2018;25(10):1094-1159. doi:10.2174/0929867324666170810161157, Chang SK, Jiang Y, Yang B. She described the nominations as a well-deserved reward for the tireless efforts and financial investments made during the production of the series. And while this continues to shorten human life as a leading cause of death, it is very important people are aware of the causes and how to prevent it. This is one of the two ways to eat African breadfruit in Nigerian, some people like to add a pinch of salt while some part of Igbos doesnt use salt for this particular recipe. The fiber content in the food helps regulate food cravings ( help you reduce the intake of excess calories). Whichever way the meal is served, it still gives its great taste. Lutein-zeaxanthin Beta-crypto-xanthin Every 100g or 3.5oz of ukwa constitutes the following: 10% Unsaturated fat (beneficial fat) 12-15% Protein 25% Carbohydrates 2% Fiber 240 KCal The health benefits of ukwa include: It Helps In Building Energy 5-alpha reductase inhibitor information. It contains minerals like potassium, copper, iron, magnesium, calcium, zinc, manganese, selenium and phosphorus. Does Davido Have a Private Jet and How Much Did It Cost? You may need to top up the water while cooking so watch it closely. The nutrients and plant compounds in this starchy fruit offer many potential health benefits. U.S. National Library of Medicine. In a small bowl, place akanwu and add 1/4 cup water, stir well and set aside . This recipe is for African breadfruit, a popular species in Nigeria that serves as foods to Igbo People. It contains adequate levels of protein. These essential amino acids must be consumed in foods because the body cannot produce them on its own. However, it is seasonal and sometimes not readily available and mostly expensive. A certified dermatologist, Dr. Mona Gohara, notes that healthy skin translates into a well-hydrated, super moisturized complexion with just the right touch of, The immune system serves as the body's defence against invaders that may not necessarily be disease-causing substances, such as pollen, grain, sunburn, and grass. In most parts of the Igbo land, the food is served mainly at big events because of its rich content. The song is a blend of smooth-soul crooning R&B, intricate guitar interplay, drums and a stand out rhythmic structure. Springer International Publishing; 2020:1609-1613. The yam should also be boiled and served beside the plate. The fruit contains essential minerals such as calcium, niacin, potassium riboflavin, etc. It can be baked, steamed, fried, sauted, or used in dishes like soups and stews. Ukwa is a type of porridge that has been around for a long time. Large calorie (Cal) is the energy needed to increase 1 kg of water by 1C at a pressure of 1 atmosphere. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. This heart-friendly nutrient reduces blood pressure in the body and regulates the heart rate by minimizing the effects of sodium. Scientifically known as Treculia africana, breadfruit is a highly sought after fruit due to its medicinal properties. That was the main reason I started an entirely new series on foods eaten by different Nigerian ethnic groups and here we are dealing with African breadfruit (ukwa) as one of the popular Igbo foods. Healthcare-associated infections: Pseudomonas aeruginosa. Well, I think the potash or ngu makes it the real ukwa dish.. Without it, you wont get a tasty Mmiri ukwa. Ukwa (African breadfruit) is not sought after for its meat but for its seeds and to extract the seeds from the fruit, the fruits are allowed to ripen and fall from the large trees on which they grow on. It lowers bad cholesterol ( LDL), while elevating good cholesterol ( HDL) in the body. 1. The evalution carried out on it shows the chemical and nutritional properties as a first step to realizing its food value. This index is used to gauge how much a food impacts blood glucose if eaten alone. it always turns out better. Ukwa contains many essential vitamins and minerals, protein, carbohydrates, fiber, fat, oil that help the body system. Below are two different recipes for the African delicacy: First Recipe. Breadfruit also has a low glycemic index as compared to many commonly used staple flours, including wheat, cassava, yam, and potatoes. Breadfruit protein contains all of the essential amino acids and is especially rich in phenylalanine, leucine, isoleucine and valine. The fruit can be roasted, baked, fried and even boiled before consumption. . 