Eating Melon Seeds (Egusi) In Moderation Is Healthy.

Melon seeds, popularly called egusi in West Africa, are the edible seeds of melons called Citrullus lanatus. Egusi is commonly prepared into soup with vegetables, peppers, spices, palm oil, meat, fish and other ingredients and eaten with pastes called swallows. They are known in India as charmagaz.

Melon seeds are high in nutrition which makes them ideal for adding to a healthy diet. Below are some of the nutrients in melon seeds:

• Fat content of about 45-50%. Melon seeds contain about 16% monounsaturated fatty acids, 63% polyunsaturated fatty acids and 21% saturated fatty acids. They contain a lot of essential fatty acids.
• Protein content of about 30%. The proteins in melon seeds contain some essential amino acids like arginine, leucine, etc.
• Fiber content of about 12% and carbohydrate content of about 10%.
• Melon seeds contain minerals like phosphorus, potassium, calcium, iron, zinc, manganese and copper.
• They contain B vitamins like riboflavin, niacin and folates, vitamin C and Vitamin E.

Foods that contain healthy fats support cardiovascular health and boost the immune system. Vitamin C and E are antioxidants, so they help the body ward off free radicals scavenge. The fiber in melon seeds also contribute to its health properties.

Most people who are trying to lose or maintain their weight may be discouraged from eating egusi soup because of the high fat content. Consuming melon seeds is healthy because they contain healthy fats which are beneficial to good health, so opt to eat in moderation instead of removing from the diet.

Another way of making egusi soup healthier is to cook with lots of vegetables like fluted pumpkin leaves, bitter leaves, basil leaves, okazi  leaves, water leaves, etc. Including vegetables will increase the amount of fiber, vitamins and minerals while decreasing the amount of egusi you consume.

Eating egusi and vegetable soup with pastes made from healthy and natural ingredients like whole wheat, oats, milled corn, unripe plantain flour and yam flour gives you lots of beneficial nutrients, including fiber. You just can’t go wrong with this kind of meal, especially when you use small portions and have fruits as a part of your meals.

In Nigeria, melon seeds are roasted to extract the oil. The remaining paste is molded into small pieces and fried into snacks called robo in South-West Nigeria. The paste is also a good protein source where meat is scarce or expensive.

Due to our lack of understanding of how to eat our traditional foods for health, some of us tend to avoid eating them, opting to eat unhealthy foods and snacks instead, thereby creating situations of jumpimg from the frying pan to fire. Most of our ingredients are unprocessed or minimally processed and are perfectly healthy.

There are so many ways West Africans prepare egusi for soups and snacks. Share your healthy recipes below. Follow on Twitter @heal2bwell.