HIGHLY NUTRITIOUS LOCAL FOOD ITEMS

Nigeria is blessed with an abundance of local food items that are highly nutritious and culturally
significant. These foods include grains, tubers, legumes, fruits, nuts, vegetables, seeds, seafood,
and local condiments that contribute to the health and well-being of millions across the
country. These traditional foods, often minimally processed and grown organically, support
balanced diets rich in macro- and micronutrients.

These local items provide essential nutrients such as protein, carbohydrates, vitamins, minerals,
fiber, and healthy fats. They also contribute to immunity, growth, energy, digestive health, and
the prevention of chronic diseases.

Below are few nutrient-rich food items from Northern states in Nigeria, that are locally
available and health-promoting:

Benue State

Benue is known as the "Food Basket of the Nation" and produces a wide range of local, highly
nutritious foods:

Cowpea (Ahuma) – Rich in plant-based protein, iron, folate, and dietary fiber. Beans help build
muscles, improve blood formation, and support digestive health.

Sweet potatoes / orange fleshed potatoes– A major source of energy through carbohydrates
and also rich in beta-carotene (vitamin A), which is essential for vision and immunity.

Groundnuts (Abum-ahi)- Provide healthy fats, protein, and vitamin E. They’re good for brain
health, support heart function, and serve as an energy-dense snack.

Sesame seeds (Ishwa)- These seeds are rich in calcium, protein, magnesium, and vitamin E.
They support strong bones, hormonal health, and skin health.

Bambara nuts (Igbou-ahi)-A legume rich in protein, carbohydrates, and minerals like iron and
calcium. It supports blood health and muscle repair.

Moringa leaves -Packed with vitamin A, C, calcium, iron, and protein. Moringa supports
immunity, blood production, and is used in treating malnutrition.

African locust bean (nune) -Though used more as a condiment, it’s high in protein, iron,
calcium, and B-vitamins. It supports gut health and blood formation.
Soybeans – Now widely grown in Benue. It's one of the most complete plant-based proteins,
containing all essential amino acids. It also provides calcium, iron, and healthy fats. Used to
make soy milk, soy flour, and local weaning foods.

Yam – A major staple in Benue. Yams are rich in complex carbohydrates, potassium, and fiber,
giving long-lasting energy and aiding bowel movement.

Millet and sorghum – Rich in iron, complex carbohydrates, and fiber. Important for energy,
blood health, and digestion.

Okra-Rich in fiber, vitamin C, and folate. It supports digestion and helps prevent constipation.

Mango – A sweet fruit rich in vitamin A, C, and antioxidants. Supports eye health, boosts
immunity, and aids digestion.

Oranges – Juicy and refreshing. Packed with vitamin C, potassium, and water. Strengthens the
immune system and hydrates the body.

African pear (Mzembe) – A seasonal fruit high in healthy fats, iron, and calcium. Nourishes the
blood and supports bone strength. Commonly eaten with roasted corn.

Garden egg – A fiber-rich vegetable low in calories. Contains vitamins C and B6. Helps digestion
and controls blood sugar levels.

Ginger – A spicy root with strong antioxidants. Used in teas and food. Reduces nausea, eases
cold symptoms, and boosts circulation.

Kano State

Kano is a major agricultural hub in Northern Nigeria, producing cereals, legumes, and
vegetables that are highly nutritious.

Millet (gero) – A traditional cereal rich in carbohydrates, magnesium, B-vitamins, and fiber. It
provides energy, aids digestion, and helps manage blood sugar.

Sorghum (dawa) – Similar to millet, it’s rich in iron, antioxidants, and complex carbs, making it
good for people with diabetes or anemia.

Groundnuts – Commonly consumed roasted or in soups. They are rich in protein and healthy
fats, supporting heart and brain function.

Baobab leaves (kuka) – Very rich in calcium, vitamin C, iron, and fiber. Kuka helps build strong
bones, boosts immunity, and supports healthy digestion.
Date fruits (dabino) – Packed with natural sugars, iron, potassium, and fiber. Dates are an
excellent energy booster and aid in blood formation.

Hibiscus (zobo) – Zobo leaves are rich in antioxidants, vitamin C, and minerals. Zobo drinks help
regulate blood pressure and boost the immune system.

Kaduna State

Kaduna supports a variety of agricultural produce and wild edible plants that are both nutritious
and widely consumed.

