Botanically called Tetracarpidium conophoram and Coula edults, African walnuts are edible single seeded stone fruits whose plant is mostly cultivated for its nuts which is cooked and consumed as snacks. It is characterized by a black thick wall that envelopes a white-cream seed, which leaves a bitter flavour in your mouth when eaten raw.
The African walnuts has various specie, such as Euphorbiaceae (Tetracarpidium conophoram) and Olacaceae ( Coula edults). Each specie has its own specific feature. The Euphorbiaceis mostly found in Nigeria and Cameroon, while the Olacaceae is found in some Central African countries such as Congo, Liberia and Gabon.
In the western part of Nigeria, African walnuts are known as ausa or asala while they are known as ukpa in the southern part of the country. Walnuts compared with other nuts, is considered the king of nuts as it is so rich in vitamins and minerals, proteins, fiber, health fats, plant sterols and antioxidant. Researches have shown walnuts boost your health in a number of ways and at very easy-to-achieve “doses.”.
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Here are top 8 health benefits that will make you eat African walnuts regularly:
1. Cancer-Fighting Properties
Walnuts can help prevent cancer as it contains cancer fighting properties such as as phytosterols, omega 3 fatty acid and antioxidant . Research have shown that it doesn’t only help reduce the risk of prostate cancer, but breast cancer as well.
2. Improves Sperm Quality In Men
Another reason this amazing nut should be consumed regularly especially by men is because its impact on male fertility. A recent finding revealed that among men who consume about 75 grams (a bit over one-half cup) of walnuts daily, had their sperm quality, including vitality, motility, and morphology significantly improved.
3. Heart Health
Walnuts contain amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk of heart disease due to multiple cardiac risk factors.
It also contains the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and prevents the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death and that eating just four walnuts a day has significantly raise blood levels of heart-healthy ALA. Its consumption also supports healthful cholesterol levels.
4. Rich In Vitamins and Minerals
African walnut contains vitamins such as vitamin E,B6,B7, thiamin, folate and also a rich . of magnesium which is higly needed by the body daily.
5. Contains Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-. deterioration and walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.
It also contain antioxidants that are so powerful at free-radical scavenging that researchers called them “remarkable”. Research has shown that walnut polyphenols helps prevent chemically-induced liver damage.
6. Weight Control
Adding walnuts to your diet can help you to maintain your ideal weight over time as it is associated with increased satiety.
7. Brain Health
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants which support brain health, including increasing inferential reasoning in young adults.
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The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and surprisingly, the benefit was achieved in the first three months.
Health Benefits Of African Bush Mango Seed (Ogbono) You Should Know
African Bush Mango Seed popularly known as Ogbono has its botanical name as Irvingia gabonensis and is also called wild African mango or bush mango. The Igbo people of Nigeria call it Ogbono and Yoruba people call it Apon.
Ogbono which is called “Apon” by the Yoruba people of Nigeria is indigenous to the humid forest zone from the northern part of Angola, including Congo, DR Congo, Nigeria, Côte d’Ivoire and south-western Uganda but is planted in parts of southern Cameroon, Ghana, Togo and Benin.
The tree which is present in the tropical wet and dry climate zone grows naturally in canopied jungle, gallery forests and semi-deciduous forests and produces edible mango-like fruits, and are especially valued for their fat and protein-rich nuts.
The fruits can be eaten fresh, processed into jelly, jam, juice and sometimes even wine. The pulp has also been used to prepare black dye for cloth coloration. Compared to the seed, the fruit is only a tiny resource.
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The seed, which is the Ogbono nut can also be eaten raw or roasted but they are mostly pounded into butter or a chocolate-like block. Ogbono seeds can be pressed to produce an edible oil or margarine which is used for cooking.
The oil can also be processed further into soap, cosmetics or pharmaceuticals. The pressed cake can be used as cattle feed or grounded/crushed and used as thickening and flavouring agent in soups and stews.
In Nigeria, the seed is popular for making soup. Ogbono soup also known as Draw soup because of its slippery nature helps the lumps of solid food slide down the throat to the stomach.
While some people like their Ogbono soup plain, with no added vegetables, others prefer it with some vegetable in it. A third group love their Ogbono soup with Okra, while some people would add Egusi to it.
Several research and studies have shown that ogbono Seed or kernels contains about 18 amino acids and that it is a good . of nutrients, vitamins and minerals such as calcium, magnesium, potassium, sodium, phosphorus and iron.
