Egusi soup is also known as melon soup, and is one of the most loved foods in the Nigerian delicacy. It is mostly eaten with Semovita, molded garri, fufu or amala.
So many wonder about the health benefits of this dish and how healthy it is, and from my opinion you can’t tell if a food is healthy without actually knowing what a healthy food is.
What is Healthy food?
A healthy food is one which contributes to a diet to regulate and improve the overall health.
A healthy food is determined by its components which are the ingredients used to prepare it and here we’ll find out if egusi soup is healthy.
What is Egusi?
Egusi, commonly called the bitter apple seed, is a native of several Mediterranean, Arab, Asian, and African nations.
Egusi plants, fruits, and seeds are used by people in Asia and the Middle East to treat a range of ailments, such as digestive diseases, asthma, bacterial infections, diabetes, and jaundice.
Egusi, however, is a common dish in many other West African nations, including Ghana, Togo, and Cameroon and in Nigeria.
Is Egusi Soup a Healthy Meal?
Like many other African delicacies, nothing is known about the egusi’s health and nutritional advantages.
It is a source of various vital micronutrients and polyphenolic chemicals that shield against several chronic diseases, according to research that has been done.
Egusi soup is a wonderful and healthy food, but before deciding how much to incorporate into a balanced diet, it’s crucial to he understand the potential health advantages and hazards linked with eating it.
Egusi soup contains dietary fiber, which can help to encourage regularity, lessen constipation, and enhance overall digestive health.
Consuming foods high in dietary fiber has been linked to a lower incidence of digestive problems such diverticular disease and irritable bowel syndrome (IBS), according to studies.
Read Too: Nutritious Meal: Is Okpa A Healthy Food?
Health Benefits of Egusi Soup?
1. Antioxidant
Antioxidants are a crucial part of a healthy diet because they combat the damaging free radicals that can lead to conditions like heart disease, rheumatoid arthritis, and cancer. Egusi is no different from other fruits in which they are commonly found.
A strong source of antioxidants, egusi fruit extracts have been shown in studies to be able to neutralize a number of free radicals.
2.Prevents Diabetes
Diabetes is brought on by the body’s inability to react to or create enough of the hormone insulin, which reduces blood sugar.
3. Prevents Infection
Egusi plant, fruit, and seed extracts guard against bacterial illnesses. Salmonella typhimurium, Pseudomonas aeruginosa, and Escherichia coli are just a few of the typical bacteria that are killed by the active compounds found in egusi fruits.
4. Lowers lipid levels
Having high blood lipid (fat, cholesterol, and triglyceride) levels can make you more susceptible to heart disease.
Patients with excessive blood lipid levels can lower their triglyceride and cholesterol levels by consuming ground egusi seeds.
See Too: Healthy Nigerian Food Ideas
Nutritional Fact of Egusi Soup
Omega-6 fatty acids and protein are abundant in egusi seeds which are used in making the Egusi soup.
It primarily includes unsaturated fatty acids, just like the majority of plant oils. Natural antioxidants including vitamin E and ß-carotene are abundant in its seed oil.
Calcium, Potassium minerals that control blood pressure, are abundant in egusi seeds. Additionally, magnesium, phosphorus, iron, and zinc are great.
When cooking, 30g of egusi might yield only a little soup. Thus, I advise adding fresh green vegetables to bulk up soups. By doing this, you can boost the meal’s volume, micronutrient density, and fiber content, all of which will help you feel full.
When cooking, use one teaspoon of palm oil per serving.
Conclusion
Although palm is healthy, using it excessively can increase the calorie density of Egusi soup and may result in weight gain, especially if you combine the soup with excessive amounts of éba, pounded yam, or fufu. All Nigerian marketplaces and neighborhood grocery stores carry egusi.