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14 Green Tea Extract Benefits We Want You to Know



Green tea is a commonly consumed tea, it’s origin can be traced to China and India, it has become the most consumed beverage in the world and often recommended for weight loss as it is an excellent . of antioxidant and also recommended for healthy purposes.

However green tea extract is made from dry green tea leave and can be very effective and beneficial to health and skin, studies have shown that it is a great . of antioxidants for battling skin and hair inflammation.

The health benefits cover all parts of the body like promoting liver, heart and kidney function, reducing the risk of cancer and promoting healthy skin. Green tea extract can also be used repeatedly for days without fear of skin irritation provided it well refrigerated.

Green tea extract has numerous benefits and we have compiled 14 of those benefits.

Reaction to green tea might vary though, below are a couple of insights on how green tea works and it’s efficiency.

Green tea comes from a plant called Camellia Sinensis, it is an ancient plant and black tea and oolong are also made from this particular plant although, with the different extracting process, green tea extract is the concentrated form of green tea and it contains more antioxidants than green tea does, green tea extract contains polyphenols which are an active antioxidant for weight loss (1).

Green tea extract is made from a dry green tea leaf, some are processed and there are natural extracts gotten directly from green tea, green tea extract can also be made into green tea depending on how you prefer the taste as green tea extract tends to be more bitter.

Green tea latte
Envato elements

Green tea extract is safe as long as you do not consume it in excess, most people take green tea extract for 2 years by mouth with no side effects but due to its caffeine content, it can lead to side effects like a sleeping problem, vomiting, irregular heartbeat, heartburn, convulsion and confusion (2). ‘

Caffeine should not be consumed in excess to prevent the side effects mentioned above, one cup of green tea extract twice a week will be more effective.

There are lot’s of ways you can consume green tea extract, it can be consumed in capsule, powder or liquid, regardless of how you want to take it, ensure to take it in minimal amount and not with any other fat-burning remedy, it is advisable to eat immediately after taking it as it burns metabolism fast (3).

Consider drinking lots of water and taking green tea extract with other supplementation like fish oil and quertine. Green tea extract might be packed full of beneficial antioxidants but there is a limit to how much you can consume per day.

The benefits of green tea extracts vary according to your body ., whichever method you plan to take green tea extract, ensure to take the right dosage and follow instructions. Here are couples of some of its essential benefits.

Research has shown that green tea extract contains a high concentration of green tea polyphenols, tea catechins, and flavonoids which speeds up the metabolism rate, it ensures enough fat is burned while exercising and taking green tea extract stops fat from storing up (4). One of the most ancient benefits of green tea and it’s extracted is how it helps burn fats.

Unlike other herbal trends for weight loss, green tea extract is more potent and natural, it burns calories faster and works best if you do not have too much caffeine in your body.

2. May Reduce The Risk Of Cancer

This is basically under probability but it has been shown to reduce the risk considerably, green tea extract contains catechin which is a powerful substance in regulating sugar in the blood and getting rid of bad bacteria in the gut. Green tea extract is known to be a natural way to curb the risk of cancer (5).

3. May Help Lower Blood Sugar

lower blood sugar levels

Green tea extract is perfect for keeping diabetes at bay, the polyphenols and tea catechins contained in it help reduce sugar level by mimicking the actions of insulin and inhibiting the liver’s production of glucose hence reducing the risk of diabetes (6).

4. It Boosts Antioxidants Capacity

Green tea extract is rich in antioxidants and apparently help to regulate the glucose in the system which in turn also offer protection against harmful bacteria in the gut, lots of herbal tea contain antioxidants but green tea has been noted to have more efficiency and the extract works even better (7).

5. It Promotes Heart Health

Research has also shown that green tea also promotes healthy heart, it can help to prevent atherosclerosis, which is the buildup of plaque in the arteries, it protects it from getting clogged which can cause heart failure but it is advisable to have a prescription for taking green tea extract and not too have too much caffeine in your bloodstream (8).

6. Improves Brain Function

eating healthy foods

Another notable benefit of green tea is its ability to aid brain function, notable research has shown that green tea drinkers have a more active brain function compared to none tea drinkers (9), it promotes cognitive brain function, enhances memory and makes the individual more agile as it also boosts metabolism making you exercise more.

7. Improves Dental Health

Most might not be aware of how potent green tea extract works in improving the health of your teeth, the catechins contained in green tea extract provides maximum protection against harmful bacteria in the mouth and it works whichever way you plan to use it (10).  Green tea extract is also a . of antioxidants that acts as dental floss to your teeth and most people do use green tea extract as a teeth cleaner.

