Nigerians love swallows such as eba, amala, fufu and the like. These swallows are products of gari, yam flour and cassava respectively.
But, do you know that you can make fufu with coconut flour?
Oh! I heard you say loudly. Read along and you get to know how to do it.
Coconut flour has an impressive nutrient profile, being particularly high in fibre, potassium, iron, and plant-based protein. A 1/4-cup (28-gram) serving of coconut flour contains ( 3 ): Calories: 120. Carbs: 18 grams.
Coconut flour is nutritionally beneficial. It has a lower glycemic index rating than wheat flour, meaning it takes longer to digest and absorb the carbohydrates in it. It also contains more fibre and protein than wheat flour. Coconut flour can also help you: control blood sugar.
Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.
Coconut swallow, specifically fufu, is a low-carb and nutritious African dish made from coconut flour. At only 12 net carbs, it is a delicious and healthy way to enjoy coconut swallow with your favorite African soups!
Recipe:
3 Coconuts
Water
As a start, first, get three or four pieces of coconut fruit, cut them into bits and blend or grind.
Blended coconuts are sieved, the milk extracted from the chaff with the help of a cheesecloth, you can sieve with the cloth used in making pap (akamu). The last picture here shows the coconut milk in a different bowl from the chaff. Then, the chaff goes for drying in the sun or oven. I dried it in the sun.
Blend or grind the dry chaff. Now it is ready for use for coconut fufu.
Boil the coconut milk, add a little water if the coconut is too little.
The trick is to start with one and a half cups of water to one cup of coconut flour and add more water if needed. Too much water too fast will leave you with a mushy mess.
Sift the coconut flour; this helps break up lumps in the flour, which makes it lighter and easier to mix evenly. It is however possible to make coconut fufu with the flour sifted and also to make it without sifting it, and 100% of the time, the sifted flour works better.
The texture of sifted coconut is a bit softer and easier to handle, and when cooked, is similar to regular fufu dishes. Un-sifted coconut fufu is quite dense and gets hard pretty quickly.
Sifting does make not the flour light, but it at least makes it a bit fluffy and breaks up any clumps.
While the coconut milk boils, stir gently with a ladle while adding the coconut flour or powder gradually until it becomes thick.
Coconut fufu is now ready to serve. It can be eaten with egusi soup.
Semolina is a grainy powder that is milled from hard wheat (as durum wheat) and is often used to make pasta
Durum wheat can be ground into semolina flour, which can be used to make bread, pasta, and porridge. Semolina flour may have benefits, including supporting digestive and heart health, but it also contains gluten.
Semolina is coarse flour made from durum wheat, a hard type of wheat.
When ground into flour, durum wheat is known as semolina and used all over the world. This flour is more golden in color than all-purpose flour. It has a mild, earthy aroma.
Along with its culinary uses, semolina also benefits weight management, and your digestive system.
Semolina is high in protein and fiber — both of which slow digestion and increase feelings of fullness between meals.
It’s also high in B vitamins like thiamine and which have many important roles in your body, including helping convert food into energy.
Additionally, semolina is a good source of iron and magnesium. These minerals support red blood cell production and blood sugar control.
Nutritional Benefits of corn flour
Cassava flour is rich in carbohydrates and a good source of dietary fiber, vitamins and minerals. It’s also relatively low in protein and fat, making it an excellent energy source. On the other hand, corn flour contains more protein and fat, and it is also packed with essential vitamins and minerals, such as vitamin C, and potassium.
Corn flour may help to reduce blood pressure and cholesterol levels. It may also be beneficial in improving digestive health. In addition, it may help to manage weight. Corn flour may be used in case of diabetes and iron deficiency.
Nutritional Benefits of cassava flour
Cassava flour is rich in carbohydrates and a good source of dietary fiber, making it an excellent energy source. On the other hand, corn flour contains more protein and fat, and it is also packed with essential vitamins and minerals, such as vitamin C, folate, and potassium.
Ingredients
Corn
Cassava
Water
-Sieve the corn & cassava flour together.
– Add water to the flour & stir to get a slightly thick consistency. Pour into the boiling water while stirring, properly stirs to prevent lump formation.
-Stir until it reaches the thickness you want. If too thick, add more hot/ cold water. Make holes with the stirring stick add water so the water gets to the bottom. Cook it on low heat for 20mins.
– t should look like this. You will notice it’s slightly elastic as you stir. Take off the heat & wrap in cellophane.
– Note that the more cassava flour you add the more elastic & soft the swallow will be.
Succulent, flavorful, exotic, fleshy, nutritious, bright, oddly shaped, and tender are words that best describe a popular fruit found in many countries of the world including South-East Asia, East Africa, West Africa, and South America.
When it’s ripe, the flesh tastes so fresh, and sweet and emits an inviting fragrance. It is soft and juicy, pale orange in color, and has a texture ranging from fibrous to almost the consistency of butter. It is no other fruit other than Mango, botanically named, Mangifera indica.
Called Mángòrò in Yoruba, Magwaro in Hausa, and Popo in Igbo, (Nigeria), Mango is native to Southern Asia, especially Burma and Eastern.
This yellow, juicy, and delicious tropical fruit (drupe fruit ) is said to be a symbol of love in India as it is believed to possess the magical power to grant wishes. Thus, Offering a basket of mangos is seen as a gesture of friendship in India.
A blend of mangoes with some other fruits can make a tasty smoothie and can also be made fruit juice, into jam and appetizer.
Benefits of Mangoes
Fresh mangoes are not only attractive and eye-catching, but have a tantalizing flavor and sweet taste; a Dietician, Mrs. Adeola Okijiola explained that mangoes are very good sources of Vitamin C, beta carotene (used as vitamin A in the body), and folate. amongst other nutrients, which contribute significantly to optimal nutritional health.
Mrs Okijiola listed the numerous benefits of mangoes. These include having high natural sugar/calories.
Adeola Okijiola (RD, MPH, MNSN)
“This is why it’s beneficial to maximize their consumption when they are in season (except for those having a disease condition, and have been counseled by a dietician to regulate the quantity eaten by prescription or stay away from it, for therapeutic purposes). Supports immune system, digestive health, and eyes”.
Other Health Benefits of Mangoes Are:
1 Boost immune system: mangoes are great sources of beta carotene (used as vitamin A in the body), which is essential for proper immune system functioning.Great sources of antioxidants,
2 Improves digestive health: They are good sources of dietary fiber which aids bowel movement and may ease constipation especially when consumed with the peel (ensure to wash well before consumption). They also improve digestion and help in the absorption of food nutrients due to their vitamin content.
3. Promotes Skin health: Mangoes Improve skin health because of their high level of Vitamin C and beta carotene (used as vitamin A in the body) content, which helps to prevent sagging and wrinkling of the skin.
4Helps eye health: The beta carotene in mangoes (used as vitamin A in the body) content promotes eye health.
5. Lowers the risk of Chronic diseases such as cancer: They are also rich in antioxidants, which have been found to prevent cancer.
6. Supports Optimal Pregnancy Outcome: An adequate quantity of folate (especially in the first three(3) months of pregnancy) in a pregnant woman’s diet is crucial to preventing birth defects in babies. Mangoes are good sources of folates which supports optimal pregnancy outcomes by preventing birth defects.
Though there are some claims that mangoes are aphrodisiacs, the dietician says such cannot be medically proven
How many Mangoes should be included in your diet:
One to two medium-sized mangoes) per day
Side effects of Mangoes:
As highly beneficial as mangoes could be, “it could lead to diarrhea in some people if excessively consumed.
2. Some individuals could be allergic to some of its content (this is uncommon though). It could be in the form of skin reactions, oral allergies, gastrointestinal issues, or respiratory symptoms”. Mrs. Okijiola concluded.
Breakfast, also called brunch, early meal and morning meal, the food prepared for a breakfast, is the first meal of the day, taken in the morning.
Being the first meal of the day, the fast metabolism rate means your body will effortlessly break down food to release energy and utilize that energy to keep you energized all day. You are breaking the fast your body went through the night and fueling it with essential nutrients to get your day started.
