Tuesday, July 16, 2024

Exploring Vitamin E: Nuts & Seeds Commonly Eaten in Nigeria

Last Updated on November 20, 2023


Vitamin E is a crucial nutrient that plays a vital role in maintaining good health.

In Nigeria, nuts and seeds are widely consumed and happen to be excellent sources of Vitamin E.

This blog post aims to delve into the exploration of Vitamin E specifically in nuts and seeds commonly consumed in Nigeria.

By the end of this post, readers can expect to gain a comprehensive understanding of the importance of Vitamin E and the specific nuts and seeds that can provide this essential nutrient.

Vitamin E: An Overview

What Vitamin E is and its role in the body

Vitamin E is a fat-soluble antioxidant that plays a crucial role in maintaining overall health.

It has several forms, including tocopherols and tocotrienols, each with its unique benefits.

The primary role of vitamin E is to protect cells from oxidative damage caused by free radicals.

Free radicals are unstable molecules that can lead to chronic diseases and accelerate the aging process.

By neutralizing these harmful molecules, vitamin E helps reduce the risk of developing various health conditions.

One of its key functions is to support a healthy immune system, enhancing the body’s ability to fight off infections.

The importance of consuming enough Vitamin E for optimal health

Vitamin E also promotes eye health and helps prevent macular degeneration, a leading cause of vision loss.

It aids in maintaining healthy skin by protecting against damage from UV rays and promoting collagen production.

Furthermore, vitamin E supports cardiovascular health by preventing the oxidation of LDL cholesterol.

Oxidized LDL cholesterol can clog arteries and increase the risk of heart disease.

Studies have also suggested that vitamin E may have anti-inflammatory properties, benefiting those with chronic inflammation.

Research has linked sufficient vitamin E intake to a reduced risk of developing certain cancers.

However, more studies are needed to fully understand its potential anticancer effects.

In addition to its biological functions, vitamin E has gained popularity in skincare products for its moisturizing and anti-aging properties.

It is often used topically to nourish and protect the skin from environmental damage.

To ensure optimal health, it’s essential to consume adequate amounts of vitamin E through a balanced diet.

The recommended daily intake for Vitamin E

The recommended daily intake of vitamin E for adults is 15 milligrams (22 international units).

Pregnant and breastfeeding women may need slightly higher amounts to support their nutritional needs.

While vitamin E deficiency is rare, individuals with certain medical conditions, such as Crohn’s disease, may have difficulty absorbing it.

Nuts and seeds are excellent sources of vitamin E that can be easily incorporated into the Nigerian diet.

Some commonly consumed nuts and seeds rich in vitamin E include almonds, peanuts, sunflower seeds, and pumpkin seeds.

Incorporating these nutrient-packed foods into meals and snacks can help meet the recommended daily intake.

It’s important to note that consuming vitamin E through whole food sources is preferable over relying solely on supplements.

Whole foods provide additional beneficial nutrients that work synergistically with vitamin E for optimal health.

In essence, vitamin E is a vital nutrient with various important roles in the body.

Consuming enough vitamin E through a balanced diet that includes nuts and seeds can contribute to overall health and well-being.

Read: Nigeria’s Leafy Greens: A Powerhouse of Minerals & Vitamins

Popular Nuts Eaten in Nigeria

Different Types of Nuts Commonly Consumed in Nigeria

  1. Almonds: Almonds are a popular nut in Nigeria, known for their crunchy texture and nutty flavor.

  2. Groundnuts: Also known as peanuts, groundnuts are widely consumed in Nigeria and are a staple in many traditional dishes.

  3. Cashews: Cashew nuts are another common nut in Nigeria, loved for their creamy taste and versatility in cooking.

How Each Type of Nut is a Good Source of Vitamin E

  1. Almonds: Almonds are an excellent source of Vitamin E, with just one ounce providing 37% of the daily recommended intake.