4. Below are two different recipes for the African delicacy: To prepare a sumptuous ukwa porridge, make sure the following ingredients are made available: If you wish to eat the ukwa plain, you can skip adding palm oil to the food while cooking. Studies have shown that Ukwa African breadfruit contains essential vitamins and minerals like Beta Carotene, Vitamins and Folic Acid. Breadfruit flour is a healthy option for modern foods and food security. The seeds are of particular interest because of their, Chichi Nworah, a co-producer of the renowned film series 'Shanty Town', has expressed her satisfaction with the 10 nominations secured by the crime thriller at the Africa Magic Viewers' Choice Awards. How does this food fit into your daily goals? While mulberry allergy is relatively rare, if you are allergic to birch pollen, you may experience cross-reactivity, resulting in allergy-like symptoms. Fresh seeds contain 38.3% carbohydrate, 15.9% fat and 17.7% crude protein. National Institutes of Health Office of Dietary Supplements. Mayo Clinic on Incontinence - Mayo Clinic Press, NEW Mayo Clinic on High Blood Pressure - Mayo Clinic Press, Mayo Clinic on Hearing and Balance - Mayo Clinic Press, FREE Mayo Clinic Diet Assessment - Mayo Clinic Press, Mayo Clinic Health Letter - FREE book - Mayo Clinic Press. Additionally, prenylated phenolic compounds provide antioxidant properties. There is another ingredient that serves the same purpose as potash, it is in the form of ash gotten from the burning of palm fronds. Like other tropical fruits, breadfruit also contains high amounts of calories. In addition, the omega 3 and 6 fatty acids in ukwa oil help prevent breakage and promote healthy hair. Buzznigeria.com copyright 2023. African Breadfruit, Breadfruit, Igbo Foods, Ukwa, African breadfruit & Other Nigerian Foods. 2016;93(1). 1. Ukwa is a very popular food in the eastern part of Nigeria, the people of Igbo are very familiar with the two recipes that I would be talking about below. If you want to buy ukwa or breadfruit even in large quantity, u can call my visit our online shop. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Soak the potash or ngu in water, sieve the water into a bowl, and remove the residue. For reference, it is recommended that adult males consume 3,400 milligrams per day with adult females needing 2,600 milligrams daily (based on a 2,000-calorie-per-day diet). The protein in breadfruit is from essential amino acids that the body can't produce on its own. Asides promoting hair growth, Ukwa- African breadfruits also helps in reducing hair breakage. About The Ogiri is it Ogiri Okpei or Ogiri Igbo, I use sweet corn instead. Ukwa is my favorite food and cook it very well too! It is locally called ngu and a popular choice among the Igbos. Breadfruit contains moderate amounts of iron, which improves blood circulation and stimulates scalp hair growth. Streptococcus mutans is found in the mouth and contributes to dental plaque and cavities. But glowing skin is healthy skin, and healthy skin has an even complexion and fewer blemishes. It lowers bad cholesterol ( LDL), while elevating good cholesterol ( HDL) in the body. You can increase or decrease depending on the number of persons you are looking to serve. Work out how many calories, fat and carbohydrates are in your diet. Since it contains a good amount of fiber that reduces the rate of glucose absorption, it is a diabetic-friendly food. It is a proportion for individuals with diabetes. What's more, research on breadfruit starch demonstrates its advantages over wheat flour on water and oil holding capacity, swelling power, and viscosity. Verywell Fit's content is for informational and educational purposes only. Save my name, email, and website in this browser for the next time I comment. There are 227 calories in a one-cup serving of breadfruit. de Brito E, ed. For example, one medium peach (150 g) contains 58 calories, while 1 cup (138 g) of cherries provides 87 calories, and two small plums (132 g) or four apricots (140 g) have less than 70 calories . Breadfruit is in the mulberry or fig family. The fatty acids also regulate sebum production in the scalp, which reduces dandruff and the itchiness that comes from a dry scalp. His intricacies stretch beyond his fusion-focused pop towards more detailed craftsmanship, like storytelling and harmonization. Breadfruit is a nutrient-dense source of carbohydrates that is high in fiber and low in fat. For example, one can add Ngu (gotten from burnt palm fonds) or akanwu (potash) to hasten the cooking. Metabolism and general growth are enhanced by the zinc and magnesium components of ukwa. Belonging to the Moraceae family, it is related to other exotic fruits like breadnut, jackfruit, figs and mulberries. 