Getting your essential nutrients in wild north Queensland

It is estimated around 50,000-60,000 years ago, ancestors of the Australian aboriginal people populated Sahul - the supposed land mass that connected Australia and Papua New Guinea at the time.^1,2 Some of the earliest evidence of this comes from a site known as Madjedbebe, in Arnhem Land, Northern Territory, Australia, where stone tools and wild animal remains (among other artifacts) were found and dated.³ These ancestors were “hunter-gatherers”, a way of life still incorporated into the culture of their descendents tens of thousands of years later.

There are benefits of different ways of living in different parts of the world and for different situations. Farming is neccessary when you have to prepare for a harsh winter, but when food is plentiful all year around, it is not essential. Being able to hunt and gather your food from the wilderness is a valuable skill. One just requires some knowledge of what to look for, where to look, how to prepare it and, of course, if possible, what essential nutrients it contains.

How to get your essential nutrients in wild north Queensland, hunter-gatherer style

Australia is a large continent with different climates and environments. The animals and vegetation in one corner differ from another. In this post, the focus will be foods available in the region of north Queensland - native and introduced.

There are a lot of foods with nutrient values currently unpublished that are not included, so remember, there are many more foods in wild north Queensland than those below! Also, the foods below, or associated plant parts, may contain toxins and nutrients in quantities unknown, unpublished or that are incorrect, so always get an expert second opinion before consuming them in any amount. Lastly, never eat anything unless you are absolutely sure you can identify it!

To simplify things, the following example recommended nutrient intakes will be for a woman, between the ages 19 and 30, weighing 53kgs, according to current Australian recommendations.³⁶ If this doesn’t describe you, find your recommended essential nutrient intake values or use the calculator!

100g

Pandanus is the genus name given to the group of palm-like trees to which many different species belong. They are also known as screw pines or screw palms. Pandanus are distributed in tropical and subtropical regions including along the north and east coast of Australia, southeast Asia, the Pacific Islands, India and Madagascar. The female trees bare the fruit, which are made of small individual sections called keys and are usually yellow-orange in colour when ripe. 100g of pandanus fruit contains 6.5% of the example vitamin B3 (niacin) RDI and 7% of the vitamin C RDI.^4,5

Pandanus fruits.

30g

The sea almond tree, Terminalia catappa, is a tropical tree growing in Asia and north-east Australia. The tree produces a fruit, classified as a drupe, with a thin flesh surrounding a large fibrous nut that encloses the edible seed. Like many of the bush foods sea almond seeds are rich source of vitamin C, with 30g containing 120% of the vitamin C RDI.⁶ 30g of sea almond seeds also contains 6% of the vitamin A RDI and 97% of the zinc RDI.⁶

Sea almond fruits.

150g

The great morinda tree, Morinda citrifolia, produces fruits that are very soft and smelly, with a translucent white skin when ripe. The fruit is also known as Noni fruit or Cheese fruit. The seeds of the great morinda are carried by ocean currents spreading the tree across Australia, South East Asia, India, Tahiti and Hawaii. 150g of great morinda fruit contains 187% of the vitamin C RDI.⁷

100g

The lemon aspen is the name sometimes given to different species of trees in the Acronychia genus. The Acronychia acidula and Acronychia imperforata are just two examples, native to Australia. They produce small edible fruits that are yellow or cream coloured. 100g of lemon aspen fruit contains 32% of the example manganese AI.⁸

100g

Davidson’s plum comes from the Davidsonia pruriens tree in Australia. The sour fruit is often made into sauces, jams and other preserves. Along with the lemon aspen fruit, Davidson’s plum is a rich source of manganese. 100g of Davidson’s plum contains 28% of the example manganese AI.⁸

100g

Bush tomatoes refer to many different species of plant in the genus Solanum, native to Australia. They produce small fruit, that look similar to unripe cherry tomatoes. Although they are a native Australian food, eaten both fresh and dried, some species have higher levels of toxins. The fruit is a good source of trace minerals, especially copper, and some vitamins. 100g of the bush tomato contains 233% of the copper RDI and 77% of the vitamin B1 (thiamin) according to a study.⁸

