Superfoods are nutrient-dense foods with many health benefits. Nigeria and other African countries have a rich array of nutritious plants, animals and insects. But, reportedly, only 3% is part of our regular diet. This post aims to highlight those foods Nigerians often eat that are packed with many nutrients and health benefits. This will help you intelligently choose your diet for a healthy lifestyle.
Featured Superfoods
Moringa
Moringa is known as the “miracle tree”. This small tree is very rich in antioxidants like polyphenols and flavonoids. This helps control inflammation and improve healing in chronic diseases.
The leaves may be consumed fresh or dry. Moringa seed oil is also a means of consumption. You can add the above to any soup or meal of your choice.
Ugu (Fluted pumpkin leaves)
This common vegetable is packed with iron, vitamin A; and antioxidants. Iron is a mineral used in blood production. Vitamin A is essential for vision. Antioxidants prevent inflammation, and so improve healing, control aging and reduce the risk of cancer.
Ugu may be prepared on its own as a vegetable soup. It can also be added to other soups to contribute its own peculiar rough texture. In fact, ugu is often used to garnish many meals that are not soups, like yam porridge, omelets and vegetable salads.
Ofada Rice
Unlike the usual white rice, ofada rice still has its bran coating. This makes it rich in special nutrients like fibre, vitamin B complex, antioxidants and phosphorus.
Fibre is essential for smooth digestion and easy defecation. Fibre also reduces the risk of colon cancer. Ofada rice also has a lower glycaemic index than refined rice. This means that it causes a slower blood sugar increase after it is eaten than refined rice. This makes it a better choice for patients with diabetes.
Other Notable Mentions
- Egusi (melon seeds)
- Bitter leaf
- Dates
- Fish
- Beans
Conclusion
These superfoods are easily available and affordable. Consciously begin to include them in your diet immediately. That’s a great step for the new year.
Click here to learn more about healthy eating for disease prevention!
