Healthy Food In Nigeria: What Food Should You Eat Daily?

Healthy food in Nigeria.

In this article we are discussing about some healthy food in Nigeria.

Let me say by iterating the age-old saying “health is wealth”. I assume this has been confirmed over the years as people are learning how to improve their health by improving their recipes. Thus, saving money that should have been spent in hospitals.

The importance of eating healthy food in Nigeria cannot be overstress because consuming healthy foods, helps you to visit the doctors less frequently. Ginger alone can save your sex life (for married folks). Sugar kills your cells but ginger kills the sugar, ginger is among the best herbs.


Ginger is use for jollof rice, stew, pepper soup, porridge beans, pap etc. Ginger can be pounded or blended with blender. Get ginger and save yourself lots of money. Healthy foods ensures long lives. If you want to live long and live well, you must watch what you eat. There are list some of the healthy Nigerian foods below.

Find a way to incorporate these foods/spices into your diet so you can have a healthy life. EAT MORE OF FISH AND LESS OF MEAT.

Healthy Food In Nigeria

When equate fish with meat, fish appears to be a healthier, white-fleshed fish, in particular, is lower in fat than any other source of animal protein, plus the fact that fishes are high in omega-3 fatty acids or the “good” kind of fats. Since the human cell can’t make significant amounts of these essential nutrients themselves, we get them from fish.

There are hundreds of fish species in Nigeria If you don’t like Tilapia you can try catfish, Cod or Mackerel. We have lots of different beautiful fishes in Africa.

There are different ways to prepare fish. You can, roast, cook, or grill them. We all know that a well-grilled fish taste way better than red meat.


Healthy food in Nigeria.
Chicken has been long considered a healthy alternative to red meat. And is indeed low in saturated fat, contain higher amount of omega-6 fatty acid than other animal meats and is high in protein and essential vitamins and minerals such as B6, B12, copper etc.Red meats (beef, pork, and lamb) have more cholesterol and saturated fat (the bad fat) than chicken. Cholesterol and saturated fat can raise your blood cholesterol and cause heart disease. Chicken and fish have less saturated fat than most red meat.


Vegetables are part of plants that are consumed by humans or other animals has food.

Carrot, cucumber, mushroom broccoli or green-beans is a perfect combination. A plain tomato stew with turkey meat. Slice the carrot/green beans and add them while you are boiling the rice, 3 minutes before you turn off the heat. Try porridge yam or porridge plantain with some vegetables.

Spice up with garlic.

Healthy food in Nigeria.
Majority avoid garlic because of the accompanying smell that tends to ruin your breath afterward.

It’s astonishing how something that makes food smell so nice and yummy can make a person smell so differently. Garlic has health benefits listed below:

Don’t make a pot of stew or peppersoup without one or two cloves of garlic

5 healthy Food In Nigeria to add to your Diet

A study conducted among men and women in 187 countries over 20 years (1990 — 2010) found that diets from Sub-Saharan Africa are healthier compared to diets from other parts of the world.
Based on foods from West African countries, the study concluded that local diets in Sub-Saharan Africa are rich in dietary fibre ( which is great for the heart), low in added sugar, fat and sodium.

The Five Healthy Food In Nigeria Are:

Healthy Food In Nigeria


Edikangkong Soup Is One Of The Healthy Food In Nigeria

This is one of the healthiest meals in the country because it is made up of mostly vegetables. It is usually made with two main vegetables — fresh green fluted pumpkin leaves (Ugu) and waterleaf (“Efo gure” and “Mgbolondi” in Yoruba and Igbo languages respectively).


Waterleaf is an annual herbaceous plant of West Africa that is seen in most of the states in Nigeria mainly in the south.

  • Waterleaf improves blood circulation *Boosts immunity and aids weight loss
  • Promote heart health
  • Eliminate infection and diseases
  • Repairs body Tissues


Pumpkin leaves are rich in antioxidants that help prevent cancer, prevent anaemia by boosting blood production and promotes fertility. It also serves as an anti-diabetic agent that can help regulate the blood glucose level.


Healthy Food In Nigeria

This popular dish is rich in healthy fats, protein, and several vitamins. Egusi is great for the skin, digestion, fighting inflammation, breast cancer cells and treating boils. To get the most of its health benefits, its best to use little oil because of its high oil content.

Plantain pottage

Plantain pottage is an easy-to-make meal that is delicious and healthy. Made with unripe plantains, it is a good source of essential nutrients like potassium, carbohydrates, vitamin c, iron, rich in fibre, magnesium, calcium, vitamins A and B6, and more.

Health benefits include boosting the immune system, aiding digestion, providing the body with adequate energy, preventing anaemia and controlling blood sugar (which makes it perfect for diabetic patients).

Ofada rice contains nutrients that fight colon and gall stones. It is also great for lowering bad cholesterol levels and preventing constipation.

This variety of rice is grown almost exclusively in Ogun State, Southwestern Nigeria. Eat less Carbohydrate- The typical Nigeria Diet is heavy on Carbohydrate, a sample daily food consumption might include: Yam for breakfast, Eba/garri for lunch and Rice for supper. Most food guides recommend 6-7 servings of grain products (Carbohydrate based) for adult female and 8 servings for adults male.

To put things in perspective, daily carbohydrate requirement for the average adult, based on a 2000Calories diet will be 300g/day. In food Lingo, 300g of carbohydrate will consist of: 2 slices of bread for breakfast (70g), 2 cups of garri (156g) for lunch and 11/2 cups of rice for supper (68g).

Consume less palm oil- Palm oil and palm kernel oil are high in calories and saturated fat. Due to the high fat and calories content in palm oil, avoid using Palm Oil when you don’t have to, and if you must, use only a small amount. Also look at ingredient list when purchasing pre cooked items (e.g plantain chips), most chip companies fry their sweet chips in palm oil, avoid these as much as possible.


Watch the salt (magi)- When we cook with packaged seasoning mixes, we introduce lots of salt into our diet. The typical seasoning like Maggi, Knorr, Adobo e.t.c contains high amount of salt in them, adding extra table salt to dishes that already contain these seasonings means salt overload.

Salt in itself has little to no calories, but too much of salt leads to temporary weight gain as it causes the body to retain water. On the contrary, low consumption of salt will result in temporary weight loss as it causes the body to get rid of water. It is important to note that salt has no direct interaction with fat gain or fat loss, however excess water retention will make a person appear bigger than they actually are.