Eating protein in enough quantity does not have to be difficult, irrespective of location. If you live in Nigeria, here are some protein-rich meals you can add to your diet as well as a meal plan.
Key takeaways:
- Protein is an essential macronutrient that plays important roles in the body.
- Protein in our diet helps with body repair and the replacement of cells, bones, muscle growth, and digestion.
- Some Nigerian foods that are rich in protein include eggs, seafood, beans, chicken, millet, and meat. Eating these will significantly improve your nutrition and health.
All the cells in the human body need protein, a macronutrient, to function. Protein can be obtained from the animal-based or plant-based foods we eat. The proteins are broken down into amino acids upon digestion. These amino acids are the building blocks for the body’s cells, tissues, organs, and systems.
Proteins are used in cell repair, muscle growth, energy supply, immune system support, bone growth, and body metabolism. It is required for growth and development in children, adolescents, and pregnant people.
If you do not eat enough protein, you risk developing malnutrition, which can lead to life-threatening diseases like kwashiorkor and marasmus.
12 High protein foods to eat in Nigeria
Some Nigerian foods that are rich in protein include the following.
1. Beans
Beans are a common protein source in Nigeria and are high in fiber. They are vitamins and minerals. According to the United States Department of Agriculture (USDA), 25 beans contain 25.6 grams of protein per 100 grams.
Beans also contain all the amino acids needed for growth and development. Common types of beans include soybeans, black-eyed beans, kidney beans, honey beans, and cowpeas. Beans can be prepared and eaten alone as porridge or with stews, yams, or plantains.
2. Ukwa (breadfruit)
Ukwa, or African breadfruit, is a traditional Nigerian meal made from the seeds of the Treculia africana tree. One hundred grams of boiled ukwa contains about 5.3 grams of protein, carbohydrates, oil, and minerals. It can be eaten fresh, boiled as a cereal, or roasted and served with coconut or palm kernel.
3. Fonio
Fonio, or acha (7.17 grams per 100 grams), is a little-known but highly nutritious grain. Despite its small size, it contains a significant amount of protein. Fonio can be cooked like rice, turned into porridge, or baked.
4. Millet
Millet is another staple grain in Nigeria, with 10 per 100 grams of protein. It is used to make fura (a fermented millet-based food), mostly paired with nunu (fermented milk).
Millet is also an important part of pap ( also called akamu or ogi), a smooth, creamy porridge often eaten for breakfast or to help babies learn to eat. In addition, millet flour is commonly used to make flatbreads and snacks such as millet pancakes.
5. Seafood (fish, crabs, prawns, and periwinkles)
Seafood is greatly consumed in Nigeria, especially by riverine area dwellers. Seafood like catfish (16.5 per 100 grams) and crabs (18.6 per 100 grams), offer an excellent source of protein, omega-3 fatty acids, and important vitamins.
For example, periwinkles, tilapia, catfish, and mackerel are affordable, high-protein choices commonly used in preparing Nigerian soups, grilled foods, stews, and pepper soup.
6. Chicken
Chicken is a popular source of animal protein in Nigeria. It contains 23.9 grams of protein per 100 grams and…read more
Source: Semic Health