Saturday, July 13, 2024

Top Nigerian Foods Rich in Calcium for Bone Health

Last Updated on November 19, 2023


Calcium is crucial for maintaining good bone health.

Nigerian cuisine includes several calcium-rich food options.

This blog post will highlight the top Nigerian foods that are high in calcium and contribute to improved bone health.

Importance of Calcium for Bone Health

The role of calcium in maintaining strong bones

  1. Calcium plays a vital role in building and maintaining strong bones and teeth.

  2. It provides the structural support that our bodies need for everyday activities.

  3. Calcium also helps in muscle contraction, blood clotting, and nerve function.

  4. Our bodies constantly require calcium to replace the bone tissue that gets broken down.

  5. Without sufficient calcium, our bones become weak and prone to fractures and osteoporosis.

  6. Consuming calcium-rich foods is essential to ensure optimal bone health and prevent various bone diseases.

The recommended daily intake of calcium for adults

  1. The recommended daily intake of calcium varies based on age, sex, and certain conditions.

  2. For adults aged 19-50, the recommended intake is around 1000 mg per day.

  3. Adults above 50 years, breastfeeding or pregnant women, and postmenopausal women may require more calcium.

  4. It is important to note that excessive calcium intake can also lead to health issues.

  5. Consulting a healthcare professional is advisable to determine the ideal calcium intake for specific individuals.

The potential risks of calcium deficiency

  1. Insufficient calcium intake can lead to a deficiency, resulting in weak bones and increased risk of fractures.

  2. Osteoporosis, a condition characterized by low bone mass and deterioration of bone tissue, is a common consequence of calcium deficiency.

  3. Long-term calcium deficiency may cause rickets in children, which results in weak and soft bones.

  4. Other symptoms of calcium deficiency include muscle cramps, numbness, tingling, and abnormal heart rhythms.

  5. Adequate calcium intake from dietary sources or supplements is crucial to prevent these health complications.

  6. It is important to adopt a balanced diet rich in calcium and engage in weight-bearing exercises to maintain bone health.

Overall, calcium plays a crucial role in maintaining strong bones and overall health.

Adequate calcium intake, based on recommended guidelines, is essential to ensure optimal bone health and prevent the risks associated with calcium deficiency.

It is crucial to incorporate calcium-rich foods into our diets and consult healthcare professionals for personalized guidance on calcium intake.

Read: Mineral Water vs. Tap Water: What’s Best for Nigerians?

Top Nigerian Foods Rich in Calcium for Bone Health

Nigerian Foods High in Calcium

Egusi Soup

  1. Egusi soup is a traditional Nigerian dish made with ground melon seeds and various vegetables.

  2. Egusi soup is rich in calcium, providing an essential mineral for maintaining healthy bones.

  3. In addition to calcium, egusi soup contains nutrients like protein, fiber, vitamins, and minerals.

Ewedu Soup

  1. Ewedu soup is a popular Nigerian dish made from jute leaves, often served with a side of pounded yam or amala.

  2. Ewedu soup is known for its calcium-rich components, which contribute to overall bone health.

  3. This soup is highly nutritious, containing vitamins A, C, and E, as well as iron and antioxidants.

Okro Soup

  1. Okro soup, also known as okra soup, is a beloved Nigerian soup made from okra pods and other ingredients.

  2. Okro, the main ingredient in the soup, is a good source of calcium, promoting strong and healthy bones.

  3. Additionally, okro soup offers various health benefits, including improved digestion and immune system support.

Read: Why Every Nigerian Should Eat Mineral-Rich Foods Daily

Traditional Nigerian Drinks with Calcium

Calcium is a vital mineral that plays a crucial role in maintaining healthy bones and teeth.

While many people rely on dairy products to meet their calcium needs, traditional Nigerian foods and drinks offer an alternative source of this essential nutrient.

In this section, we will explore two traditional Nigerian drinks that are rich in calcium and provide various health benefits.

Drink #1: Kunu

Kunu is a traditional Nigerian beverage that has been enjoyed for generations.

It is typically made from grains such as millet or sorghum, which are rich in calcium.

Calcium is necessary for the development and maintenance of healthy bones, making kunu an excellent choice for bone health.

Aside from its calcium content, kunu also boasts other nutritional advantages.

It is high in fiber, which aids digestion and contributes to overall gut health.

Additionally, kunu contains vitamins such as vitamin A and B-complex vitamins, which play vital roles in various bodily functions.

