Here are 5 top Nigerian foods that can help you reduce body weight fast. Nature is kind to Nigeria. A country blessed with all manner of foods; An exotic destination with plenty of tourist attractions and very deep rich cultural heritage.
Most foreigners who have had the wonderful opportunity of visiting Nigeria, either for tourism or business ventures will attest to the fact that one of the alluring things about Nigeria is their food culture. The tantalizing sumptuous meals prevalent in the country hardly allows anyone wish to leave the country. Yes! the country is rich in foods.
While we eat these foods to satisfy our hunger and get healthier, there are more than 20 different types (probably in your kitchen as you read this article) that if eaten in the right quantity, right time or right combination can help reduce body weight fast (Get the details here). We will be concentrating on the top 5 in this post.
Weight losses have become a lifestyle these days and everyone wants to look smart and trendy. Therefore, if you find yourself putting on weight more than you want, or maybe your loved ones or you simply want to look good, then you don’t need to run halter-skelter anymore.
Plantains, very often confused with bananas because of their look-alike nature, are abundant in Nigeria. Though their nutritional properties are similar, but plantains are different, as they are taller, larger and more drought tolerant. They are less sweet, starchier and bigger than bananas. They have resistant starch just like the Irish Potato. In Nigeria, plantains can be prepared in different ways: fried, boiled or roasted. The ripe or unripe are eaten and served in different recipes. One feels full for a long time with a good meal of plantain. However, unlike bananas, plantains are usually cooked before eating. A typical plaintain has many health benefits.
Health Benefits of Plantains.
An Energy Giving food
Plantain is a good source of carbohydrate with a low fat content especially when ripe which makes it an energy giving food. And the carbohydrates it contains are considered as “complex carbohydrate” which includes starch, fiber and sugar. Vitamin A’s antioxidant properties can neutralize free radicals and help prevent inflammation caused by overreacting cells. It also helps with eye health and vision, especially in low light.
Great Source of Potassium
Unripe plantain contains manganese, potassium and leucocyanidin which is one of the phytochemical properties found in food. The potassium it contains accounts for about 20 percent of our daily recommended amount in the body. Potassium is the third-most abundant mineral in the body, but when depleted, it can affect the function of a number of organs and processes. It has been found to be useful in the healing of ulcers, especially gastric ulcer. Potassium is an electrolyte and depending on the amount of sodium in the body, helps regulate blood pressure.
Helps in Weight Loss
Plantain as stated earlier contains a lot of fiber which makes one feel satisfaction even for a long time after eating the food. Fiber aids bowel movement. And because plantain is low in fat, it helps in losing weight. Looking for how to lose weight fast, then eat plantain regularly as it will be of great help in weight maintenance.
Promotes Sexual Health
Most of the nutrients found in plantains contribute immensely to sexual health. Regular eating of plantain helps in improving male fertility. It boosts sexual health and also helps increase libido, in addition to improving general health with the vitamins and other minerals they contain. For good sexual performance, one is advised to eat more unripe plantain with ginger and garlic.
Help Regulate the Digestive System
Plantain is one of the foods founds to have a profound effect on the digestive system and plays a significant role in keeping it regular because of its high-fiber content. It adds bulk to food intake, which aids digestion. This further relieves us of constipation and provides relief from hemorrhoids and other digestive conditions.
Helps in strengthening stronger bones
Unripe plantain is very rich in calcium; one of the minerals that aid in the strengthening of our bones and also enhances stronger muscles, teeth, and nails.
A meal with unripe plantain is a good way to preventing diseases like osteoporosis which means weakening of bones which invariably causes fractures. For you to have a strong bone, you need to start eating plantain regularly.
There are so many other benefits of plantain but space cannot allow us to write them all here. For instance, it contains reasonable quantity of vitamin A. Vitamin A’s antioxidant properties can neutralize free radicals and help prevent inflammation caused by overreacting cells. It also helps with eye health and vision, especially in low light.The reader is encouraged to do a little more research to find more benefits.
Sweet potato is a roots-tuber which is loved by many because of its crunchy and sweet taste especially when fried, though it can be prepared as meal in various other forms. It is highly nutritious and because of its numerous health benefits, medical experts recommended that it should form part of our daily meal.