One important benefit of green tea extract is the ability to improve skin health, can be used externally on your skin for a clean glowing skin, the antioxidant it provides protection against skin irritations and there is no proof it can get rid of acne but it provides maximum protection against the bacteria which can clog pores or dehydrate your skin.

9. Green Tea For Hydration Purposes After Exercise

Cycling workout for flat belly

After exercise or strenuous activity, the body is left drained and dehydrated, it is more potent than other caffeinated tea, it restores your body strength and help you burn more calories, green tea extract is an extract from green tea contains powerful antioxidants that help metabolize fat and fight exercise-induced free radicals that might cause muscle soreness or inflammation (11).

10. Maintain Healthy Youthful Skin

Green tea extract can prevent wrinkles, lots of beauty treatment does contain green tea extract, research has shown that green tea extract can be used as a facial scrub to get rid of wrinkles and drinking it can also help to keep your skin youthful and healthy (12). Green tea is rich in anti-aging antioxidant which helps fight wrinkles bu=y increasing cell turnover but fast results depend on your skin type.

11. Provides Protection Against Parkinson Development

Green tea extract is abundant in the antioxidant that provides protection against Parkinson’s, green tea extract replenishes lost nutrient in the body and also help cells regenerate, the risk of having Parkinson is highly reduced if you are an avid drinker of green tea (13).

12. Might Lower Risk Of Depression

green tea extract benefitsr

The risk of depression is very little with green tea extract, it boosts metabolism and helps reduce depression considerably, it contains phytochemicals which are a powerful antioxidant and this why it is called the mood-altering tea (14)

13. Aids Digestion

Green tea acts as an anti-bacterial and anti-inflammation to the body thereby it aids digestion, helps get rid of constipation and highly recommended for treating digestive issues, it protects the healthy bacteria in the system (15), green tea extract has always been known for ages as an aid to digestion and you can always drink it or have the over the counter pill.

14. Reduces The Risk Of Clogged Arteries

Some of the compounds in green tea extract are anti-inflammatory and anti-microbial, most of which are also anti-cancer properties, it basically reduces the risk of clogged arteries and prevents it from happening in future, it slows down the build-up of artery-clogging plaque, it does not work for reversing and stopping it totally though but with the aid of medications, it can be treated.

The benefits of green tea extract might be numerous and highly essential but it is advisable not to consume in excess as it also comes with side effects that might happen as a result of too much caffeine from it. Green tea extract can also be used as a natural remedy for minimal skin and hair irritations, it is best to start by drinking green tea though before switching to its extract.

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Black Soup

Easy Way To Cook Nigerian Black Soup



Nigerian cuisine is known for its comforting and flavourful soups. Every state and tribe have their favourite soup recipe that has been passed from generation to generation for decades or even centuries. Black soup comes from Edo State and is also known as Omoebe. See the easy way to cook nigerian black soup right in your kitchen!


To achieve that famous complex flavour of black soup, you will need quite a lot of ingredients. However, even though collecting those ingredients may seem like a hassle, in the end, you will be rewarded with a steaming bowl of soup that your whole family will love. Here is what you will need to make black soup:


  1. Black Soup ingredients include:

    a. Bitter leaf – 1 1/2 cups b. Assorted meat and/or offals – 500g c. Efinrin – 1 cup d. Scotch bonnet pepper – 2 e. Stockfish – 1 (big) f. Smoked fish – 1 piece g. Crayfish – 1/2 cup h. Palm nut cream or palm oil – 1 1/2 cooking spoons i. Stock cube – 1 k . Salt – to taste

If you are having trouble locating efinrin, you can substitute it with fresh basil. It’s also possible to use more or less of the fish ingredients, depending on how strong or mild you prefer the stock in your soups

