• Egusi seeds or melon seeds are botanically known as Citrullus colocynthis. They are a highly nutritious and versatile ingredient popular in many African and Middle Eastern countries. 
• The seeds are naturally cholesterol-free and rich in essential fatty acids, minerals and antioxidants, and offer numerous medicinal and nutritional benefits. 
• We will explore their health and nutrition benefits in this article. 

Egusi, also known as bitter apple seed, is native to Africa, Asia, Arab, and some Mediterranean countries.

People in Asia and the Middle East use egusi plants, fruits, and seeds to treat a variety of conditions including intestinal disorders, bacterial infections, jaundice, asthma, and diabetes.

However, egusi is a staple food in Nigeria and many other West African countries like Ghana, Togo, and Cameroon.

West Africans grind egusi seeds before cooking them with leafy green vegetables, meat, palm oil, herbs and seasonings to form a thick soup.

Nigerians typically eat egusi with éba (a dough made from dried cassava), pounded yam or fufu (another dough made from cassava).

Although there is limited information about egusi’s health and nutritional benefits, existing studies show that it is an excellent source of several essential micronutrients and polyphenolic compounds that prevent certain chronic diseases.

Health Benefits of Egusi

1 | May prevent diabetes: Diabetes occurs when the body does not respond to insulin properly and/or when it does not produce sufficient insulin.

Of note, insulin is the hormone that moves glucose from the bloodstream into the muscles, liver and fat cells for energy. 

In Iranian diabetic patients, egusi fruit capsules lowered HbA1C and fasting blood glucose levels after two months. Egusi seed oil also reduced blood sugar levels in mice with diabetes.

2 | Reduces lipid levels: Elevated levels of lipids such as triglycerides and low-density lipoprotein (LDL or bad cholesterol) are significant risk factors for heart disease and diabetes.

High levels of these lipids in the blood can cause plaque to form in the arteries, which can lead to atherosclerosis, a condition where the arteries narrow and harden, reducing blood flow to the heart and other organs.

This can increase the risk of heart disease, heart attack, and stroke. Additionally, high levels of triglycerides and LDL cholesterol can contribute to insulin resistance.

Ground egusi seeds lowers triglyceride and cholesterol levels in patients with high blood lipid levels.

3 | Prevents bacterial infections: Bacterial infections caused by Escherichia coli, Pseudomonas aeruginosa, and Salmonella typhimurium can lead to serious health consequences.

E. Coli is a type of bacteria commonly found in the intestines of humans and animals. While most strains of E. Coli are harmless, some can cause severe food poisoning, leading to symptoms like diarrhoea, stomach cramps and vomiting. 

Pseudomonas aeruginosa is a type of bacteria that can cause infections in humans, particularly in people with weakened immune systems.

These infections can range from mild skin infections to life-threatening conditions like pneumonia and sepsis. 

Salmonella typhimurium is another type of bacteria that can cause food poisoning in humans, leading to symptoms like diarrhoea, fever, and abdominal cramps. In severe cases, it can lead to hospitalisation and even death. 

Fortunately, the active chemicals found in egusi fruit extracts have been found to be effective against these bacteria, providing a natural and safe way to prevent and treat bacterial infections.

Further research indicates that extracts from the egusi fruit are as effective in treating patients with staphylococcal (bacterial) infections as the antibiotic drug novobiocin. 

4 | Source of antioxidants: Antioxidants are compounds that neutralise the effects of harmful substances in your body called free radicals. These free radicals can damage the cells and lead to many diseases, such as cancer, rheumatoid arthritis, and heart diseases. 

The benefits of consuming antioxidants are numerous. They can reduce inflammation, boost immunity and slow ageing.

Antioxidants can reduce the risk of heart disease and stroke, and prevent certain types of cancer.

Fruits are an excellent source of antioxidants, and egusi is no exception!

Egusi fruit extracts are a rich source of antioxidants, including vitamin E, vitamin C, and beta-carotene and studies have proven their ability to neutralise several free-radicals.

Incorporating egusi into your diet is an excellent way to boost your antioxidant intake and improve your overall health. 

5 | Stimulates hair growth: Hair plays a crucial role in regulating body temperature and protecting the scalp from harmful ultraviolet rays. It also contributes to physical appearance.

Hair loss can have negative consequences for both men and women, affecting their self-esteem and causing stress and anxiety.

Egusi extracts are used in Ayurvedic medicine for hair growth. Animals studies indicate that these extracts are effective in increasing hair follicles.

Minoxidil is the standard treatment for hair loss in men and can be effective in women.

In animal studies, egusi extracts were more effective than minoxidil in treating hair loss.

Nutrition Facts

Egusi seed is a rich source of protein and omega-6 fatty acids. Similar to most plant oils, it mainly contains unsaturated fatty acids. Its seed oil is a good source of natural antioxidants like vitamin E and ß-carotene.

Potassium and calcium are two essential minerals present in egusi seed known to regulate blood pressure.