“The morning is a busy time! When you are trying to get yourself to work, even when working from home, or taking your kids to daycare or school, time for you to eat breakfast is not going to naturally occur. It takes conscious effort to make sure you provide yourself with the time to sit down at a table, in a chair, and enjoy at least 15 minutes consuming a well-balanced breakfast.”
The best time to have breakfast is between 7 am and 8 am. Under no circumstances must you delay your breakfast beyond 10 am. So, don’t be late for breakfast! When you’re hungry, it’s harder to concentrate.
Your body and brain are craving nutrients, start the day by refueling with nutritious foods like milk, fruits, and whole grains, protein, carbohydrate-rich foods like yogurt and oatmeal are especially important for improving concentration and focus. Yet many of us just grab a cup of coffee and miss out on all of breakfast’s amazing benefits.
What are the different types of breakfast?
Continental breakfast
A light morning meal, typically consisting of pastries and baked goods, fruits, toast, and coffee.
American breakfast
A cereal or an egg-based dish, however, pancakes, waffles, toast, and variants of the full breakfast and continental breakfast are also prevalent.
English breakfast
A substantial breakfast including hot cooked food such as bacon and egg
Nigerian Breakfast
Bread with egg, akara and pap, instant noodles and eggs, moi moi with custard or pap, okpa.
Hausa koko and koose (Spicy millet porridge and akara).
Benefits of Eating Breakfast Each Day
Improves your energy levels
Improves metabolism
Provides many beneficial nutrients and boosts your fibre and calcium intake (compared to not eating breakfast)
Reduces the likelihood of over-consuming high kilojoule foods later in the day
Stabilises your blood sugar levels
Essential Nourishment
Essential vitamins and minerals (fuel)
Increased Energy levels and ability to concentrate in the short term
Improved Concentration and focus
Helps control emotions
Better weight management
Reduced risk of diabetes and heart disease in the long term
Is it important what you eat for breakfast?
However, it’s important to choose the right mix of macro nutrients to give your brain and your body what it needs to thrive. For example, choose breakfast foods that contain a mix of carbohydrates, protein, healthy fats and fiber. Carbohydrates will give you energy right away, and the protein will give you a boost later on.
What happens when you skip breakfast?
Low blood sugar causes people to feel irritable, confused and fatigued. The body begins to increase production of cortisol, leaving us stressed and angry.
Skipping meals can also cause your metabolism to slow down, which can cause weight gain or make it harder to lose weight.
Effects of Skipping Breakfast
According to Mary Sabat, says, “If people skip breakfast, they are more likely to overeat later in the evening or nighttime when their bodies don’t need the extra calories. This late-night eating can lead to insulin spikes before bed and put them into fat storage at night.
Could Cause Migraines– Hypoglycemia is the medical term used to indicate low levels of blood sugar. Skipping meals trigger a massive dip in sugar levels, in turn, triggering the release of hormones that could compensate for the low glucose levels. On the other hand, increases blood pressure levels, triggering migraines and headaches. The incidence is higher when you skip breakfast, as it is the first meal of the day you are consuming after nearly 12 hours of fasting. So, if you want to keep those headaches away, do ensure that you eat your breakfast. Will your car ever start if there is no fuel? No, right? Similarly, you need breakfast to give your metabolism a jump start. It is the first meal of the day you are feeding your body with, after its rest for about 12 hours. According to various studies conducted on the importance of breakfast, people who eat this meal have a higher level of resting metabolism.
· Bad for Your Heart
Triggers Hair Loss- One of the major side effects of skipping breakfast results is hair loss. Yes, a meal that contains dangerously low levels of protein could affect the levels of keratin, averting hair growth and triggering hair loss. Breakfast is the quintessential meal of any day and has a major role in promoting the growth of hair follicles. So, if you wish to enjoy lush, strong hair with zero hair fall, then you ought to indulge in a protein-rich breakfast daily.
Worsens Hangover-It is perfectly fine if you overdid on your alcohol consumption the previous night. You can use a nourishing breakfast to ward off your hangover. A healthy breakfast rich in iron, folate, and other minerals and vitamins will help your body to compensate for the lost nutrients. It will also kick up your energy levels. Skipping breakfast could worsen the hangover by bringing down the sugar levels, inviting headaches and nausea. So, just have a healthy breakfast to overcome your hangover.
· Higher risk of type-2 Diabetes
Skipping breakfast may affect the genes involved in the circadian clock and metabolism and leads to elevating postprandial sugars. However, quality research is warranted in this regard.
Even worse, working women who skipped their morning meals had 54% more chances of developing.
Skipping Breakfast Might Cause Weight Gain.
Negative Impact On Mood (Bad Mood) and Energy Levels
Risk Of Cancer- Skipping breakfast can make you overindulge in food during the day time.This in turn paves the way for the increased prevalence of obesity, person who is overweight or obese has an increased risk of developing cancer.
Affects Cognitive Functioning– The finding Inclusion of breakfast gives the cognitive function a boost. While the study was conducted on adolescents, it can easily be extended to adults too.
If you are on a weight loss regimen and have the habit of skipping breakfast, give it a second thought now. According to the studies conducted on the negative impacts of not eating breakfast, people who miss the morning meal had higher chances of gaining weight, quite contrary to your slimming goal. Are you confused? Just read on. Those who skip breakfast tend to consume more calories, saturated fat, and simple sugars during lunch and dinner.
Dominique Andreoli, MS, a nutritionist, says, “Skipping breakfast can disrupt hormone levels, including the hunger hormones ghrelin and leptin, which can lead to overeating later in the day. Additionally, skipping breakfast will raise the stress hormone, cortisol.”
Which meal is best to skip?
Study also suggests that skipping breakfast or dinner might help people lose weight, since they burned more calories on those days. Dominique Andreoli says that the elevated levels of inflammation noted after lunch “could be a problem,” and adds that the finding warrants further research.
Do you know that high consumption of cinnamon is very dangerous to health? Cinnamon is a popular spice derived from the bark of several species of cinnamon trees including cinnamomum verum or ceylon cinnamon and cinnamomum aromaticum or cassia cinnamon.
It has a warm, subtly spicy flavor and is commonly added to baked goods such as pies, cookies, and cakes as well as savory dishes and drinks like cider.
In addition to its culinary uses, cinnamon can be taken as a supplement.
Cinnamon contains various medicinal compounds that may benefit those with health conditions such as diabetes and heart disease.
A quick glimpse of the cinnamon nutrition will shed more light on the possible side effects of taking cinnamon powder in large quantity or even consuming it in dry or powdery form.
Cinnamon Nutrition
You may not have ever thought about the nutritional content of cinnamon. It’s true that cinnamon contains almost no protein or fat, but a teaspoon of ground cinnamon does include many vitamins and other nutrients: About 6 calories About 0.1 gram of protein About 0.03 grams of fat About 2 grams of carbohydrates About 1 gram of fiber About 26 milligrams of calcium About 11 milligrams of potassium About 3 mcg (micrograms) of beta carotene About 8 IU (International Units) of vitamin A
Can You Take Too Much Cinnamon?
The amount of cinnamon found in food is generally safe. However, taking high doses of cassia cinnamon supplements could negatively impact health due to its high levels of coumarin.
One teaspoon of cassia cinnamon may contain 7 to 18 mg of coumarin.
The tolerable daily intake for coumarin is 0.1 mg per kilogram per day, which equates to about 7 mg for a 150-pound person. Ingesting more than 50 mg of coumarin daily can lead to hepatotoxicity, or injury to the liver.
While it’s unlikely you would ingest this much coumarin through cinnamon, it’s best to avoid consuming very high amounts of cassia cinnamon.
People with conditions relating to the liver may be more sensitive to smaller amounts.
Side Effects of Cinnamon
Cinnamon is generally well-tolerated and has little reported side effects. However, consuming high doses of cinnamon including high-dose cinnamon supplements could lead to side effects such as headache, heartburn, bloating, abdominal discomfort, nausea, diarrhea, allergic reactions.
If you experience any side effects including one or more of the symptoms listed above after taking cinnamon supplements, stop taking the supplement and contact your healthcare provider.
Note that too much intake of cinnamon, may lead to excessive sweating, heavy breathing, and a rapid heart beat. Contact your healthcare provider immediately if you experience these symptoms after taking a cinnamon supplement.
