Ugba is a fermented food made from the seeds of the African oil bean tree (Pentaclethra macrophylla). It is a popular ingredient in West African cuisine, particularly in Nigeria, Cameroon, and other neighboring countries.
Origin
Ugba originates from the Igbo people of southeastern Nigeria, where it has been staple food for centuries. The Igbo people call it “ugba” or “ukpaka,” while other ethnic groups in the region have their names for it. The fermentation process involved in making ugba is believed to have been discovered by the Igbo people, who passed down the knowledge through generations. Ugba has been a part of West African cuisine for centuries, with evidence of its consumption dating back to the pre-colonial era. It was traditionally made by fermenting the oil bean seeds in banana leaves or clay pots, which gave it a distinctive flavor and aroma.
Cultural significance
Ugba is not just a food item but also holds cultural and symbolic significance in Igbo culture. It is often served at special occasions such as weddings, festivals, and traditional ceremonies. I still remember my first taste of ugba at my grandmother’s house in the village. The aroma of fermented seeds was kinda awful, and the slightly bitter taste surprised me. But as I grew older, I developed a deep love for it. Now, whenever I make it, I’m transported back to those fond memories. The fermentation process involved in making ugba is also considered a metaphor for life’s journey, with the seeds undergoing a transformation from bitter to sweet.
Ugba can be eaten whole as a side dish or in collaboration with other meals. Feel free to incorporate it into your meals to suit your taste buds.
Nutritional facts of Ugba
While ugba might seem like a humble food, it is, in fact, a nutritional powerhouse. In a study published in the International Journal of Food Science and Technology, researchers found that ugba is rich in protein, fiber, and essential minerals, such as iron, magnesium, and phosphorus, making it a valuable source of nutrients for good health and wellness. According to the study, 100 grams of ugba contains approximately 27 grams of protein, 10 grams of fiber, and significant amounts of iron, magnesium, and phosphorus, all of which support various vital bodily functions.
Why Ugba is good for overall wellbeing
Imagine ugba as a gift, bestowed upon the people of Nigeria by the gods. Inside this gift lies a trove of health benefits, each one a treasure that improves your wellbeing.
Rich in protein
The first treasure you uncover within the gift of ugba is its abundance of protein. Like a knight in shining armor, this vital nutrient fortifies your body, building and repairing muscles and keeping you strong. It is an excellent plant-based protein source, making it ideal for vegetarians and vegans.
Rich source of iron, calcium, magnesium, and phosphorus
These minerals contribute to overall wellbeing. With each nutrient offering its own unique benefit:
Iron, a mineral crucial for the production of red blood cells. Like a trustworthy ally, ensures that your blood can transport oxygen all through the body, providing the cells with energy. Magnesium for proper nerve function.
Calcium essential for bone health. And Phosphorus, a multifaceted nutrient that plays a crucial role in various bodily functions, including energy production, bone health, nerve function, and cell membrane structure, ultimately supporting overall growth, maintenance, and function of the body. Source
High in fatty acids
The high content of essential fatty acids, which have been shown to provide numerous health benefits. In a study published in the Journal of Food Lipids, researchers examined the fatty acid composition of ugba and found that it contains significant amounts of essential fatty acids, such as linoleic acid and α-linolenic acid. These fatty acids are necessary for maintaining healthy skin, hair, and nails, as well as supporting cardiovascular health. Source
Weight management
Regarding weight management, ugba is a high-protein, high-fiber food that may help you feel full for longer, potentially aiding in weight management. However, it’s important to remember that a healthy diet and regular exercise are the most effective ways to manage weight.
Antimicrobial properties
The fermentation process creates compounds with antimicrobial properties, which can help fight off pathogens, thereby keeping the body healthy.
Probiotic property
A study published in the Journal of Agriculture and Food Chemistry found that the fermentation process used to produce ugba creates prebiotics, which are non-digestible food components that help to support the growth of beneficial bacteria in the gut. By consuming ugba, you may be promoting the health of your microbiome, leading to improved digestion and overall wellbeing.
Possesses antioxidant properties
Researchers, in a study published in the Journal of Food Science and Technology, found that ugba contains significant amounts of antioxidant compounds, such as phenolic acids and flavonoids. These compounds can combat damaging free radicals in the body, inflammation, and oxidative stress. Potentially reducing the risk of chronic diseases like cancer and heart disease. Essentially, it may not only support your digestive and overall health, but also help protect against oxidative damage. Source
Rich in fiber
Ugba contains dietary fiber, which can help regulate blood sugar. In diabetes and hypertension management, the high fiber content may be beneficial due to its potential to regulate blood sugar levels and lower blood pressure. It’s fiber and antioxidants may help slow down sugar absorption and improve insulin sensitivity.
It may also help reduce cholesterol levels and improve heart health.
Dishes that can made with Ugba
- Abacha (African salad)
- Bolé
- Yam porridge
- Soups
- Nkwobi
Pls note, if you want to learn how to prepare any of these, do not hesitate to reach out to us and we will give a step by step guide on how to get them done.
Conclusion
Conclusively, ugba is indeed Africa’s hidden gem, waiting to be discovered and celebrated by the world. With its rich nutritional profile, versatility in cooking, and numerous health benefits. As we continue to explore and appreciate the diversity of African cuisine, let us not forget to give ugba the recognition it deserves.
Whether you’re a foodie, a health enthusiast, or simply a curious explorer, ugba is sure to captivate your senses and leave you wanting more. So, go ahead and uncover the flavors and benefits of ugba your taste buds and body will thank you! We shall be working on the recipe for the Ugba in our next post.
And please keep in mind that moderation is the key, if you must maximize the numerous health benefits of ukpaka.
Further studies: https://pubs.acs.org/journal/jafcau
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033727.
Yummy 😚