Below are some of the many astonishing health benefits of Sweet Potatoes:
High Nutrition Content
Sweet potatoes are packed with a lot of minerals and vitamins such as vitamin A, B, C, potassium, fibre and iron. These minerals and vitamins give a lot of benefits on the human body. For instance, Vitamin A is an antioxidant that fights against damaged cell and also helps improve good vision, immune function, heart, lungs and kidney development.
Potassium helps to relax muscle contractions and prevents muscle cramps, reduces swelling and keeps the kidney balanced.
Magnesium is a vital mineral substance that helps to relieve stress and aids in proper body relaxation. It is quite active in keeping the arteries, blood, muscle and nerve function healthy.
Vitamin C helps regulate the immune system, heals wound faster, bones and teeth formation, growth development and repair of worn out tissues in the body.
Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants which protect our body from free radicals damages and chronic diseases. Not only do they taste like dessert, but they provide some surprising health benefits. Funny enough, most Nigerians think of sweet potatoes as nothing more than alternative to expensive food items or at best something to tweak our taste buds with some extra flavor. Yet research on sweet potatoes shows that they have many unique nutritional benefits to offer!
Among the many, we can only name very few of them here;
Antioxidant Nutrients in Sweet Potatoes
The fiber and antioxidants in sweet potatoes play great role in gut health. Recent research has shown that particularly when passing through our digestive tract, sweet potato micronutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals, thereby helping us deal with digestive track challenges.
They contain two types of fiber: soluble and insoluble. The body cannot digest either type. Therefore, fiber stays within the digestive tract and provides a variety of gut-related health benefits. The soluble fiber absorbs water and softens our stool while the insoluble one that doesn’t absorb water performs another wonderful function of adding to the quantity of our stool. In addition to this, some soluble and insoluble fibers can sometimes be fermented by the bacteria in the colon, creating compounds called short-chain fatty acids that fuel the cells of the intestinal lining and keep them healthy and strong. By so doing, regular bowel movements are enhanced.
Supports Healthy Vision
Sweet potatoes, research has shown, are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Beta-carotene is converted to vitamin A in our body and used to form light-detecting receptors inside our eyes. This Beta-carotene is usually found more in the orange-fleshed sweet potatoes. It is easily converted to vitamin A in the body.
Vitamin A is also critical to a healthy immune system. Scientific research has revealed that most people who lack vitamin A usually have reduced immunity which invariably leads to a lot of health challenges. As already stated, this vitamin key for maintaining healthy mucous membranes, especially in the lining of one’s gut. The importance of gut health cannot be over-emphasized, because it is where the body is exposed to many potential disease-causing pathogens. This means a healthy gut is an important part of a healthy immune system.
Improvement of Blood Sugar Regulation
We have been made to believe that starchy root vegetables as a food group is no good because of what we think of blood sugar and diabetes. But we fail to realize that food starches can be converted by our digestive tract into simple sugars. Nature has made it that if our foods are especially concentrated in starch, there can often be a risk of too much simple sugar release into our digestive tract and too much pressure upon our bloodstream to uptake more sugar. The interesting thing about sweet potatoes is their ability to potentially improve blood sugar regulation. This gives rest of mind to the fear of developing diabetes on the consumption of sweet potatoes.
There are so many benefits of sweet potatoes but space will not allow us enumerate them here. Please note, closely related to sweet potatoes is Irish Potato. Potato is high in carbohydrate, yet it is still one of the meals that will reduce your weight. Potato is ideal for weight loss when eaten moderately. One good feature of potatoes is that one feels full when taken as meals. Potato is number one when it comes to satiety index according to the European Journal of Clinical Nutrition.
Studies have shown that salmon fish aid weight loss with its monounsaturated and polyunsaturated fatty acids. It also brings down or decrease the belly’s visceral fat within a short time. It is highly nutritious and it can be cooked in many different ways. Unlike other varieties of fish, salmon doesn’t dry out easily, likely due to its fat content. There is nothing to worry however about its plenty fats as it has been discovered that it is heart-healthy. Salmon can be purchased fresh, frozen, smoked or canned.
