Amasi, also known as maas, is a beloved fermented milk product in South Africa.
Maas is created through the fermentation of full-cream pasteurised cow’s milk, utilising naturally occurring or intentionally added live bacterial cultures. These live cultures contribute not only to its distinctive tangy flavour but also to its numerous health benefits.
One of the main advantages of amasi is its positive impact on digestion and immune health. The live cultures in amasi support a well-functioning digestive system and strengthen the immune system. More good news: amasi is typically well-tolerated by individuals with lactose intolerance, offering an excellent alternative for those who struggle with dairy products.
In addition to its probiotic benefits, amasi contains all the essential nutrients found in milk, making it a wholesome addition to your diet. A single glass of amasi provides around a third of your daily calcium requirements, promoting strong bones and teeth. It also supplies almost half of the daily recommended intake of vitamin B12, vital for cognitive function. Amasi also offers a quarter of your daily potassium needs, aiding in blood pressure regulation and heart health. With good-quality protein for muscle growth and vitamin A for eye health and immunity, amasi is a nutritional powerhouse.
How to include amasi in your diet
South Africa’s food-based dietary guidelines recommend incorporating milk, maas, or yogurt into your daily diet, emphasising the importance of these dairy products in maintaining overall health.
It’s easy to integrate amasi into your daily routine. You can enjoy it as a beverage, pair it with bread, or pour it over pap for a complete meal. It’s also a versatile ingredient for cooing and baking (think pasta, soups, smoothies, muffins, rusks and sauces).
In a nation grappling with lifestyle-related diseases, amasi stands out as a nutritious and probiotic-rich choice. Its lactic acid bacteria, including lactobacillus, make it an effective gut-healing and immune-boosting option. Maas is more than just a South African favourite; it’s a wholesome addition to your diet with numerous benefits for your well-being.
ALSO SEE: Umphokoqo – crumbly mealie pap with amasi
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