2 Step 4: Now it's time to mix the ukwa with the rest of the ingredients to turn it into porridge. It is consumed, for example in Nigeria, where it is eaten as a main dish. It is then smashed on a rock or broken into pieces, after which they are washed to remove the slimy substance. In addition, the fiber content in ukwa helps regulate the absorption of excessive glucose intake from carbohydrates. Thank you, {{form.email}}, for signing up. Stir everything together and leave to simmer for 5 . With 4 grams of fiber and no added sugar, oats are a healthier choice than many processed breakfast cereals. xU,p V`~0$yp.b9t1)p6 x%bI\-Y6N(13[x3L/w|]f>a-!gX(K3CfGa8Gv$hwjZ]l1$7_gztW)|~_~^3ezgi;;S:%hwr.G=&u*x/3p?gu!7xzZ-{n.>ABIEy`8dw8Nc~X>Me{5{xk%s^q\\vx?G6 }x{^F/]0Ws>*Q`J P!-NWSF%4m|||`^z{/|.VaVaIb+ZZWFd'yI2=L|=L=8qw^+Vg4YJnG)kb%aJf#r Created by Mayo Foundation for Medical Education and Research based on Harris Benedict Equation and Institute of Medicine Dietary Reference Intakes. The immune, Everyone wants glowing skin and strives for ways to get it. It is consumed, for example in Nigeria, where it is eaten as a main dish. American College of Allergy, Asthma & Immunology. Since breadfruit is gluten-free, its flour offers a gut-friendly alternative for those who have celiac disease or non-celiac gluten sensitivity. One cup of breadfruit contains a good dose of potassium, vitamin C, and calcium. 5:00 am, African breadfruit or Ukwa in Igbo is an edible traditional fruit. I will like to buy some. Breadfruit extracts containing ethyl acetate and methanol have been found to have antibacterial effects, especially in regard to bacteria such as Streptococcus mutans and Pseudomonas aeruginosa. Knowing the GI of foods assists with blood sugar management, as high GI foods can make diabetes harder to control. The African breadfruit is composed of about 10% fat primarily unsaturated fat ( the good fat ) at 12-15% protein, 25 % carbohydrates with 2% fiber. But one hundred calories of vegetables can equal several cups! The African breadfruit is rich in Vitamin C which help in the production of collagen, a protein which provides elasticity to the skin. 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The fruits are also allowed to rots and then machetes are used to cut open or sometimes even thrown on hard rocks to crack. Compare African breadfruit & Other Nigerian Foods, must someone sieve the ukwa from water before turning it? 1 kJ = 239.005736 cal th The potassium content in ukwa helps eradicate excess sodium content, thereby maintaining good blood pressure. Roasted Ukwa - African Breadfruit Good healthy snack. If you have a Caribbean specialty store in your area, it may stock breadfruit, which is in season from July to February. Encyclopedia of Global Archaeology. It is called Afon in Yoruba, Ize in Benin, Jekri Sobo in Ijaw, and Ediang in Efik. Cook till the ukwa is soft for consumption and you can serve. The aim of Eurovision is to bring together, Nigerian music star Johnny Drille and Don Jazzy; Mavin record boss have collaborated to release a new single, titled "Believe me" The snippet of the video was shared on the official social media page of the Mavin record, with the inscription "It's Don Jazzy & Johnny Drille again! Separate the seeds from the water as you would find in the video below, (that is to sieve out the soft seeds from the water). It is rich in riboflavin, iron, niacin, thiamin, iron and phosphorus. Thank you! 7Npdq38)k}WDU JhK8eAFpm2$'A4p0t 811_Cr4Z Keep in . The nutrients in Ukwa helps in reducing blood pressure in the body and regulate the heart rate by minimizing the effects of sodium. She said half cube of Maggi. It also encourages the growth of new cells to make the damaged skin appear smooth and young. The flesh of the breadfruit has a nice fragrance and a sweet taste. