Seafood okro is an amazing and delicious mix of all your favorite seafood and okro. It is a rich source of fiber that lowers blood sugar, relieves constipation, lowers cholesterol, and boosts the immune system. It is also a filler-food that curbs hunger and keeps you from getting tired. One good thing about seafood okro is its versatility, and it is a unique soup for dieting. The seafood okro is one of the few highly nutritious soups eaten in Nigeria, but ask yourself what it contains. Do you know what you eat? How well do you know the seafood okro soup?

Does Okro Have Any Benefit?

Okro, also known as ‘ladies finger’, is a flowering plant found in the warm and tropical climate of Africa and South Asia. (Let’s take note of ‘warm’). It is also one of the vegetables for weight loss and has lots of nutrition and health benefits.

Okro, is rich in vitamins ‘C’ and ‘K’. Vitamin C contributes to the overall immune function, and vitamin K is a fat-soluble vitamin, that aids blood clotting. The uniqueness of okro is seen in its rich protein and fiber which improves digestion, as many fruits and vegetables lack protein. This makes okro an appropriate diet for weight management, bone structure, blood sugar control and muscle mass.

Okro contains polyphenols, that aid the health of our hearts and brains, as well as antioxidants, that help in reducing the risk of serious diseases, and prevent inflammation. A diet high in polyphenols improves heart health by lowering the risk of blood clots and oxidative damage. Polyphenols enter the brain and protect it against inflammation and the symptoms of aging. It also improves cognition, learning, and memory.

What Does Seafood Contain?

Seafood on the other hand is a highly proteinous food, high in vitamins, minerals and low in calories, total fat, and saturated fat. It has numerous health benefits, such as reducing the risk of cardiac diseases and providing essential nutrients during fetal growth and development.

Seafood is known to be the low-calorie protein source, contains omega-3 fatty acid, most important are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA help lower blood pressure and heart rate, and improve cardiovascular function. 

Lasgidi Buka has taken its time to research on the Omega-3 fatty acid which shows that, omega-3 fatty acids decrease the risk of arrhythmias (abnormal heartbeats), that can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels and slow the growth rate of atherosclerotic plaque. What is our seafood made of, and what nutrients do they contain? Are they good for our health?

Benefits of Seafood

Marine fish which make up our seafood, are natural sources of B-complex vitamins, vitamin D and vitamin A (especially oily fish). B-complex vitamins help the development of the nervous system. Vitamin A helps healthy vision as well as allows for a healthy skin, while vitamin D is essential for bone development.

Fish is a good source of minerals such as Selenium, Zinc, Iodine and Iron. Selenium, which is a potent antioxidant, protects against cell damage and stops the negative effects of mercury. Zinc helps cell growth and the immune system, Iodine helps maintain thyroid gland function, while iron is important in our red blood cell production. Small fish eaten whole, such as sardines, are an important source of calcium needed for bone development. 

The Common Types of Seafood

There are various types of seafood. However, we will be discussing the most beneficial seafood to human health.

  • Clams

Clams is a unique type of shellfish, and one of the most nutritious marine food in the world, that offers an exceptional range of nutrients. This seafood is rich in Iron, which helps regulate the human cells, and has more vitamin B12 than found in beef. Vitamin B12 plays a crucial role in the normal functioning of the brain and nervous system, aids in digestion and absorption of nutrients from foods, fights chronic fatigue, and helps expedite the release of melatonin. B12 also improves sleep patterns, resulting in better and more restful sleep. B12 helps maintain red blood cells and nerve cells, and aids in the formation of DNA.

  • Crab

Crab is a mild tasting seafood that is low in fat. It supplies key vitamins and minerals that support good health, and should be an occasional part of our diet. Crabs are rich in protein, which builds our muscles and tissues. Also, crabs are rich in vitamin B12, which supports normal brain function. Children are advised to consume more crab, as crabs are rich in omega-3 fatty acids, that are needed for the growth of the brain.

  • Cod

Cod is an excellent source of vitamin B6 and B12, which helps form the red blood cells and DNA. Cods are rich in protein, low in calories and carbohydrate. They are also rich in Phosphorus, which helps strong bones and teeth, and also Selenium which helps in protecting our cells.

  • Shrimp

Shrimp is a high protein, low calorie, low fat seafood, that provides heart healthy Omega-3 fatty acids. Why shrimp is one of the best seafood is because it improves the bone and the brain health, weight management, and reduces the risk of cardiovascular disease. Shrimp has anti-inflammatory and anti-aging properties, that help to reduce the risk of various health ailments. It helps in treating age-related macular degeneration and relieving eye fatigue, as well as provides relief from menstrual pain. 

  • Prawn

Prawns are a great source of high quality protein, and also provide important vitamins and minerals that make up a healthy diet. Prawns are rich vitamins B6, B12 and Niacin, which help the body produce energy, build muscle and replenish red blood cells. They are also rich in Zinc, which is important to develop a healthy immune system. Eating prawns is necessary because they help build strong bones, as they contain Phosphorus, copper and magnesium.

