Nigeria is a land of diverse and flavorful cuisine, and one of its beloved snacks is Okpa. This is a nutritious snack made from Bambara groundnuts, a type of legume that’s popular in West Africa.

Okpa as it is popularly in Igbo, Epa-Roro in Yoruba, Kwaruru or Gurjiya in Hausa, has been enjoyed for generations in Nigeria, where it’s sold by street vendors in towns and cities throughout the country but most popular in Enugu State. The smell of Okpa is often described as nutty and earthy, and the texture is dense and savory.

Despite its humble origins as a street snack, Okpa’s secret weapon is its nutrient-rich ingredients. Bambara groundnuts are high in protein, fiber, and essential vitamins and minerals. These nutrients not only make it a healthy snack but also contribute to a variety of health benefits.

If you’re curious about this superfood, keep reading to learn more about Okpa’s incredible health benefits, as well as how to enjoy this delicious snack yourself.

NUTRITIONAL PROFILE OF OKPA

The nutritional profile will depend on the ingredients and preparation method, but generally, Okpa is a nutritious snack with the following nutrient content per 100 grams (about 3.5 ounces (132.3 g)) serving:

• Calories: 160kcal
• Protein: 6 grams
• Fat: 5 grams
• Carbohydrates: 20 grams
• Fiber: 4 grams
• Iron: 2% of the recommended daily value
• Calcium: 4% of RDV
• Magnesium: 6% of RDV
• Phosphorus: 4% of RDV
• Potassium: 4% of RDV
• Sodium: 4% of RDV
• Zinc: 4% of RDV
• Vitamin B1 (Thiamine): 5% of RDV
• Vitamin B2 (Riboflavin): 4% of RDV
• Vitamin B3 (Niacin): 5% of RDV
• Vitamin B5 (Pantothenic acid): 4% of RDV
• Vitamin B6: 4% of RDV
• Vitamin B9 (Folate): 6% of RDV

HEALTH BENEFITS OF OKPA (BAMBARA GROUNDNUT PUDDING)

WEIGHT MANAGEMENT

A study published in the Journal of Nutrition found that people who increased their protein intake reported feeling less hungry and consumed fewer calories throughout the day. (Journal of Nutrition, 2013)

Both protein and fiber have been shown to contribute to weight management. Protein can help you feel full for longer, reducing the temptation to snack between meals. Fiber slows the absorption of nutrients in the digestive tract, helping to maintain steady blood sugar levels. As a result, Okpa’s high protein and fiber content can help you maintain a healthy weight.

HEALTHY HEART

Okpa is rich in magnesium, which is a mineral that helps regulate blood pressure. It is also high in polyunsaturated fatty acids (PUFAs), which can help improve cholesterol levels and reduce the risk of heart disease.

BOOSTS THE IMMUNE SYSTEM

Vitamin B is essential for maintaining a healthy immune system. The vitamin B complex in Okpa can help the body fight off infections and diseases.

SUPPORTS COGNITIVE FUNCTIONS

The high levels of zinc in bambara groundnut can help to improve cognitive function and memory. Zinc is an essential mineral for proper brain function, and a lack of zinc can lead to cognitive decline.

MAINTAINS GOOD EYE HEALTH

The vitamin A in Bambara groundnuts can help maintain good vision and eye health. Vitamin A is essential for proper eye function, and it can help reduce the risk of age-related macular degeneration and cataracts.

PROMOTES SKIN HEALTH

Okpa is a good source of vitamin E, which is an antioxidant that can help protect the skin from damage caused by free radicals. The protein present in it may supports healthy hair and nails.

PROMOTION OF BONE HEALTH

The calcium in Bambara groundnuts is essential for maintaining healthy bones. According to a study published in the Journal of Clinical Endocrinology and Metabolism, consuming adequate amounts of calcium can help reduce the risk of osteoporosis.

GREAT FOR THE MANAGEMENT OF DIABETES

The protein and fiber in Okpa can help slow down the absorption of carbohydrates, further preventing spikes in blood sugar. Furthermore, it is low in the glycemic index, making it the best snack for diabetic patients.

OKPA HELPS TO LOWER THE BLOOD PRESSURE

Hypertension, or high blood pressure, is a serious condition that can lead to heart disease and stroke. Studies have shown that consuming magnesium-rich foods like Okpa can help reduce systolic and diastolic blood pressure, which can lower the risk of heart attack and stroke.