  2. Groundnuts: Groundnuts also contain Vitamin E, contributing to the overall intake of this essential nutrient.

  3. Cashews: Cashews are packed with Vitamin E, offering 20% of the recommended daily intake per ounce.

Other Nutritional Benefits of Nuts

  1. Healthy Fats: Nuts are rich in good fats, such as monounsaturated and polyunsaturated fats, which are beneficial for heart health.

  2. Fiber: Nuts are a great source of dietary fiber, aiding in digestion, and promoting feelings of fullness.

  3. Protein: Nuts are a plant-based source of protein, making them an excellent choice for vegetarians and vegans.

  4. Minerals: Nuts contain essential minerals like magnesium, potassium, and zinc, which support various bodily functions.

  5. Antioxidants: Nuts are packed with antioxidants that protect the body from harmful free radicals and reduce inflammation.

  6. Weight Management: Despite their high calorie content, nuts have been associated with weight management due to their satiating effects.

In fact, Nigeria is home to a variety of popular nuts, including almonds, groundnuts, and cashews.

Each type of nut offers its own unique benefits, including being a good source of Vitamin E.

Additionally, nuts provide numerous other nutritional advantages, such as healthy fats, fiber, protein, minerals, antioxidants, and potential support for weight management.

Incorporating nuts into your diet can contribute to overall health and well-being.

Read: Boost Immunity: Nigerian Foods Packed with Vitamins C & D

Nutritional Value of Seeds in Nigeria

When it comes to the nutritional value of seeds in Nigeria, there are several popular options that are consumed on a regular basis.

Not only are these seeds packed with essential nutrients, but they also offer numerous health benefits.

1. Pumpkin Seeds

Pumpkin seeds, also known as egusi in Nigeria, are a staple in many households.

These small, flat seeds are not only delicious but also incredibly nutritious.

They are particularly rich in Vitamin E, which is an essential antioxidant for the body.

Furthermore, pumpkin seeds are a great source of other important nutrients such as magnesium, zinc, iron, and protein.

Magnesium helps to regulate blood pressure, zinc supports a healthy immune system, and iron is crucial for maintaining healthy blood cells.

In addition, pumpkin seeds contain phytosterols, which are plant compounds that have been linked to a reduced risk of heart disease.

They also provide a good amount of fiber, which aids digestion and helps to keep you feeling fuller for longer.

2. Sesame Seeds

People in Nigeria commonly know sesame seeds as Beniseed, valuing their nutritional composition, consumed for centuries.

These small, oval seeds are a powerhouse of important nutrients, including Vitamin E.

Vitamin E is a powerful antioxidant that helps to protect the body from harmful free radicals.

It plays a crucial role in boosting the immune system and promoting overall skin health.

Consuming sesame seeds regularly can help ensure an adequate intake of this essential vitamin.

Besides Vitamin E, sesame seeds are also an excellent source of copper, calcium, magnesium, and iron.

Copper is important for collagen production and helps maintain healthy bones and blood vessels.

Calcium is essential for strong bones, while magnesium and iron play vital roles in supporting overall health.

Sesame seeds are also rich in fiber, which aids digestion, and they contain compounds called lignans, which have been associated with a reduced risk of certain types of cancer.

3. Other Nutrient-Rich Seeds

Aside from pumpkin seeds and sesame seeds, there are several other nutrient-packed seeds commonly consumed in Nigeria:

  1. Sunflower Seeds: These seeds are a good source of Vitamin E and contain beneficial plant compounds like phytosterols.

  2. Flaxseeds: Flaxseeds are rich in Omega-3 fatty acids, fiber, and lignans, which promote heart health and aid digestion.

  3. Chia Seeds: Chia seeds are loaded with fiber, Omega-3 fatty acids, calcium, and antioxidants, making them a nutrient powerhouse.