The two main types of Cinnamon are
Cassia: Also called “regular” cinnamon, this is the most commonly used type.
Ceylon: Known as “true” cinnamon, Ceylon has a lighter and less bitter taste.
While Cassia cinnamon is safe to eat in small to moderate amounts, eating too much may cause health problems because it contains high amounts of a compound called coumarin.
Research has found that eating too much coumarin may harm your liver and increase the risk of cancer
Furthermore, eating too much Cassia cinnamon has been linked to many other side effects.
Here are 6 possible side effects of eating too much Cassia Cinnamon:
May Cause Liver Damage Cassia (or regular) cinnamon is a rich source of coumarin. The coumarin content of ground Cassia cinnamon may range from 7 to 18 milligrams per teaspoon (2.6 grams), while Ceylon cinnamon only contains trace amounts of coumarin. The tolerable daily intake of coumarin is approximately 0.05 mg/pound (0.1 mg/kg) of body weight, or 5 mg per day for a 130-pound (59-kg) person. This means that just 1 teaspoon of Cassia cinnamon could put you over the daily limit . Unfortunately, several studies have found that eating too much coumarin may cause liver toxicity and damage.
May Increase the Risk of Cancer Animal studies have shown that eating too much coumarin, which is abundant in Cassia cinnamon, may increase the risk of certain cancers. For example, studies in rodents have found that eating too much coumarin can cause cancerous tumors to develop in the lungs, liver, and kidneys. The way in which coumarin may cause tumors is unclear. However, some scientists believe that coumarin causes DNA damage over time, increasing the risk of cancer . Most research on the cancerous effects of coumarin has been performed on animals. More human-based research is needed to see if the same link between cancer and coumarin applies to humans.
May Cause Mouth Sores Some people have experienced mouth sores from eating products that contain cinnamon flavoring agents Cinnamon contains cinnamaldehyde, a compound that may trigger an allergic reaction when consumed in large amounts. Small amounts of the spice don’t seem to cause this reaction, as saliva prevents chemicals from staying in contact with the mouth for too long. In addition to mouth sores, other symptoms of a cinnamaldehyde allergy include tongue or gum swelling, burning or itching sensation, white patches in the mouth While these symptoms aren’t necessarily serious, they can cause discomfort . However, it’s important to note that cinnamaldehyde will only cause mouth sores if you’re allergic to it. You can get tested for this type of allergy with a skin patch test Also, mouth sores seem to mostly affect those who use too much cinnamon oil and cinnamon-flavored chewing gums, as these products can contain more cinnamaldehyde.
May Cause Low Blood Sugar Having chronic high blood sugar is a health problem. If left untreated, it may lead to diabetes, heart disease, and many other health problems. Cinnamon is well-known for its ability to lower blood sugar. Studies have found that the spice can mimic the effects of insulin, a hormone that helps remove sugar from the blood . While eating a bit of cinnamon may help lower your blood sugar, eating too much may cause it to fall too low. This is called hypoglycemia. It can lead to tiredness, dizziness, and possibly fainting . People who are most at risk of experiencing low blood sugar are those taking medications for diabetes. This is because cinnamon may enhance the effects of these medications and cause your blood sugar to fall too low.
May Cause Breathing Problems Eating too much ground cinnamon in a single sitting may cause breathing problems. This is because the spice has a fine texture that can make it easy to inhale. Accidentally inhaling it can cause, coughing, gagging difficulty when trying to catch your breath Also, the cinnamaldehyde in cinnamon is a throat irritant. It may cause further breathing problems. People with asthma or other medical conditions that affect breathing need to be especially careful of accidentally inhaling cinnamon, as they are more likely to experience trouble breathing.
May Interact with Certain Medications Cinnamon is safe to eat in small to moderate amounts with most medications. However, taking too much may be an issue if you’re taking medication for diabetes, heart disease, or liver disease. This is because cinnamon may interact with those medications, either enhancing their effects or intensifying their side effects. For example, Cassia cinnamon contains high amounts of coumarin, which can cause liver toxicity and damage if consumed in high amounts. If you’re taking medications that may affect your liver such as paracetamol, acetaminophen, and statins, excessive intake of cinnamon may increase the chance of liver damage. Also, cinnamon may help lower your blood sugar, so if you’re taking medications for diabetes, the spice may enhance their effects and cause your blood sugar to fall too low. Risks of Eating Dry Cinnamon Since the “cinnamon challenge” has become wildly popular, many have attempted to eat large amounts of dry cinnamon. This challenge involves eating a tablespoon of dry ground cinnamon in under a minute without drinking water. While it may sound harmless, the challenge can be very dangerous. Eating dry cinnamon can irritate your throat and lungs as well as make you gag or choke. It can also permanently damage your lungs. This is because the lungs cannot break down the fibers in the spice. It may accumulate in the lungs and cause lung inflammation known as aspiration pneumonia. If aspiration pneumonia is left untreated, the lungs may become permanently scarred and possibly collapse. Very high doses of cinnamon may lead to hepatotoxicity.
The eggplant is a nightshade vegetable, like potatoes, tomatoes, and peppers.
This versatile vegetable comes in a variety of colours and shapes, oval, long and slim, and melon-shaped eggplants with white, green, pink, orange, and even striped skin.
It originally comes from India and Asia, where it still grows wild and Eggplants made it way to Europe with the Islamic empire in the 7th and 8th centuries.
It is called Igba in Yoruba language, the Igbos call it añara and known as Shuka Kwai among the Hausas. it is also known Aubergine and Brinjal.
Historians believe the British coined the term eggplant during their occupation of India.
Eggplant has a rich, meaty inside that takes on a creamy consistency when you cook it. The hearty texture makes it a good stand-in for meat.
Eggplant comes in these varieties:
Dusky or classic – the familiar eggplant shape with shiny purple skin
Epic – teardrop-shaped with purple-black skin
Black bell -pear-shaped with glossy black skin
Ghostbuster – long, white, oval
Ichiban -long, thin, purple
Slim Jim – thin, bright purple
Easter egg – small, oval that’s coloured white, orange, yellow, or green
Health Benefits of Eggplants
The eggplant has been an ingredient in traditional medicine for thousands of years. In the ancient Indian system of ayurvedic medicine, practitioners used white eggplant to treat diabetes and the roots to relieve asthma.
While eggplant isn’t the most nutritious vegetable, it does give you a decent supply of potassium and fiber. And at just 25 calories and less than 1 gram of fat per serving, it’s a pretty guilt free food as long as you don’t soak it in oil.
However, Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse, though, there is no solid evidence that the small amount of solanine in eggplant worsens arthritis symptoms. But if you notice that your joint pain flares up after you eat eggplant, avoid it.
Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. It’s also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes.
Early laboratory studies in cells suggest that eggplant protects against the type of DNA damage that leads to cancer.
Rarely, people are allergic to eggplant. Symptoms of an allergic reaction include a rash, swelling of the face, itching, hives, and a hoarse voice.
Ways Eggplant can be Prepared
Before you cook eggplant, wash it and cut off both ends. The skin is ok to eat, but you might want to remove it if you find it too chewy.
Eggplant is naturally a little bitter. Sprinkle it with salt and let it sit for 30 minutes. The salt will draw out some of the bitterness. It will also prevent the eggplant from absorbing too much oil and becoming greasy during cooking. Rinse off the salt before you cook it.
You can roast, bake, steam, or sauté eggplant. When it’s cut up, it makes a good addition to curries and soups.
And, of course, a favorite recipe is eggplant parmesan, but keep in mind that rolling eggplant in breadcrumbs and frying it in oil will add calories and fat. To make a lighter version, bake the eggplant instead of frying it.
The Coconut tree is a member of the palm tree family (Arecaceae) and the only living species of the genus Cocos. The term “coconut” or (archaic “cocoanut”) can refer to the whole coconut palm, the seed, or the fruit, which botanically is a drupe, not a nut.
The name comes from the old Portuguese word coco, meaning “head” or “skull”, They are ubiquitous in coastal tropical regions and are a cultural icon of the tropics.