Guinea corn (sorghum) – A staple food that is high in energy (carbohydrates), iron, and plant
protein. It’s suitable for making pap and local drinks like kunu.

Soybeans – A complete plant protein rich in essential amino acids, calcium, and iron. They
support muscle growth and bone health.

Cowpea (beans) – A major source of protein and iron, vital for tissue repair and blood health.

Tiger nuts (aya) – Contains fiber, vitamin E, magnesium, and healthy fats. Tiger nuts aid
digestion, boost libido, and support fertility.

Cashew nuts and fruits – Cashews provide healthy fats, protein, and minerals like magnesium.
Cashew fruits are rich in vitamin C, promoting skin and immune health.

Pumpkin leaves – Rich in iron, vitamin A and C, pumpkin leaves help improve blood count,
vision, and immunity.

Plateau State

Plateau’s cool climate supports the cultivation of crops not commonly grown in other northern
states, such as Irish potatoes and temperate fruits.

Acha (fonio) – A very tiny ancient grain native to Plateau. It is gluten-free, easy to digest, and
rich in methionine, iron, and B-vitamins. It’s ideal for children and diabetics.

Irish potatoes – High in carbohydrates and vitamin C. They provide energy and help in healing
wounds.

Finger millet (tamba) – Loaded with calcium, iron, and fiber. It promotes strong bones, helps
manage diabetes, and supports digestion.

Cabbage – Rich in vitamin C and fiber. It promotes digestive health and strengthens immunity.
Carrots – High in beta-carotene (vitamin A), potassium, and fiber. They support good vision,
healthy skin, and normal blood pressure.

Apples – Provide dietary fiber, vitamin C, and antioxidants. They help regulate digestion and
prevent chronic diseases.

Tomatoes –Rich in vitamin C, lycopene, potassium, and water. Helps fight infections, supports
heart health, and is great for the skin.

Atili – A seasonal fruit with a sweet-sour taste. Rich in iron, vitamin C, and antioxidants. Helps in
treating anemia, supports digestion, and boosts immunity.

Avocado (Butter pear) – A creamy fruit rich in healthy fats, potassium, fiber, and vitamins E and
C. Supports heart health, improves skin and brain function, and provides long-lasting energy

Niger State

Niger has fertile land along the River Niger, supporting both farming and fishing. Some highly
nutritious local foods include:

Rice (local swamp rice) – A staple grain rich in carbohydrates and B-vitamins, providing energy
and supporting metabolism.

Catfish (fresh or smoked) – A good source of lean protein, vitamin D, and omega-3 fats.
Supports muscle repair and heart health.

Groundnuts and soybeans – Provide healthy fats and protein, useful for growing children and
nursing mothers.

Sweet potatoes and yam – Supply complex carbs and vitamin A (especially orange-fleshed
sweet potatoes) for energy and vision.

Shea fruit and nuts – The fruit is rich in vitamin C, while shea butter is high in fat-soluble
vitamins like A and E.

Roselle leaves (zobo) – Used in drinks and soups; rich in antioxidants, vitamin C, and iron for
blood formation and immune function.

Nasarawa State

Nasarawa is blessed with both forest and savanna, making it suitable for diverse farming:

Sesame seeds (ridi) – Very popular in Nasarawa. Rich in calcium, protein, and healthy oils for
bones and heart health.
Yam and cocoyam – Local sources of starchy energy with potassium and fiber for digestion and
muscle function.

Soybeans – Provide plant-based complete protein, useful in weaning and school meals.

Okra – Contains mucilage, fiber, and vitamin C; good for digestion and fighting infections.

African pear – A seasonal fruit rich in healthy fats and vitamin C. Boosts immunity and provides
quick energy.

Kebbi State

Kebbi is a top rice-producing state and has vast agricultural potential:

Local rice (Fadama rice) – High in energy (carbs) and B-vitamins; good for sustaining farming
households.

Wheat – Rich in energy, protein, and fiber. Used in making tuwo and baked snacks.

Millet and guinea corn – Rich in fiber, iron, and magnesium. Aid in digestion and anemia
prevention.

Date fruits (dabino) – Commonly consumed during fasting periods. Provide iron, potassium, and
natural sugar.

Fish (from Argungu) – Smoked or fresh fish are rich in protein, iodine, and healthy fats.

