Why do people die at a tender age? Why are people getting hypertensive? Why are young people having diabetes? Why do we have more cancer patients in the hospital? see steps in preventing cancer Why do we have more obese people? These are some of the things we've always wanted answers to. Basically, it's from what we eat. Many Nigerians spend more on food that are disastrous to their health when they can easily get local food at a very cheaper rate. We all need to inculcate a healthy eating habit and here are some of the affordable Nigeria recipes with high nutritional values.
WATER MELON
Melons may come in different shapes, sizes, and colors, but they all have two things in common: a soft, sweet, juicy pulp and superb taste. Melon contains potassium which regulates heartbeat, it prevent the risk of having stroke and hypertension. Melon is also abundant in vitamin C which aids wound healing and prevents scuvvy. These are its nutritional values;
Carbohydrate
52.4 (219 kJ)
From Fat 2.8 (11.7 kJ)
From Protein 5.0 (20.9 kJ)
From Alcohol 0.0 (0.0 kJ)
Amounts Per Selected Serving %DV
Total Carbohydrate 15.6 g 5%
Dietary Fiber 1.6 g 6%
Starch 0.1 g
Sugars 13.9 g
Amounts Per Selected Serving %DV
Total Fat 0.3 g 1%
Saturated Fat 0.1 g 0%
Monounsaturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Total trans fatty acids ~
Total trans-monoenoic fatty
acids
Total trans-polyenoic fatty
acids
Total Omega-3 fatty acids 81.4 mg
Total Omega-6 fatty acids 62.0 mg
Amounts Per Selected Serving %DV
Protein 25.8 g
Amounts Per Selected Serving %DV
Vitamin A 5987 IU 120%
Vitamin C 65.0 mg 108%
Vitamin D ~ ~
Vitamin E (Alpha Tocopherol) 0.1 mg 0%
Vitamin K 4.4 mcg 6%
Thiamin 0.1 mg 5%
Riboflavin 0.0 mg 2%
Niacin 1.3 mg 6%
Vitamin B6 0.1 mg 6%
Folate 37.2 mcg 9%
Vitamin B12 0.0 mcg 0%
Pantothenic Acid 0.2 mg 2%
Choline 13.5 mg
Betaine 0.2 mg
Amounts Per Selected Serving %DV
Calcium 15.9 mg 2%
Iron 0.4 mg 2%
Magnesium 21.2 mg 5%
Phosphorus 26.5 mg 3%
Potassium 473 mg 14%
Sodium 28.3 mg 1%
Zinc 0.3 mg 2%
Copper 0.1 mg 4%
Manganese 0.1 mg 4%
Selenium 0.7 mcg 1%
Fluoride 1.8 mcg
Amounts Per Selected Serving %DV
Cholesterol 0.0 mg 0%
Phytosterols 17.7 mg
Amounts Per Selected Serving %DV
Alcohol 0.0 g
Water 160 g
Ash 1.2 g
Caffeine 0.0 mg
Theobromine 0.0 mg
EBOLO
"Ebolo" is a type of vegetable found mostly in the western part of Nigeria. It's botanical name is crassocephalum rubens and it has high nutritional values such as 550 mg of protein , magnesium, potassium, beta carotene, iron, vitamin B complex, vitamin C, vitamin A and K. This vegetable is also low in calories and fats, contains antioxidants, protects from stress and diseases such as cancer, boosts immunity, and absorbs excess water in the colon which prevents constipation, colon cancer, rectal fissures and IBS (Irritable Bowel Syndrome).
Consume at least 7-9 servings of fresh vegetable everyday.
WATER YAM
Water yam is a type of yam found in West Africa and one of the oldest crop so far. It's a brown cylindrical smooth-skinned firm tuber. It botanical name is dioscorea alata. There's no secret that water yam slows down ageing process and boosts immunity. It is also good for diabetic patients as it contains lots of fibre, antioxidants, 6.7g of protein and suppresses blood sugar. It can also be used to manage pile or haemorrhage.
Water yam can also be served as Ikokore(yam pottage)(a popular Nigeria recipe).
Click here to learn how to prepare Ikokore
GUINEA CORN(SORGHUM)
Guinea corn is commonly found in West Africa. It is one of the most affordable food in Nigeria. Average northerners in Nigeria feed on guinea corn on daily basis. It's a very wholesome food when served with hot milk and "beske"
A 3/4-cup serving of cooked sorghum
contains about 165 calories and provides approximately 3 grams of fat, 14.2 grams of protein and 36 grams of carbohydrates, including more than 3 grams of fiber, or about 13 percent of the daily value for fiber. Fiber helps fill you up without a lot of calories and may help lower your risk for cancer, constipation, high blood
sugar and high cholesterol. Sorghum also lowers the risk of heart disease, obesity and cancer. Choosing guinea corn over rice may help prevent diabetes as it lowers blood sugar level.
This also serve as a weaning diet which help babies gain weight fast.
COTTON SEED FLOUR (EWE OWU)
"Ewe Owu" is mostly consumed among the Yorubas. It is cost effective and one of the copiously available natural resources of high protein quality (59.1g), 20% oil and 3.5% starch.
It can be served with amala, eba, semo and iyan.
BEEF
Despite all the propaganda that avoiding meat gives more health benefits. Beef still has a lot of health benefits. Beef supplies a profuse amount of key nutrients needed by everyone especially the kids and teenagers which contribute to their optimal growth and prevents iron deficiency during adolescence (especially girls during their menstrual period) .
Not only that beef helps in growing it also contains CLA (Conjugated Linoleic Acid) which helps prevent cancer, tumor growth and reduces body weight. 3 ounces of lean beef provides you with phosphorus which is essential for strong bone and teeth, iron which prevents fatigue, zinc which shoves the body immune system and protein which repairs worn out body tissue and enhances muscular body.
SNAIL
Snails are consumed practically in every part of Nigeria. It has an amazing, astounding and incredible health benefits. It's one of the richest meat ever. Snails are mostly enjoyed when fried and it contains less than 2.5% fat, 15% protein, and 80% water.
Snails help in maintaining a healthy weight and it shouldn't be consumed if you are on a low-cholesterol diet because it contains 55 mg of cholesterol. 100g serving of snail leaves you with just 90 calories which is still healthy for you.
CRAY FISH
There is no doubt that fish is a brain-food. When I was gathering information on the nutritional facts of crayfish for this page, I realized that nutritionists are now convinced that crayfish promotes mental health. Crayfish contains almost all the nutrients human being needs.
2-3 ounces serving of crayfish leaves you with the following nutritional benefits:
Total fat 1 g.
Saturated fat 0 g.
Cholesterol 126 mg.(compare one egg 200 mg.)
Sodium 170 mg.
Total Carbohydrate 0 g.
Dietary fiber 0 g.
Sugars 0 g.
Protein 16 g.
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