Some Nigerian foods and their nutritional health benefits
By Samu Shefidu Asekomhe
Egusi Soup
Egusi is a popular West African dish that takes its name from the seeds of plants like melons, gourds, and squash. After these seeds are dried and grounded, they become a major ingredient for making Egusi soup. The soup is usually eaten with pounded yam though it can be eaten with other swallows.
A bowl of regular Nigerian Egusi soup is prepared with grounded melon seeds, vegetables of different kinds as well as goat, beef, fish, or shellfish. Some of the health benefits of Egusi soup include:
1) Skin Improvement as it contains antioxidant properties that help to fight aging and slows down the aging process.
2)Appetite improvement.
3)Aids digestion—bowel movement is made more comfortable after eating a sumptuous meal of Egusi soup.
4)Prevention of malnutrition as Egusi soup keeps you nourished due to the different ingredients used in preparing it.
5)Maintaining good heart condition—Egusi contains unsaturated fat that is good for the heart. This helps significantly in reducing the risk of heart diseases by ensuring blood cholesterol levels are balanced.
How to prepare Egusi Soup
This recipe will show you how to make Nigerian Egusi Soup, a popular West African soup made with melon seeds.
*1 cup blended onion (about 3- 5 and fresh chilies, to taste)
*4 cups egusi (melon seeds, ground or milled)
*1⁄2 – 1 cup palm oil
*2 teaspoons fresh Une (Iru, locust beans)
*Salt (to taste)
*Ground crayfish (to taste)
*7– 8 cups stock
*Cooked Meat & fish (quantity and variety to personal preference)
*2 cups cut pumpkin leaves
*1 cup waterleaf (cut)
*3 tablespoons bitter leaf (washed)
EGUSI PASTE:
Prepare the egusi paste:
Blend egusi seeds and onion mixture. Set aside.
Make the soup:
1.In a large pot, heat the palm oil on medium for a minute and then add the Une.
2.Slowly add the stock and set on low heat to simmer.
3.Scoop teaspoon size balls of the egusi paste mixture into the stock. Be sure to keep ball shape.
3.Leave to simmer for 20 – 30 minutes so the balls cook through.
4.Add the meat and fish and other bits which you’d like to use.
5.Add cut-up pumpkin leaves.
6.Add the waterleaf.
7.Stir and put a lid on the pot and allow cook for 7–10 minutes, till the leaves wilt.
8.Add the bitter leaf. Leave the lid off while the cooking finishes for another 5-10 minutes.
Now you can sit back and enjoy your delicious Nigerian Egusi Soup!
When the body is undergoing rapid growth such as infancy, pregnancy, adolescence, etc. folate is found to be essential during these critical periods. It also shields pregnant women against miscarriage and reduces the risk of congenital disabilities as well as congenital deformities.
Garlic
General health benefits of garlic
1.Wards Off Cough and Cold
Raw garlic has the potential to ward off cough and cold infections. Eating two crushed garlic cloves on an empty stomach has the maximum benefit. For kids and babies, hanging garlic cloves in a thread around their necks is supposed to relieve congestion symptoms.
2.Good for Cardiac Health
Allicin, a compound found in garlic stops the oxidising of LDL (bad cholesterol). This reduces cholesterol levels and improves heart health. Regular consumption of garlic reduces the incidence of blood clots and thus helps prevent thromboembolism. Garlic also lowers blood pressure so is good for patients with hypertension. Read more on How to control high blood pressure.
3.Improves Brain Functioning
Garlic promotes brain health because of its antioxidant and anti-inflammatory properties. It is effective against neurodegenerative diseases like Alzheimer’s and dementia. Also, read more on the best brain foods to include in your diet.
4.Improves Digestion
Digestive problems improve with the inclusion of raw garlic in the diet. It benefits the intestines and reduces inflammation. Eating raw garlic helps to clear out intestinal worms. The good thing is that it destroys the bad bacteria and protects the good bacteria in the gut.
5.Balances Blood Sugar
Those who suffer from diabetes observe their blood sugar levels regulating the consumption of raw garlic.
6.Boosts Immunity
Garlic protects against free radicals and prevents damage to the DNA. Zinc in garlic promotes immunity. Vitamin C helps to fight off infections. It is very beneficial against eye and ear infections as it has antimicrobial properties.
7. Improves Skin Health
Garlic helps prevent acne and lightens acne scars. Cold sores, psoriasis, rashes, and blisters can all benefit from the application of garlic juice. It also protects against UV rays and therefore prevents ageing.
10 Health Benefits of Garlic (Lahsun)
Garlic has been part of the kitchens for centuries. This herb has curative and medicinal properties because of its antibacterial and antiseptic nature. The beneficial properties of garlic are because of a compound, Allicin. It is rich in minerals like phosphorus, zinc, potassium, and magnesium. Vitamins C, K, Folate, niacin and thiamine also are found abundantly in garlic.
Health Benefits of Garlic.
Garlic Nutritional Chart
The Health Benefits of Eating Garlic (Lahsun) are:
1. Wards Off Cough and Cold
2. Good for Cardiac Health
3. Improves Brain Functioning
4. Improves Digestion
5. Balances Blood Sugar
6. Boosts Immunity
7. Improves Skin Health
8. Prevents Cancer and Peptic Ulcer
9. Good for Weight Loss
10. May Improve Athletic Performance
11. Fights UTI and Improves Renal Health
12. Reduces Exercise Fatigue
13. Reduces Blood Toxicity
14. Overcome Oestrogen Deficiency
15. Reduce Effects or Onset of Osteoarthritis
16. Prevent Heart Blockages.
SAMU SHEFIDU ASEKOMHE, Department of mass communication, Ahmadu Bello University, zaria. You can contact Asekomhe via 07039851759, samushefidu@gmail.com
