Contrary to most Nigerians’ beliefs about fats being harmful to humans’ health, it would interest you to know that this isn’t entirely true.
To be honest, too much of everything is bad and everything should be done in moderation which applies to the topic being discussed in this article. The 5 high-fat Nigerian foods that are good for your health which we will be discussing should also be taken in moderation.
While high-fat foods are often associated with negative health outcomes such as obesity and heart disease, not all high-fat foods are created equal. Some high-fat Nigerian foods are beneficial to health when consumed in moderation as part of a balanced diet.
These high-fat foods are often rich in essential nutrients such as vitamins, minerals, and healthy fats that support overall health and well-being. Some examples of Nigerian high-fat foods that are beneficial to health include:
Nuts and Seeds
Nuts and seeds such as groundnuts (peanuts), cashews, and almonds are high in healthy fats, protein, and fiber. They are also rich in micronutrients such as vitamin E, magnesium, and potassium, which support immune function, heart health, and brain function.
Nuts and seeds are a great source of monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These types of fats are considered healthy and have been shown to help lower cholesterol levels and reduce the risk of heart disease.
Nuts and seeds are also good sources of dietary fiber, which can help improve digestive health and reduce the risk of chronic diseases such as obesity, type 2 diabetes, and certain types of cancer.
Avocado
Avocado is a popular fruit in Nigeria that is high in monounsaturated fats, fiber, and a variety of vitamins and minerals such as vitamin K, folate, and potassium. These nutrients can help reduce inflammation, support heart health, and improve digestion.
Research has shown that diets rich in monounsaturated fats can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease. Additionally, monounsaturated fats can help improve insulin sensitivity and blood sugar control, which may be beneficial for people with type 2 diabetes.
Avocados also contain a variety of other nutrients that can be beneficial for health. For example, they are a good source of fiber, potassium, and vitamins C, K, and B6. Additionally, avocados are rich in antioxidants, which can help protect against
Coconut: Coconut is a versatile ingredient used in many Nigerian dishes, and it is high in medium-chain triglycerides (MCTs), a type of healthy fat that is easily absorbed and used by the body for energy. Coconut also contains antioxidants, fiber, and other nutrients that support overall health.
Research has shown that coconut can help boost metabolism and promote weight loss. Some studies have shown that consuming coconut oil can lead to a reduction in waist circumference.
Also, coconut contains lauric acid, which has antimicrobial properties that may help improve gut health by killing harmful bacteria.
Some studies suggest that consuming coconut oil may help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels, which can improve heart health.
Palm Oil
Palm oil is a traditional Nigerian cooking oil that is rich in healthy saturated and unsaturated fats, antioxidants, and vitamin E. While palm oil should be consumed in moderation due to its high-calorie content, it can provide a range of health benefits such as supporting brain function, reducing inflammation, and improving heart health.
Research has shown that palm oil may have several health benefits, including reducing inflammation and improving heart health. The antioxidants in palm oil have been found to help lower cholesterol levels, which can reduce the risk of heart disease.
Additionally, palm oil is a rich source of vitamin K, which is important for blood clotting and bone health. It also contains other important nutrients such as vitamin A and iron.
Eggs
Eggs are a highly nutritious food that contains a range of beneficial nutrients, including protein, vitamins, and minerals. While eggs do contain a moderate amount of fat, the fat in eggs is considered to be healthy and beneficial for many people.
One large egg contains around 5 grams of fat, including both saturated and unsaturated fats. While saturated fat has traditionally been considered unhealthy, recent research has challenged this view, and many experts now believe that saturated fat is not as harmful as once thought.
Some studies have suggested that eating eggs may be beneficial for heart health. One study published in the American Journal of Clinical Nutrition found that consuming up to one egg per day was not associated with an increased risk of cardiovascular disease or stroke.
Additionally, the fat in eggs is primarily composed of monounsaturated and polyunsaturated fats, which are considered to be healthy fats that can improve cholesterol levels and reduce the risk of heart disease.
Conclusion
Overall, these high-fat Nigerian foods can be a nutritious and delicious addition to a healthy diet when consumed in moderation. It’s important to remember that a balanced diet is key to good health, and incorporating a variety of nutrient-dense foods is essential for optimal nutrition.
Also, moderation is key! This must always be at the back of our minds as humans because too much of everything is bad, even if it is okay to be consumed.