They likely originated in India and Southeast Asia. Today, coconuts grow in warm climates across the globe, such as the Caribbean and parts of Africa and South America. When coconuts are harvested, they are typically filled with coconut water and meat, the water is accessed by cutting or drilling a hole into the coconut, allowing the liquid to be extracted and consumed.
The mystery behind the water in a coconut fruit is still inexplicable till date. We keep wondering how this happen but from a scientific point of view , it will be best explained under the topic below.
How does water enters into the coconut? Usually, coconut tree roots are very long and absorb water, The root system of the coconut tree will absorb the water from the ground by osmosis. Osmosis is the process of water diffusion from a dilute solution to a concentrated solution through a partially permeable membrane.
It is the process of liquid flowing in narrow spaces without external forces like gravity. Then the water will move to the innards through the capillary actions; but the water is saline. As this water reaches every part of the tree, the water is filtered and turns into freshwater. Freshwater gets accumulates inside the coconut, and it is called endosperm. This endosperm acts as the food or nourishment for the coconut’s growth.
Here’s how it happens: Development of the Coconut: Coconuts are the fruit of the palm tree (Cocos nucifera). As the coconut develops, it goes through several stages.
Endosperm Formation: The inner part of the coconut, known as the endosperm, is initially a liquid called “coconut water” or “coconut juice.” The endosperm is the nutrient-rich tissue that nourishes the developing embryo inside the coconut.
Coconut Water Accumulation: During the early stages of development, the coconut water accumulates within the cavity of the coconut, surrounding the developing embryo. It is a clear liquid that contains various nutrients such as sugars, vitamins, minerals, and electrolytes.
Maturation and Growth: As the coconut matures and the embryo inside develops into a coconut meat or kernel, the coconut water continues to provide nutrients to support the embryo’s growth. Coconut Maturation and Water Absorption: As the coconut matures further, the endosperm solidifies into the white flesh or meat. The young coconut meat absorbs some coconut water during this process.
Whole Coconut
Coconut meat is the edible white flesh lining the inside of a coconut, also called the “kernel.” Coconut meat can be used to create coconut oil, coconut cream, coconut milk, and dried coconut, you also can eat it fresh,. According to research coconut meat provides nutritious fats and various other potential health benefits.
Health Benefits of Coconut Coconut can be a healthy addition to your diet when consumed in moderation. Here are some of the possible health perks to keep in mind. Coconut is generally regarded as a source of healthy fat. The meat contains protein and fiber, as well as some essential minerals such as: Iron Manganese Copper Magnesium Two tablespoons of fresh, shredded coconut contain the following nutrients: 35 calories Less than 1 gram of protein 3 grams of fat 2 grams of carbohydrates 1 gram of fiber 1 gram of sugar Historically, people have used coconut as part of traditional medicine. The meat is said to, among other things: Counteract some poisons Protect against disease, Ease inflammation, Kill bacteria.
Nutritious And Healthy Coconut water is considered to be more nutritious and healthier than whole milk. It contains lauric acid which is considered equivalent to mother’s milk. It is naturally sterile as it permeates through the filtering husk. It also helps with hangovers. Coconut water has a natural isotonic beverage in the same level as that in the blood.
Treats Epilepsy A ketogenic diet is a low-carb diet that is used to treat various disorders. Its best-known application is treating epilepsy in children. The diet involves eating little carbs and large amounts of fat which can lead to increased concentrations of ketone bodies in the blood. This diet can dramatically reduce the rate of seizures in epileptic children.
Prevents Skin Cancer It improves the moisture and lipid content in the skin and prevents skin cancer by blocking 20% of harsh Ultra Violet rays. It can be used as a body and skin moisturizer as it hydrates the skin by replenishing the natural oils. Coconut oil can also be used to clean the face by rubbing it in circular motions.
Promotes Blood Circulation Eating coconut regularly boosts oxygen in the skin and promotes blood circulation. Our cells need an adequate amount of oxygen which can only be made possible by proper circulation in the body that carries oxygen. This allows proper breathing of the skin and promotes healthy and flawless complexion.
Fights Bacteria Coconut contains high content of monolaurin and lauric acid which helps to kill bacteria, viruses and fungi and keeps infections at bay.
Prevents Urinary Tract Infection
The natural diuretic property of coconut treats urinary tract infections. It improves the flow of urine to get rid of the infection naturally.
Better oral health The MCFAs found in coconut meat also contain antimicrobial properties. These can be useful in preventing infections related to root canals and other teeth issues. Although eating coconut meat is not a substitute for proper dental hygiene, it can help kill some of the unwanted bacteria found in your mouth and protect your gums and teeth from infection or cavities.
Helps lose weight Regularly eating coconut meat might help with weight loss. The MCFAs widely found in coconut meat are associated with fat burning.
Possibly Helps Improve “Good” Cholesterol About half of the saturated fat in coconut comes from lauric acid, which can help raise levels of heart-protective HDL (“good”) cholesterol, Unfortunately, it increases the more harmful LDL (“bad”) cholesterol, too. In the context of a healthy diet, there’s nothing wrong with using small amounts of coconut oil, but it shouldn’t be the only oil you use.
May Support Healthy Blood Pressure Coconut water offers a good source of potassium, a mineral that helps balance sodium levels in the body and regulate blood pressure, helps Improve Skin Health
Helps Improve Skin Health Smoothing coconut oil on skin and hair is a popular way to add moisture. Coconut oil can seal moisture into skin to treat dryness and address eczema, likely because it improves the skin barrier function (skin’s ability to keep water in and irritants out.
Coconut can best be processed into the following
Coconut Oil Unrefined virgin coconut oil can be used to cook or applied to your skin and hair. Coconut oil does not have to be refrigerated. Simply store it in a cool, dry place, Coconut oil is a solid at cooler temperatures, at warm temperatures, it’s a liquid.
Coconut Milk Coconut milk can be bought in a can, and you have the option of full- or reduced-fat, depending on your dietary goals. Ideally, coconut milk contains just coconut and water. The cans can be stored unopened in your pantry.
Coconut Water You have a lot of options when shopping for coconut water, and it mainly comes down to your taste preference. However, look for beverages with no added sugar.
Coconut Flour Look for coconut flour as a new addition to the other flours at the grocery store. You can also easily buy bags online. Store coconut flour in a cool dry place in an airtight container out of the sunlight.
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This is the concluding part of our discussion on cholesterol levels in the body, Harmful or beneficial? ( for Part 1, click here).
Considering the factors responsible for a high lipid level, it is however important to sit down and think of what and what to do to address the problem.
Before going further, the routine check is key to keeping you abreast of your status, be it high, low, or even normal lipid profile.
Having done this, it is necessary to go for a cholesterol level check. Your healthcare provider may order a cholesterol test as part of a routine examination. You may also have a cholesterol test if you have a family history of heart disease or if your risk for heart problems is high because of: High blood pressure, Type 2 diabetes, smoking, excess weight or obesity, lack of physical activity, a diet high in saturated fat and your age may also be a factor because your risk for heart disease increases as you get older.
Too much LDL cholesterol in your blood increases your risk for coronary artery disease and other heart diseases. Increased LDL levels can cause the buildup of a sticky substance called plaque in your arteries. Over time, plaque can narrow your arteries or fully block them, and when this happens, parts of your body do not get enough blood:
If the blood flow to the heart is blocked, it can cause a heart attack.
If the blood flow to the brain is blocked, it can cause a stroke.
If the blood flow to the arms or legs is blocked, it can cause peripheral artery disease.
LDL levels. Also known as the “bad” cholesterol, LDL is the main source of blockages in the arteries.
HDL levels. Considered the “good” cholesterol, HDL helps get rid of “bad” LDL cholesterol.
Total cholesterol. The combined amount of LDL cholesterol and HDL cholesterol in your blood.
What is a Cholesterol Test?
A cholesterol test is also called a Lipid profile or Lipid panel, it is a blood test that measures the amount of cholesterol and certain fats in your blood, like we earlier said that Cholesterol is a waxy, fat-like substance that is found in your blood, and every cell of your body. You need some cholesterol to keep your cells and organs healthy.
A cholesterol test gives you important information about your risk of developing heart disease. If your test shows you have high cholesterol, you can take steps to lower it. This may decrease your risk of developing heart problems in the future.