Therefore, people with hypertension may benefit from including Okpa in their diet, as it can provide a natural and tasty way to support heart health.

AIDS IN PROPER FUNCTIONING OF THE KIDNEY

The high-protein content in Okpa can help support kidney health, as protein is essential for maintaining healthy kidney function.

The kidneys are responsible for filtering waste products and excess fluid from the blood, and a lack of protein can lead to reduced kidney function and increased risk of kidney disease.

Therefore, including Okpa in your diet can help ensure that your kidneys receive the protein they need to function properly.

IMPROVES LIVER HEALTH

Bambara groundnut may also have a positive impact on liver health. The B vitamins in Bambara groundnuts can help reduce inflammation in the liver and support liver function.

The liver is a vital organ responsible for filtering toxins from the blood and producing important nutrients like glucose and bile. Inflammation in the liver can lead to various problems, including liver disease and cancer.

Eating Okpa as part of a healthy, balanced diet can help support the liver’s detoxifying function and reduce the risk of liver disease.

REDUCES MENSTRUAL PAINS

Okpa also provides support during the menstrual cycle. The iron and B vitamins in Bambara groundnuts can help improve energy levels and reduce fatigue, which can be particularly beneficial during the menstrual cycle, when women may experience low energy and fatigue.

Additionally, the magnesium in Okpa can help reduce symptoms of PMS such as headaches, mood swings, and cramps.

FIGHTS INSOMNIA

Okpa contains tryptophan, an amino acid that is converted into serotonin and melatonin in the body. Serotonin and melatonin are hormones that help regulate sleep and improve mood. Eating Okpa before bed can help increase the body’s production of serotonin and melatonin, which can improve sleep quality and reduce the time it takes to fall asleep.

ESSENTIAL FOR GROWTH

Okpa can also be beneficial for growth and development, especially in children and adolescents. The protein and B vitamins in Bambara groundnuts are essential for tissue growth and repair.

During periods of rapid growth and development, Okpa can be a great snack for growing children and adolescents, as it provides a high-quality source of protein and other nutrients that can support healthy growth and development.

BOOSTS BLOOD

The iron content in Okpa can help boost the production of red blood cells, which carry oxygen throughout the body.

Iron deficiency is a common cause of anemia, which can lead to fatigue, weakness, and difficulty concentrating. Eating foods like Okpa that are high in iron can help improve iron levels in the blood and prevent anemia.

The high protein and vitamin B12 content in Okpa can also support healthy blood cells and improve overall blood health.

GOOD FOR THE MANAGEMENT OF ULCERS

Okpa may also provide relief for people with ulcers. Ulcers, which are sores or lesions in the lining of the stomach or small intestine, can be caused by a variety of factors including stress, poor diet, and bacterial infection.

The soothing and easy-to-digest texture of Okpa can help coat the stomach lining and reduce irritation caused by ulcers. Additionally, the high fiber content can help regulate digestion and reduce the production of stomach acid, which can further support the healing process.

DIGESTION

As discussed earlier, Okpa is high in fiber. Fiber helps regulate digestion and prevent constipation, diarrhea, and other digestive issues. Fiber helps to bulk up stool and support regular bowel movements, which can improve overall digestive health. The low glycemic index of Okpa also supports healthy digestion by preventing spikes in blood sugar, which can lead to energy crashes and bloating.

Bottom line 

To wrap it up, Okpa is not just a delicious snack, it’s a nutritional powerhouse with a wide range of health benefits. From supporting healthy digestion and weight management to boosting blood health and bone health, Okpa has something to offer everyone. So, next time you’re looking for a tasty and nutritious snack, reach for some Okpa and enjoy the many benefits it has to offer. Note, Okpa (Bambara groundnuts) can be prepared in many other ways to be best enjoyed.

If you are willing to prepare this delicacy in your home, our next post will give a detailed explanation of the recipe.

Further reading:

• Calcium Intake in Relation to Bone Mineral Content in Middle-Aged Men and Women” (Journal of Clinical Endocrinology and Metabolism, Volume 86, Issue 11, 2001): https://academic.oup.com/jcem/article-abstract/86/11/5069/2762602?login=false.