  • Croaker

Croaker fish is considered a very good source of protein which gives energy in the absence of carbohydrates, supplies rich amounts of omega-3 fatty acids, and other healthful minerals. Croaker is rich in vitamin A, which improves eye health, and also rich in vitamin B1 which helps in the conversion of food into energy by the body. Croaker helps prevent anaemia, because of its rich content of Iron and vitamin B12. Pregnant women have been advised to add croaker to their diet. Because of the rich presence of Calcium, vitamins D and K, croaker fish helps in strengthening the bones and teeth of children, and reduces the risk of bone diseases in children.

Do you really think seafood okro is healthy? Yes seafood is healthy, and okro is healthy. Do you think combining both as a dish is healthy? Let’s discuss these importance below.

Importance of Seafood Okro

There are lots of importance or benefits of seafood and okro to human health. You will be amazed to learn what the okro and seafood we commonize can help prevent and/or treat in our bodies.

  1. Seafood reduces the risk of cardiovascular disease, and helps protect against heart attack and sudden death. 
  2. The nutrients found in seafood decrease risk of heart arrhythmias and blood triglyceride levels and improve circulation. 
  3. They help in developing the brains, teeth and bones of infants and children, and helps fight bone diseases that are likely to occur in them.
  4. Seafood contributes to vision development and nerve growth in the retina, as well as build muscles and tissues.
  5. The protein found in okro is called Lectin, which destroys the growth of cancer cells in humans.
  6. Folate is a type of vitamin B9 found in okro, which is an  important nutrient for pregnant women. It reduces the risk of a neural tube defect, which affects the brain and spine of a developing fetus. We found out that eating okro may help pregnant women meet their daily folate needs. Folate is important for preventing neural tube defects.
  7. Okro contains mucilage, that thick jelly substance in okro. It  sticks to cholesterol during digestion, causing the cholesterol to be excreted with stools rather than being absorbed into the body.
  8. Okro reduces blood sugar. It decreased sugar absorption in the digestive tract, leading to a more stable blood sugar response.

These are few of the important benefits of seafood and ohro to human health. Do you still think we can combine seafood and okro to a dish? How possible is it to combine seafood and okro to make a dish? Your answers are listed below.

How to Prepare Seafood Okro

There are lots of ways to prepare your seafood okro. However, we will be showing you how to prepare the Lasgidi Buka’s seafood okro. We have tasted several seafood okro, and we can tell the difference between the Lasgidi Buka’s seafood okro and others. At Lasgidi Buka, we use selected types of seafood, we use a small quantity of spinach, and we don’t use meat and palm oil, because palm oil can cause cholesterol in a person. We don’t know the health condition of customers, so we decided to avoid the use of palm oil. 

Notes on the Ingredients

  1. We use crabs, shrimps, prawns and croaker fish. You can get them in the quantity you want.
  2. We use fresh red pepper and the Nigerian tatashe pepper.
  3. Blended crayfish. Don’t add too much, because the seafoods are a fresh version of crayfish.
  4. Okro.
  5. Spinach.
  6. Salt, seasoning cube and onion.

Before you Prepare Seafood Okro Soup

  1. Clean your seafood and your fish. Cut your fish into sizable pieces. 
  2. Hand cut your okro, and blend a small portion of the cut okro.
  3. Chop the peppers into tiny rings, and chop the tatashe into pieces. You can blend yours if you don’t like seeing pepper in your food.
  4. Chop the spinach. The spinach should be of a small quantity.
  5. Dice the onions.

Directions for making the Seafood Okro Soup

  1. Depending on the size of your pot and because crabs float on water when cooked, we will cook the crab separately. Pour a substantial amount of water into a clean pot, add a pinch of salt and allow to boil. When boiling, add your crabs and cook on medium heat for 8 minutes.
  2. With another pot, put your prawns and shrimps, add onions, pepper, salt, seasoning cube and a little water. Cover pot and cook on medium heat for 7 minutes.
  3. Add your croaker fish and crabs, cover and allow cook on medium heat for 5 minutes.
  4. Add your grinded crayfish, a pinch of salt, your seasoning cube, and stair. Taste for pepper and/or seasoning.
  5. Add your blended okro, and your chopped okro, stair and cook for 5 minutes on medium heat. 
  6. Lastly, add the spinach, stair and cook for another 2-3 minutes. Serve your soup with any swallow of your choice.

Are you pregnant, a breastfeeding mum, or of a childbearing age? Have you been eating the seafood okro, or should you eat the seafood okro? The truth is, you should eat the seafood okro. If you have been eating the seafood okro, don’t stop because we found out that the seafood supplies DHA that is beneficial for the brain and visual development of infants, while okro aids weight management, bone structure, blood sugar control and muscle mass for the mother. If you are in search of a restaurant or buka to eat the seafood okro soup, your best  local restaurant, Lasgidi Buka Lekki, is the appropriate local restaurant for you, and we are only a step away.


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