Drink #2: Zobo

Zobo is a popular Nigerian drink made from hibiscus leaves and often infused with other flavorful ingredients such as ginger and cloves.

This refreshing beverage is not only delicious but also provides a significant amount of calcium.

Calcium-rich ingredients in zobo, such as hibiscus leaves, contribute to bone health.

Calcium works alongside other essential minerals like phosphorus and vitamin D to maintain strong bones and prevent conditions like osteoporosis.

Consuming zobo may offer potential health benefits beyond providing calcium.

The hibiscus leaves used in zobo are rich in antioxidants, which can help reduce inflammation and protect against oxidative stress.

Ginger, another common ingredient in zobo, has anti-inflammatory properties and may aid digestion.

Read: From Farm to Plate: Tracking Minerals in Nigerian Crops

Tips for Incorporating Calcium-Rich Nigerian Foods into Your Diet

Suggestions for preparing and enjoying egusi soup

  1. Start by grinding your egusi seeds to a fine powder using a blender or food processor.

  2. Heat palm oil in a pot, then add chopped onions, garlic, and chili peppers for flavor.

  3. Add the egusi powder to the pot and stir continuously to avoid lumps.

  4. Season with your preferred spices and herbs like crayfish, stock cubes, and dried fish.

  5. Let the soup simmer for about 30 minutes to allow flavors to meld.

  6. Serve the egusi soup with your choice of swallow like pounded yam, fufu, or eba for a complete meal.

Ideas for incorporating ewedu soup into your diet:

  1. Start by picking fresh ewedu leaves, removing any unwanted stems or debris.

  2. Wash the leaves thoroughly and chop them into small pieces.

  3. Boil the chopped leaves in a pot with water until they become soft and slimy.

  4. Add your choice of seasonings like locust beans, crayfish, salt, and pepper for taste.

  5. Blend the cooked ewedu leaves with a blender or immersion blender to achieve a smooth consistency.

  6. Serve the ewedu soup with your favorite swallow or rice and enjoy its rich calcium content.

Tips for cooking and consuming okro soup

  1. Begin by washing and chopping fresh okra pods into small pieces.

  2. Heat palm oil in a pot, then add chopped onions, garlic, and tomatoes for flavor.

  3. Add the chopped okra to the pot and stir regularly to prevent it from sticking.

  4. Season the soup with your preferred spices and herbs like crayfish, stock cubes, and protein of choice.

  5. Let the okro soup simmer for about 15-20 minutes until the okra is cooked and slimy.

  6. Enjoy the okro soup with your choice of swallow or rice to increase calcium intake.

Recommendations for making and enjoying kunu

  1. Soak a cup of millet or sorghum overnight, then drain the water and rinse.

  2. Grind the soaked grains with a little water to form a paste-like consistency.

  3. Pour the paste into a pot, add water, and cook on low heat, stirring constantly.

  4. Add your choice of sweeteners like sugar, honey, or dates to taste.

  5. Let the kunu simmer for about 20 minutes, allowing the flavors to infuse.

  6. Serve the kunu chilled or over ice for a refreshing and calcium-rich beverage.

Ideas for including zobo in the diet

  1. Rinse and boil dried zobo leaves in water until they become soft and pliable.

  2. Drain the water and rinse the leaves to remove any bitterness.

  3. In a pot, combine the boiled zobo leaves, water, ginger, cloves, and any desired sweeteners.

  4. Bring the mixture to a boil and let it simmer for about 30 minutes.

  5. Allow the zobo drink to cool, then strain it to remove any residue.

  6. Serve the zobo drink chilled with ice cubes or garnish it with slices of fruits for an extra touch.

By incorporating these tips into your diet, you can enjoy these delicious Nigerian dishes while improving your bone health with their calcium-rich content.

Read: Nigeria’s Rich Soil: Foods That Offer Natural Minerals


Calcium is crucial for maintaining strong and healthy bones, making it essential for overall bone health.

In this blog post, we have discussed the top Nigerian foods that are rich in calcium.

These include vegetables such as ugwu, ogbono, and okra, as well as dairy products like milk and cheese.

It is highly recommended that readers incorporate these calcium-rich Nigerian foods into their daily diets in order to significantly improve their bone health.

By doing so, they can prevent conditions like osteoporosis and ensure strong bones throughout their lives.

Leave a Reply

Your email address will not be published. Required fields are marked *