Potassium helps counteract the effects of sodium, which can increase blood pressure. Calcium, on the other hand, helps in relaxing the blood vessels, which further aids in keeping blood presusre under control.  

Besides regulating blood pressure, egusi seed is an excellent magnesium, phosphorus, iron, and zinc source.

Magnesium and zinc, in particular, are crucial for regulating blood glucose levels.

Studies suggest that poor intake of magnesium and zinc can contribute to insulin resistance, a precursor to type 2 diabetes. Consuming egusi seeds can, therefore, be beneficial in maintaining healthy blood glucose levels. 

100g of West African egusi contains the following nutrients:

• 593 calories
• Carbohydrates: 11.3g
• Fat: 47.9g
• Saturated fat: 7.0g
• Protein: 27.5g
• Fibre: 3.2g
• Calcium: 16% of the reference nutrient intake (RNI)
• Iron: 42% of the RNI
• Zinc: 75% of the RNI
• Phosphorus: 157% of the RNI
• Potassium: 18.5% of the RNI

How to eat egusi if you have prediabetes

Egusi is a seed, just like pumpkin and sunflower seeds. As with most nuts and seeds, a portion of egusi is 30g. The number of portions of healthy fats, including nuts and seeds you need daily depends on your age, weight, physical activity levels and your health goals.

When cooking, 30g of egusi may make a small portion of soup, so I suggest bulking up soups with fresh leafy green vegetables.

That way, you increase the volume, micronutrient density and fibre content of the meal, which will keep you satisfied.

Use one teaspoon of palm oil per portion when cooking. While nutritious, excessive use of palm will increase the calorie density of the meal and may cause weight gain, especially if you eat the soup with oversized portions of éba, pounded yam or fufu.

Portion control is crucial when consuming foods high in calories and fat, such as egusi soup.

It is also worth noting that palm oil, while nutritious, is high in saturated fat; consuming too much saturated fat can increase the risk of heart disease and stroke. 

Does egusi raise cholesterol levels?

High levels of LDL cholesterol can cause heart disease. However, the good news is that egusi, a type of plant food, is naturally cholesterol-free.

Please note that the saturated fat in your diet contributes more to raised LDL cholesterol than dietary cholesterol. Egusi is, indeed, high in saturated fat, with over 5g per 100g. But it also contains many other beneficial nutrients that promote good health. So, you don’t necessarily have to stop eating egusi, just try to reduce your portions.

Egusi is available in all markets in Nigeria and from local food stores. You can purchase it in Western countries, at African and Indian food stores or on amazon.

How to cook Egusi

You need:

• 400g tin plum tomatoes
• 1 large red onion, peeled and quartered
• 3 medium garlic cloves
• 1 large red bell pepper
• 1 large red chilli
• ½ inch ginger
• 4 tablespoons ground egusi (melon seeds)
• 1 pack tofu, drained and cubed
• 2 vegetable stock cubes
• 2 tablespoons olive oil
• 100g chopped kale or spinach

Directions

Preheat the oven to 200C. Line a baking tray with baking paper then evenly distribute tofu on the tray and bake for 25 minutes, turning halfway through cooking until all sides are golden then set aside and keep warm.

Put the tomatoes, red onion, garlic cloves, bell pepper, ginger and chilli in a food processor and blitz to form a smooth liquid. Tip the mixture into a medium saucepan and cook on medium heat for 25 minutes until the sauce reduces to a very thick paste.

Heat the olive oil in another saucepan over medium heat. Once hot, add the ground egusi and fry, stirring frequently for 4 minutes. Stir in the tomato paste, fry for two minutes then add around 200ml of water. Add vegetable stock cube, adjusting seasoning as needed with salt pepper. Allow to cook on medium heat for 3 minutes then add kale and tofu. Cook for 4-5 minutes or until the kale is tender then serve over rice.

Egusi (Melon Seeds): Health & Nutrition Benefits

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• Author: Somi Igbene PhD ANutr
• Prep Time: 5 minutes
• Cook Time: 30 minutes
• Total Time: 35 minutes
• Yield: Serves 4
• Cuisine: Nigerian-inspired

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Description

Egusi stew

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Ingredients

Scale 1x2x3x

• 400g tin plum tomatoes
• 1 large red onion, peeled and quartered
• 3 medium garlic cloves
• 1 large red bell pepper
• 1 large red chilli
• ½ inch ginger
• 4 tablespoons ground egusi (melon seeds)
• 1 pack tofu, drained and cubed
• 2 vegetable stock cubes
• 2 tablespoons olive oil
• 100g chopped kale or spinach

Cook Mode Prevent your screen from going dark

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Instructions

Preheat the oven to 200C. Line a baking tray with baking paper then evenly distribute tofu on the tray and bake for 25 minutes, turning halfway through cooking until all sides are golden then set aside and keep warm.