Easy Steps To Cook Black Soup

  1. Wash and dice your meats if necessary. Put a pot of water on the stove, bring it to a boil, and cook the meats along with the stockfish, stock cube, and smoked fish until the meat is tender. If you are using both meat and offals, remember to separate those into different pots.
  2. While the meat is being cooked, you need to process the bitter leaf to reduce its bitterness. Wash the chopped bitter leaf repeatedly until the water is no longer green and foamy. Then soak the bitter leaf in warm water for several minutes and rinse. The bitter taste should be gone at this stage.
  3. Put your bitter leaf in a blender and blitz until the consistency is smooth, then transfer to a bowl. Next, blitz the efinrin or basil and put in a separate bowl.
  4. If you are cooking the meats and the offals in different pots, combine the two in the meat pot and stir.
  5. Blitz the scotch bonnet peppers in the blender and add to the soup mixture. Next, add the palm nut cream or palm oil.
  6. Allow the palm oil or palm nut cream to melt in the pot for up to 5 minutes. Add the crayfish and stir. Bring up to a boil and taste the stock. Adjust the salt if necessary.
  7. Gradually add the bitter leaf to the soup, stirring well after each spoonful. Once all bitter leaf is in the pot, cook the soup for several minutes until it thickens and darkens in colour. Add some water or beef stock, stir, and cook for a couple of minutes more.
  8. Finally, add the efinrin or basil and stir. Efinrin will lose its flavour very fast if cooked for a long period of time, so make sure not to keep your soup heated for more than 3-5 minutes after you add the efinrin. Taste the soup, and if it tastes perfect, take the pot off the heat and serve immediately while your black soup is hot.
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15 Healthyish Foods to Eat to Gain Weight In Nigeria



If you’re looking for Nigerian based foods to gain weight, you’ve come to the right place. One major factor that determines health and growth is what you eat. What you’re eating could either cause you to gain or lose weight.

If you are underweight and this might sound easy but it’s not as they are some staple foods that look filled with calories but you can’t necessarily gain weight with it or you gain weight in the wrong places. Although there are many fatty foods lying around that can help you gain weight but they have been proven to be unhealthy and can lead to obesity or could become hazardous to one’s health.

When trying to gain weight, it’s important to do it the healthy way, if you are trying to gain weight and wonder about what Nigerian food can help you gain weight, we have gathered some of the best Nigerian foods with high carbs.

We have outlined some factors you might wonder about before gaining weight.

Can I Gain Weight Without Getting Fat?

Gaining weight does not necessarily mean you have to become fat, you have to burn more calories than you consume though to avoid this if you are underweight and needs to gain weight, all that is needed is for your lean muscles to grow and there are exercises for building muscles and stick to eating high calories foods the healthy way. The trick is to burn more calories than you consume.

Can Nigerian Food Make You Gain Weight?

9ja foodie rice and fish
Image: 9jafoodie

Definitely, there are so many Nigerian foods with high calories but to stay on safe sides of health, it’s important to eat less of the ones with bad fats and high sugar and more of the healthy fats and less sugar. It is also advised to have a timetable for how you consume high-calorie foods so as to keep track of your weight gain routine.

Can Nigerian Foods For Weight Gain Be Eaten At Dinner?

Gaining weight sounds good but to avoid having a bloated tummy with it, you might want to avoid the heavy meals at dinner and most of the Nigerian foods for weight gain are heavy but you can eat a very little amount of it, Some Nigerian meals like rice, semo, tuwo, and other light meals can be eaten for dinner but the heavy options should be taken in small amount to avoiding tummy fat.

What to Eat to Gain Weight in Nigeria

What we’ve done here is that we have compiled some healthy-ish high-calorie foods that are native to Nigeria in one place so if you’re trying to add to your body size, these meals for gaining weight are the way to go.

Whilst you may think it’s a good idea, the consumption of these foods should be strictly monitored at night as it can easily lead to tummy fat, obesity, and unnecessary health issues. Also before making decisions like these, it’s important to consult your doctor for professional advice.

1. Porridge Beans

Porridge beans can help you gain weight just as it can help you lose weight, it contains soluble and insoluble fiber hence why it can keep you full for a very long time, it contains the right nutrient to keep your body energized for activities, it is high in healthy calorie to aid you to gain weight. Porridge beans is a Nigeria meal that can’t be ignored especially the western part of Nigeria.

2. Smoothies And Milkshakes

Sugar donuts served with milkshakes
Image: Envato Elements

Gaining weight quickly in Nigeria can easily be done with smoothies and milkshakes, both are delicious which means you would want more and the higher you consume the more calories you would get and eventually gain some weight. A milkshake can easily make you fat so it’s advised to keep a regular track of the pound acquired from it in a day.

PS: Smoothies have the power to help you gain weight as well as lose it depends on the constituents, check out our 7-day smoothie weight loss diet plan for more deets.

3. Snacks

There are lot’s of Nigerian snacks you can rely on to help you gain weight and the healthy ones are still plantain chips, bean cake or chin-chin, however, you have to be more careful with snacks as you can easily get fat with it. Regular snacking on healthy snack will help you gain a pound or two but try to keep track of your daily calories required.