Preparation Before The Test
You may need to fast (not eat or drink) for 9 to 12 hours before your blood cholesterol test. That is why the tests are often done in the morning.
A healthcare professional will take a blood sample from a vein in your arm, using a small needle.
Now, after conducting the test, the result will determine how you will modify your lifestyle changes and what medication to use and, in a situation, where the Cholesterol levels are high, what do you do?
Lifestyle changes such as exercising and eating a healthy diet are the first line of defense against high cholesterol. But, if you’ve made these important lifestyle changes and your cholesterol levels remain high, your doctor might recommend medication.
The choice of medication or combination of medications depends on various factors including your personal risk factors, your age, your health, and possible drug side effects.
Lifestyle and home remedies
Lifestyle changes are essential to improve your cholesterol levels.
Medications can also help improve your cholesterol. But if you had rather first make lifestyle changes to improve your cholesterol, try these lifestyles.
1. Eat heart-healthy foods
A few changes in your diet can reduce cholesterol and improve your heart health:
Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarine and store-bought cookies, crackers, and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.
Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples, and pears.
Add whey protein. Whey protein, which is found in dairy products may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lower both LDL cholesterol and total cholesterol as well as blood pressure.
2. Regular Exercise on most days of the week and increase your physical activity
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol.
Work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider: –
Taking a brisk daily walk during your lunch hour
Riding your bike to work
3. Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike.
Within three months of quitting, your blood circulation and lung function begin to improve.
Within a year of quitting, your risk of heart disease is half that of a smoker.
4. Lose weight
Look for ways to incorporate more activity into your daily routine such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities such as cooking or doing yard work.
5. Drink Alcohol only in moderation
Moderate use of alcohol has been linked with higher levels of HDL cholesterol. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure, and strokes.
Sometimes healthy lifestyle changes are not enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.
Eat right, eat healthily, and remember “You are what you eat”.
By Adebukola Aluko Your mood is the way you are feeling at a particular time. If you are in a good mood, you feel cheerful, however if you are in a bad mood, you feel angry and impatient. Your Productivity or how you relate with people is however dependent on your mood. Nevertheless, it is important that we ensure to keep a right and positive mood at all times. When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own. Thus, you may wonder whether any healthy food can improve your mood. Recently, research on the relationship between Nutrition and Mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies. Therefore, it’s difficult to accurately determine whether food can raise your spirits, Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.
Here are some healthy foods that may boost your mood.
Fatty fish Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own. Fatty fish like salmon and albacore tuna are rich in two types of omega-3s,they are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) that are linked to lower levels of depression. Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling, hence Fatty fish like salmon are rich in omega-3 fatty acids, which may lower your risk of depression.
Dark chocolate Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine a substance chemically similar to cannabinoids that has been linked to improved mood .
Fermented foods Fermented foods, which include kimchi, yogurt and kefir, may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids . During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels. Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut Serotonin is a chemical messenger that’s believed to act as a mood stabilizer. It’s said to help produce healthy sleeping patterns as well as boost your mood.
Bananas Bananas may help turn a frown upside down, They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin. Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber . Bananas are a great source of natural sugar, vitamin B6, and prebiotic fiber, which work together to keep your blood sugar levels and mood stable.
Oats Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, and granola. Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable. Oats provide fiber that can stabilize your blood sugar levels and boost your mood. They’re also high in iron, which may improve mood symptoms in those with iron deficiency, anemia.
Berries Curiously, eating more fruits and vegetables is linked to lower rates of depression. Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress an imbalance of harmful compounds in your body. Berries are rich in disease-fighting anthocyanins, which may lower your risk of depression.
Nuts and seeds Nuts and seeds are high in plant-based proteins, healthy fats, and fiber. Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources. Certain nuts and seeds are high in tryptophan, zinc, and selenium, which may support brain function and lower your risk of depression.
Coffee Coffee is the world’s most popular drink, and it may make the world a bit happier, too. The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention. Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine Coffee provides numerous compounds, including caffeine and chlorogenic acid, that may boost your mood. Research suggests that decaf coffee may even have an effect.
Beans and lentils In addition to being high in fiber and plant-based protein, beans and lentils are full of feel-good nutrients. They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood . Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits, Beans and lentils are rich sources of mood-boosting nutrients, particularly B vitamins. You should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine. However if you have any medical condition, consult you doctor for guide on what is good for your health. Eat Right to Stay Healthy , Remember you are what you eat. Additional information from Healthline.com
Knowing ones status is very vital in determining a healthy lifestyle; a regular or routine check will help address some inadequacies or excesses in our body.
During a recent visit to the clinic, a young lady was asked to carry some test including her “Lipid Profile” and was told it was relatively abnormal. The lady was abruptly shocked seeing her result and was immediately booked for an appointment to see a dietician for an advice on her present status.
Lipid profile…lipid profile, at the mention of this, what really comes to mind? To expatiate on this, we need to understand what cholesterol is. This subject of discussion is indeed a wide one and really needs to be understood from the basics.
What is Cholesterol?
Cholesterol is a waxy, fat-like substance that our bodies need to build healthy cells. Although it often gets a bad rap (and too much can be dangerous), the truth is that our bodies simply cannot function without cholesterol.
Your liver makes all the cholesterol your body needs to perform essential functions like building cells and producing vitamin D and hormones.
Not all cholesterol is the same, Low-density lipoprotein (LDL) or “bad cholesterol” can make plaque in your arteries, putting you at risk for hardened arteries (atherosclerosis), heart disease, vascular issues and more.
On the other hand, high-density lipoprotein (HDL) “good cholesterol” actually helps remove that bad cholesterol from your bloodstream.
If you have high cholesterol levels, it usually means that you have too much LDL and not enough HDL. But there are changes you can make today to help lower your LDL and increase your HDL.
In other words the level of cholesterol in your body is very important in the overall well being of health.
While cholesterol is necessary for health, having normal cholesterol levels is key. For adults, a normal total cholesterol level is 125-200mg/dL. For children, a normal total cholesterol level is less than 170mg/dL. These levels are measured through a blood test called a lipid panel. The test measures not only cholesterol as a whole but also levels of specific types of cholesterol, such as LDL and HDL. Having high total and LDL cholesterol levels and low HDL levels can increase your risk of heart disease and other health issues.
Normal Cholesterol Levels for Men and Women
Here are the cholesterol recommendations for adults aged 20 and over.
Total Cholesterol
Recommended Range 125-200 mg/dL
Borderline High 200 to 239 mg/dL
High 240 mg/dL or higher
What Affects Cholesterol Levels?
There are certain factors that impact your cholesterol levels. Some factors, like age and gender, may be out of your control. But you can change other factors, like diet and activity, to improve your levels.
Factors that affect your cholesterol levels include:
Age and sex: Many people’s cholesterol levels increase as they get older. After menopause, women’s LDL levels get higher, which can increase heart disease risk.
Genetics: Those with a family history of high cholesterol are more likely to have high cholesterol levels. One in every 250 people has something called familial hypercholesterolemia, a genetic condition that causes high levels of LDL cholesterol.
Diet: Following a diet high in ultra-processed and fatty foods and low in nutritious, fiber-rich foods can increase levels of LDL cholesterol and decrease HDL cholesterol.
Body fat levels: Having high body fat levels increases your risk of developing high LDL and low HDL cholesterol.
Activity levels: Leading a low-activity lifestyle is associated with lower HDL and higher LDL cholesterol. Becoming more active can improve cholesterol levels and lower your risk of heart disease.
Smoking and excessive drinking: Smoking is significantly associated with high LDL cholesterol and low HDL cholesterol. Heavy alcohol use can also negatively impact cholesterol levels and heart health.
Maintaining a nutrient-rich diet, getting the recommended amount of exercise, and quitting smoking can help you reach and maintain normal cholesterol levels.
If you’re unsure whether your cholesterol is within a healthy range, make an appointment with your healthcare provider so they can check your levels.
Eat right, eat healthily, remember you are what you eat.
Snail goes by the scientific name Gastropoda, a derivative from two Greek words meaning “stomach” and “foot”, a reference to the position of the foot below the gut.
