African Locust Bean (Parkia biglobosa).
You’ve probably heard of beans, lentils, and other legumes, but have you heard of African locust beans? African locust bean is fermented to enhance the flavor and nutritional value. Fermented African locust bean, also known as Iru, Dawadawa and Ogiri/ Ugba in Yoruba, Hausa, and Igbo respectively, has been a staple of traditional diets for centuries. They’re packed with essential nutrients, from protein and fiber to vitamins and minerals.
But the benefits of African locust beans don’t end there. In fact, these humble beans have been associated with a range of health benefits. From supporting heart health and improving digestion to reducing the risk of cancer and promoting brain function, African locust beans are a true superfood.
So, if you’re looking to add more variety and nutrients to your diet, African locust beans are a great place to start. Keep reading to discover the top 15 health benefits of this traditional food and how you can incorporate it into your meals.
Nutrients in Fermented African locust bean
Parkia biglobosa are loaded with nutrients that can support your overall health. Here’s a quick rundown of the nutritional profile of these beans as was listed in an article published in Journal of Food Chemistry:
Protein: African locust beans are rich in protein, providing around 27 grams of protein per 100 grams.
Fiber: With over 25 grams of fiber per 100 grams, these beans are a great way to help improve your digestive health.
Vitamins: African locust beans are a good source of several vitamins, including vitamins A, B, and K.
Minerals: These beans are also packed with essential minerals, including iron, calcium, magnesium, and phosphorus, which can help support bone and muscle health.
Low in fat and calories: Despite their rich nutrient content, African locust beans are relatively low in fat and calories, making them a great option for weight management. Source
Health benefits of Fermented African locust bean
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The Antioxidant Power of Fermented African Locust Bean promotes:
1. Heart Health: Heart disease is one of the leading causes of death worldwide. Fortunately, there are many steps you can take to protect your heart, and eating a diet rich in antioxidants is one of them. African locust beans are packed with antioxidants, particularly flavonoids and phenolic compounds, which can help reduce oxidative stress and inflammation in the body. This, in turn, may help lower your risk of heart disease.
2. Skin health: The antioxidants can also help prevent skin damage and signs of aging. Source.
- Potential anti-cancer properties: Some studies suggest that compounds in African locust beans may have anti-cancer properties and help prevent tumor growth. Although further research is needed to confirm these findings. Source
- Regulation of blood pressure:A study published in the Journal Frontiers in Plant Science found that Iru contains roughly 3,433 mg of potassium and only 30 mg of sodium per 100 grams. Which can help regulate the blood pressure, thereby reducing the risk of hypertension. Source
- Traditional medicine: African locust beans have been used in traditional medicine for centuries to treat various ailments, including diarrhea, anemia, and skin conditions.
- Support brain health: African locust beans contain bioactive compounds, such as flavonoids and phenolic acids, which may have neuroprotective effects by reducing inflammation and oxidative stress in the brain. A study published in the journal Food Science and Human Wellness found that African locust beans contain a range of bioactive compounds, including quercetin, luteolin, and kaempferol . Source.
- Strong bones and perfect eyesight: African locust beans have been found to contain calcium, phosphorus, and other minerals that are essential for bone health. Thereby reducing the risks of osteoporosis and other bone diseases. It also contains vitamin A, which is important for eye health and vision.
- Contain probiotics bacteria and soluble: Some research suggested that due to the high levels of probiotic bacteria and soluble fiber present in fermented African locust bean, it can help improve digestion and promote a healthy gut flora. As well as, help to lower cholesterol levels thereby, improving heart health.
Nigerian dishes that can prepard with Fermented African Locust Bean (Ogiri, Dawadawa or Iru)
They can be used as an ingredient in diverse Nigerian dishes:
- Soups
- Stews
- Porridge yam
- Abacha
Cultural significance of Parkia biglobosa is seen in the diversified methods of preparation by different cultures and tribes.
Bottom lineÂ
In summary, fermented African locust beans are traditional food with a long history of use in West African especially, in Nigeria cuisine. Their impressive nutritional profile and associated health benefits make them a true superfood worthy of your attention. In our preceding post, we shall be exploring the step-by-step guide on how to prepare this nature’s gift in our homes. Incorporating fermented African locust beans into your diet could be a great choice, if you are looking to improve your overall health. So why not give this ancient food a try and discover all it has to offer?
Further studies
- Holm, S. H., & Wamberg, B. (2016). Dietary fiber and cardiovascular disease: A review of the current evidence. Nutrients, 8(3), 177.
- Kadiri, F. O., Ola, O. O., & Oki, A. A. (2012). Anticancer and Antioxidant Activities of the Methanolic Extract of Parkia biglobosa Seeds. Journal of Food and Drug Analysis, 20(3), 256-261. doi: 10.1016/j.jfda.2012.03.007.
- Calcium in Foods (2017). U.S. Department of Agriculture, Agricultural Research Service.
- Vitamin A (2020). National Institutes of Health, Office of Dietary Supplements.