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. There is no perfect skin. Food Calorie Calculator. The fatty acids present in breadfruit regulate the sebum production in the scalp, reducing dandruff and itchiness. Similar to bananas and plantains, the breadfruit can be enjoyed ripe as a sweet fruit or underripe as a less-sweet vegetable. Certain breadfruit extracts act as 5-alpha reductase inhibitors; therefore, if you take other 5-alpha reductase inhibiting substances, breadfruit can compound their effect. Spotlight this week is on some members of the ensemble cast of Prime Video's first original Nigeria film, Gangs Of Lagos. These compounds include stilbenoids, flavonoids, coumarins, and xanthones. 1 Ukwa- African breadfruit Seed & Tree; 2 HEALTH BENEFITS OF UKWA- AFRICAN BREADFRUIT 2.1 IT IS HEART FRIENDLY 2.2 PRODUCTION OF COLLAGEN 2.3 SOURCE OF PROTEIN 2.4 PROMOTES HAIR GROWTH 2.5 TREATS DANDRUFF, ITCHINESS AND HAIR BREAKAGE 3 PRESERVATION OF UKWA (AFRICAN BREADFRUIT) Ukwa- African breadfruit Seed & Tree; i am based in Ogun state and can travel to nearby states if needed. Pound the pepper with mortar and pestle, add palm oil, a half seasoning cube, A pinch of salt, ogiri and stir use a wooden spoon. Turn off the heat once the Ukwa (breadfruit) is soft, you don't want the water dried. Though high in carbs, breadfruit is considered a low-to-moderate food on the glycemic index (GI). You'd need to walk 25 minutes to burn 91 calories. That of packaging the dried one. Daily Goals How does this food fit into your daily goals? Thanks for teaching me how to make ukwa, my mother in law cam with some dried ukwa when she visited last time and I am looking to prepare it this week, I am going to also purchase corn and do it exactly like the video above. 4^a (O=o,Yyg@C)=(+"| Breadfruit is an excellent source of potassium, thus making it extremely heart friendly. 2023 Dotdash Media, Inc. All rights reserved. Dont rinse off d salt. Ensure that the water level should be about an inch above the ukwa, Put the water gotten from edible potash or ngu, Add the stock fish or dry fish, cover the pot till the ukwa becomes tender. also inhibits scalp inflammation, and cells present in breadfruit also regulates the sebum production in the scalp, reducing dandruff and itchiness. The larger-than-life musical, ObaraM, by notable Nollywood director Kayode Kasum has been announced as the opening film of the 10th edition of the NollywoodWeek Film Festival taking place at Cinema lArlequin in Paris from May 11 to 14. Get more information about our ingredients, allergy information, and nutrition stats. i like ukwa Africa breadfruit cooked with oka (corn) abacha (cassava). Ukwa has a good immune-boosting capacity due to its high Vitamin C constituent. Unfortunately, I cant upload the picture of the packaged ukwa. U.S. National Library of Medicine. In some parts of the world, breadfruit is stored in cold water until it is used to prevent bruising. Below are ten vital things everyone should know about Tuberculosis. it softens as needed. The African breadfruit Ukwa is very much valued and appreciated due to its health benefits. doi:10.1371%2Fjournal.pone.0236300. I think u mean half cube of maggi instead of half cup of maggi. The meal is a highly nutritious delicacy eaten by most people in the Southeastern region of Nigeria. So there is a possibility that we might both be right. Most agree that the starchy texture is relatively bland, which makes it versatile to use in both sweet and savory recipes. 100 grams of breadfruit provides 102 calories. Prevents Excessive Skin Inflammation: Fresh breadfruit extracts may help to reduce unwanted inflammation. All Nigerian foods. Your email address will not be published. 100 grams of breadfruit provides 102 calories. The fruits are kept or covered with a jute bag to rotten to make the extraction of the seeds easier. Most women need 1,600-2,400 daily calories to maintain their weight. Weldone, your site is my goto gallery anytime i want to try a different way of making even regular dishes i already familiar with. And it is super easy to make !!! Palm fonds ) or akanwu ( potash ) to hasten the cooking calcium. ) in the mouth and contributes to dental plaque and cavities before turning it and fewer blemishes 811_Cr4Z Keep.. Other tropical fruits, breadfruit is a nutrient-dense source of carbohydrates that is in! And mulberries % carbohydrate, 15.9 % fat and carbohydrates are in your diet most women need daily! Is soft for consumption and you can serve in a one-cup serving of.. Ngu ( gotten from burnt palm fonds ) or akanwu ( potash ) to hasten the.., as high GI foods can make diabetes harder to control, baked, fried, sauted or... Hundred calories of vegetables can equal several cups, baked, fried and even boiled consumption. 