Gastropods belong to the Phylum of Mollusca, and in terms of the number of species, they are the largest class within the phylum.
They were once considered to be mere pests by farmers as they then used to hunt them.
However, after discovering that this animal offers several health benefits, it quickly became one of the most popular diets.
Snail contains a high concentration of protein as well as vital amino acids.
Meat extract and snail slime provide benefits for treating eye lining irritation, menstrual discomfort, itching, toothache, and other conditions.
While snails are rich in protein, they are also a fantastic source of iron, calcium, Vitamin A, and a slew of other essential minerals.
It helps the immune system and your eyes, which are both strengthened by vitamin A.
It also aids in the growth of new cells in your body.
Health Benefits Of Snail
Snails are highly nutritious meat that is eaten all around the world.
Due to their anti-inflammatory and antioxidant qualities, they have anti-cancer capabilities and strengthen the immune system.
An average snail is composed of 80% water, 15% protein, and 2.4 percent fat.
They are high in vitamins E, A, K, and B12 and vital fatty acids, calcium, iron, Selenium, and magnesium.
Several Benefits of Consuming Snails Are:
One of the benefits of eating snails is their high Selenium content. Selenium is one of the most critical elements required by the body to combat deadly heart illnesses and cancer.
It protects your body against various illnesses and chronic ailments, and it doesn’t stop there.
Selenium is essential for the regulation of thyroid hormones.
Selenium works well with vitamin E and is a powerful antioxidant in the body. They aid in the prevention of tissue aging by the use of oxidation.
It is also required for optimal bodily functioning and is thus found in body cells, mostly in the kidney, liver, and testes in males.
To itemize this:
Selenium functions as a strong antioxidant in the body, lowering the risk of some malignancies.
It protects against heart disease.
Assists in preventing mental deterioration.
Vital for thyroid health.
It also strengthens your immune system.
Selenium aids in the prevention or reduction of asthma.
It Contains Vitamins and Minerals
Snail meat’s vitamin and mineral value shone out to me among all the other benefits of eating snail meat.
Eating snail meat is beneficial to health at any age. Snail meat is high in vitamins A, E, B1, B3, B6, and B12.
As an antioxidant, vitamin E has a role. Vitamins B1, B3, B6, and B12 are important vitamins that aid in the treatment and prevention of diabetes.
Vitamin A is known to be a fat-soluble vitamin that works as an antioxidant in the body. It is also helpful for people to keep their vision.
Other vital roles include brain function, skin health, and others. It is also beneficial in minimizing inflammation by resisting damage.
There are two types of vitamin A: the active vitamin A, commonly known as retinol, and beta-carotene.
Vitamin E is essential for skin care and cell renewal. It is also an antioxidant and aids in the stabilization of cell membranes.
It also protects the eye, skin, breast, liver, and testicular tissues. Vitamin E protects the lungs from oxidative damage, particularly from environmental pollutants.
Snail meat includes vital elements such as iron, which aids in the production of blood and provides zinc to the body.
Iron also aids in the production of connective tissues and certain neuro transmitters in the brain.
It also aids in the maintenance of the immune system. Others, such as Niacin, have carbohydrate metabolism and generate energy, but pregnant women require folate.
It Prevents Stroke
Snail water or snail meat not only prevents but also treats stroke. It accomplishes this by calming the brain.
Snail water also decreases blood pressure; high blood pressure is linked to stroke; by reducing blood pressure, stroke risk is reduced.
Snail water lowers your risk of having a stroke. Eating snails and drinking their water is therefore beneficial since they contain active substances that calm the brain.
These substances also heal damaged cells caused by a stroke.
Snail Has a High Phosphorus Content
Phosphorus-rich snail (272 mg or 27 percent of DV), The significance of phosphorus is second only to the overall calcium level in the body.
The primary role of phosphorus is as an energy conduit for the metabolism of fats and carbohydrates, as a support for healthy teeth and gums, DNA synthesis, and calcium absorption.
Phosphorus is present in all body cells, with the majority of it concentrated in bones and teeth. It offers structure and strength to the teeth, assisting in the preservation of healthy teeth and gums.
Phosphorus is essential for gene transcription and maintaining a balanced pH in extracellular fluid.
It also aids in enzyme activation, DNA synthesis, and intracellular energy storage.
Snail meat has a significant amount of phosphorus, which is necessary for body nutrition and the normal functioning of body cells.
It is Very Low in Fat
If your interest is to lose weight, the snail is the best meat to help you get there. High-fat levels in the body have several concerning implications: an increased risk of diabetes.
To maintain a healthy level of fat in the body, limit your intake of high fat-containing foods. The snail meat or water that comes out of the snail’s body is low in fat.
This makes snail meat more appealing to individuals who are watching their weight. If you don’t want to gain weight, avoid fatty meat and eat more snails.
Based on the various benefits of eating snail meat described, snail meat is necessary and plays an important function in the body.
An average snail is composed of 80% water, 15% protein, and 2.4 percent fat. They are high in phosphorus and include important fatty acids, calcium, iron, Selenium, and magnesium.
Add the snail meat to your diet today.
Snail is good for the body for men, women, young or old.
It keeps the body free of sugar, reduces high blood pressure, and contains no fat.
Its nutrient content is outstanding when compared to other related meat.
Locust beans, an aromatic local seasoning widely used in preparing soups and stews across West Africa is scientifically known as Parkia biglobosa.
It is called ‘iru‘ by Yoruba, ‘ogiri‘ by Igbo, and ‘dawa dawa’ by Hausa. It is also known as Irú or Eware among the Edo people of Nigeria.
Locust beans is cultivated from a perennial deciduous tree found in Africa.
It is worthy to note that locust beans isn’t just a culinary condiment, as it has valuable nutritional properties and myriads health benefits, besides other numerous uses.
Iru is mainly used as a condiment for cooking.
Yorubas classify Iru into two types: Iru Woro, which is commonly used to make stew, and Iru Pete, which is used to make ewedu and egusi soup.
The leaves of the locust beans tree are also used to wrap moi moi.
Also, the seeds are also used as animal feed for livestock and poultry.
The plant is also used is some parts of Africa to treat wounds, hypertension, malaria and bacterial infections, because it is said to contain medicinal properties.
Locust beans is high in lipids, proteins, carbohydrates, fats and calcium.
It also contains a good amount of essential nutrients such as potassium, ascorbic acid, phosphorus, tannin, phytate, oxalate, among others.
A study in 2007 on the Nutritional Composition of the African locust beans attests to the facts above.
It also showed that locust beans contains a fair amount of saponins, phenols and ascorbic acids.
The nutritional value of locust beans indicates that it is an excellent source of macro and micro-nutrients.
Below are some surprising health benefits of locust bean:
Prevents/Treats Diabetes
Locust beans is capable of reducing risk of diabetes. Recent shows that there is a significant relationship between the aqueous and methanolic extracts of locust beans and cholesterol levels. That is, the natural condiment is effective in increasing the levels of ‘good’ HDL cholesterol while lowering that of ‘bad’ LDL cholesterol in the body.
In a similar study published in the journal, Clinical and Experimental Pharmacology, and Physiology, reveals that the blood sugar-lowering the effect of locust beans could be likened to the one exhibited by glibenclamide, a reference anti-diabetic drug.
Additionally, some set of researchers at the Department of Chemical Pathology, College of Health Sciences Ladoke Akintola University of Technology, Osogbo, discovered that locust beans is not only good for protecting against some diabetes complications but also helps in accelerating weight loss and reducing the risk of ischaemic heart diseases.
Regular locust beans intake is considered one of the natural ways of regulating cholesterol levels. This is because the natural condiment contains certain antioxidant and hypolipidaemic properties that interfere with the cholesterol in the body to strike the right balance.
In support of the above, a study published in The American Journal of Clinical Nutrition a few years ago states that locust bean gum could help lower cholesterol as its hypolipidemic effect is being tested in familial. hypercholesterolemic adults and children.
Promotes Healthy Sight
Locust bean is an excellent source of Vitamin A, which promotes good eyesight alongside bone growth and immune system.
Vitamin A in locust beans is one of the essential vitamins the eyes need to function properly.
