Zinc is an essential mineral that plays a crucial role in supporting the immune system, aiding metabolism, and promoting wound healing. While many people associate zinc with supplements or seafood, several Nigerian foods are naturally rich in this important nutrient. If you’re looking to boost your zinc intake through local delicacies, here are seven foods that are secretly packed with zinc.
1. Egusi (Melon Seeds)
Egusi seeds, commonly used in soups like Egusi soup, are a powerhouse of nutrients, including zinc. These seeds are also rich in protein and healthy fats, making them an excellent addition to a balanced diet.
2. Ogbono (Wild Mango Seeds)
Ogbono, often used in draw soup, is another seed packed with zinc. It also contains essential fatty acids, which contribute to heart health while supporting immune function.
3. Cowpea (Black-eyed Peas)
A staple in many Nigerian dishes, black-eyed peas contain a decent amount of zinc. Whether in Moi Moi, Akara, or simply boiled and served with rice, cowpeas are a nutritious addition to any meal.
4. Beef and Offals
Beef, especially organ meats like liver and kidney, is one of the richest sources of zinc. Organ meats are not only high in zinc but also provide iron and other essential vitamins, making them a great option for overall health.
5. Groundnuts (Peanuts)
Groundnuts, commonly enjoyed roasted or in peanut soup, are a tasty way to increase zinc intake. They are also a great source of protein, fiber, and healthy fats.
6. Crayfish
This flavorful seafood is widely used in Nigerian soups and stews. Apart from being rich in protein, crayfish contains significant amounts of zinc, making it a great ingredient for boosting nutrition.
7. Pumpkin Leaves (Ugu)
Pumpkin leaves, also known as Ugu, are a key ingredient in many Nigerian soups. While leafy greens are not often recognized for their zinc content, Ugu contains a moderate amount of this essential mineral along with iron and other vitamins.
Incorporating these Nigerian foods into your diet can help you maintain optimal zinc levels naturally. Whether through soups, stews, or snacks, these locally available and delicious options provide a healthy way to support your immune system and overall well-being.