4. Tuwo Shinkafa

tuwo shinkafa meal
Image: Sisi Jemimah

Tuwo shinkafa is another high-calorie food in Nigeria but most common in the northern part of Nigeria, can be really stressful to make if you are not used to it but makes a very delicious meal, highly nutritious too if eating with its stew. Tuwo can be a taken for dinner as it’s pretty light but keeps you full through the night and also enhances a fitful night rest.

5. Milk

A glass cup of milk 2 or 4 times a day will have you spinning down the weight gain cycle fast, milk is a good . of calcium and it strengthens and restore muscle bones, some healthy milk you can try are fura de nunu which is common among the Nothern Nigerians, it’s more proteinous and naturally gotten from the cow and you might want to stay away from skimmed milk to prevent unhealthy weight gain.

6. Rice

Easter food
Image: @kikifoodies //Instagram

Rice is a lot’s of Nigerians favorite and it can help you gain weight fast and also keep a track of it if you eat it the right way, which means in moderation, calories contained in rice is pretty high due to the amount of starch it contains. Rice can also be enjoyed in different ways which make it more easier to incorporate into your weight gain plan. Rice can also be eaten with beans to make it a healthier way of gaining weight.

7. Meat

Meat is widely believed to cause you to gain weight and as it’s an excellent . of protein, then it’s classified to be healthy, meat can be enjoyed either in the stew, soup, fried or boiled. Some of the healthier meats include lamb, veal, chicken, and lean beef.

8. Avocado

avocado plate

They are loads of healthy fruits you can eat to gain weight with but avocado contains the most calories and you can consume close to 4 of it in a day without any health issues, eating with bread is also believed to help gain weight. Avocado is packed full with other essential nutrient and antioxidants to keep your body fit and healthy. Other Nigerian fruits with high calories include mango, banana or cucumber.

9. Cocoyam/Potatos

Another well-versed way to gain weight in Nigerian is foods that are high in carbohydrate like yam, potatoes, and cocoyam, they are nutritious and also keep the body energized to  enable you to perform strenuous activities, tubers are foods that will fill you up really fast so it’s advised to eat slowly to avoid feeling full too fast, this can be eaten alone or with vegetables and stew for more health benefits.

10. Whole Wheat Bread

Eat whole wheat or wheat bread instead of white bread
Image // Envato Elements

Bread generally is a way to gain weight in Nigeria but some bread can be unhealthy hence why we recommended wheat bread, it contains enough calories to gain a pound a day and is made naturally from grain without much processing.

11. Yam And Eggs

Eggs are often neglected as too small to give many benefits but two eggs in a day are enough to help you gain weight, eggs have been proven to repair hip reflex and also help you can weight especially if you plan to exercise and still gain some weight. The egg is an excellent . of protein and it’s best eating boiled and if planning to fry, make use of healthier oils like olive oil and coconut oil.

12. Semo With Egusi Soup

semo and egusi soup
Image: The Kitchen Muse

Semo is one of the best Nigerian swallows you can’t refuse and added with egusi soup makes it more delicious and semo contains high carb with a calorie of 175 per cup, egusi provides nourishment and protein to the body. Other ways you can gain weight with semo is drinking it, drinking semo provides almost enough calorie to help you gain a pound.

13. Banga Soup And Starch

Another Nigeria swallow with calories, The eastern part of Nigeria are fond of this and even claim it gives them the strength to go about their daily activities, other swallows can be enjoyed with Banga soup but the most likely combination is starch. Stach is pretty high in calorie so it’s advised not to make it a daily meal.

14. Afang Soup With Fufu

afang and fufu soup
Image: Connect Nigeria

Another eastern Nigeria delicacies you would love not just for its high calorie but the delicious taste and often used as a Christmas meal and it can keep you full for a very long time. Fufu contains lots of calories too so you might want to limit the consumption to twice a week.

15. Garri

This list would not be complete without mentioning garri, it can pass as drinkable and can also be made with how water to tun in into garri, but whichever way you plan to take it, you would be gaining extra pound with each consumption, garri is prepared from cassava tubers that have been fermented and also a household food in almost all Nigerian homes. It can be enjoyed with a different kind of soup.

It is important to also keep a track of how much calories you need and how much you consume in a day in order to put a limit to the amount of weight you gain and avoid becoming fat. Nigerian foods can help you gain some muscles but it can also lead to getting fat so it’s important to keep an eye on how much you consume.

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