Great Eats: 5 Healthy Foods for the Older Nigerian

The adage, “you are what you eat” still holds true today. Eating nutritious meals regularly, especially as you get older, will help you feel
vibrant and healthy, inside and out. Here are 5 foods popular across Nigeria that are great for your health.

1. Vegetable Soup

This highly nutritious soup usually contains a mix of selected leafy green vegetables such as spinach, pumpkin, waterleaf and even
Lamb’s Lettuce (Canonigos in Spanish), along with meat, fish and palm oil. It is best when not overcooked (to preserve the vitamins in the
vegetables) and can be eaten with healthy-sized portions of wheatmeal, rice or yam.

Why it’s great: Leafy green vegetables are rich in folate, which decreases arterial aging, lowers blood pressure and decreases cancer
rates.

2. Tomato Stew/Sauce

That’s right; our good old stew, which is a staple in Nigerian homes, is doing more for our health than we may realise. According to
nutritionists, the best way to get the positive effects of tomatoes is by eating “10 tablespoons of tomato sauce a week”. In other
cultures where the tomato isn’t consumed in large quantities, this might pose a problem, but for Nigerians, tomato stew, which is
generally eaten with rice, plantain, yam or mixed with okra or ewedu as “soup” for “swallow”, is everyday fare. Instead of using palm oil
or vegetable oil, try making your stew extra healthy with olive oil!

Why it’s great: As well as being good for the heart, tomatoes decrease the risk of arterial aging, heart disease, stroke, memory loss,
impotence, and wrinkling of the skin. Furthermore, tomatoes and tomato-based products contain lycopene, which has been shown to
fight cancer.

3. Groundnut Soup

Generally speaking, nuts are excellent for health, and groundnuts are no exception. Groundnut soup is made by combining copious
amounts of groundnut paste with some tomatoes and meat stock, along with other spicy ingredients. Make this delicious soup part of
your diet, and your body will thank you.

Why it’s great: Groundnuts (like other legumes) contain Phytosterols. Phytosterols not only protect against cardiovascular disease by
interfering with the absorption of cholesterol, they also protect against cancer by inhibiting tumour growth. Groundnuts are also rich in
Vitamin B2, which protects against age-related cognitive decline (think Alzheimer’s Disease). Furthermore, groundnuts are rich in heart-
friendly monounsaturated fats and antioxidants such as oleic acid.

4. Oatmeal

Instant oatmeal is available in several brands, the most popular in Nigeria being Quaker Oats. The oatmeal is prepared by mixing with
boiling water and a tiny pinch of salt, then stirring, hence being referred to as “instant”; once mixed, the oatmeal is ready within a
minute. Many Nigerians also add milk for extra creaminess.

Why it’s great: Low in calories, high in fibre, high in protein and low in fat, this simple meal is a winner any day.  Using milk (low fat or
skimmed milk preferably) adds calcium to the meal. Oatmeal helps dissolve fats and unhealthy cholesterol and this in turn prevents
diabetes and stroke. It is also perfect for breakfast in a weight loss diet, because it fills you up, leading to fewer cravings.
5. Fruit Salad

Every healthy person ought to include fruits as part of their diet. With the abundance of orange, lime, watermelon, grapefruit, guava,
pawpaw, banana, apple and pineapple fruits in Nigeria, not to mention mango and star apple (Udala/Agbalumo), this should be easy.
However, if you’re still having a hard time eating fruits, try having a fruit salad. Basically a mix of 3 or more fruits
(pawpaw+pineapple+watermelon is a popular mix), this meal requires no cooking; just cut up and serve. Slices of mango and banana,
with an orange or two squeezed over them can be heavenly for your taste buds!

Why it’s great: It’s near impossible to list all the benefits of fruits. Citrus fruits (orange, grapefruit, lime, etc) are a great natural source of
Vitamin C. The banana is high in potassium. Mangoes are high in the antioxidants lutein and zeaxanthin, which may help protect vision
and reduce the risk of age-related macular degeneration (the leading cause of blindness in adults). Apples contain antioxidants called
flavonoids, which may help lower the chances of developing diabetes and asthma. Apples are also a natural mouth freshener and clean
your teeth with each crunchy bite. Talk about all-round health. Need we say more? There you are. Eat well, sharpen your mind, and feel
better, live longer and stronger. Enjoy!

Tropical Fruits and

Vegetables
Listed here are Nigeria fruits and vegetables with health benefits, found also in other West African countries. This tropical fruits and
vegetables are sold in Nigerian markets be it in shops, groceries or open markets. The health benefits for each fruit are described fully
in each page.

About Health Benefits of Avocado Fruit

Avocado pear has a range of noteworthy health benefits which are mostly supported by scientific research. These benefits
extend from the internal parts of the human body to the skin.    1.  Helps in Weight Loss It contains fewer...
Details

About Papaya Fruits and its Health Benefits

Papaya is known to be natural sources of vitamins and minerals that are beneficial for proper body functioning. It is one of
the common fruits which can be found mostly in the tropics and is enjoyed by...
Details

About Health Benefits of Water Melon Fruit

Watermelon is very nutritious and is loaded with nutrients that add value to the general health of man and lifestyle. Saying
that watermelon is packed with lots of water content that helps to keep the body hydrated...
Details

About Banana and Its Health Benefits

Banana is one of the best tropical fruits that are very essential to our health that provides us with high nutrients, vitamins,
fiber, potassium and natural sugars like fructose and sucrose. Therefore eating two bananas in...
Details

About Health Benefits of Mango Fruit

Mango is a tropical fruit that is succulent and tastes great and is consumed by many because of its great benefits to health
as it is also known to help reduce the chances of getting some...
Details

9 Amazing Facts and Health Benefits of Guava

Guava is a vitamin-enriched tropical fruit with a unique taste and variety of nutritional values that contribute to the body
tissue repairs and other positive effects. The health benefit of this tropical fruit is not just limited...
Details

About Health Benefits of Pineapple Fruit

Pineapple is a tropical fruit that has an exceptional juicy taste and dessert flavor consisting of coalesced berries and also
bromelain enzymes that can break down protein. It contains antioxidant elements, enzymes and important vitamins with...
Details
About Cucumber Fruit and Its Health Benefits

Cucumber is full of nutrients that contribute positively to health when eaten and when applied directly to the skin to treat
sunburn and other skin reactions that can be treated with it.   12 Amazing Health Benefits of...
Details

About Oranges and Its Health Benefits

  Orange serves as the main source of the vitamins (mainly vitamin C) and is also rich in dietary fiber and other nutritional
contents that provide positive effects to the health and well being of man. Reading through...
Details

About Health Benefits of Cashew Fruit

Cashew is a good source of different types of vitamins, minerals and other essential nutrients that promotes human
wellbeing, and as such offers lots of health benefits.   Cashew fruits appear in different colors ranging from yellow to...
Details

Lemon Facts and Nutritional Benefits

Lemon has many health benefits and is used for culinary and non-culinary purposes as citrus fruit. It is very good for
immune functioning and skin health; these and other health benefits we shall discuss the details in...
Details
About Coconuts and Its Health Benefits

Coconuts have several nutritional contents that contribute to health improvement and development and not only that, they
have exceptional delicious taste as well. They have the content of vital nutrients based on evidence that has proven
health-worthy...
Details

About Soursop Fruit and its Health Benefits

Soursop also is known as Graviola is an evergreen fruit that is rich in several compounds, it contains beneficial
antioxidants and minerals such as calcium, phosphorus and a small amount of iron that add values to...
Details

8 Amazing Facts and Health Benefits of Star Apple

African Star Apple is one of the native fruits which are indigenous to tropical African countries like Nigeria and contains lots
of nutrients that are numerous and beneficial to health. Africa Star Apple is used in treating...
Details

About Tamarind and Its Health Benefits

Black velvet tamarind is an indigenous fruit also known as African velvet tamarind, it is without any adverse reaction and
is been eaten by all ages because it is a kind of vitamin C supplement. The fruit inside the...
Details

About Green Apple and its Health Benefits

Apple is a very nutritious fruit containing a lot of vitamins and minerals with several impressive health benefits that qualify
it as part of one's daily diet. It is packed with vitamins, minerals and fiber that help...
Details
About Tropical Almonds and Its Nutritional Values

Tropical almonds are popularly called "fruit" in Nigeria, West Africa; it contains certain minerals which are very important
to human health because they serve as cofactors for many metabolic processes in the body. These fruits contain several...
Details

About Ackee Fruit and Its Health Benefits

Ackee is a delicious fruit characterized by yellow or red skin and contains no saturated fat or cholesterol. It has some
nutritional contents such as protein, carbohydrate, vitamin and some other important elements like potassium,
magnesium, calcium...
Details

About Grapefruit Fruit and Its Health Benefits

Grapefruit is rich in vitamins, minerals, antioxidants and other nutrients such as polyphenols, the fiber that offers various
health benefits to the body such as heart health management, weight loss program, and others. This fruit provides
wonderful...
Details

About Tangerines Fruit and Its Health Benefits

Tangerine is a citrus fruit that is also known as mandarin oranges; sweet in taste, orange in color and packed with lots of
nutritional values that have positive effects on the cell DNA, bone and heart...
Details
About Lime Fruit and Its Health Benefits

Lime is a citric juice that is round in shape and contains citric acid to a certain level that is not harmful to human health as
many people may think. Lime is greenish or yellowish-green in...
Details

About African Pear or Bush Pears and its Health Benefits

African pear or bush pear is a native fruit of the West African mainly found in southeast Nigeria popularly called Ube. It is
mainly eaten with roasted or cooked corn. It is pink in color when unripe...
Details

Nutritional Values and Health Benefits of Carrots

Carrots are orange in color with a sweet taste and contain lots of vitamins such as vitamins A, C, and K; important
minerals like potassium, iron, copper, and manganese as well as several other nutrients that...
Details

Health Benefits and Nutrition Facts of Tropical Garden Egg (eggplants)

Garden Egg is a good source of dietary fiber, as well as other minerals and vitamins such as vitamin B1, potassium, folate,
manganese, magnesium, copper, Vitamin B6, niacin and other various secrete nutrients that you can...
Details
About Nutrition Facts and Health Benefits of Asparagus

Asparagus is one of the healthiest vegetables which comes in different colors specific to each variety but nonetheless, they
are all packed with nutrients such as vitamins, minerals and more which all contribute to healthy living.   The 12...
Details

About Health Benefits and Nutritional Value of Yellow Monkey Kola

Yellow Monkey Kola is the most common type of African indigenous wild fruit called monkey cola that can be found around
homes and villages mainly found in the southern parts of Nigeria. It is called Ochiricha or Achicha in Igbo, Ndiyah in Ibibio
and Efik with...
Details

About Nutritional and Health Benefits of Nigerian Local Strawberry

Local strawberries are delicious tropical fruits called Olohun in Yoruba language, it is cultivated in commercial quantity in
Jos, Plateau State but farming of these fruits is commonly practiced here in Nigeria. They are packed with nutrients,
vitamins, antioxidant...
Details

About Nutrition Facts and Health Benefits of Hog Plums

Hog plums known as June plums, Yellow Mombin or Monkey Mombin are a juicy fruit of hog plum tree found in tropical
countries and comes diverse ranges of colors. There are lots of essential vitamins and nutrients...
Details

Nutrition Facts and Health Benefits of Rose Or Water Apples

Rose Apple or Water Apple is a tropical fruit with a wide range of amazing health benefits. It contains a great amount of
water and lots of essential nutrients that are good for the brain health,...
Details

About Nutritional Values and Health Benefits of Pitanga Berries

Pitanga Berries or cherry is a tropical fruit known in various local names like Surinam cherry, French cherry and more. It is
been characterized by its bright red/orange color and has a sweet-sour taste.   11 Amazing Health...
Details

Health Benefits and Nutrition Facts of Celery Vegetable

Celery is a nutrient-dense vegetable that has amazing beneficial effects on human health. One of the most interesting
facts about celery is that it has low-calorie content which is linked to fat burning that instigates weight loss....
Details

About Tomatoes and Its Health Benefits

Tomatoes are nutrient-dense edible fruits that are always red in color, classified as both fruit and vegetable belonging to
the nightshade family. Tomatoes contain some basic important nutrients such as carbohydrates, protein, fats, vitamins,
minerals, and others with whole...
Details
About Nutritional and Health Benefits of Tropical Pepper Fruit

Pepper fruit is a tropical fruit dominant in West Africa and is a kind of berry that is pungent, peppery and medicinal in
nature that could be found in most parts of Nigeria. It is called mmimi in the Igbo...
Details

Nutrition Facts and Health Benefits of African Walnuts

African walnuts are seasonal fruits with enormous nutrition and health benefits. These nutritional contents in walnuts
provide immense benefits to the human body in several ways. They are have been known as a good source of nutrients
such...
Details

About Nutrition Facts and Health Benefits of Date Fruits

Dates fruit is a good source of dietary fiber, energy as well as sugar also other nutritional contents that add value to heart
health, libido and fertility improvement among other benefits.   15 Amazing Health Benefits of Dates Fruit 1.    Rich in anti-
inflammatory properties  Dates contain...
Details

About Nutrition and Health Benefits of Bitter Leaf

Bitter leaf has numerous medicinal values and benefits to human health and lifestyle. The leaf exhibit some antibacterial
and antifungal properties that make it a good home remedy to several health issues such as dysentery, diarrhea,...
Details
Nutritional Values and Health Benefits of African Spinach (Green)

African spinach is dark green leafy vegetables found in most African countries specifically in the western part of Africa.
African spinach contains important nutrients such as fiber, vitamins (niacin, vitamin A, folate, vitamin C and B6), minerals
(calcium,...
Details

About Nutrition Facts and Health Benefits of WaterLeaf

Waterleaf is an annual herbaceous plant of West Africa that is seen in most of the states in Nigeria mainly in the south. It
is called Gbure in Yoruba; Mgbolodi in Igbo, in Edo, it is...
Details

Nutrition Facts and Health Benefits of Garden Egg Leaves

Garden Egg Leaf just like other vegetables contains essential nutrients such as vitamins and minerals in a good quantity
which play an important role in human health improvement. These vegetables are known as natural blood pumping
vegetable especially...
Details

About Health and Nutritional Benefits of Fluted Pumpkin Leaves (Ugu)

Fluted pumpkin leaves are greenish leafy vegetables grown in Nigeria and other West African countries. They are edible
when boiled or cooked with foods; it can also be taken as a vegetable salad or as juice...