African Salad (Ugba): Health Benefits, Nutrition and Facts

African Salad (Ugba): Health Benefits, Nutrition and Facts

African salad locally known as “Ugba” (Abacha food), is a very popular delicacy among the Igbos. This delicacy is not only a sweet-tasting food but also very healthy and nutritious food, as it provides tons of nutritional and health benefits. It is also quite nutritious to the enzymes of the stomach.

The Abacha food also known as African salad is a popular native dish, mostly consumed by people in the eastern part of Nigeria.

History has it that African salad was originated from the South Easterners and “Abacha food” is one of the Igbo’s native words.

However, in this article, essential information on the nutrition, facts, and health benefits of African salad will be pinpointed.

Although, the Abacha can be prepared in a variety of different ways, as some different recipes and dishes can be prepared with the African salad.

African salad has other native names apart from “Ugba” some of which are; Abacha Ncha, and Abacha and Ugba, by the Igbo people of Nigeria.

In most Igbo traditional ceremonies, the Abacha is served as the number dish it seems to be that Abacha is a favorite choice for most Igbo outings.

Abacha can be relished as an appetizer, dessert, snack, or as a normal meal, any day, any time. Without any iota of doubt, it is truly one healthy and nutritious meal.

Many speculations have arisen concerning if Abacha has any health benefits attached to it, well the African salad as mentioned earlier, is not just a sweet-tasting food but also very healthy and nutritious food. Let’s take a short insight into the nutritional composition of Abacha (African Salad).

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Nutritional Value of Abacha Nigerian Food

African Salad (Ugba): Health Benefits, Nutrition and Facts

African salad, also known as Ugba or Abacha by the Igbos, is a very delicious and special dish. It is prepared with dried shredded cassava, utazi leaves, pepper, potash, red oil, ugba (ukpaka), crayfish, and diced garden eggs.

All these things merged with the Abacha make the dish a very healthy and delicious one.

Ugba (African salad), is extremely rich in minerals and nutrient content, some of which include: Vitamin A, Calcium, Zinc, Magnesium, Sodium, Potassium, and a host of others.

You can also do more research on the health benefits and nutritional value of this food. . Cassava is equally a great source of thiamine, riboflavin, and niacin.

However, many medical studies extensively discussed the nutritional value of Abacha (African salad).

It also has additional nutritional values of Protein and Crude Fibre, due to the presence of other ingredients often added to the food.

Health Benefits Of African Salad (Ugba)

African Salad (Ugba): Health Benefits, Nutrition and Facts
African salad recipes

Although there are numerous health benefits of the African salad, these health benefits vary because it is dependent on the ingredient used to prepare this delicious meal. Below are a few health benefits of the African salad.

(1) It is an ideal choice for people who are allergic to glutton consumption, as Ugba is a great glutton-free Nigerian food and also delicious.

(2) African salad can be prepared in a variety of different ways. When prepared with garden egg, it enriches the food with anti-oxidants, calcium, and ascorbic acid.

The anti-oxidant properties strengthen the body’s immunity. The Utazi leaf is good for improving digestive health.

(3) Due to the presence of calcium in the Ugba – African salad, makes this delicious food an excellent choice for the formation of strong bones and also prevents bone damage.

(4) It also helps in the circulation and transport of blood all over the body vessels.

(5) African salad also improves the number of bowels and minimizes constipation.

(6) Contains anti-oxidants and minerals that help to combat illnesses such as cancer, blindness, and heart diseases, while also improving eyesight.

(7) African salad – Ugba, can be prepared with fish, chicken, or kpomo. The combination or addition of those also increases the proteins and mineral content in the food making it very healthy.

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(8) Also stops the growth of cancerous cells in the body because of its antioxidant property.

(9) Helps to reduce the risk of obesity.

(10) African salad – Ugba is rich in potassium. one ounce of cassava contains 558 mg of potassium, which makes it good for the heart and cells. Although, there are other Nigerian foods rich in potassium.

(11) Helps to boost the production of blood in the body and also has a rich iron content.

(12) It has a high fibre content. it is also rich in Vitamin B-complex. The African salad meal also helps to solidify the body’s immune system to fight against external infections.

You should also know that Ehu seeds have been suggested to fight arthritis and rheumatism. Abacha prepared with ehu seeds have extra benefits.

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Is Abacha An Ideal Meal For Weight Loss?

Most people these days are anxious about the fact if African salad can be eaten as a remedy to overweight. Well, the answer is a no. The reason is that the food has a high amount of fibre content that readily fills up the stomach when consumed. Also, a serving of Abacha is reported to have about 400 calories.

So you have to be cautious with your consumption of African salad food because taking too many calories won’t be of any help to your body if you are mindful of weight loss. However, you can check out some other Nigerian foods that are great for weight loss.

However, there are other health benefits of the Ugba – African salad to get when you eat it at appropriate intervals. Therefore, it’s not a dish to shy away from, if you desire some of the health benefits attached to the food.

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