100g

The riberry, Syzygium luehmanii, also known as cherry alder, is an Australian lilly pilly that produces small red fruit with white pulp. In 100g of riberry there is 40% of the example manganese AI.⁸ Combined with the lemon aspen and the Davidson’s plum, the total managanese AI has been reached. The riberry also has a good amount of vitamin C, with 100g containing 69% of the RDI.⁹

100g

The burdekin plum tree, Pleiogynium timorense, produces fruit that are sour and red-purple in colour. It grows in Australia, the Pacific Islands, Indonesia and the Philippines. 100g of Burdekin plum contains 24% of the daily calcium RDI and 14% of the zinc RDI.¹⁰ 100g also contains 50% of the vitamin C RDI.⁹

50g

Native rosella, Hibiscus heterophyllus, is an Australian Hibiscus closely related to Hibiscus sabdariffa, also known as roselle. When the plant’s flower withers, the calyx at the base of the flower begins to enlarge, becoming crisp and juicy. 50g contains 8% of the calcium RDI, 8% of the iron RDI and 3% of the vitamin B2 (riboflavin) RDI.¹¹

150g

The coconut palm, Cocos nucifera, is a tropical tree that produces fruit used in food and beverages worldwide. Inside the nut is the edible endosperm, which can consist of both a solid and a liquid portion. The coconut meat is the solid endosperm that forms against the inside of the nut wall (endocarp) from the liquid endosperm. Coconut meat contains many of the essential vitamins. 150g of coconut meat contains 9% of the vitamin B1 (thiamin) RDI, 11% of the vitamin B5 (pantothenic acid) AI and 10% of the folate RDI.¹²

Coconuts on the coconut palm, in which one can find coconut meat and coconut water.

250g

Coconut water, of the Cocos nucifera, is the liquid endosperm which turns into coconut meat as the fruit matures. 250g of the coconut water contains 23% of the potassium AI,¹³ 22% of the sodium AI^12,13 and 13% of the vitamin B2 (riboflavin) RDI.¹²

110g

Barramundi, Lates calcarifer, is a fish indigenous to the waters around South East Asia and northern Australia. Fish is plentiful in many essential nutrients, including selenium and vitamin D. In 110g of raw barramundi fillet there is 62% of the selenium RDI and 235% of the vitamin D AI.^14,15 The Australian National health and Medical Research Council hasn’t set recommendations for the individual amino acids. Instead the recommended intake is for protein in general. Barramundi is a rich source of all the essential amino acids. It is about 20% protein and, therefore, 110g of raw barramundi fillet contains 22g of protein or 55% of the protein RDI (for our woman weighing 53kgs).¹⁵

150g

Auricularia auricular-judae, is a species of jelly fungi within the genus Auricularia. This species and other species in the genus, such as Auricularia polytricha, are said to resemble fleshy ears. The jew ear is a great source of copper according to a study, with 150g containing 56% of the copper RDI. The Judas’ ear mushroom is also rich in vitamins, especially vitamin B5, pantothenic acid. 150g of the mushroom contains 75% of the vitamin B5 AI.¹⁶

110g

Spanish mackerel belong to the tribe of fish, Scomberomorini. Narrow-barred spanish mackerel, Scomberomorus commerson, is a member of the genus Scomberomorus within Scomberomorini. Vitamins and minerals are plentiful in seafood, including the spanish mackerel. In 110g of raw spanish mackerel fillet nutrients include: 27% of the phosphorous RDI,¹⁷ 47% of the iodine RDI,¹⁸ 79% of the selenium RDI,¹⁸ 413% of the vitamin B12 (cobalamin) RDI,¹⁸ 220% of the vitamin D AI¹⁸ and 11% of the linolenic acid (omega-3) AI.¹⁹ A 110g fillet of raw spanish mackerel contains 60% of the protein RDI.¹⁹

100g

The creek lilly pilly, Syzygium australe, is an Australian lilly pilly that produces small pinky, red or purplish fruit. Again, like many bush fruits, it is a rich source of vitamin C. 100g of creek lilly pilly contain 28% of the vitamin C RDI.⁹

