Vitamin A is one of the most essential vitamins that we need to live healthily as humans and as Nigerians, we need to eat more of it. The recommended daily amount of vitamin A is 700 micrograms (mcg) for women and 900 micrograms (mcg) for men.
As Nigerians, we tend to ignore the usefulness of vitamins in our meals and instead focus on meals that give instant energy. Unfortunately, these foods contain a lot more carbohydrates than vitamins.
Vitamins should not be ignored because they are critical to our health and well-being. They affect our skin, bones, organs, and immune system and help perform hundreds of body functions.
The general rule is if a meal contains 20% or more of a nutrient per serving, it is considered high in that nutrient.
Talk to a nutrition expert to get a curated meal plan today.
To make things easier for you, here’s a list of 6 Nigerian meals that are rich in vitamin:
Efo Riro
Dark and leafy vegetables are very good sources of vitamins in general. They contain a large amount of vitamin A and other nutrients. Efo Riro is vastly popular in southwestern Nigeria and is eaten alone or with rice, yam, and any type of swallow.
Depending on preference, Efo Riro can be made with a variety of leaves but the usual go-to are pumpkin leaves (Ugwu), spinach, and/or water leaves. Eden’s Efo Riro contains 408mcg of Vitamin A per serving.
Tomato Stew
Out of every 10 Nigerians, at least 5 eat stew weekly (just trust us). The Nigerian stew is different and rich in several vitamins and minerals.
Tomatoes, which is the major ingredient, contain a lot of beta carotene which is converted into vitamin A by the body. Stew is very versatile, loved all over the country, and can be made with either palm or vegetable oil. This is your sign to eat more rice and stew today.
Potato Porridge
Sweet potato, the species of potato which we regularly eat in Nigeria, is very rich in vitamin A and other vitamins.
It is usually garnished with vegetables and oil into a porridge. It can also be infused in beans porridge. Eden Life’s version of potato porridge is called Eden Curried Sweet Potatoes and it contains 114mcg of Vitamin A per serving.
Potatoes are low in calories and have a low glycemic index, which means that they can help to reduce blood sugar levels. You can also cook your potato plain and eat it with a sauce/stew.
Moi Moi
Due to the ingredients used to make it, moi moi is quite high in vitamin A. It packs a bigger punch if it is made with eggs rather than fish.
Moi moi is made by washing and grinding normal beans into a paste, then adding ingredients and boiling in an airtight container.
Moi moi can be stressful and time-consuming to make so most people only make it during the weekends, but with Eden Life, you can eat it whenever you want.
Eden’s Moi moi with fish contains 648 mcg of vitamin A while the one made with eggs contains 1343 mcg.
Pawpaw/Carrot Stew
Pawpaw and Carrot stew are not as popular as tomato stew but they are both high-level sources of vitamin A and other nutrients.
The stew is made by blending and boiling pawpaw or carrot until soft and then frying it into an even sauce. Both stews are great for rice, yam, and bread (if you’re feeling very adventurous). Remove all the doubts you’re having currently, they taste great.
The average carrot and pawpaw stew has a vitamin A content of over 900mcg.
Pepper Sauce
When it comes to Vitamin A, colors matter a lot. Red peppers have a lot more vitamin A than green peppers. Pepper sauce is quite popular in the southwestern part of Nigeria. It is made from the grinding and frying of fresh peppers and served as a side to meals with stews and soups.
Honourable Mentions (Eden Meals Rich in Vitamin A)
Eve’s Chicken Garden Salad – 377mcg
Sweet Potato, Zucchini, & Eggplant Salad – 961mcg
Beef Sweet Potato & Basil Salad – 449mcg
Chicken, Potato & Carrot Bowl – 1460mcg
Beef & Carrot Biryani – 619mcg
Chicken & Carrot Salad – 883mcg
Vitamin A is important for eye health, immune system performance, and reproduction/fertility. You must get as much of it as you can daily.
Eden Life combines the tastiest meals with the right nutritional content to make your food experience balanced on all ends.
Our meals are carefully prepared by chefs and vetted by nutritional experts with lots of experience in making healthy and delicious meals.
Talk to a nutrition expert to get a curated meal plan today.