Nuts are a very important part of our diet. No matter the kind of lifestyle you keep or whether you are a vegetarian or not, you will find that nuts are very enjoyable. You can either eat it as a snack, on-the-go, or add it to your cooking. Some of these nuts are gotten from fruits, appearing as the seed, while others grow by themselves. Nuts are hard, and most nuts come with a shell that has to be cracked before the main nut can be gotten.
Apart from their value as a snack or an ingredient for cooking, nuts have a high nutrition profile, with so many vitamins and minerals, including calcium, protein, magnesium, copper, manganese, Vitamin E, and are also a rich source of fiber. Nuts also have impressive health benefits, such as reducing cholesterol levels, reducing inflammation, and antioxidant properties. All of these helps to make nuts an essential part of our diet.
In Nigeria, we have so many nuts, most of which we consume as a healthy snack. Some nuts are more prevalent in one region, due to the fact that the tree or plant grows more in that region. But some other ones have become a popular treat in all parts of the country. Here, we would be looking at some of these healthy Nigerian nuts and the benefits they offer.
1. Groundnut
Groundnuts, also known as peanuts, is a favourite for many Nigerians. It has a crunchy, sweet taste and is widely affordable. Groundnut is predominantly grown in northern Nigeria, where it thrives due to the weather and type of soil found it that region, but it is readily available in every part of the country. Most Nigerians eat groundnuts as a snack, alone, or as a combination with some other types of food or fruit, like bananas. But some others, especially the northerners, use it as part of their cooking and also as an ingredient for yaji spice. In Nigeria, most people use groundnut to make groundnut paste or ose oji, which is usually eaten with garden eggs. Some also eat groundnut and cucumbers as a healthy snack combo.
Groundnuts are a rich source of protein, as well as monosaturated and polyunsaturated fats. It is rich in antioxidants that cleanse the body and get rid of free radicals. It also improves heart health, reducing cholesterol levels and fighting heart problems, and helps with weight loss. [1]
2. Nigerian Walnut
Walnut is also another popular nut you can come across in Nigeria, especially during the rainy season. Walnuts grow better in Southern Nigeria due to the presence of moist soils in that region. Walnut has a hard shell that one has to crack open before accessing the nut within. It as a mild taste that turns slightly bitter after drinking water. The health benefits of Nigerian walnut are numerous are numerous.
Walnuts contain omega-3 fats as well as antioxidants and fibre. It also reduces the risk of cancer and helps in the management of diabetes. Walnuts aids the function of the brain and also helps heart health by lowering blood pressure. [2]
3. Kolanut
Kolanut holds a special place in the heart of many people, although it is rarely consumed as a snack and mostly eaten by the elderly. It features prominently in cultural or traditional events, particularly in the southeastern region, and the “breaking of the kola” is regularly used to signal the start of such events. It is widely abundant throughout the country. Kolanut contains caffeine and is chewed as a stimulant. It also helps to improve cerebral circulation. These days, it is commonly used as a flavouring, and the caffeine is also extracted from it to produce beverages and drinks.
4. Tiger Nuts
Tiger nuts are very popular and can be consumed either directly or have their milk extracted from them. It is widely grown in the northern part of the country. Besides its wonderful taste, tiger nuts are packed with a lot of vitamins and minerals like vitamin C and E, iron, phosphorous, magnesium, protein, and has a high-calorie content. It also contains insoluble fibre that aids digestion and prevents constipation. Tiger nuts help with weight loss, and its milk is great for those who are lactose intolerant.
5. Almond Nuts
Almond nuts are gotten from the fruit of the almond tree. In Nigeria, almond is a very common fruit that is commonly just called “fruit.” The fruit as a purplish/reddish colour when ripe and has a very sweet taste. But beyond the fruit, the nut is a shell that holds the nut, which is actually the seed, that is another delight on its own. Almond seeds contain antioxidants as well as magnesium, which help to lower blood sugar and maintain blood pressure levels.
6. Cashew Nuts
This is another nut gotten from a fruit and is also the seed. But cashew nuts are not in the fruit but appear attached at the bottom of the fruit. The nuts contain acid and can only be eaten when roasted. It has a rich, crunchy taste that serves as the perfect snack.
Cashew nuts reduce the risk of gallstones because it helps break down solid substances in the stomach. It also protects the heart as well as the eye. It contains fibre to aid the digestive process and also helps with weight loss.
Bottom Line
Nuts are great food, as they can be eaten anytime, in any diet, and above all are highly nutritous. There are so many healthy Nigerian nuts that you can eat daily.
