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Healthy foods for Nigerian men

Consuming healthy food is a vital part of life. With a lot of options available, it’s difficult to pick out the ones that offer the most benefit for the body.

In an earlier article, we talked about getting the right meals for women.

Now here’s a list of healthy meals that men should incorporate into their diet:


Beans are high in antioxidants, protein, Vitamin B, Iron, magnesium, fiber, copper, potassium and zinc. Eating beans regularly may decrease the risk of diabetes, colorectal cancer and heart disease. The soluble fiber found in beans helps to soak up cholesterol, allowing the body to dispose of it before it sticks to the walls of the artery.

Bitter leaf soup

Bitter leaf is abundant in antioxidants, it is one of the few plants laced with anti cancer properties. Studies have shown that bitter leaf helps to minimize bad fat [cholesterol] in the body and simultaneously regulating the cholesterol level in the body. It is also known to reduce the risk of sudden sugar (glucose) rise in the body, which makes it a useful remedy for diabetes management.


Eggs are a good source of high quality protein. They contain 4 grams of muscle building amino acids inside every shell. Eggs are laced with Choline, which is a vitamin that helps enhance memory.

Eating one egg a day with fresh fruits is a good way to give the body nutrients needed to keep you fuelled throughout the day.

Boiled yam

Yam, whether pounded or boiled is rich in Iron, Vitamin A and Selenium. Although yam is considered a starchy vegetable, it is made up of carbohydrates and fiber that allows slow uptake to keep the level of blood sugar even – pushing it to the category of low glycemic index food.

The vitamin A in yam helps maintain healthy skin and mucous membranes. It also heightens night vision and supports the development of healthy bones. Finally, Yam is a good source of Vitamin C, which is relevant in fighting infections like flu, healing wounds and maintaining a healthy immune system.


Milk is good for the body because it provides a rich source of calcium and vitamin D, which are essential for healthy bones and teeth. It is also a source of potassium, which helps to reduce blood pressure and the risk of cardiovascular diseases.

Consumption of milk also plays a role in cell growth and reduces the risk of cancer. It is also designed to aid growth as it is fortified with essential amino acids and high quality protein.

Efo riro [African spinach]

Efo riro is low in fats and calories. It contains a regular amount of dietary fibre, which is relevant in controlling the level of cholesterol in the body. It also contains a good amount of iron, which helps the body produce red blood cells.

African spinach is a rich source of calcium and Vitamin K. It additionally aids digestion and prevents constipation due to its water and fibre source.

It is important to consume these food items in moderation. Average proportions can be incorporated into everyday meals as too much or too little can be detrimental to an individual’s health.

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