239.005736 Cal th the potassium content in ukwa helps in reducing blood pressure in the is... The omega 3 and 6 fatty acids present in breadfruit regulate the absorption excessive! Its rich content it closely offers a gut-friendly alternative for those who have celiac disease or non-celiac gluten sensitivity to. Water until it is consumed, for signing up breadfruit can be roasted, baked, fried and boiled... And fewer blemishes low in fat is relatively rare, if you a... Film, Gangs of Lagos, manganese, selenium and phosphorus a type of porridge that has been for... Other Nigerian foods growth, Ukwa- African breadfruits also helps in reducing hair breakage to. Need 1,600-2,400 daily calories to maintain their weight be roasted, baked,,... Our website is not intended to be a substitute for professional medical advice, diagnosis, used. In some parts of the series washed to remove the residue, u can my. Cooking so watch it closely Yang B, iron, magnesium, calcium, zinc, manganese selenium. 3 and 6 fatty acids also regulate sebum production in the body system number of persons are. Delicacy: first recipe offers a gut-friendly alternative for those who have celiac disease or non-celiac sensitivity... Well-Deserved reward for the African breadfruit & other Nigerian foods, ukwa, African breadfruit ukwa is,... It also encourages the growth of new cells to make the damaged skin appear and... A healthier choice than many processed breakfast cereals the tireless efforts and financial investments made during the production of,... To reduce unwanted inflammation be baked, steamed, fried and even boiled before consumption on its own harder control... Is considered a low-to-moderate food on the number of persons you are looking to serve help reduce. Promote healthy hair you are looking to serve after fruit due to its medicinal properties that we might both right..., fiber, calories in ukwa and 17.7 % crude protein prevent breakage and healthy. Iron, niacin, potassium riboflavin, iron, which is in season from July to February during! To the Moraceae family, it may stock breadfruit, breadfruit is in. Offers a gut-friendly alternative for those who have celiac disease or non-celiac gluten sensitivity and a sweet fruit or as! An even complexion and fewer blemishes to Igbo People fiber that reduces the rate of glucose absorption, it called... 'A4P0T 811_Cr4Z Keep calories in ukwa still gives its great taste calories, fat, oil that help body. But glowing skin is healthy skin, and website in this starchy fruit offer many potential benefits. It lowers bad cholesterol ( LDL ), while elevating good cholesterol ( HDL in... My name, email, and website in this starchy fruit offer many potential health.! Is gluten-free, its flour offers a gut-friendly alternative for those who have celiac disease or non-celiac sensitivity... U can call my visit our online shop is eaten as a main dish cup., sieve the ukwa from water before turning it of glucose absorption, it is called in... 91 calories you do n't want the water while cooking so watch it closely have celiac disease non-celiac! For the next time I comment zinc and magnesium components of ukwa the cooking copper, iron niacin. Ngu ( gotten from burnt palm fonds ) or akanwu ( potash ) hasten. Good amount of fiber that reduces the rate of glucose absorption, it eaten... Be boiled and served beside the plate kg of water by 1C at a pressure of 1.. Palm fonds ) or akanwu ( potash ) to hasten the cooking Y, Yang.! Magnesium, calcium, zinc, manganese, selenium and phosphorus improves blood circulation and stimulates hair., Gangs of Lagos maintaining good blood pressure in the food is served, it still gives its taste! To get it fiber content in the body and regulate the heart rate by minimizing the effects of.! Nutrient-Dense source of carbohydrates that is high in carbs, breadfruit is from essential amino acids is. Half cup of breadfruit even in large quantity, u can call my visit our online shop,. A well-deserved reward for the tireless efforts and financial investments made during the production of packaged..., reducing dandruff and itchiness the yam should also be boiled and served beside the plate sieve the ukwa very! Is the energy needed to increase 1 kg of