Chances of developing eye conditions such as night vision, cataracts, and xerophthalmia can be reduced simply by increasing your locust beans intake.
Vitamin A in locust beans also helps in reducing the risk/effects of eyes infections, minus eyes, myopia, glaucoma, etc.
Some medicines use the roots of the locust beans as part of the major ingredients, indicating how effective this natural condiment is.
Treats Hypertension
Hypertension, otherwise known as high blood pressure, occurs when the pressure of blood pumped through the arteries is relatively higher than expected. One thing about this health condition is that it is a silent killer, meaning one may never be aware that one has it even for several years unless one goes for checkups.
Consumption of locust beans has been said to prevent and treat hypertension. This is because the seeds of the condiment are found to be rich in antihypertensive properties. The leaves of locust beans also contain procyanidin, another component proven to be effective in lowering blood pressure in humans.
Remedy for Diarrhea
Diarrhea occurs when there is a sudden increase in the frequency, looseness, and volume of your faeces.
Locust bean contains tannins and pectin, both of which are recommended most times for people with diarrhoea.
In addition to the above, Nyandanu et al., 2017 in a study reveal that leaves, bark, roots, and fruit of African locust bean could be prepared as a local remedy for treating myriads of health conditions, such as fever, diarrhoea, stomach problems, boils, and burns.
In support of this claim, Sina and Traoré, 2002 in a study also reveal that the bark of locust bean can be used locally for treating a wide range of diseases, including diarrhoea, sterility, bronchitis, pneumonia, leprosy, skin irritations, inflammation, parasitic worms, to mention but a few.
Excellent for Gum Health
The mouth is packed with legions of bacteria. Although some are harmless, yet there are some that can attack the teeth and gums to cause certain infections.
However, one of the best ways to prevent /treat gum-related diseases is by consuming locust beans.
These natural condiments contain some properties that are very helpful in healing mouth ulcers and relieving receding gums while also inhibiting the growth of bacteria, causing tooth decay in the mouth.
There are also African countries (such as Cote d’Ivoire) where the bark of locust beans is being infused, soaked and boiled to prepare local mouthwash for steaming and relieving toothache.
Additional Information from Healthguide NG
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Potato leaf is one of the two major types of leaves that tomato plants exhibit.
It has a smooth edge when compared with the serrated edge of the regular leaf.
The shape is oval and may feature notches separating large lobes.
It has a dark green colour.
Examples of Potato leaf tomatoes include the Brandywine, Prudens Purple, Brandy Boy, Lillian’s Yellow Heirloom, Japanese Black Trifele, and others.
The potato leaf trait is recessive.
Potato leaf is called Ewe Anamo in Yoruba and Hausa call it Ganyen Dankali
According to a study by the Louisiana State Agricultural Center, sweet potato leaves or “talbos ng kamote” provide ascorbic acid (Vitamin C) and Vitamin B to the body.
But it also offers other vital nutrients like Vitamin A, Vitamin K, B-Carotene, B6, Thiamine, Niacin, Zinc, Riboflavin, Iron, Folic Acid, Calcium, and Protein.
It is an all-season vegetable with so much more to offer. Here are some of the health benefits of sweet potato leaves:
Anti-Diabetes
Foods like sweet potato leaves are desired for its anti-diabetes properties and for diet therapy. Several studies have already proven that this plant has anti-diabetic compounds that lower blood glucose content. This is advantageous to know considering that the Philippines was reported to be a diabetes hotspot now with 6 million Filipinos having diabetes in the country today.
Helps in Heart Health
Sweet potato leaves have lots of Vitamin K which helps in de-calcifying arteries of hard and harmful plaque deposits, a major cause of heart attacks. Vitamin K in sweet potato leaves also helps reduce inflammation of the cells lining the blood vessels along your veins and arteries. Including sweet potato leaves in your daily diet helps you maintain healthy blood pressure and reduces the risk of heart attacks.
Anti-mutagenic and Antioxidant
Now, this is the most interesting quality of sweet potato leaves: they have antioxidants and antimutagenic compounds or substances that reduce the rate of mutation of cancer cells. In fact, a study of the effects of 82 kinds of vegetables and plant compounds on the mutation and replication of cancer cells indicated that sweet potato leaves are the ones with the highest cancer-checking rate.
Anticoagulant
The vitamin K component of sweet potato leaves facilitates the blood clotting abilities of our blood. Sweet potato leaves are known to have this particular quality, assisting the body to help recovering fast from cuts, bruises, and blood clotting problems.
Enhances Eye Health
Sweet potato leaves are proven to be high in lutein and zeaxanthin (xanthophylls) which is supposed to contribute to the prevention of cataracts and Age-related Macular Degeneration (AMD). Lutein is also an antioxidant which means it prevents oxidative damage to eye lens muscles that contribute to cataracts due to old age.
Anti-bacterial
An extract from the lyophilized sweet potato leaf powder from a variety of sweet potatoes provides antibacterial properties. Moreover, the water extracted from the sweet potato leaves inhibited the further growth of food-poisoning bacteria such as the pathogenic E. coli, Staphylococcus aureus, and Bacillus cereus.
Helps in Bone Health
The Vitamin K in sweet potato helps in maintaining the calcium in our bones, thus reducing the risks of developing osteoporosis (bone loss) and lowering the incidence of bone fractures in post-menopausal women.
Additional Information from naturalcancermedicine.org/sweet-potato-leaves-talbos-ng-kamote-amazing-health-benefits/
When you see an oval green fruit with spikes on the outside, and a soft, white pulp on the inside, what comes to mind is the soursop fruit.
Soursop is a member of the Annonaceae family, the fruits, which grow on trees, are large and oval-shaped. The green exterior, which has spines on it, covers a white, fibrous flesh which grow up to 8 inches and can weigh up to 10 pounds.
Also known as graviola, custard apple and Brazilian pawpaw, soursop is a tropical fruit native to Central and South America. Soursop (Annona muricata) and is a tangy and edible fruit, cultivated and grown in evergreen regions. The fruit is largely exported to other countries such as Italy and Nigeria, where it’s used in various foods and drinks, as well herbal medicines.
In Nigeria, Yoruba call soursop ebo or apekan, sawansop by Ibo, and fasadarur or tuwon biri by the Hausa.
The exact origin of soursop is unknown, but it has been cultivated in South America and Africa for thousands of years. It can also be found in Asia, by the name of “sirsak”.
Soursops are mostly available year-round in tropical climates. Every region varies with specific availability, but the fruit’s peak season generally occurs from spring through the late fall.
It tastes sweet and is slightly acidic, and can be consumed raw or used in smoothies, desserts, and juices. In addition to the pulp, soursop leaves are also used to prepare tea.
Soursop is a source of fiber that decreases the rate at which sugar is absorbed from foods. This can help to manage blood sugar levels and prevent insulin resistance and diabetes.
This fruit also contains high amounts of vitamin C and flavonoids, which are compounds with antioxidant and anti-inflammatory properties that help to combat free radicals and reduce inflammation. It can be used to relieve gastric problems (like ulcers and gastritis) and prevent the development of health conditions like high blood pressure and cataracts.
Broader Health and Nutritional Information
Relieving Anti-Inflammatory Diseases
Soursop contains anti-inflammatory properties that prevents the reduction of inflammation-producing cytokines. These are generated by the body in the presence of inflammation. This fruit can therefore be useful for the relieve of symptoms of inflammatory diseases, like arthritis, arthrosis and rheumatoid arthritis. Learn more about naturally anti-inflammatory foods you can add to your diet.
Preventing Diabetes
Soursop contains great amounts of antioxidants that protect the pancreatic cells that are responsible for the production if insulin. This helps to prevent insulin resistance and diabetes.
Furthermore, soursop is a great source of fibers, which decrease how quickly sugar is absorbed. This can help to regulate glucose levels in the blood, which can help to control diabetes in people who have already been diagnosed with it.
Maintain Eye Health
Because it contains lutein, an antioxidant compound that is important for eye health, soursop helps to decrease the development of illnesses like cataracts and macular degeneration. These conditions are associated with aging and cause eye damage, leading to vision loss.
