Nigerian Superfood: Why you should include uziza in your diet

• Uziza is a popular Nigerian ingredient known for its slightly peppery taste and rich flavour
• It is more than just a flavourful addition to Nigerian dishes, it is a powerhouse of health benefits
• Here are the health benefits of uziza and how to include it in your diet

Nigeria is home to many flavourful and nutritious plants, one of which stands out is uziza, also known as iyere in Yoruba language. This unique plant, known for its slightly peppery taste, is often found in traditional Nigerian dishes. Both the leaves and seeds of uziza add flavour and health benefits to meals, making it a superfood worth adding to your diet.

Many people enjoy uziza in soups like Afang and Oha, but it’s more than just a tasty ingredient. uziza is packed with nutrients that can support digestion, relieve pain, and even boost the immune system. It has been used in traditional remedies for centuries due to its ability to ease symptoms like bloating, colds, and joint pain.

TheRadar brings you the health benefits of uziza and easy ways to include it in your diet. 

5 health benefits of uziza

1. It is rich in antioxidants

uziza is rich in antioxidants, which help protect the body from damage caused by free radicals. Antioxidants play a vital role in reducing inflammation, protecting against chronic diseases, and supporting the immune system. Regular consumption of antioxidant-rich foods like uziza can aid in slowing down the ageing process and reducing the risk of ailments such as heart disease and certain cancers.

2. It improves digestive health

uziza has natural digestive properties that can relieve symptoms of indigestion, bloating, and constipation. The plant contains dietary fibre, which promotes bowel health and helps regulate digestion. uziza seeds, when added to soups, can stimulate the digestive system, making it easier for the body to absorb nutrients.

3. It contains anti-inflammatory properties

Traditional medicine practitioners often recommend uziza to relieve inflammation-related issues. Its anti-inflammatory properties can help in managing pain from conditions like arthritis, muscle pain, and joint stiffness. Including uziza in the diet may offer natural relief and support for those dealing with inflammatory diseases.

4. It supports respiratory health

uziza leaves have been used in traditional remedies for respiratory issues such as coughs and colds. It contains compounds that can clear mucus and soothe the airways, making it beneficial during respiratory illnesses. Drinking a warm uziza-infused soup can relieve congestion and make breathing easier.

5. It has antibacterial effects

Studies have shown that uziza has antibacterial properties, which may help protect against certain infections. These properties add to its versatility as a medicinal herb, providing additional health defence against some types of harmful bacteria.

How to incorporate uziza into your diet

1. Add uziza leaves to soups and stews

The most popular way to enjoy uziza is in traditional Nigerian soups. You can add the leaves to dishes like Afang, Egusi, or Oha soup. The leaves' mild peppery taste enhances the flavour of these dishes and makes them more nutritious. 

2. Use uziza seeds as a spice

Uziza seeds are often dried and ground into a powder to be used as a spice. Their strong, peppery flavour pairs well with grilled meats, stews, and sauces. Just a small amount of ground uziza seeds can elevate the taste of any savoury dish while providing added health benefits.

11 reasons you should start adding bitter leaf to your diet

Meanwhile, TheRadar earlier reported on reasons why you should add bitter leaf, a leafy green with a distinct bitter taste, to your diet. 

They include a high nutrient profile, the ability to boost the immune system, aid in weight loss, improve digestive health, and more.