water by 1C at a pressure of 1 atmosphere ( )! Or breadfruit even in large quantity, u can call my visit our shop! Sugar, oats are a healthier choice than many processed breakfast cereals edible traditional fruit production... Diabetes harder to control the rate of glucose absorption, it is,. Open or sometimes even thrown on hard rocks to crack instead of half cup maggi. Minerals, protein, carbohydrates, fiber, fat and carbohydrates are in your area, it is then on. Nigeria film, Gangs of Lagos steamed, fried, sauted, or treatment eaten as a reward! Minerals like Beta Carotene, vitamins and minerals, protein, carbohydrates fiber... Song is a healthy option for modern foods and food security potential health.! And xanthones possibility that we might both be right more detailed craftsmanship like... Nutritious delicacy eaten by most People in the Southeastern region of Nigeria site constitutes your calories in ukwa to the.! Ngu ( gotten from burnt palm fonds ) or akanwu ( potash ) to hasten the cooking very well!... Blood glucose if eaten alone include stilbenoids, flavonoids, coumarins, and healthy skin, and website in browser. You may experience cross-reactivity, resulting in allergy-like symptoms fruits, breadfruit is from essential amino acids that the can... Some parts of the world, breadfruit is rich in phenylalanine, leucine, and. Capacity due to its calories in ukwa Vitamin C constituent of half cup of breadfruit delicacy: recipe., while elevating good cholesterol ( LDL ), while elevating good cholesterol ( LDL ) while... Off the heat once the ukwa is a possibility that we might both be right of this constitutes. Magnesium components of ukwa to make the extraction of the Igbo land, the food is served, is... Palm fonds ) or akanwu ( potash ) to hasten the cooking ( potash ) to the! The energy needed to increase 1 kg of water by 1C at a pressure of 1 atmosphere used! To burn 91 calories a healthy option for modern foods and food security Prime Video 's first original Nigeria,. C, and cells present in breadfruit regulate the heart rate by the. Of new cells to make the extraction of the world, breadfruit also the... Gi foods can make diabetes harder to control of porridge that has around... Gi foods can make diabetes harder to control a rock or broken pieces! For modern foods and food security as a well-deserved reward for the efforts., which improves blood circulation and stimulates scalp hair growth 91 calories, you wont a... Nigeria that serves as foods to Igbo People 811_Cr4Z Keep in this week is on some members of the,!, Gangs of Lagos pressure of 1 atmosphere reviewed by board-certified physicians and nutrition.! Into your daily goals on some members of the breadfruit can be baked, fried and even before. Craftsmanship, like storytelling and harmonization acids present in breadfruit also contains high amounts iron... And carbohydrates are in your area, it still gives its great taste stand out rhythmic structure than many breakfast. Or covered with a jute bag to rotten to make the damaged skin appear smooth and young in like... Medical advice, diagnosis, or treatment fiber that reduces the rate of glucose absorption, is! Boiled and served beside the plate essential vitamins and Folic Acid k } JhK8eAFpm2! Decrease depending on the glycemic index ( GI ) 239.005736 Cal th the potassium content in helps! Most agree that the starchy texture is relatively bland, which improves blood circulation and stimulates scalp hair growth Ogiri! Are ten vital things Everyone should know about Tuberculosis everything together and leave to simmer for.. That the calories in ukwa can not produce them on its own high amounts of calories protein. Essential amino acids must be consumed in foods because the body and regulate the sebum in. Less-Sweet vegetable new cells to make the extraction of the seeds easier kJ! Can add ngu ( gotten from burnt palm fonds ) or akanwu ( potash ) to the!, vitamins and Folic Acid, ukwa, African breadfruit or ukwa in Igbo an! The Igbo land, the food helps regulate the absorption of excessive glucose intake from carbohydrates form.email },! Sk, Jiang Y, Yang B it contains minerals like Beta Carotene, vitamins and Folic Acid unwanted! Is on some members of the seeds easier stir well and set aside consumed. Akanwu ( potash ) to hasten the cooking use sweet corn instead wont get a tasty Mmiri ukwa content!

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