  4. Melon Seeds: Melon seeds, commonly known as egusi melon, are packed with protein, niacin, calcium, and healthy fats.

Incorporate these seeds into dishes like soups, salads, or smoothies for a nutritional boost.

In short, seeds play a vital role in the Nigerian diet, offering a wealth of essential nutrients, including Vitamin E.

Whether it’s pumpkin seeds, sesame seeds, or other varieties, regularly consuming these seeds can contribute to a balanced and healthy lifestyle.

Read: Top Nigerian Foods Rich in Essential Vitamins & Minerals

Exploring Vitamin E: Nuts & Seeds Commonly Eaten in Nigeria

Incorporating Nuts and Seeds into Nigerian Dishes

Nigeria, with its rich culinary heritage, has a multitude of traditional dishes that incorporate nuts and seeds.

These ingredients not only add a delightful crunch and flavor to the dishes but also provide essential nutrients, including Vitamin E.

Let’s explore some classic Nigerian recipes that utilize nuts and seeds, along with tips on how to include them in your everyday meals.

1. Egusi Soup

This popular Nigerian soup is made with melon seeds, which are rich in Vitamin E.

The seeds are ground and cooked with various vegetables and proteins such as meat, fish, or prawns.

The result is a hearty and nutritious dish that can be enjoyed with pounded yam or rice.

2. Groundnut Soup

It is also known as peanuts, is a versatile ingredient used in Nigerian cuisine.

Groundnut soup combines the creamy richness of peanuts with spices, vegetables, and sometimes meat or fish.

This hearty soup can be served with fufu, a starchy staple made from cassava or yam.

3. Moringa Soup

Moringa leaves are highly nutritious and packed with antioxidants, including Vitamin E.

This popular Nigerian dish combines these nutrient-rich leaves with other vegetables, spices, and protein.

Moringa soup is often enjoyed with rice or swallow, a type of Nigerian dough.

4. Chin-Chin

Chin-chin is a popular Nigerian snack that can be enjoyed as a crunchy treat anytime.

This fried dough snack typically contains groundnuts or almonds, adding a delightful nutty flavor and texture.

It is perfect for snacking on the go or as a party appetizer.

5. Pounded Yam with Peanut Soup

Pounded yam is a traditional Nigerian delicacy made from boiled yam that is pounded until smooth.

It is often served with peanut soup, which incorporates groundnuts.

This combination is not only delicious but also provides a good source of Vitamin E.

Now that we have explored some traditional Nigerian dishes that incorporate nuts and seeds let’s dive into a few recipes that showcase their Vitamin E content:

Recipe 1: Egusi Soup


  1. 1 cup Egusi (melon seeds), ground

  2. Assorted vegetables (spinach, bitter leaf, pumpkin leaves, etc.)

  3. Assorted proteins (meat, fish, or prawns)

  4. Palm oil

  5. Stock cubes

  6. Pepper and spices to taste


  1. Heat palm oil in a pot, add ground egusi, and stir-fry for a few minutes.

  2. Add stock cubes, spices, and proteins. Cook until proteins are tender.

  3. Add vegetables and cook for a few minutes until wilted.

  4. Adjust the seasoning and serve hot with pounded yam or rice.

Groundnut Soup


  1. 2 cups groundnuts, blended

  2. Assorted vegetables (okra, spinach, bitter leaf, etc.)

  3. Assorted proteins (meat, fish, or chicken)

  4. Palm oil

  5. Stock cubes

  6. Pepper and spices to taste


  1. Heat palm oil in a pot, add blended groundnuts, and fry until the oil separates.

  2. Add stock cubes, spices, proteins, and water. Simmer until proteins are cooked.

  3. Add vegetables and cook for a few minutes until tender.

  4. Adjust the seasoning and serve hot with fufu or other starchy staples.

Incorporating nuts and seeds into your everyday meals doesn’t have to be complicated.

