Traditional vegetables in the Southern Africa are African nightshade (Solanum retroflexum Dun) and non-headed Chinese cabbage (known as pak choi). Both of these types of vegetables contain healthy benefits (such as phenolic compounds, with antioxidant properties) and higher levels of calcium and iron than raw spinach.

Did you know that cooking most types of peppers with minimal or no water added, is better for your brain? This is because this type of cooking generally increases the antioxidant capacity of the peppers.