Further research revealed that the fibre content of the seed improves bowel function and aids detoxification pathways.
The Research also showed that the seeds have beneficial effects on diabetes and obesity as well as in lowering cholesterol, and increasing antioxidant and gastrointestinal activity.
According to the research, consuming ogbono would help with the following:
Aids Weight Loss:
Ogbono aids weight loss by increasing the levels of leptin in the body, a hormone that reduces appetite and by inhibiting an enzyme called glycerol3phosphate dehydrogenase, which reduces the amount of blood sugar converted to fat.
Reduces Cholesterol Level:
Due to its contents, ogbono is not only good for weight loss, it may also serve as a great food to help control diabetes and ward off high cholesterol and the development of atherosclerosis.
Helps In Body Building:
Ogbono seed is also rich in protein which is good for body building. As earlier mentioned, the seed contains vitamins and minerals which are good for the body. It contains thiamine, riboflavin and niacin. The approximate fatty acid composition is myristic acid 33-70 per cent, laureic acid 20-59 per cent, oleic acid 1-11 per cent, palmitic acid 2 per cent and stearic acid 1 per cent. The contained amino acids are reasonably balanced for human nutrition. Since lysine, tryptophan, valine, threonine, isoleucine and phenylalanine have high concentrations in the seed, first limiting amino acids are methionine and cysteine.
So when next you are eating your Ogbono soup, just know you are eating yourself into good health. And for those who don’t eat ogbono, well, you are missing out…
Also See: 10 Amazing Health Bene桴摤ts Of Eating Groundnuts
Historical Facts About Bread You Didn’t Know
How much do you know about bread? I bet these interesting facts about will amaze you, check them out.
Bread is the most widely consumed food in the world, not only because it is an important . of carbohydrates, but because it is also portable and compact. This explains why it has been an integral part of the world’s diet for thousands of years. In fact, recent scholarship suggests humans started baking bread at least 30,000 years ago.
The earliest breads were more like porridges and flat cakes. Grains were mashed with water or milk and were eaten either raw or cooked, providing nutrition and sustenance. The porridge became thicker and more paste-like, and eventually this paste was cooked either on a hot rock or in an early subterranean oven, creating a more mobile product. Twenty-first-century descendants of those earliest breads include Middle Eastern pita bread, Indian naan, and pizza.
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Bread has a very long history, and was originally made without yeast, resulting in relatively flat breads, although yeast was used as early as 4000 BC in Ancient Egypt. Thus, flat breads dates back to Ancient Egypt and were first baked from the crushed grains. Experts believe the first grinding stone was invented by the Egyptians around 8000 B.C.
The first leavened breads were invented nearly seven thousand years after flatbreads were introduced into the diet
In ancient Egypt, bread was a form of currency used interchangeably with money. In fact, it was so important to ancient Egyptians that loaves were often placed in tombs for the deceased to take to the afterlife.
The first bread-maker was invented by freed Roman slave, Marcus Virgilius Euryasaces in the first century. . a donkey or horse walking in circles, it kneaded dough in a basin.
Otto Rohwedder invented sliced bread in 1928, after working on it for 16 years. Many thought it was a passing fad, assuming the bread would go stale faster than un-sliced bread.
The name sandwich came from the Earl of Sandwich who gave his name to the sandwich way back in the 1700s.
Across nearly every race, country and religion, bread is seen as a peace offering, and is used in countless religious ceremonies.
Ancient Greeks were already producing more than 80 types of bread by 2500 B.C.
It has been proven that it is one of the healthiest parts of the bread is the crust, because it contains dietary fibre and antioxidants that can help prevent cancer.
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African Salad recipe update with Video
In my last post, I provided some ingredients and asked you to guess what the next recipe will be.
One person was very close, and said ”Ukpaka sauce”(recipe coming soon), but I got some correct answers too and for those who got it right… here’s a cute thumb up for you.
Anyway, today’s post is only an update on this Abacha and Ukpaka/Ugba recipe(African Salad) we have on the website.
I made some thoughtful corrections based on my new cooking experience and also added our customary step by step video, to put you through and make your cooking more delightful☺.
+++video recipe right below+++
Here’s a link to the full recipe, hope you enjoy and please don’t forget to leave your feedback on the recipe page.
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