Put the tomatoes, red onion, garlic cloves, bell pepper, ginger and chilli in a food processor and blitz to form a smooth liquid. Tip the mixture into a medium saucepan and cook on medium heat for 25 minutes until the sauce reduces to a very thick paste.

Heat the olive oil in another saucepan over medium heat. Once hot, add the ground egusi and fry, stirring frequently for 4 minutes. Stir in the tomato paste, fry for two minutes then add around 200ml of water. Add vegetable stock cube, adjusting seasoning as needed with salt pepper. Allow to cook on medium heat for 3 minutes then add kale and tofu. Cook for 4-5 minutes or until the kale is tender then serve over rice.

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Notes

Replace tofu with chicken, beef or seafood if you prefer

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Nutrition

• Serving Size: Per serving
• Calories: 349
• Sugar: 7.4g
• Sodium: 37.7mg
• Fat: 22.4g
• Saturated Fat: 3.2g
• Unsaturated Fat: 16.9g
• Trans Fat: 0g
• Carbohydrates: 12.3g
• Fiber: 6.1g
• Protein: 24.6g
• Cholesterol: 0mg

REFERENCES

1. Huseini, H.F., et al (2009) The clinical investigation of Citrullus colocynthis(L.) schard fruit in the treatment of Type II diabetic patients: a randomized, double-blind, placebo-controlled trial. Phytotherapy Research 23: 1186—1189.
2. Rahbar, A.R., Nabipour, I. (2010) The hypolipidemic effect of Citrullus colocynthison patients with hyperlipidemia. Pakistan Journal of Biological Sciences 13: 1202—1207
3. Marzouk, B., et al (2009) Antibacterial and anticandidal screening of Tunisian Citrullus colocynthis  from medenine. Journal of Ethnopharmacology 125: 344—349.
4. Najafi, S., et al (2010) Phytochemical screening and antibacterial activity of Citrullus colocynthis (Linn.) schrad against Staphylococcus aureus. Journal of Medicinal Plant Research 4: 2321—2325
5. Marzouk, Z., Marzouk, B., Mahjoub, M.A., Haloui, E., Mighri, Z., Aouni, M., Fenina, N., 2010b. Screening of the antioxidant and the free radical scavenging potential of Tunisian Citrullus colocynthis from mednine. Journal of Food, Agriculture and Environment 8, 261–265.
6. Houston, M. C., & Harper, K. J. (2008). Potassium, Magnesium, and Calcium: Their Role in Both the Cause and Treatment of Hypertension. The Journal of Clinical Hypertension, 10(7), 3-11. https://doi.org/10.1111/j.1751-7176.2008.08575.x
7. Lee, Yi, & Siddiqui, W.J. (2023) Cholesterol levels. Available: https://pubmed.ncbi.nlm.nih.gov/31194434/ Last accessed: 01 January 2024
8. Roy, R.K., Thakur, M., Dixit, V.K., 2007. Effect of Citrullus colocynthison hair growth in albino rats. Pharmaceutical Biology 45, 739–744.
9. Buffoli, B., Rinaldi, F., Labanca, M, et al., (2013) The human hair: from anatomy to physiology. International Journal of Dermatology, https://doi.org/10.111/ijd.12362
10. Dhami, L. (2021) Psychology of hair loss patients and importance of counselling. Indian J Plast Surg, 54(4): 411-415 https://doi.1055/s-0041-1741037.
11. Janciauskiene, S. (2020). The Beneficial Effects of Antioxidants in Health and Diseases. Chronic Obstructive Pulmonary Diseases: Journal of the COPD Foundation, 7(3), 182-202. https://doi.org/10.15326/jcopdf.7.3.2019.0152
12. Mueller, M., & Tainter, C.R. (2023) Escherichia coli infection. Available: https://pubmed.ncbi.nlm.nih.gov/33231968/. Last accessed: 01 January 2024
13. Wilson, M.G & Pnadey, S. (2023) Pseudomonas aeruginosa. Available: https://pubmed.ncbi.nlm.nih.gov/32491763/ Last accessed: 01 January 2024. 
14. Ehuwa, O., Jaiswal, A. K., & Jaiswal, S. (2021). Salmonella, Food Safety and Food Handling Practices. Foods, 10(5). https://doi.org/10.3390/foods10050907
15. Cruz, K.J.C., Soares de Oliveira, A.R., Morais, J.B.S., Severo, J.S., Mendes, P.M>V., Rodrigues de Sousa Melo, S., Santos de Sousa, G., & do Nascimento Marreiro, D (2018) Zinc and insulin resistance: biochemical and molecular aspects. Biological Trace Element Research, 186: 407-412. 

DISCLAIMER: Not a substitute for medical advice – All content is for informational purposes only and is not intended to provide medical or nutrition advice or to take the place of medical/nutrition advice or treatment from your doctor or health professional. Since each person’s health conditions are very specific, viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All content, including text, graphics, images, and information in this post/video, is for general information only and does not replace a consultation with your doctor/health professional.

• Article first published: March 22 2021
• Updated: 01 January 2024