Ogiri is a popular a seasoning commonly used in Nigerian cuisine. It is made by fermenting oilseeds like sesame seeds or egusi seeds. It has a strong odor that is comparable to cheese, miso, or stinky tofu. Ogiri is a traditional Nigerian seasoning that is particularly popular in the southeastern and southwestern regions of the country.
This fermented paste made from oil seeds, have different popular types namely Ogiri-Ijebu, Ogiri-Igbo, and Ogiri-Nwan. Ogiri Okpei, on the other hand, is made from Prosopis Africana castor oil seeds and it’s common among the Igbo tribe in Nigeria.
These names are based on the region where they originated from. Ogiri-Ijebu is made from fermented Egusi seeds and is of Ijebu Yoruba origin, which is a tribe from the southwestern region of Nigeria. Ogiri-Nwan, on the other hand, is made from fermented fluted pumpkin seeds. Ogiri-Igbo are of two types and are of Igbo origin, which is a tribe from the southeastern region of Nigeria.
Today, we will discuss the nutritional value and health benefits of ogiri.
Nutritional Value Of OgiriÂ
Since ogiri are typically made from fermented sesame seeds or egusi (melon) seeds, their nutritional value is based on them. Fermentation increases the nutritional value of ogiri which makes them a rich source of nutrients. They are high in both essential fatty acids and amino acids, containing up to 60% oil and 20% protein.
Sesame seeds also contain two beneficial members of the lignan family, sesamin, and sesamolin. Additionally, they are a good source of dietary fiber, vitamins, and minerals, including copper, manganese, calcium, magnesium, iron, phosphorus, and zinc.
10 Health Benefits of Ogiri
Here are ten fantastic health benefits of ogiri.
1. High source of protein
Ogiri is a good source of protein, containing 8.5 grams of protein per 100g. The high protein content helps build and repair muscle, support metabolic and endocrine function, promote strong bones, boost immunity, and more.
2. Contains heart-healthy fats
Ogiri okpei is rich in healthy fats that support cardiovascular health, including monounsaturated fatty acids, which help reduce bad cholesterol, and polyunsaturated fatty acids, which can lower blood pressure and help prevent coronary artery disease.Â
Additionally, the potassium in ogiri okpei further helps to lower blood pressure and keep our heart rate in check.
3. Low in calories
Ogiri okpei is low in calories and can replace higher-calorie proteins, such as ground beef or poultry. Adding ogiri okpei to your diet can benefit those trying to lose weight.
4. High in fiber
Another impressive health benefit of ogiri is that it is rich in dietary fiber, which is essential for digestion. This can help keep you feeling full longer, reduce blood sugar levels, and aid in healthy bowel movements.
Its fiber content makes it suitable for weight regulations and hunger control.
5. Contains B vitamins
Ogiri is rich in B vitamins essential for healthy metabolism, the nervous system, and skin health. B vitamins can also help with energy levels and converting carbohydrates into energy.
6. Enhances immune system
The impressive levels of vitamins, minerals, and antioxidants in ogiri okpei can help to bolster our immune systems and keep us fighting fit. Vitamin A, for example, is a crucial nutrient for supporting a healthy immune system, and Ogiri Okpei is an excellent source.
7. Supports bone health
Packed with calcium, phosphorus, and magnesium, ogiri is an ideal choice for promoting bone health. Calcium, in particular, is vital in increasing our bones’ strength, preventing fractures, and reducing the risk of osteoporosis.Â
The protein content also helps improve bone health by providing the necessary amino acids.
8. Aids digestive health
The protein in In Ogiri Okpei is also essential for helping to maintain a healthy digestive system. In particular, the essential amino acids that Ogiri Okpei contains help to build strong and healthy cells.Â
The combination of probiotic-like properties and protein-digesting enzymes helps to improve digestion, reduce inflammation in the digestive tract, and help support gut health. Additionally, the high fiber content of Ogiri Okpei helps to improve digestive health and prevent conditions such as constipation and irritable bowel syndrome.
9. Fights off free radicals
Ogiri okpei contains various antioxidant compounds that help fight off free radicals, protect cells from damage, and slow down aging.
This leads to a reduced risk of diseases and infections caused by inflammation.
10. Prevents nutrient deficiency
The combination of essential fatty acids, vitamins, minerals, and other essential nutrients found in ogiri okpei can help to prevent nutrient deficiency and maintain optimal health.
Conclusion
Ogiri okpei is an incredibly versatile condiment beneficial to the human body. So if you’re looking for a healthy meal flavor, look no further than this fantastic African seasoning. The various health benefits are well worth the effort, so start incorporating this superfood into your diet today. Your body will thank you!
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Collins Nwokolo is a human physiologist, writer and health enthusiast. He loves writing helpful articles on health and fitness, which he enjoys sharing with everyone.
