Health Benefits of Owo Soup in Nigeria

Owo soup is a traditional Nigerian soup that is enjoyed by many. It is a staple in the South-South region of Nigeria, particularly among the Urhobo and Isoko people. Owo soup is made with a combination of ingredients, including palm oil, potash, and a variety of vegetables and meats.

health benefits of Owo-Soup

One of the reasons why Owo soup is so popular is because of its many health benefits. For example, the soup is high in potassium, which is important for maintaining a healthy nervous system. Additionally, the soup contains a variety of vegetables, which are rich in vitamins and minerals that are essential for good health. Are you a fan of Nigerian cuisine? If so, you’ve probably heard of the delicious and nutritious Owo Soup. This traditional dish hails from the southern part of Nigeria and is known for its unique blend of flavors and health benefits. In this article, we’ll dive into the world of Owo Soup and explore its incredible advantages for your well-being.

How to Prepare Owo Soup in Nigeria

Owo Soup is a delightful Nigerian dish that brings together rich flavors and nourishing ingredients. Here’s how you can prepare this traditional delicacy in the comfort of your own kitchen:


  • 1 cup of palm fruits
  • Assorted meats (such as beef, goat meat, and tripe)
  • Smoked fish (such as mackerel or catfish)
  • Assorted vegetables (such as spinach, waterleaf, or pumpkin leaves)
  • Ground crayfish
  • Ground pepper (to taste)
  • Onions (chopped)
  • Seasoning cubes (optional)
  • Salt (to taste)

Preparation Method

Owo soup is a traditional Nigerian delicacy that is rich in nutrients and flavour. The preparation method of this soup is straightforward and easy to follow. Here are the steps to prepare Owo soup:

  1. Boil meat or fish stock in a pot. Add salt and seasoning to taste.
  2. In a separate container, mix two spoons of potash with a little amount of water and keep it aside.
  3. Pour palm oil in a small container and heat it up until it is hot.
  4. Add chopped onions to the hot oil and fry until the onions turn golden brown.
  5. Add the potash mixture to the fried onions and oil. Stir the mixture until it turns yellow.
  6. Pour the yellow mixture into the pot of boiling meat or fish stock.
  7. Add ground crayfish, hot and spicy pepper, and other seasonings to taste.
  8. Allow the soup to cook for about 15 minutes or until it thickens.
  9. Serve hot with your preferred swallow such as eba, fufu, pounded yam, amala, rice, or starch.

It is essential to note that the amount of ingredients used in preparing Owo soup varies depending on personal preference and the number of people to be served. However, the above-listed ingredients are the basic ones required to prepare a delicious pot of Owo soup.

The ingredients used to make owo soup determine the health benefits of owo soup. As you can see, potash and palm oil are the main components of owo soup. So, the ingredients used to produce owo soup will determine its nutritional value. Because it is made using potash, it contains a lot of potassium. Fish, which is rich in omega-3 acids, and chilli peppers, which are packed with vitamin C and antioxidants, are both ingredients.

Health Benefits of Eating Owo Soup in Nigeria

Here are the medical benefits of owo soup in Nigeria today.

Nutritional Value

Owo soup is rich in nutrients such as vitamins, minerals, and antioxidants. It contains fluted pumpkin leaves, which are a good source of vitamins A, C, and E. These vitamins help to boost the immune system, improve vision, and protect the body against free radicals that can cause damage to cells.

Reduces water retention

When the body accumulates too much fluid, water retention occurs. For a long time, potassium has been utilised to treat water retention. Even scientists in the medical field have hypothesised that a high potassium diet can aid in reducing water retention by boosting urine output and lowering sodium levels in the body.

Improves Digestion

Owo soup contains fibre, which is essential for good digestion. Fibre helps to prevent constipation and other digestive problems. It also helps to regulate blood sugar levels and lower cholesterol levels.

Good for the Bones and Nervous System

Owo soup is rich in potassium, which is essential for good bone health and the proper functioning of the nervous system. Potassium helps to maintain healthy blood pressure levels, prevent osteoporosis, and reduce the risk of stroke.

Helps with Weight Loss

Owo soup is a low-calorie and low-fat meal that can help with weight loss. It contains fibre, which helps to keep you feeling full for longer, reducing the need to snack between meals.

Reduces the Risk of Diseases

Owo soup contains antioxidants, which help to protect the body against diseases such as cancer and heart disease. It also contains water-retaining properties, which can help to reduce the risk of water retention and other related diseases.

Is owo soup good for weight loss?

Owo Soup, a nutrient-packed Nigerian dish, can be a valuable addition to a weight loss journey due to its high fiber content and balanced nutrient profile. With its combination of vegetables and lean proteins, the soup offers a satisfying and low-calorie option that promotes feelings of fullness and supports portion control. The fiber content aids digestion and helps manage appetite, contributing to better weight management outcomes. However, while Owo Soup can be beneficial, it’s essential to maintain a holistic approach to weight loss, incorporating regular exercise and healthy lifestyle habits. Consulting a healthcare professional before making dietary changes is advised to ensure individual needs and goals are met effectively.

Is owo soup good for pregnant women?

You are already aware of how high in potash owo soup is. There have been numerous rumours regarding potash and pregnancy. The truth is that pregnant ladies shouldn’t consume too much potash.

Potash may have negative health effects, particularly during pregnancy, according to health experts. Potash’s capacity to promote uterine contractility even makes it possible to trigger abortion in early pregnancy.

This is not to imply that pregnant ladies shouldn’t eat owo soup; I have observed them doing so. However, pregnant women should avoid potash. Consequently, a diet rich in potash should be severely restricted during pregnancy.


I am a pro health activist and researcher.

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