Did you know that your everyday pot of vegetable soup might be helping you build stronger bones?
Many popular Nigerian leafy greens — like Ugu, Ewedu, Green, and Waterleaf — are packed with calcium and magnesium, two essential nutrients your bones love. Whether you’re 25 or 65, these vegetables deserve a spot on your plate.
Meet the Bone-Loving Greens
Ugu (Fluted Pumpkin Leaves)
Rich in: Calcium, Magnesium, Vitamin K
Benefits: Supports bone formation and repair
Ewedu (Jute Leaves)
Rich in: Calcium, Iron
Benefits: Aids nutrient absorption and soothes the gut
Tete (African Spinach or Amaranth Greens)
Known as Efo Tete in Yoruba and Inine in Igbo, this vegetable is widely used in Nigerian cooking. Many Nigerians call it "Green".
Rich in: Calcium, Magnesium, Vitamins A, C, E, and K
Benefits: Supports bone health and helps the body use calcium more effectively
Waterleaf
Rich in: Calcium, Potassium
Benefits: Keeps bones nourished by supporting hydration and blood circulation
Bitterleaf and Soko
Rich in: Magnesium, Antioxidants
Bonus: Bitterleaf also has natural anti-inflammatory properties
How to Prepare Without Losing Nutrients
To retain the bone-boosting power of your leafy greens:
- Cook for just 2 to 5 minutes
- Use minimal salt, as too much can reduce calcium levels
- Add crayfish or fish for extra calcium and flavor
Why Your Bones Need These Leaves
| Nutrient | What It Does for Your Bones |
|---|---|
| Calcium | Builds strong bone structure and density |
| Magnesium | Helps calcium bind to the bones |
| Vitamin K | Aids in bone repair and regeneration |
Bone-Boosting Tip of the Day
Eat a handful of leafy greens every day — in soups, stir-fries, or even blended into a smoothie with fruit.
Common Myth
“Only milk gives you calcium.”
Truth
Greens like Ugu and Tete can provide just as much calcium — and without the lactose!