Here are a few tips to help you add these nutritious ingredients to your dishes:

  1. Sprinkle chopped nuts and seeds over salads, soups, or stir-fries for added texture and nutrients.

  2. Use nut butters or seed butters as spreads for toast or as dips for fruits and vegetables.

  3. Blend nuts and seeds into smoothies or milkshakes for a creamy and nutritious boost.

  4. Roast nuts and seeds with your favorite spices for a flavorful and healthy snack.

By incorporating nuts and seeds into your Nigerian dishes, you can elevate the nutritional content and discover new flavors and textures.

Take advantage of these natural sources of Vitamin E and enjoy the benefits they bring to your overall health and well-being.

Read: Harnessing Nigeria’s Seafood for Essential Mineral Intake

Benefits of Consuming Vitamin E-Rich Foods

Advantages of Including Nuts and Seeds in the Diet

  1. Nuts and seeds are excellent sources of Vitamin E, a powerful antioxidant that protects cells from damage.

  2. Including nuts and seeds in your diet can help improve overall heart health.

  3. These foods are rich in healthy fats, which promote satiety and can aid in weight management.

  4. Adding nuts and seeds to your meals can enhance the flavor and texture, making them more enjoyable.

Various Health Benefits Associated with Consuming Vitamin E

  1. Vitamin E is known to support a healthy immune system, reducing the risk of infections and illnesses.

  2. Consuming Vitamin E-rich foods may help lower the risk of chronic diseases such as cancer and Alzheimer’s disease.

  3. It can help maintain healthy skin and delay the signs of aging, combating the damage caused by free radicals.

  4. Vitamin E has anti-inflammatory properties, which can help alleviate symptoms of inflammatory conditions like arthritis.

Scientific Evidence or Studies Supporting These Benefits

  1. The Journal of Clinical Nutrition published a study linking regular nut and seed consumption to a lower risk of heart disease.

  2. Research conducted by the American Association for Cancer Research suggests that Vitamin E may be beneficial in preventing certain types of cancer.

  3. A study published in the Journal of Investigative Dermatology demonstrated that Vitamin E has photoprotective properties, protecting the skin against UV-induced damage.

  4. According to a study published in the Journal of Inflammation, Vitamin E supplementation showed positive effects in reducing inflammation in patients with rheumatoid arthritis.

Including nuts and seeds in your daily diet can have significant health benefits.

They pack Vitamin E and provide diverse nutrients, promoting overall well-being.

Make sure to incorporate a variety of nuts and seeds into your meals to maximize the benefits they provide.


This blog post explored the various nuts and seeds commonly eaten in Nigeria, focusing on their Vitamin E content.

The main points discussed include the health benefits of Vitamin E, the different types of nuts and seeds available, and their nutritional values.

Incorporating nuts and seeds into the diet is crucial for obtaining Vitamin E, as it plays a vital role in protecting cells from damage and maintaining good overall health.

These nutrient-rich foods not only provide a good source of Vitamin E but also offer other essential nutrients like healthy fats, proteins, fiber, and antioxidants.

By including nuts and seeds in your diet, you can reap the benefits of their Vitamin E content, such as promoting skin health, reducing the risk of chronic diseases, and supporting immune function.

Vitamin E protects against age-related cognitive decline and improves heart health, making it an essential nutrient.

To incorporate more nuts and seeds into your diet, try out the suggested recipes mentioned in this blog post.

From the delicious peanut soup to the flavorful sesame seed dressing, these recipes provide tasty ways to enjoy the nutritional benefits of nuts and seeds.

Remember to make informed choices about your nutrition and strive for a balanced diet.

Incorporate nuts and seeds into meals for nutritional boosts, but consume them in moderation due to their high calorie content.

Always consult a healthcare professional or nutritionist for personalized dietary guidance.

So, go ahead and start incorporating these nutrient-packed nuts and seeds into your daily meals to boost your Vitamin E intake and support your overall well-being.

Enjoy the flavorful dishes and reap the numerous health benefits they have to offer!

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