African oil bean seed, commonly known as ugba, with scientifical name as Pentaclethra macrophylla, is a fermented food widely consumed in southeastern Nigeria. Its incredible health benefits for your overall wellness has been affirmed by numerous empirical studies.
Known as a powerhouse of protein, and essential minerals like calcium and magnesium, it supports strong bones and healthy muscles. Ugba is also found to be rich in antioxidant that help protect the body from oxidative stress, reducing inflammation and the risk of chronic diseases like heart diseases.
What makes ugba even more special is the fermentation process, which not only boosts the absorption of these nutrients but also introduces probiotics that improve gut health and digestion. These probiotic bacteria are said to also strengthen the immune system.
Enjoyed as a condiment in dishes like African salad (abacha) or prepared for special occasions, it is one of the most beloved delicacies in the Igbo culture. The fermentation process, which involves boiling, slicing, and wrapping the seeds in banana leaves, takes place over several days. This traditional method of preparation i.e its fermentation, not only births its unique flavour but also contributes to its numerous health benefits.
Historically, ugba has a significant place in Igbo culture, serving as both a food and a symbolic item in communal and social events. The fermentation of African oil bean seeds dates back centuries, reflecting the deep-rooted importance of this food in local delicacies. Ugba is typically produced in households or by small-scale producers, and it is highly regarded for its protein-rich content.
However, its value extends far beyond cultural symbolism, as recent studies have highlighted the profound health benefits associated with its consumption.
Fermentation process
The process of fermenting ugba can be said to be complex and labour-intensive, involving several stages. The African oil bean seeds, which are hard and inedible in their raw state, are first boiled for several hours to soften them. After boiling, the seeds are sliced into thin strips and wrapped in banana leaves to ferment at ambient temperatures. This process, which takes 3–5 days, allows beneficial microorganisms to break down the seed’s tough fibres, releasing nutrients and enhancing its flavour.
As described by Francis Anosike and others in the journal of Applied Food Research, the fermentation of ugba is an alkaline process that creates a favourable environment for probiotic bacteria. These bacteria contribute to both its preservation and the enhancement of its health properties. Notably, ugba’s fermentation is primarily driven by Bacillus species, which are known for their ability to produce enzymes that aid in protein digestion and nutrient absorption.
The health benefits of Ugba, according to several research studies, are as follows:
Rich source of protein
Chika Ogueke and colleagues, in a study published in the Pakistan Journal of Nutrition, identified ugba as a rich source of protein, essential amino acids, and minerals such as calcium, magnesium, and phosphorus. These nutrients are vital for bone health, muscle function, and general well-being. The study further indicates that the fermentation process increases the digestibility of these nutrients, allowing for better absorption in the body.
Balances gut microbiome
Scientists from the Department of Agriculture at Alex Ekwueme Federal University, have also highlighted the probiotic potential of ugba. According to the study, published in the journal of Applied Food Research, ugba’s fermentation introduces good bacteria, especially Lactobacillus and Bacillus strains that promote gut health. These probiotics improve the intestinal microbial balance, enhance digestion, and strengthen the immune system by stimulating the production of antimicrobial compounds.
Also, a study by Ogueke and colleagues supports this claim by showing that regular consumption of probiotic-filled foods like ugba can help alleviate gastrointestinal issues, including diarrhoea and constipation, due to the probiotics’ role in maintaining a healthy gut microbiome.
Antioxidant and anti-inflammatory benefits
Findings by Alo Isaac and his team suggests that ugba contains powerful antioxidants that help counter oxidative stress, a key contributor to chronic conditions such as cancer and heart disease. The research published in the International Journal of Food Microbiology, shows antioxidants are known for neutralising free radicals, which are unstable molecules that cause cellular damage. However, the anti-inflammatory properties of ugba may aid in reducing inflammation.
Helps improve cardiovascular health
Additionally, ugba is found to be low in saturated fats and contains heart-healthy unsaturated fats. According to research published by Chika Ogueke and her team in the Pakistan Journal of Nutrition, it indicates that consuming ugba can help lower levels of bad cholesterol (LDL), reducing the risk of cardiovascular diseases like atherosclerosis. The fermentation process also reduces the fat content, making ugba an excellent choice for maintaining heart health.
In summary, its rich protein content, probiotic components, antioxidants, and heart-healthy fats make ugba an essential food that is worth giving a try.
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