name Adansonia, baobab trees can grow up to 98 feet (30 meters) tall and produce a large fruit that is commonly consumed and appreciated for its delicious citrus-like flavor.

The pulp, leaves and seeds of the baobab fruit — which is also available in powdered form — have been associated with many health benefits and are a staple in various recipes and cuisines.

Here are the top 6 benefits of baobab fruit and powder.

 

Rich In Many Important Vitamins and Minerals

Baobab is a good source of many important vitamins and minerals.

Research shows that the nutritional content of baobab can vary depending on the geographical location where it’s grown and between different parts of the plant, such as the leaves, pulp and seeds.

For instance, the pulp is high in vitamin C, antioxidants and several key minerals like potassium, magnesium, iron and zinc (1).

The leaves are rich in calcium and high-quality proteins that can be easily digested.

Furthermore, the seeds and kernel of the plant are loaded with fiber, fat and micronutrients like thiamine, calcium and iron (2, 3).

However, in most parts of the world where fresh baobab is unavailable, it’s more commonly found as a dried powder.

Powdered baobab contains many important nutrients but is especially high in vitamin C, vitamin B6, niacin, iron and potassium.

Two tablespoons (20 grams) of powdered baobab provides approximately (4):

Calories: 50

Protein: 1 gram

Carbs: 16 grams

Fat: 0 grams

Fiber: 9 grams

Vitamin C: 58% of the Reference Daily Intake (RDI)

Vitamin B6: 24% of the RDI

Niacin: 20% of the RDI

Iron: 9% of the RDI

Potassium: 9% of the RDI

Magnesium: 8% of the RDI

Calcium: 7% of the RDI

Therefore, both powdered baobab and fresh parts of the plant are highly nutritious.

 

May Aid Weight Loss By Promoting Feelings of Fullness

Some research has found that adding baobab to your diet may be beneficial if you’re looking to drop a few extra pounds.

It can help curb cravings and promote feelings of fullness, helping you eat less and lose weight.

One small study in 20 people showed that drinking a smoothie with 15 grams of baobab extract significantly reduced feelings of hunger compared to a placebo drink (5).

Baobab is also high in fiber, with most powdered preparations packing around 4.5 grams of fiber into each tablespoon (10 grams) (4).

Fiber moves through your body very gradually and can help slow the emptying of your stomach, keeping you feeling full longer (6).

Simply increasing your fiber intake by 14 grams per day has been shown to decrease calorie intake by up to 10% and reduce body weight by an average of 4.2 pounds (1.9 kg) over a four-month period (7).

 

May Help Balance Blood Sugar Levels

Adding baobab to your diet may benefit blood sugar control.

In fact, one study found that baking baobab extract into white bread reduced the amount of rapidly-digested starch and slowed down the increase of blood sugar levels in the body (8).

Similarly, another small study in 13 people showed that adding baobab to white bread decreased the amount of insulin needed to transport sugar from the blood to the tissues to help control blood sugar levels (9).

Because of its high fiber content, baobab may also help slow the absorption of sugar into the bloodstream, which can prevent spikes and crashes in blood sugar and stabilize levels long term (10).

 

Antioxidant and Polyphenol Content May Reduce Inflammation

Baobab is packed with antioxidants and polyphenols, which are compounds that protect your cells from oxidative damage and reduce inflammation in your body.

Some studies suggest that chronic inflammation could contribute to a long list of health conditions, including heart disease, cancer, autoimmune disorders and diabetes (11).

Though current research is mostly limited to animals, some studies have observed that baobab may help decrease levels of inflammation in the body.

One rat study found that baobab fruit pulp reduced multiple markers of inflammation and helped protect the heart from damage (12).

A mouse study showed that baobab extract decreased oxidative damage to cells and reduced levels of inflammation (13).

However, despite these promising findings, more research is still needed to determine how baobab may impact inflammation in humans.

 

High Fiber Content May Promote Digestive Health

Baobab is a good source of fiber, and powdered versions can contain up to 18% of the daily recommended value in just one tablespoon (10 grams) (4).

Fiber moves through your gastrointestinal tract undigested and is essential to digestive health (14).

For example, one review of five studies showed that eating more fiber increased stool frequency in people with constipation (15).

Fiber also acts as a prebiotic and feeds the beneficial bacteria in your gut, optimizing the health of your gut microbiome (16).

Other research shows that increasing your intake of fiber may also protect against conditions like intestinal ulcers, inflammatory bowel disease and hemorrhoids (17, 18, 19).