When Nigerians hear the phrase “food health,” many picture weight-loss diets, green salads, or
simply cutting back on carbs. But the idea goes much deeper. Food health isn’t just about eating
less or avoiding sugar. It affects every part of our lives—what we eat, how we eat, why we eat,
and what our food systems truly deliver to our bodies. And in today’s Nigeria, this issue is
becoming more urgent than ever.
The Hidden Hunger Behind Full Bellies
It’s possible to eat three meals a day and still be malnourished. This is the paradox of hidden
hunger, a state where the body lacks essential micronutrients even though the stomach feels
full.
A 2024 nationwide dietary review focusing on adolescents found that more than 40% had
insufficient intake of vital nutrients, including iron, zinc, calcium, and vitamins A, D, and
B-complex. Vitamin A deficiency alone was found to affect up to 96% of people in some regions,
according to BioMed Central. This deficiency can cause everything from poor vision to
weakened immunity and developmental delays in children.
The Nigerian government mandates fortification of common foods such as salt, sugar, and flour
with essential vitamins and minerals. However, enforcement has been inconsistent. In rural
areas especially, many people still rely on non-fortified local alternatives or buy from informal
markets where fortification is not guaranteed.
Overfed Yet Undernourished: Nigeria’s Nutrition Paradox
Nigeria is witnessing a strange blend of two nutritional crises at once: undernutrition on one
hand and rising obesity on the other. Between 2003 and 2021, the proportion of overweight
women in Nigeria nearly doubled, with the highest rates recorded in the South-South and
South-West regions, where over 40% of adult women are now considered overweight.
This nutrition transition — the shift from traditional, whole foods to processed and
ultra-processed alternatives — is a major contributor. Many urban households now rely heavily
on foods like instant noodles, sweetened drinks, packaged bread, and fried snacks. These
foods are rich in calories but poor in the nutrients our bodies truly need.
According to the 2025 policy report by the Corporate Accountability and Public Participation
Africa (CAPPA), more than 30% of deaths in Nigeria can now be linked to diet-related diseases
such as hypertension, stroke, diabetes, and heart disease. This rise is being driven not just by
poor food choices, but by targeted marketing campaigns from large food corporations that push
processed products into schools and low-income communities with little government oversight.
One Size Doesn’t Fit All: The Personal Side of Food Health
Healthy eating is not a universal formula. What’s good for one person may not be ideal for
another. For instance, vegetables like fluted pumpkin (ugu) are packed with nutrients, but
overcooking them destroys vitamin C and folate. A plate of pounded yam without fiber or protein
might feel filling, but could lead to blood sugar spikes and fatigue.
Even common spices like ginger, pepper, or turmeric have different effects depending on the
person. While moderate use may ease inflammation or improve digestion, excessive amounts
can cause irritation or worsen acid reflux for some individuals.
Understanding food health at a personal level means knowing how to balance your meals and
cook in ways that preserve nutrients while respecting your body’s unique needs.
Food and Mood: The Overlooked Connection
Science is increasingly showing what many have long suspected: what we eat affects how we
feel. Nutrition and mental health are deeply connected, especially through what’s now known as
the gut-brain axis.
Omega-3 fatty acids, commonly found in oily fish like mackerel and sardines, have been shown
to support brain development and mood stability. A global review published in The Lancet
Psychiatry found that people with the highest fish consumption had a 17% lower risk of
depression compared to those with low intake.
Legumes such as beans and lentils are also mood boosters. A study of more than 8,000 adults
found that those who consumed legumes frequently were significantly less likely to report high
stress levels. Meanwhile, fermented foods like ogiri and kunu can improve gut health, which in
turn may help regulate anxiety, memory, and even sleep patterns.
Nutrition isn’t just about avoiding illness. It’s about helping the body (and the brain) function at
its best.
When Food Culture Clashes with Food Health
Nigeria has a rich culinary heritage rooted in diverse ingredients and cooking styles. Traditional
meals often included a balanced mix of local vegetables, fermented condiments, legumes, and
protein from smoked or dried fish. These meals were naturally nutritious, sustainable, and
flavorful.
But as Western-style diets spread through urban centers, these indigenous food systems have
started to fade. A study conducted among secondary school students in Abia State revealed a
high rate of processed snack consumption, with noodles, soft drinks, and baked goods eaten at
least three to five times a week. These students were already showing early signs of
underweight, overweight, or other diet-related health concerns.
The irony is that many of Nigeria’s healthiest foods, like moringa, ofada rice, or groundnut soup,
are still available, but they’re becoming less mainstream. Processed imports and fast food
chains are steadily crowding them out of everyday diets.
What Real Food Health Looks Like in Practice
Moving toward better food health doesn’t require exotic superfoods or expensive diets. It’s about
making smarter, more balanced choices within our cultural and economic realities.
Build your plate around variety. Pair starchy staples like yam, rice, or amala with legumes, green
vegetables, or fish-based soups. Add fruits when possible. Pawpaw, oranges, and bananas offer
affordable options packed with vitamins.
Cut back on ultra-processed snacks. You don’t have to avoid them entirely, but they should
never dominate your daily meals. Pay attention to how much sugar, salt, and oil are in packaged
products, especially those marketed to children.
And when cooking, protect nutrients. Steam your vegetables rather than overboiling them, and
avoid drowning meals in seasoning cubes or refined oils. Try exploring traditional spices, herbs,
and condiments that offer both flavor and nutritional value.
The Bottom Line
Food health isn’t a trend or a diet plan. It’s a long-term commitment to feeding your body and
mind in ways that support wellness and prevent disease. In Nigeria today, the real issue isn’t
food scarcity. It’s food quality, food equity, and food literacy.
And in that sense, a healthier nation starts not in a clinic, but in the kitchen.
