What are the Nigerian foods rich In Iron? Before we go into listing them let’s understand the importance of Iron in the human body.
Iron is an essential mineral for human health, and it plays a key role in many important body functions. It’s no surprise, that iron-rich foods are an important part of many traditional diets around the world.
Nigeria is no exception – there are plenty of Nigerian foods that are rich in iron. In this article, we’ll take a look at 17 Nigerian Foods Rich In Iron.
Jollof rice
Jollof rice is a Nigerian food that is rich in iron. This dish is made with rice, tomatoes, and other vegetables. It is typically served with chicken or fish. Jollof rice is a popular food in Nigeria and is often eaten at celebrations and special occasions.
This dish is a good source of iron because it contains rice and tomatoes. Tomatoes are particularly high in iron. Rice also contains some iron, though not as much as tomatoes. Together, these two ingredients make Jollof rice a good source of this essential mineral.
If you are looking for a Nigerian food that is rich in iron, be sure to try Jollof rice. This delicious dish is sure to please everyone at your next gathering.
Beans
There are many Nigerian foods that are rich in iron. One of the most common iron-rich foods is beans. Beans are a staple in many Nigerian diets and are often eaten with rice or other starchy staples. Other iron-rich Nigerian foods include leafy green vegetables, nuts, and red meat.
Beans are a good source of both heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in beans, is more easily absorbed by the body than non-heme iron. However, both types of iron are important for maintaining healthy iron levels.
Leafy Green Vegetables
Leafy green vegetables, such as spinach and kale, are also rich in iron. These vegetables are a good source of non-heme iron, which is less easily absorbed by the body than heme iron. However, leafy greens are also a good source of other nutrients, such as vitamins A and C, which can help increase the absorption of non-heme iron.
Nuts
Nuts, such as cashews, almonds, walnuts, tiger nuts, and dates (dabino) are another good source of iron. Nuts are a good plant-based source of non-heme iron. They also contain other nutrients, such as magnesium, selenium, vitamin E, fat (high), and carbs (low).
Dodo
Dodo is a popular Nigerian food that is rich in iron. Dodo is made from plantains that are fried in palm oil. It is often served with rice or beans.
Dodo is a good source of iron because it contains high levels of hemoglobin. Hemoglobin is a protein in the blood that carries oxygen. It is important for maintaining healthy levels of oxygen in the blood. iron helps to keep the hemoglobin levels normal.
Dodo is also a good source of other nutrients, such as potassium and vitamin C. Potassium helps to regulate blood pressure and heart function. Vitamin C is an antioxidant that helps to protect cells from damage. It is also important for wound healing and immune function.
Overall, dodo is a healthy Nigerian food that is rich in iron and other nutrients. It makes a great addition to any meal.
Garri
Garri is a type of cassava flour that is popular in Nigeria. It is rich in iron and other nutrients. Garri is usually made into a porridge or paste and eaten with stews or soups.
Garri is a good source of iron for people who do not eat meat or poultry. It is also a good source of other nutrients such as calcium, magnesium, and vitamin C. Garri is low in fat and calories, making it a healthy food choice.
If you are looking for a food that is rich in iron, gari is a good option. It is easy to find and relatively inexpensive. Try incorporating gari into your diet today and enjoy the many benefits it has to offer.
Amala
Amala is a Nigerian food that is rich in iron. It is made from yams that are ground into a powder and then mixed with water to form a dough. Amala is usually eaten with soup or stew.
Amala is a good source of iron because it is made from yams. Yams are a good source of dietary iron. They also contain other important nutrients such as potassium and magnesium. Amala is also a good source of dietary fiber.
Amala can be beneficial for people who are iron deficient. It can help to improve the symptoms of iron deficiency, such as fatigue and weakness. Amala can also help to prevent iron deficiency anaemia.
Overall, Amala is a Nigerian food that is rich in iron and other important nutrients. It can be beneficial for people who are iron deficient.
Rice and beans
Rice and beans is a popular food in Nigeria that is rich in iron. This dish is made with rice, beans, and a variety of other ingredients. It is often served with a side of plantain or bread.
Rice and beans are a good source of iron because it contains both heme and non-heme iron. Heme iron is found in animal products, while non-heme iron is found in plant foods. Both types of iron are important for the body. Heme iron is more easily absorbed by the body than non-heme iron. However, non-heme iron is still an important part of the diet.
Rice and beans also contain other nutrients that are important for the body, such as fiber and protein. This dish is a good option for people who are looking for a healthy, nutrient-rich meal.
Cassava leaves
Cassava leaves are a traditional Nigerian food that is rich in iron. The leaves are cooked and then usually eaten with rice or other starchy foods. Cassava leaves are a good source of vitamins and minerals, including iron.
Cassava leaves are usually available fresh or dried. They can also be found in some African markets. If you cannot find fresh or dried cassava leaves, you can use spinach or Swiss chard as a substitute.
Okra soup
If you’re looking for a delicious and nutritious soup to make, look no further than okra soup! This traditional Nigerian dish is not only packed with flavor, but it’s also rich in iron. That’s because okra is a great source of this essential mineral.
Iron is important for many reasons. It helps to transport oxygen throughout the body, supports a healthy immune system, and promotes proper growth and development. If you’re low in iron, you may experience fatigue, weakness, and difficulty concentrating.
So if you’re looking to boost your iron intake, make sure to add okra soup to your meal rotation. Not only will you be getting a delicious dish, but you’ll also be getting a good dose of this important nutrient! Also read: Health Benefits Of Eating Okra Soup
Moi moi
Moin moin is a popular Nigerian food that is rich in iron. It is made from beans and is usually served with fish or chicken. Moin moin is a healthy and nutritious food that can help to improve your iron levels.
Chicken yassa
Chicken yassa dish is rich in iron, providing your body with the essential nutrient it needs to function properly. Chicken yassa is also a good source of protein and other vitamins and minerals, making it a healthy and well-rounded meal option.
Plantain porridge
Like many Nigerian dishes already mentioned, Plantain porridge is rich in iron. This dish is made with green plantains, palm oil, and ground crayfish, this hearty porridge is not only packed with iron but also flavor. So next time you’re looking for an iron-rich meal, be sure to give plantain porridge a try.
Ekpang nkukwo
Ekpang nkukwo is a Nigerian dish that is rich in iron. This dish is made with a type of yam called cocoyam and is often served with a variety of meats and vegetables. Ekpang nkukwo is a popular dish in Nigeria, especially to the Efik people, and is often eaten for breakfast or lunch.
Nkwobi
Nkwobi is a traditional Nigerian food that is rich in iron. This dish is made with cow’s feet and is usually served with a pepper sauce garnished with fresh onion. Nkwobi is a popular dish among the Igbo people of Nigeria and is often served at weddings and other special occasions.
Isi ewu or goat meat
Isi ewu is a Nigerian dish made from the head of a goat animal. It is traditionally served with palm wine or beer, and is said to be rich in iron which is important because your body needs it to make the protein called hemoglobin in the blood.
Tomato stew
Tomatoes are rich in iron and other nutrients, making them an excellent food to include in your diet. Tomato stew is a popular dish in Nigeria that is made with tomatoes, onions, and other spices. This dish is typically served with rice, yam, potatoes, spaghetti or bread, and it can be a great way to get your daily dose of iron.
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