Let’s be honest: when most people think of “clean eating,” their minds go straight to kale, quinoa, and almond milk — all imported, sometimes overpriced, and often unrecognisable to the average Nigerian shopper. But what if we told you that the clean eating movement doesn’t need a passport? That right here in our local markets, the ingredients for a healthy lifestyle are fresh, vibrant, and deliciously Nigerian.

Nigeria is blessed with a bounty of natural, nutrient-rich foods that our ancestors thrived on long before green smoothies and detox teas became trendy. From leafy greens to ancient grains, we’ve always had access to clean eating staples; we just needed to reframe them. So, whether you’re on a health kick or simply want to eat better without giving up your roots, here are five local ingredients that are putting Nigeria on the clean-eating map.

Ugu (Fluted Pumpkin Leaves)

Packed with iron, calcium, and antioxidants, Ugu is a super green in disguise. Whether blended into smoothies or stirred into a pot of Egusi, it supports blood health and digestion. A true leafy legend.

Ofada Rice

Unrefined, unpolished, and nutrient-dense, Ofada rice is Nigeria’s answer to brown rice. It’s high in fibre, great for heart health, and keeps you full longer. Plus, it tastes like home.

Tiger Nut (Kunu Aya)

These chewy delights are naturally sweet, high in fibre, and lactose-free. Use them to make tiger nut milk or eat them as a snack. They’re great for gut health and loaded with potassium and magnesium.

Scent Leaf (Efirin/Nchuanwu)

This aromatic herb isn’t just for flavour—it’s medicinal gold. Rich in antioxidants, antibacterial compounds, and essential oils, scent leaf supports respiratory health, fights inflammation, and boosts immunity. Use it fresh in teas, sauces, or soups—it’s nature’s wellness booster with that unmistakable aroma of home.

Locust Beans (Iru)

Often underrated, this fermented superfood is loaded with protein, calcium, and probiotics. It adds umami flavour to soups while boosting gut and immune health. A spoonful of Iru is a spoonful of culture.

Clean eating isn’t about ditching local cuisine for foreign trends—it’s about understanding the power of our own ingredients and honouring them. With the right balance, our everyday meals can be both hearty and healthy. Whether you’re sipping tiger nut milk at breakfast or loading up your plate with Ugu-infused stew, remember this: wellness isn’t imported—it’s homegrown. So the next time you’re at the market, look past the processed aisle and dive into the real MVPs—our indigenous superfoods. They’ve been nourishing generations, and now, they’re ready for their glow-up on your plate.

Johnson Chukwueke
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