The Nutritional And Health Benefits Of Ugiri or Bush Mango
I will start by saying there’s knowledge in knowing that indigenous food are as nutritionally packed for healthy living. I’m a lover of fruit i must say and when it comes to seasonal fruit i don’t joke with nutritionally packed ones and easily accessible (indigenous fruit).
So many people do not go for local indigenous fruit any more maybe because of societal influence or as a result of poor knowledge of there highly health benefit.
I have come with basic knowledge of another interesting and highly nutritive fruit called ugiri (irvingia gabonensis), which is sometimes known by these common names like; wild mango, african mango, bush mango, dika, odika, modika, òro, andok or ogbono.
Bush mango or ugiri as i prefer calling it is one of the nutritious indigenous fruit we have in west Africa and tropical rain forest of Africa.
As a biochemist i will share with you some of the nutritional benefits i researched out about Ugiri and several processes of preparing it to serve a healthy purpose.
As mango is trending this season this lovely fruit Ugiri is also out. Although not related to mango they bear edible mango-like fruits and are readily available in the market the same season mangoes are available. Grabbing at least two everyday all through this period can enhance your health and improve your health status let’s get into the real deal description.
The fruit Ugiri comes with an outer bark that is smooth to scaly with grey to yellow-grey color. The fruit is nearly spherical, green when ripe with a bright orange or pale yellow fleshy fibrous part (pulp), and a hard seed used in cooking ( seed called ogbono).
From research i discovered we have two species in west Africa, the one with an edible fleshy part and one that its fruit is not edible. We are focusing on the readily available one which is the edible Ugiri (bush mango).
Ugiri’s are especially valued for their all round benefit uses humans eat the fruits fresh and can be processed into jelly, jam, juice and sometimes even wine. This is the part we will be uploading the video soon pounded to butter- or a chocolate-like block.
Seeds which is commonly called Ogbono can be pressed to produce an edible oil (solid at ambient temperatures) or margarine used for cooking. The ground seed cake can be used as thickening and flavoring agent for soup/stew or as cattle feed.
They can also be made into a cake called “Dika bread” For preservation. From a research a 100 gram portion of bush mango fruit pulp provides 61 calories and includes: Water – 81 g, carbohydrate- 15.7g, protein -0.9g, fat -0.2g, phosphorus -40mg, calcium 20 mg, vitamin c -7mg, iron-2 mg.
Aaccording to studies from a research article-plant foods for human nutrition by Ignatius Onimawo and Peter Isah akubor the physicochemical and nutrient evaluations of African bush mango seeds and pulp were conducted. It stated that the pulp (which is the fleshy part) contains 80% moisture, 1.09% crude protein, 1.06% crude fat, 0.8% mineral ash, 0.4% crude fiber, and 10.7 carbohydrate.
The seeds, on the other hand, contains 3.36% moisture, 7.70% crude protein, 65.46% crude fat, 2.26% mineral ash, 10.23% crude fiber, and 10.93% of carbohydrate.
Benefit include: weight control and management of body weight. Although no much clinical trial to confirm this assumption. Result from a research published on centre evidence base medicine, teamed by Igho Onakpoya on African bush mango effect on weight identified three eligible studies conducted in Cameroon, west Africa, and the total number of participants was 208. With irvingia compared with placebo.
How does it work? Irvingia gabonensis seeds lower cholesterol because of their high fiber content. The fiber increases removal of cholesterol from the body. Sometimes it has also be hailed as an obesity killer. African bush mango can prevent the synthesis of cholesterol and fatty acids, and reduce fasting blood sugar levels.
Knowing all these you do yourself good by adding it to your grocery everyday.
Also Check Out These Articles:
Written by: Goodness Oluebube Wilson