Have you ever wondered why people eat greens despite them being unpleasant and, in many cases sour? Well, several experts encourage us to eat greens during every meal.
Many inarguably witness multiple benefits, including calling greens nutrient-dense foods packed with essential vitamins, minerals, and fiber, which are said to significantly benefit overall health by supporting digestion, promoting heart health, managing weight, and boosting the immune system.
However, despite all the nutrients many people have been struggling with, eating the greenest, leafiest and darkest vegetables does the trick.
Interestingly, Solanum Aethiopicum, a Ugandan local vegetable commonly known as “Nakati” famously eaten in Buganda, is not only highly nutritive but also easy to eat and enjoy.
Given that it has a mild bitter taste unlike many green vegetables, Nakati is easy to eat.
The sharp and earthy smell of nakati just as the heat meets its leaves as it sears in the cooking pot is one of the irresistible characteristics one fights to keep away from their taste buds.
Moreover, with people desperately trying to adopt a vegetable-laden meal, there is no greater feeling that amounts to the uniqueness of eating healthy with a lot of passion.
Nakati is a bush-spreading, local vegetable and is also very adaptable to a wide range of soils, requiring less labor and being easy to grow because it does not involve a lot of technical agriculture practices.
Christine Anyumel, a nutritionist, says that once vegetables are overcooked, they lose their value.
“Vegetables like nakati and dodo have various healing powers. The problem is that people overcook them, and some nutrients are wasted. Try to half-cook the vegetables or simply blend them. Add pineapple or honey as a sweetener,” Anyumel advises.
Rhona Baigana, a healthy eating expert and also a nutrition scientist with the Department of Biochemistry and Sports Science at Makerere University, says vegetables like Nakati should be consumed everyday given their high nutritive value.
“One of the primary reasons to eat vegetables every day is that they improve digestive health because they are a good source of dietary fiber, which helps food pass through your digestive system. If you eat vegetables with every main meal, you are not likely to have constipation,” Baigana said.
The fiber in vegetables, according to Baigana, also gives them a low glycemic index, which means that your blood sugar will not rise quickly (or spike) after a meal. Thus, having vegetables at every meal can help in diabetes control.
Vegetables are important sources of vitamins, minerals, and antioxidants that provide many important health benefits, which can be loosely categorized according to their colors, with experts emphasizing that dark green vegetables like doodo, nakati, and spinach are good sources of iron and, if combined with citrus fruits, can make an important contribution to iron intake and the prevention of anemia.
They are also a good source of folate, a vitamin that helps the body make new red blood cells. Folate is especially important in pregnancy to prevent neural tube defects (spina bifida, hydrocephalus) and may also reduce the risk of cancer and depression.
Meanwhile, Dr Ignatius Asasira, a medical doctor from Makerere University, says vegetables should comprise half of the healthy eating plate.
“They are more important than other classes of food. Their micronutrients are the body’s robust source of physiological processes and protection against NCDs,” Asasasira states.
Essentially providing a wide range of health advantages with minimal calories yet high in fiber, rich in vitamins and minerals.
Antioxidant Power:
Experts say that many greens contain antioxidants that can protect cells from damage and reduce inflammation in the body. Chronic inflammation is an abnormal immune response that can damage healthy cells, tissues, and organs, and if it persists for months or years, it can contribute to diseases like cancer, heart disease, and diabetes.
Heart Health Benefits:
Regular consumption of greens has been linked to a lowered risk of heart disease due to their ability to regulate blood pressure and cholesterol levels.
Immune System Support:
Health gurus argue that the nutrients in greens can contribute to a strong immune system by promoting healthy cell function, where vitamins help the body fight infections and build strong bones.
Nakati should therefore become a cherished part of everyone’s diet not only for its rich nutritional benefits but also for its versatility and unique taste. It offers a delightful alternative to other greens while keeping meals exciting and wholesome.
Embracing Nakati as a staple in your kitchen has deepens the appreciation for the natural, healthy choices available to all. For anyone seeking to diversify their greens intake, Nakati is a flavorful and nourishing option worth trying.