Sokoto State

Sokoto is semi-arid but still produces several resilient and nutritious crops:

Cowpeas (beans) – Important for protein and fiber, especially in households that cannot afford
meat often.

Tiger nuts (aya) – A popular snack rich in magnesium, vitamin E, and dietary fiber. Boosts
fertility and digestion.

Baobab leaves and fruit pulp (kuka and luru) – High in calcium, vitamin C, and antioxidants for
bones and immune health.

Groundnuts and sesame – Provide fats and protein. Used in soups and snacks to improve
nutrition and energy.

Watermelon – Grown during the dry season. Rich in water, vitamin A, and antioxidants.
Jigawa State

Jigawa shares similar agroecology with Kano but has its own staple foods:

Millet and sorghum – Daily staples used in making tuwo and kunu. They’re high in energy, iron,
and fiber.

Spinach and jute mallow (aleho and rama) – Leafy greens rich in iron and calcium. Help build
blood and strong bones.

Local honey – Natural sweetener with antioxidants and antibacterial properties.

Okra and tomatoes – Abundant in local soups. Both supply vitamin C and fiber for immune and
gut health.

Date palms – Found around Hadejia area. Dates provide quick energy, especially for children
and the elderly.

Katsina State

Katsina is dry and hot but produces tough crops and healthy foods:

Guinea corn (dawa) – A drought-resistant grain rich in complex carbs and iron. Sustains energy
and blood health.

Beans (white and brown) – Provide protein and are used in moi-moi, akara, and tuwo.

Cabbage and carrots – Grown in dry season farming. Cabbage helps with digestion; carrots
support vision.

Zobo leaves – Used to make refreshing drinks. Rich in vitamin C and help reduce high blood
pressure.

Groundnut oil (local) – Cold-pressed oil used in cooking. It provides vitamin E and heart-friendly
fats.

Zamfara State

Despite desertification, Zamfara still produces foods that help people thrive:

Millet and beans – Provide basic calories and protein, ideal for making tuwo and porridge.

Shea nuts and fruit – The nuts produce fat-rich butter used in local cooking and skin care.

Locust beans – A key flavoring and protein source in local stews.

Tiger nuts – A resilient crop that offers fiber, natural sugar, and magnesium for energy and
fertility.

Kogi State

Although considered part of the Middle Belt, Kogi shares cultural and food links with Northern
Nigeria:

Yam and sweet potatoes – Common staples rich in complex carbs and vitamin A.

Cashew fruits and nuts – The nuts are protein- and fat-rich; the fruits offer vitamin C.

Okra and pumpkin leaves – High in vitamins and minerals that help build blood and support the
immune system.

Soybeans and groundnuts – Key protein and fat sources for growing children and lactating
mothers.

Papaya (pawpaw) – Loaded with digestive enzymes and vitamin C for healing and stomach
comfort.

Kwara State

Kwara’s food system blends northern and southern crops:

Acha and guinea corn – Consumed for their lightness and digestibility. Provide energy, iron, and
B-vitamins.

Moringa leaves – A superfood full of iron, calcium, and vitamin A. Used in porridge and for
treating malnutrition.

Ugba (oil bean seed) – Rich in protein and fiber. Fermented to improve digestion.

Shea fruit and nuts – Locally gathered and rich in energy-boosting oils.

Taraba State

Taraba is mountainous and agriculturally diverse:

Acha (fonio) – Cultivated in the highlands. It's rich in methionine and iron, and easy to digest.

Cocoyam and water yam – Provide resistant starch and potassium for blood pressure control
and sustained energy.
Garden egg (yalo) – Low in calories, high in fiber and antioxidants. Helps manage weight and
cholesterol.

Mangoes and oranges – Rich in vitamin C, boost immunity, and promote skin health.

Beans – Important for protein

Sesame- healthy oils.

Adamawa State

Adamawa has both savanna and forested areas supporting farming and fishing:

Fish (especially tilapia and catfish) – A major protein source, rich in omega-3s and phosphorus.

Fura da nono (millet and fermented milk) – A nutrient-dense local drink, providing protein,
calcium, and probiotics.

Cowpeas and soybeans – Rich in protein, iron, and useful in weaning and family nutrition.

Cabbage, onion, and tomatoes – Cultivated in dry-season farming. Provide antioxidants and
vitamins for overall health.

Sorghum and maize – Staple cereals that give energy and supply iron for blood.