Why every woman should add ewedu to her diet

When Nigerians talk about foods that are nutrient-dense, healing, and comforting, ewedu always makes the list. Popular among the Yoruba and enjoyed across the country, this green, silky soup made from jute leaves, is more than just delicious, it is a superfood packed with vitamins, minerals, and proven health benefits. If you’ve ever wondered why ewedu is so cherished, or why health experts increasingly recommend leafy vegetables for better well–being, this guide breaks it all down.

What is ewedu?

Ewedu, made from Corchorus olitorius (jute leaves), is a traditional Nigerian soup that is usually cooked with crayfish, locust beans (iru), and a little seasoning. It is commonly paired with amala, garri, fufu, or pounded yam, and sometimes served with gbegiri for a classic Oyo-style dish. Beyond its delicious taste and smooth texture, ewedu is loved because it is light, low-calorie, nutrient-dense, and incredibly healthy.

Health benefits of ewedu

1. Rich in vitamins that support immunity: Ewedu contains vitamins A, C, and E, known for boosting immunity and protecting the body from infections. According to research published in the Journal of Medicinal Plants Studies, jute leaves are rich in antioxidants that help strengthen immune function.

2. Supports eye health: Vitamin A and beta-carotene found in ewedu help maintain clear vision, prevent dryness of the eyes, and protect against age-related eye issues.

3. Excellent for digestion: The slimy, mucilaginous texture of ewedu makes it excellent for digestion. It eases bowel movement, helps prevent constipation, and supports gut health. This is one reason hospitals sometimes recommend light soups like ewedu for patients recovering from digestive issues.

4. Promotes healthy skin and slows aging: Ewedu is rich in antioxidants, which help reduce inflammation, fight free radicals, and keep the skin clear, hydrated, youthful. Traditional beauty practices in several cultures also used jute leaves for skincare due to these anti-aging properties.

5. Heart-friendly food: Ewedu is naturally low in fat and contains potassium, which helps regulate blood pressure. According to nutritional data on leafy vegetables, potassium-rich foods help reduce the risk of hypertension.

6. Helps maintain healthy weight: If you’re trying to lose or maintain weight, ewedu is ideal because it is extremely low in calories, high in fiber, satisfying without being heavy. Many women include ewedu in their meal plans because it nourishes the body without adding unnecessary calories.

7. Good for bone health: According to Healthline Blog, ewedu contains calcium and magnesium, two essential minerals for maintaining strong bones. Women, especially those over 40, benefit greatly from foods that protect bone density.

8. Supports hormonal balance: Because ewedu contains phytonutrients and minerals that reduce inflammation, it helps support hormonal balance, menstrual comfort, better mood regulation. It is often recommended, as part of a balanced diet for women’s reproductive health.

9. Great for pregnant women: Ewedu is often suggested in prenatal diets because it contains iron, folate, calcium, essential vitamins. These nutrients help with fetal development and support the mother’s energy levels.

Note: Always consult a doctor for pregnancy-specific nutrition advice.

How to make classic ewedu soup (Step-by-step)

Ingredients:

· Fresh ewedu leaves (washed)

· 1 teaspoon of iru (locust beans)

· 1 tablespoon of ground crayfish

· Salt to taste

· 1 bouillon cube (optional)

· Water