From street vendors to families around the dinner table, everyone loves green mealies and all the different products that come from them. They are not only delicious but also nutritious and affordable snacks packed with vitamins and homegrown goodness, giving a glimpse into the remarkable culinary diversity of Mzansi.

Nhlakanipho Buthelezi from Emondlo in KwaZulu-Natal (KZN) tells Health For Mzansi that he grew up eating mealies and believes that because of its nutrients, it played a big role in his growth.

“I love umbila and prepare it in many ways, as it is our indigenous food. I grew up eating it, and umbila is not just raw maize we see in the garden; it is now used in most of the foods we eat nowadays.”
Nhlakanipho Buthelezi

Enjoying mealies in different ways

“Growing up, we used to plough it, and then upon its ripeness, my grandmother would do many things with it to feed us as kids before it was taken to make maize. Surprisingly, I never experienced any malnutrition or negative effects from eating umbila, which is why I still take umbila even today as a snack,” Buthelezi says.

Favouh Mtetwa from KZN. Photo: Supplied/Health For Mzansi

According to Favouh Mtetwa, the founder and chef of Isinkwa Sethu Sonke (bread for all of us) from KZN, green mealies have been part of daily meals for her family for as long as she can remember, and its versatile nature is what makes corn interesting for her.

“For a great start to any day, my family has always trusted maize porridge to keep them going, and as I have grown up with a family of my own, fresh corn is one of those famous ingredients for most of my salads, which is why it was not difficult to use my grandmother’s recipe for our signature, cornbread. The bread is the core foundation for my catering business,” she says.

“Not only is the bread filling and fresh, but it’s great for anyone on a tight budget or someone trying to cut down on the cost of living. I say that’s a great health benefit, given today’s economy.”

According to dietitian Unarine Sengani from Polokwane, green mealies contain B-complex vitamins, which are good for skin, hair, heart, brain, and proper digestion. It also prevents symptoms of rheumatism by improving joint movement.

Nutritional value and health benefits

“The presence of vitamins A, C, and K, together with selenium, helps improve the functioning of the thyroid gland and the immune system. It is also considered a booster of nutrients that help provide sufficient energy to meet the daily dietary requirements of the body, thus preventing malnutrition,” she says.

Dietitian Unarine Sengani. Photo: Supplied/Health For Mzansi

“Maize grains are usually consumed in both raw and cooked forms and are a good source of carbohydrates. All forms of heat treatment have a positive impact on the degradation of phytic acid (anti-nutrients that decrease the bioavailability of certain minerals in the body), with the degradation being higher in fresh maize than in dried.”

Speaking of some healthy foods that come from green mealies, she mentions maize oil (also known as corn oil), which contains essential fatty acids that help regulate blood pressure and cholesterol levels as well as prevent cardiovascular diseases.

“South Africa’s popular dish, pap, is also produced from the maize meal, as well as samp and popcorn, a healthier alternative to potato crisps. Other foods include cornflakes and corn starch, also known as maizena, used as a thickener for soups and sauces.”
Dietitian Unarine Sengani

Health concerns in mealies

Beyond their benefits, she points out some drawbacks associated with eating green mealies.

“Species of the fungal genera Aspergillus, Fusarium, and Penicillium are known to produce mycotoxins in maize crops, which are associated with the development of chronic diseases including cancer, digestive, blood, and nerve disorders in humans and/or animals. The health impact of mycotoxin exposure, specifically in malnourished populations residing in low-income countries like South Africa is therefore a concern,” she explains.

“Although mycotoxin contamination levels are modest, in rural South Africa, food security often outweighs food safety concerns. In addition, country-specific data on exposure to mycotoxins is lacking and thus necessary for the quantification of the risk.”

Making cornbread

Mtetwa, who excels in baking and selling isinkwa sombila (cornbread), shares a delicious recipe and highlights that it is fresh, fluffy, filling, and can be enjoyed with anything for breakfast, lunch, or dinner.

“There are so many cornbread recipes, but all have one common ingredient, mealies, and I have yet to hear of a corn allergy, meaning cornbread is for everyone, which is the meaning behind the name Isinkwa Sethu Sonke,” says Mtetwa.

ALSO READ: Sour but sweet! Enjoy the tangy taste and health boost of lemons

Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration.