40 Nigerian Foods That Are Super Healthy For Your Family

It’s very easy to wonder which Nigerian foods are healthy to eat.

Today, I will be discussing 40 foods that are both healthy and tasty, and you can easily find them here in Nigeria — from vegetables, fruits, and quality protein sources, to other kinds of healthy food.

Let’s get started.

40 Nigerian Foods That Are Super Healthy

Here are 40 healthy foods. Most of them are surprisingly delicious.

1–6 Fruits and berries

1. Apples

Apples are packed with fiber, vitamin C, and numerous antioxidants. They make the perfect snack if you find yourself hungry between meals.

2. Bananas

Bananas are among the best sources of potassium. Also, they are high in vitamin B6 and fiber and are very convenient and portable.

3. Avocados

Avocados are loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C.

4. Oranges

Oranges are well known for their vitamin C content. What’s more? They’re high in fiber and antioxidants.

5. Blueberries

Blueberries are among the most powerful sources of antioxidants in the world.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories. They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other healthy fruits include:

7. Eggs

Eggs are among the most nutritious foods on the earth. They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy.

8–10: Meats

8. Lean beef

Lean beef is one of the best sources of protein when consumed moderately and is packed full of highly bioavailable iron.

9. Chicken breasts

Chicken breast is low in fat and calories but high in protein. It’s a great source of many nutrients. Feel free to eat fattier cuts of chicken if you’re not eating many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

11–14: Nuts and seeds

They are high in fat and calories, nuts and seeds may aid in weight loss.

These foods are crunchy, filling, and loaded with nutrients that many people don’t get enough of, including magnesium and vitamin E.

However, some people develop nut allergies as they grow older. If you react to eating any kind of nut, do eliminate it from your diet.

11. Almonds

Almonds are loaded with vitamin E, antioxidants, magnesium, and fiber. Studies have shown that almonds can contribute to weight loss and improve metabolic health.

12. Chia seeds

Chia seeds are one of the most nutrient-dense foods on the planet. A single ounce (28 grams) has 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and many other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

14. Walnuts

Walnuts are highly nutritious and loaded with fiber, various vitamins, and minerals.

15–23: Vegetables

Vegetables are one of the world’s most concentrated sources of nutrients.

15. Asparagus

Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K.

16. Bell peppers

Bell peppers come in different colors — red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.

17. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s a great source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables. Yorubans call it ẹfọ.

18. Carrots

Carrots are crunchy and loaded with nutrients such as fiber and vitamin K. Also, they are high in carotene antioxidants, which have numerous benefits.

19. Cucumber

Cucumbers are one of the most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain many nutrients in small amounts, including vitamin K.

20. Garlic

Garlic is healthy and contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function.

21. Kale

Kale is high in fiber, vitamins C and K, and many other nutrients. It adds a satisfying crunch to salads and other dishes.

22. Onions

Onions have a very strong flavor and are used in preparing food or recipes. They are packed with many bioactive compounds believed to have health benefits.

23. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C.

24–27: Fish and seafood

Studies have shown that fish and other seafood are healthy and nutritious.

They’re rich in omega-3 fatty acids and iodine, two nutrients that most people don’t consume enough of.

“Also, studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression.” — source MDPI Nutrients

24. Salmon

Salmon is a type of oily fish that’s popular because of its great taste and high nutrient content, including protein and omega-3 fatty acids. Also, it contains some vitamin D.

25. Sardines

Sardines are small, oily fish, one of the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs, including calcium and vitamin D.

26. Shrimp

Shrimp is a type of crustacean related to lobsters and crabs. It’s low in fat and calories but high in protein. Also, it’s loaded with other nutrients, including selenium and vitamin B12.

27. Shellfish

Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.

28–30: Grains

Grains are an important addition to your diet — they provide a variety of fiber and micronutrients and are the fuel your body needs.

However, they’re relatively high in carbs, so they’re not recommended for people on low-carb diets.

28. Brown rice

Rice is the most popular cereal grain and is currently a food for more than half the world’s population especially here in my country Nigeria. Brown rice is fairly nutritious, with decent amounts of fiber, vitamin B1, and magnesium.

29. Oats

Oats are healthy and loaded with nutrients and powerful fibers called beta-glucans, which provide numerous benefits, including helping to lower cholesterol and feed beneficial bacteria in your gut.

30. Quinoa

Quinoa has become popular among health-conscious people in recent years. It’s a tasty grain that’s high in nutrients such as fiber and magnesium. Also, it’s an excellent source of plant-based protein. You can purchase it at the Konga or Jumia store.

31–34: Legumes

Legumes contain antinutrients, which can interfere with digestion and nutrient absorption, it’s still possible for it to be reduced or eliminate the antinutrient content by soaking and properly preparing them.

However, legumes are a great plant-based source of protein.

31. Green beans

Green beans are also called string beans and are an unripe variety of common beans. They are popularly used in preparing salad in Nigeria.

32. Kidney beans

Kidney beans are loaded with fiber and various vitamins and minerals. Ensure you cook them properly because they’re toxic when raw. You can purchase it at the Konga or Jumia store.

34. Nigerian beans (brown, iron, etc.)

These beans are very popular here in Nigeria. They are very rich in carbohydrates, proteins, dietary fiber, and minerals like calcium, potassium, sodium, iron, zinc, manganese, and copper.

35–36: Dairy

For people who are not allergic to them, dairy products are a healthy source of various nutrients.

35. Whole milk

Whole milk is high in vitamins, minerals, quality animal protein, and healthy fats. It’s one of the best dietary sources to get calcium.

36. Yogurt

This is milk fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

37–38: Fats and oils

Dietary patterns that include unsaturated fats and oils are considered very healthy.

37. Extra-virgin olive oil

This is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is very high in antioxidants that have powerful health benefits.

38. Coconut oil

Coconut oil is saturated fat, but it contains MCTs and may have similar health effects to olive oil.

However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so you should use it moderately.

39–40: Tubers

Tubers are the storage organs of some plants so they tend to contain several beneficial nutrients your body needs.

39. Potatoes

They are loaded with potassium and contain a little bit of almost every nutrient you need, including vitamin C.

40. Sweet potatoes

Sweet potatoes are one of the most delicious starchy foods you can eat. Loaded with antioxidants, beta carotene, vitamin A, and all sorts of other nutrients.

Conclusion

Whether you want to change your diet or simply change your meals, it’s very easy to add some of these foods to your list.

Many of the foods discussed not only make a great snack but also contain vitamins and antioxidants. Some may even aid your weight loss.

And if you are the type that doesn’t normally challenge your palate, don’t be afraid to try something new.

Originally published at https://greenhealthng.com on July 13, 2022.