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Many people think that food in Nigeria is unhealthy. This is not
true at all. In a tropical climate, we are blessed with an abundance
of fruits and colourful vegetables growing all year round.
In Nigeria, many of our dishes are vegetable based
which is already a good start and we have fruits like pineapple,
bananas, oranges, papaya, melons, mangos and guava growing all
round. These fruits and vegetables are rich in antioxidants
which give the immune system a boost. Having an abundance of these
is like having a pot of gold in your backyard.
Foods
such as Yam, sweet potato, rice are vital sources of carbohydrates
while vegetables like Spinach, (Efo) Okra and tomatoes (technically
a fruit) are a staple in the Nigerian household (think stew!)
and chicken, beans and meat are good protein sources.
| Nigerian
examples: |
Protein |
Carbohydrates |
Vegetables |
|
Meat |
Yam
|
Efo |
| Moi-Moi |
Sweet
Potatoes |
Edikang
Ikong |
| Pepper
Soup |
Jollof
Rice |
Afang
Soup |
| Chicken |
Eba |
Okra |
| Fish |
Amala |
Spinach |
| Ewa |
Garri |
Bitterleaf
Soup |
| Eggs
|
Plantain |
|
| Snail |
|
|
|
Like
most countries, Nigerian food has the basis for good health
but the problem is the way we eat it; too much oil, too much
fried food and too much red meat.
Interesting enough Palm oil, one of our favorites is one of
the few vegetable oils that is relatively high in saturated
oil, however a study by a group of researchers in China comparing
palm, soybean, peanut oils and lard showed that palm oil actually
increased the levels of good cholesterol and reduced the levels
of bad cholesterol in the blood.
Palm oil also comes with its own antioxidants. Fact is, palm
oil is “highly charged” with antioxidants. Natural
palm oil is a bright red/orange. It is filled with natural
carotenoids, and is a very healthful oil.
This doesn’t mean you should cook with lots of oil.
Oil should always be eaten in small amounts as it is fat and
we all know what happens to too much fat!
In
conclusion, Nigerian food is good for you as long as you
eat it the right way;
A few final tips;
-
Boil or grill your plantain instead of frying it.
- Grill
your meat instead of frying it.
- Reduce
the amount of oil in your stews.
- Exchange
red meat with lean chicken such as guinea fowl.
- Eat
more vegetables and more protein.
- Eat
less refined carbohydrates such as white bread and sugary
snacks.
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