120g

Oysters are bivalve molluscs and the edible varieties typically belong to genera such as Crassostrea, Ostrea and Saccostrea. The black lip rock oyster and the spiny rock oyster in North Queensland are both species of the Saccostrea genus.²⁰ They are very rich sources of essential nutrients including fatty acids, amino acids, vitamins and minerals. One can obtain all bulk minerals from oysters, but according to one study,²¹ especially phosphorous. In 120g of oysters there is 37% of the phosphorous RDI. Iodine, one of the trace minerals, is plentiful in seafood, including the oyster. In 120g of oysters there is 75% of the iodine RDI.^18,22,23 In the same quantity there is: 105% of the selenium RDI,^18,21 50% of the zinc RDI,²¹ 750% of the vitamin B12 (cobalamin) RDI,¹⁸ 192% of the vitamin D AI¹⁸ and 14% of the Vitamin A RDI.¹² Oysters are, of course, a source of amino acids too. They are roughly 20% protein according to one study²¹ and therefore 120g of oysters contain 24g of protein (60% of the example protein RDI).

30g

Australian wattle trees belong to the genus Acacia. The seeds of the tree grow in pods and are a nutritious traditional food of the indigenous Australians. 30g of wattle seeds contain 17% of the magnesium RDI, 17% of the iron RDI, 28% of the copper RDI and 8% of the zinc RDI.^10,24 Wattle seeds are also a great source of linoleic acid (omega-6), with 30g containing 23% of the linoleic acid AI.^25,26

150g

The tamarind tree, Tamarindus indica, is a native tropical African tree that produces edible fruit. The fruit pods consist of a sweet and sour pulp surrounding edible seeds. The pulp is quite rich in nutrients, with 150g containing 30% of the iron RDI,^12,27 58% of the vitamin B1 (thiamin) RDI,¹² 21% of the vitamin B3 (niacin) RDI¹² and 80% of the vitamin C RDI.^12,27

Tamarind pods in which one can find the tamarind seeds and pulp.

30g

The seeds of the Tamarindus indica are a rich source of vitamin C, with 30g containing 27% of the RDI value.²⁷

100g

The candlenut tree, Aleurites moluccana, grows in tropical regions of the world. The kernels of the candlenut are high in oil and in some Pacific Islands the seeds were skewered on sticks, lit on fire and used as candles, giving the tree its name. The candlenut kernel is rich in both linoleic acid (omega-6) and linolenic acid (omega-3). 100g of the candlenut kernel contains 79% of the linoleic acid (omega-6) AI value and 579% of the linolenic acid (omega-3) AI value.^7,28 It is also a very rich source of thiamin with 100g containing 385% of the vitamin B1 (thiamin) RDI.⁷ It is recommended not to eat the candlenut raw, however, but roasted instead.

100g

The blue quandong, Elaeocarpus grandus, is a tall rainforest tree with round, blue fruit. The blue quandong has some vitamin C, but it is not a rich source. 100g of blue quandong contains 4% of the vitamin C RDI.⁷

100g

The chinee apple, Zizyphus mauritiana, also known as jujube, is cultivated in tropical and subtropical regions of the world such as China, India, north Africa and the Middle East. It has been introduced to Australia as well, where it grows wild around many northern towns. It is high in minerals with 100g containing: 31% of the magnesium RDI, 22% of the calcium RDI, 56% of the potassium AI, 21% of the iron RDI, 17% of the manganese AI and 19% of the zinc RDI. It is also rich in vitamin C containing 589% of the RDI!²⁹

30g

The stinking passionfruit, Passiflora foetida, is a vine that produces small, tasty, thin-skinned, yellow-orange fruits, encased in hairy bracts. It is native to the Americas but has been introduced to tropical regions around the world. In 30g of stinking passionfruit there is 5% of the copper RDI, 2% of the manganese AI and 4% of the zinc RDI, as well as many of the bulk minerals.³⁰

Stinking passionfruit.