A typical salmon fish is low in saturated fats; Sugar – free; Gluten free; Low in sodium. Wild salmon can be eaten without fear of excess contaminants or mercury, and is extremely nutrient dense, including the highly-prized omega-3 fatty acids. The omega-3 fatty acids, according to research helps to decrease the risk of heart disease by reducing inflammation.
Salmon fish is a good source of vitamin D and contains virtually zero carbohydrates, which is good news to those with diabetes. Ingesting this vitamin D may also help to improve mood, protect against macular degeneration, and aid in bone health. It is also a good source of vitamin B6 and magnesium. The bones of the fish contain significant amounts of calcium.
As already stated, Salmon is a potent source of omega 3-fats which help fight inflammation and also help keep all the cells in the body healthy. According to the American Heart Association, eating fish regularly seem to protect us from a host of health conditions, probably due to the omega-3 fats which reduce inflammation in our bodies. Inflammation of the heart is dangerous as it is the base for many health challenges including heart disease, diabetes and some types of cancers.
Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. Amino acids are considered ‘building blocks for the body’ because they help form protein. Proteins help curb appetite. One study has shown that overweight women who ate eggs for breakfast were able to lose twice as much weight as women who started their days with other meals. Moreover, egg whites are found to be a good source of branched-chain amino acids which help in keeping our metabolism running smoothly. One large good egg contains about 6g of protein and only 70 calories.
Apart from giving us energy which is derived from the protein contained in the egg, our bodies also use the protein to:
build and repair body tissues and cells
build and maintain healthy muscles
grow strong hair and nails
help fight infections
help keep your body fluids in balance
Many refer to eggs as “nature’s multivitamin”, because of the many minerals and vitamins they contain. Again, they contain unique antioxidants and powerful brain nutrients that many people are deficient in.
An egg a day is ok! as the saying goes. Most people avoid eggs because of their concern of linking them to dietary cholesterol and coronary heart disease. However, latest research shows that dietary cholesterol, like what’s in eggs, has very little effect on our blood cholesterol levels. Healthy adults can enjoy an egg every day without increasing their risk of heart disease.
The amazing health benefits of eggs cannot be over-emphasized. The ‘reader’ is encouraged to google-up the wonderful benefits of eggs. Our concern here is to show the link between eggs and losing weight. Whole eggs are among the most nutritious foods on earth. Eggs are filling and because of the high protein it contains, it helps curb appetite/hunger. When we eat less, a lot of the unnecessary calories we usually push into our system are now controlled.
Not All Eggs Are the Same, though. These days hens are often raised in factories, caged or farmed and fed with mainly grains which invariably alters the final nutrient composition of their eggs. Where possible, It is best to buy naturally raised hens eggs, because they are more nutritious and healthier.
Here’s the conclusion on eggs. Eggs are among the most nutritious foods you can find, providing virtually all the vitamins and minerals you need. To crown it all, eggs are cheap, taste awesome and go with almost any food.
This is like a bonus to the 5 top Nigerian foods. We are not going to emphasize on it much but it is very difficult to reduce weight if you consume protein scantly. When you eat protein in moderately, it will help improve the strength of your muscle. Lean fat has been found to be a weight loss activator. Sources of lean protein include the lean ground beef, pork loin, turkey or chicken.
Oranges belong to the citrus family. They help to contribute to our fruitful life. And there are many varieties of them: The Washington navel, blood oranges, valencia etc. The low calories in oranges just like lemon are not the only benefits that oranges give. They also contain vitamin C and antioxidant anthocyanin. In addition, they give the most satisfying feeling of being filled for hours. Oranges contain fiber that may aid weight loss – as they keep you full, and you end up eating less. You can substitute this low-calorie fruit for desserts, which won’t leave you craving for sweets.
As a way of advice, it is better to replace those processed foods we consume daily with this nature’s wonderful gift.
Oranges are packed with vitamins and minerals, beta-carotene, potassium, magnesium, and fiber. Their alkalizing and detoxifying properties keep the body healthy. Because they are low in calories and full of nutrients, they promote clear, healthy, skin and can help to lower our risk for many diseases as part of an overall healthy and varied diet.
Regulate Blood Pressure Levels
Oranges are rich in potassium, which regulates blood pressure. Some studies also suggest that including oranges in the diet can help cut down the risk of ailments linked to high blood pressure. Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.