Adding these five Nigerian superfoods to your meals is an easy way to bring extra nutrients and flavours into your diet.
1. MORINGA LEAVES (MIRACLE TREE)
Moringa, often called the “miracle tree,” is packed with essential vitamins, minerals, and antioxidants. These leaves are loaded with vitamin A, calcium, iron, and amino acids, making them perfect for boosting energy and supporting immune health. Plus, they’re rich in antioxidants, which protect your cells from damage. Moringa leaves can be enjoyed fresh in soups and stews or dried and ground into a powder you can mix into smoothies or sprinkle on meals for a nutritious kick.
2. TIGER NUTS (AYA)
Tiger nuts, or aya, are tiny tubers that bring big health benefits. High in fibre, healthy fats, and minerals like magnesium and potassium, they’re fantastic for digestion, heart health, and strong bones. On their own, they are a tasty snack and are also popular blended into a creamy, dairy-free milk. Their natural sweetness pairs well in smoothies and desserts.
3. UGU (FLUTED PUMPKIN LEAVES)
Ugu, or fluted pumpkin leaves, are a familiar addition to Nigerian dishes like Egusi soup and Okra soup. These leaves are packed with iron, calcium, and antioxidants, all of which support blood health and help prevent anemia. Ugu is also rich in fibre, aiding digestion and supporting weight loss. It’s easy to incorporate into stews, soups, or even smoothies for a daily nutrient boost.
4. BITTER LEAF (EWURO)
Bitter leaf, known as ‘ewuro’, is well-loved for its health benefits. While it has a strong, bitter taste, it’s a go-to in Nigerian cooking for soups and stews. Bitter leaf is full of vitamins A, C, and E, which support the immune system, promote healthy skin, and help reduce inflammation. This powerful detoxifier also supports liver health and digestion, making it a fantastic addition to your diet.
5. OKRA (LADY FINGER)
Okra, often called lady finger, is nutritional with its fibre, vitamins, and minerals. Known for its slightly slimy texture, okra is rich in vitamin C, folate, and magnesium, which are all beneficial for skin, heart, and immune health. The mucilage (natural gel) in okra is also great for digestion. It’s a favourite in Nigerian soups like ‘ogbono’ and can be enjoyed boiled, grilled, or added to stews for an extra nutrient boost.
@ Vanguard Newspaper
