The present economic climate in Nigeria, characterized by inflation, rising prices, and limited access to resources, has significantly impacted the lives of many. The economic instability has far-reaching consequences, affecting not only financial well-being but also health and nutritional well-being.
In such challenging times, prioritizing access to local foods becomes crucial for maintaining a healthy lifestyle. Embracing traditional food systems, which are human-managed biophysical systems for food production, distribution, and consumption, can offer sustainable and environmentally conscious solutions. These local foods offer several advantages over imported or processed products.
They are often fresher, more nutritious, and have a lower carbon footprint (the total amount of greenhouse gases, primarily carbon dioxide (CO2), released into the atmosphere as a result of human activities). Local foods also offer numerous nutritional benefits, including essential nutrients, vitamins, minerals, and high levels of antioxidants, which protect cells from damage and promote optimal health.
These values are not complete in most processed foods we often prefer, as it is in local foods. Consuming local foods not only benefits health but also boosts the national economy by supporting local farmers and producers, creating jobs, stimulating economic growth, and strengthening rural communities, while reducing transportation costs and environmental impact.
While accessing local foods presents challenges, overcoming them is a better option than settling for processed foods and their negative consequences. Limited availability, transportation difficulties, and higher prices compared to processed foods can hinder access sometimes, hence the need to practice home and community gardens. Some of these food crops do not require much cultivation. Practising a home garden is very crucial, it will even give you access to wholesome and nutritious food.
Your cultural background and personal dietary habits play a significant role in shaping your food preferences. This article aims to empower you with knowledge to make wise dietary choices, emphasizing the importance of locally sourced foods, particularly in today’s economically challenging times.
Here are some of the local foods to select from;
- Leafy Greens: These are rich in iron, calcium, and vitamins A and C., help boost immunity, improve bone health, and support the vision. Some of them include:
Ugu (Pumpkin Leaves): High in iron, calcium, and vitamins A and C. Also contains folate, which is essential for cell growth and development.
- Bitterleaf: Known for its bitter taste but packed with antioxidants. Helps regulate blood sugar levels, improve digestion, and boost immunity.
- Garden egg leaves: In a book reviewed by Christine Mikstas (RDN), ‘’Health benefits of African eggplant’’, garden egg leaves are rich in vitamins A, C, K and E. It is also a good source of minerals like calcium, iron and potassium. It contains phytochemicals and antioxidants that possess anti-inflammatory properties.
- Root and tubers:
Yam: According to Cheri Bantila, a dietitian at Nutri-Sense, a health and wellness platform, yams are packed with fibre, vitamins and minerals. They are particularly rich in potassium, copper (Cu for red blood production and iron absorption, Manganese; supports bone health and heart function) and vitamin C, an antioxidant and immune booster. Yam also has a unique compound called diosgenin, which may enhance memory and brain function.
- Cassava: A study carried out at the National Institute of Health, by a senior researcher in science and technology, Yessoufou Akadiri titled “Cassava enriched diet is not diabetogenic rather it aggravates diabetes in rats,’’ disclosed that cassava contains potassium and magnesium, minerals that help eliminate excess sodium in the urine and promote blood vessel relaxation and can help prevent high blood pressure.
- Legumes are a powerhouse of nutrition. Legumes, including beans, peas, and lentils, are exceptional sources of protein, fibre, and iron. According to Sharon O’Brien’s book, “Lentils, Nutrition, Benefits, and How to Cook Them,” reviewed by a nutritionist and dietitian, Jeryln Jones, these foods offer numerous benefits. Peas promote digestive health, boost immunity, and provide vitamin C while lentils help lower cholesterol levels, regulate blood sugar, and support brain function and are also rich in B vitamins.
- Fruits like mango, pawpaw, and pineapple are packed with essential nutrients. Mango and pawpaw, are rich in vitamins A and C, and antioxidants, which boost immunity, improve vision, and protect cells from damage. Also, pineapple is a good source of vitamin C, manganese, and bromelain, which supports immunity, and digestion, and reduces inflammation.
- Grains provide vital nutrients. For example, rice has carbohydrates and B vitamins for energy and brain function. Also, millet contains fibre, protein, and B vitamins for digestive health, blood sugar regulation, and energy support. Sorghum on the other hand contains carbohydrates, protein, and antioxidants for digestive health, blood sugar regulation, and heart health.
- Nuts and seeds offer a wealth of benefits. Groundnuts are rich in protein, fibre, vitamins, minerals, antioxidants, and healthy fats, supporting satiety, heart health, and skin health. This was revealed in a book reviewed by an expert, Katherine Marengo, ‘’Nutrition Facts and Health Benefits of Peanut.’’
Also, Sesame seeds are rich in fibre, protein, and antioxidants, promoting digestive health, regulating blood pressure, and supporting hair and skin health. For pumpkin fruits, they are packed with vitamins, minerals, and beta-carotene, protecting cells from damage and supporting overall health. Incorporating these nutritious local foods into your diet can enhance overall health and well-being.
With creativity, you can combine local ingredients to create delicious, affordable, and sustainable meals. Celebrate your culinary heritage and prioritize health during challenging times. A balanced diet with varied local foods supports your body’s needs and builds resilience.
Eat Local, Live Healthy, Thrive Amidst Economic Uncertainty is first published on The Whistler Newspaper