Corn flour (Tuwo) is enriched with essential nutrients including the pronounced minerals and other beneficial plants compounds that provide some stunning benefits to human health. This article highlights briefly some of the health benefits of Tuwo (Corn flour) attainable when added to your meal plan.
The more common term “Tuwo masara” is formed from two Hause words: “Tuwo” (which means cooked cornmeal) and “Masara” (which means maize). Tuwo masra is a popular African food particular among Hausa people, although several other ethnic groups also enjoy this food.
There is no one single pattern of enjoying Tuwo because some people eat Tuwo without soup. However, most people eat this delicacy with different types of soup. Examples are Miyar Taushe (vegetables soup), Miyar kuka (baobab soup), Miyar kubewa (okra soup), Miyar agushi (melon soup) etc.
Nutritional Value of Tuwo (Corn Flour)
In Nigeria, Tuwo masara is mostly found in the northern part of the country. This food (which is sometimes generally called “swallow” by many Nigerians) is a thick pudding that is made from maize. This is where most of its health beneficial nutrients are sourced from.
The composition of these nutrients is listed below as follows:
- Calories – 361
- Fat – 3.9 grams
- Protein – 6.9 grams
- Carbohydrate – 77 grams
- Starches – 75 grams
- Dietary fiber – 7.3 grams
- Magnesium – 0.460mg
- Potassium – 315.00mg
- Riboflavin – 0.9mg
- Thiamin – 1.8mg
- Folate (vitamin B-9) – 238 micrograms.
Health Benefits of Tuwo (Corn Flour)
Corn Flour offers some good health benefits, especially when consumed with other nutrient dense food. It contains a lot of nutrients that add surprising value to human health.
Below are some 5 amazing benefits Tuwo adds to our health when made part of our diet:
Lowers Blood Cholesterol
The dietary fiber that is contained in Tuwo helps to reduce the level of low-density lipoprotein (LDL) in the blood which is bad for the blood vessels and cardiovascular health. Adding just 10grams of this recipe to your daily diets contribute much to reducing the high level of LDL in the blood which can cause heart-related dieases when accumulated in the body.
Energy for the Body
Tuwo provides enough quantity of energy which the body needs for our daily activities. It contains a good amount of calories to burn off during daily work or exercise.
Enhances Bone Health
Magnesium and potassium are essential minerals contained in corn Flour. They help to improve bone mineral density. Potassium in particular, helps to conserve the amount of calcium in the body (which is good for bone health) thereby reducing urinary calcium loss.
Maximize Pregnancy Health
Several studies have shown that the presence of folic acid in corn flour has a significant role to play in pregnancy, especially in the prevention of the abnormality of brain and spine formation of the baby, called neural tube defects.
Although pregnant women are given extra folic acid supplements as part of antenatal care, an addition of folic acid from a natural source such as the one contained in corn flour is an added bonus.
Good for Digestive Health
Tuwo also helps in improving the bowel movement thereby limiting the possible chances of getting constipation. The rich fiber content stimulates the movement of the bowel, adds bulk to the stool and also softens it so that it can be easily excreted as often as necessary without difficulty.
Simple Steps to Prepare Tuwo Masara Delicacy
- Put some amount of water into a small pot and set to boil on medium heat.
- Add the corn flour and stir continuously until you get a thick and stretchy mix. Let it not be too thick because you will still add more corn meal later to make it thicker.
- Now add a little water, cover the pot, reduce the heat to low and leave for 2 minutes.
- Now add some more corn meal and mix thoroughly until you get the kind of thickness you want. Allow to heat for 2 to 5 minutes.
- Your Tuwo is ready to be served hot and enjoy with any soup of your choice.