10g

Purslane, pigweed or Portulaca oleracea, is a succulent, ground-hugging herb with small yellow flowers. It is a very good source of alpha-linolenic acid, the essential omega-3 fatty acid, as well as many of the other essential nutrients. In 10g of pigweed there is 4% of the linolenic acid (omega-3) AI value.³¹

110g

The prickly pear cactus, Opuntia, is a genus of cactus with broad flat pads, yellow-orange flowers and red or purple edible fruits. They are native throughout the Americas and have been introduced to places like Australia. The introduced cactus fruit contains a lot of Vitamin K, with 110g containing 97% of the vitamin K AI value. It also is a good source of magnesium and vitamin C.³²

10g

Gotu kola, Centella asiatica, is a ground covering, creeping herb with orbicular-reniform, fan-shaped leaves. It has been used as a traditional medicinal herb in places like China, India, Sri Lanka, Nepal and Madagascar for thousands of years. It also grows in Australia, South Africa and Eastern Europe. It is high in iron, with 10g containing 7% of the iron RDI. 10g of gotu kola also contains 2% of the calcium RDI and 1% of the vitamin B1 (thiamin) RDI.³³

Gotu kola.

10g

Yellow wood sorrel, Oxalis, is a soft herb with clover-shaped leaves. In 10g of it, there is 3% of the magnesium RDI, 8% of the iron RDI, 2% of the copper RDI and 3% of the zinc RDI.³⁴

2.8L

The recommended intake for water includes water from both food and drink. To get a total of 2.8L of water in one day, you could consume water (surprise!). However, because many of the other foods contain water, you could drink less than 2.8L.

Chromium, Molybdenum, Biotin, Vitamin E, Vitamin A, Folate, Choline, Vitamin B3 (Niacin), Vitamin B6 (Pyridoxine)

With the above foods in their stated quantities, all the essential nutrient recommendations are met according to the literature, except for: chromium, molybdenum, biotin, vitamin A, vitamin E, folate, choline, vitamin B3 and vitamin B6.

Chromium and molybdenum are only needed in trace amounts and deficiency is thought to be rare. There is not a lot of literature describing the amounts of chromium or molybdenum in native australian foods... for now!

Published biotin values in foods are few and have found to be inaccurate.³⁵

The rest of these nutrients were not described a lot in literature concerning the above wild australian foods. It does not mean to say that they are not present!

Food Quantities and Nutrients Consumed

The foods and quantities of food in this article are decided upon in order to meet the nutrient recommendations. They are based on the nutrients in the food that are recorded in literature and that so far exist in our database.

For a number of reasons the nutrients consumed according to these amounts is only a very rough estimate.

We are only considering the nutrient amounts that are recorded to be in the food, not the actual nutrient amount that is bioavailable.

There are many nutrients in the foods that are not recorded. The foods may also contain nutrients or anti-nutrients in quantities unknown, unpublished or that are incorrect, so always get an expert second opinion before consuming them in any amount.

Food summary

• 100g Pandanus fruit
• 30g Sea almond seeds
• 150g Great morinda (noni/cheese fruit)
• 100g Lemon Aspen fruit
• 100g Davidson’s plum
• 100g Bush tomato
• 100g Riberry
• 100g Burdekin plum
• 50g Rosella
• 150g Coconut meat
• 250g Coconut water
• 110g Barramundi
• 150g Judas’ ear mushroom
• 110g Spanish mackerel
• 100g Creek lilly pilly fruit
• 120g Black lip rock oyster
• 30g Wattle seeds
• 150g Tamarind pulp
• 30g Tamarind seeds
• 100g Candlenut kernel
• 100g Blue quandong
• 100g Chinee apple
• 30g Stinking passionfruit
• 10g Purslane
• 110g Prickly pear fruit
• 10g Gotu kola
• 10g Yellow wood sorrel
• 2.8L Water

A note on other foods

As mentioned previously, there are many, many more bush foods in north Queensland. Some simply had not enough data describing their nutrient contents and they will be added when the information becomes available. Other traditional meat foods of wild north Queensland are not permitted to hunt in the wild or for recreational purposes and for this reason they are also not included in this article.

References