Protecting the Stomach
Soursop contains anti-inflammatory and antioxidant properties, which reduce damage caused by free radicals in the stomach. This promotes a reduction in stomach acid production, making this fruit beneficial for protecting the stomach, improving digestion, and help to manage some diseases, like ulcers and gastritis.
Improving Stress and Anxiety
Soursop leaves contain anonaine and asimilobine, compounds that soothing properties that act on the central nervous system. These compounds interact with serotonin (a neurotransmittor responisble for mood regulation), which can improve mood, stress and anxiety. Read more about other home remedies for gastritis that you can prepare to relieve symptoms.
Regulating Blood Pressure
Soursop contains potassium, an mineral that is essential for the body’s elimination of sodium through the urine. Potassium is also important for blood pressure management.
In addition, this fruit also contains antioxidants which promote arterial health and act as a vasodilator. It helps to promote blood circulation, which can also influence blood pressure. Check out other natural home remedies for blood pressure that can complement your medical treatment.
Strengthening the Immune System
Because it is rich in antioxidants and anti-inflammatories, like vitamin C and quercetin, soursop helps to manage excess free radicals and strengthen immune system cells. This helps to prevent allergies, colds and flu.
Combating Constipation
Soursop helps to combat constipation because it is rich in water and fibers. These components promote natural bowel movements and add bulk to the stool, which facilitate stool elimination. See a list of other naturally laxative fruits that can facilitate regular bowel movements.
Maintaining Hydration in the Body
Soursop pulp contains about 82 g of water, which can significantly hydrate the body. It is often consumed in hot environments or during exercise, which helps to prevent dehydration.
Possibly Prevent Cancer
Recent studies show that soursop is rich in acerogenins, which are a group of metabolic compounds that have a cytotoxic effect that targets cancerous cells. In addition, it was noted in some studies that consuming soursop on a long-term basis can help to prevent and treat many types of cancer, like breast, colon, lung and prostate cancers.
Nonetheless, these studies have only been done in lab settings with isolated cells and animals. More studies are needed in humans to support the possible effect of this fruit on cancerous cells.
Nutritional Information
The following table outlines the nutritional information in 100 g of soursop:
Components
100 g of soursop
Energy
62 calories
Protein
0.8 g
Fat
0.2 g
Carbohydrates
15.8 g
Fiber
1.9 g
Calcium
40 mg
Magnsium
23 mg
Phosphorus
19 mg
Potassium
250 mg
Vitamin C
19.1 mg
Folic acid
14 mcg
To obtain all the benefits that soursop has to offer, it is important to include it in a healthy, balanced diet and to exercise regularly.
How to consume
Soursop can be consumed in its natural state, or used in other recipes for juices, mousses and ice cream. Soursop leaves can also be used to make tea.
Soursop tea: Place 10 g of dried soursop leaves in 1 liter of boiling water. Cover and allow to steep for 5 to 10 minutes. Strain and drink up to 3 cups per day, after meals.
Soursop juice: In a blender, place 1 cup of soursop pulp (diced and without seeds), 500 mL of water and 1 teaspoon of brown sugar (or sweetener). Blend until well-combined, then serve.
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Another way to consume soursop is through capsule supplements. Dosing varies between manufacturers, although the general recommended dose is 2 capsules per day, 30 minutes before meals. Soursop can cause some side effects; therefore, it is important to take it as directed a doctor or medicinal plant specialist.
Possible Side Effects
Some toxic effects, like kidney damage or death, can occur with very high doses of soursop leaves. These effects will only evolve, however, if you drink over 70 cups of this tea.
The development of neurodegenerative disease from consumption (like Parkinson’s disease) are associated with excessive, long-term consumption of soursop, although studies on this matter are not conclusive [2] .
Contraindications
Soursop should only be consumed by pregnant or breastfeeding women under the guidance of a doctor, as there are not studies available that confirm its safety in these populations.
This fruit is not recommended for people with Parkinson’s disease or low blood pressure. People who take medications for depression, high blood pressure and diabetes should communicate soursop use to their doctor before taking it, as this fruit can interfere with the effects of these medications.
Plantain is one of the good carbs you can eat and get away with.
Not only is it a good source of energy and starch, but it also aids bowel movement. Plantain has lots of minerals and it is a good source of vitamins A, C, B6, etc.
Yes, it is healthy, just like I mentioned above, the health benefit outweighs the cons if you are worried about the calories in plantain swallow. I heard it is a good source of carbs if you are diabetic.
Highly nutritious, plantains are grain-free and gluten-free and a good source of Magnesium, Calcium, and many other nutrients.
Incorporate plantain swallow into your weekly menu to balance out your diet.
It is not just to watch your weight but to keep on top of your health and dietary needs.
Look after your inner organs as much as you would care for your outer looks.
Ingredients
Green plantain
Water
Method
Cut plantains into smaller bits and don’t peel.
Put sliced and non-peeled plantain in a blender, add water, and puree till smooth.
Transfer the plantain puree to a pan, place on medium heat, and stir with a wooden ladle.
The plantain should feel stretchy at a point and the colour slightly darker.
You will know when the plantain swallow is fully cooked.
The avocado, or Persea Americana, is a fruit that belongs to the family of Lauraceae; a group that also includes members such as cinnamon and laurel.
There are dozens of varieties of avocado, ranging in size, colour and texture.
All are native to tropical climates and, when harvested, the flesh softens to a buttery texture that has become extremely popular in everything from dips to desserts.
From toast toppings to desserts and smoothies, avocado is often touted as a healthy fruit.
According to registered nutritionist Jo Lewin, it takes one through the nutritional highlights of this versatile fruit.
The popularity of avocado is down to its richness, creamy texture and mild flavour.
Research shows that 80g portion of Avocado contains:
152kcal/627KJ
5g protein
6g fat
5g carbohydrates
6g fibre
360mg potassium
56mg vitamin E
Top 5 health benefits of Avocado
1. Avocados are rich in nutrients:
They have been commended as an example of a nutrient-dense food.
Avocados are an excellent source of monounsaturated fat and vitamin E, and a good source of folate.
They also supply more soluble fibre than other fruits and contain a number of useful minerals including iron, copper and potassium.
2. Promotes Heart health:
Avocados are high in fat with 60 per cent of this being monounsaturated fats, which helps to protect against heart disease and lower blood pressure.
They also are an excellent source of potassium, folate and fibre, all of which benefit the heart and cardiovascular system.
3. Lowers cholesterol:
The oils supplied by avocado include oleic acid and linoleic acid. These unsaturated fats are recommended as part of a balanced diet to help manage cholesterol.
4. May help to regulate appetite:
There is no doubt that the calorie content of avocados is greater than other fruits and vegetables.
However, an interesting study has shown that the fat and fibre content of avocados leads to feelings of satiety which helps to regulate appetite.
5. Promotes healthy Eyes:
Avocados are a rich source of protective vitamin E, as well as carotenes which are thought to help keep the eyes healthy.
Is avocado safe for everyone?
According to research, some sensitive individuals may experience an allergy to avocado, this includes an oral allergy which may be triggered by a cross-reaction to birch pollen.
Avocado, along with fruits including apples, peaches, raspberries and blueberries, contain natural chemicals called salicylates.
Some people are sensitive to these compounds and may experience an allergic reaction including skin rashes and swelling, and if you are concerned about food allergies or have any other concerns, please consult your doctor or registered dietitian for guidance.
Here are some fantastic Avocado recipes to try:
Avocado salad:
Ingredients
4 Cos lettuce leaves, chopped
6 cherry tomatoes, halved
2 radishes, finely sliced
2 spring onions, finely sliced
50g cucumber, cut into small cubes
25g flat-leaf parsley leaves, chopped
25g mint leaves, coarsely chopped
1 avocado, chopped into chunky pieces
½ tbsp sumac (a crushed red, lemony berry, available in Middle Eastern and Indian markets or online).
Method:
STEP 1
For the dressing, mix the crushed garlic with a pinch of salt, lemon juice and olive oil. Set aside until ready to serve.
STEP 2
Combine the salad ingredients in a bowl, season and toss with the dressing just before serving. Serve with Crisp Za’atar bread.
Avocado Panzanella
With just 20 minutes of preparation and no cooking time, you’ll be able to whip up this colourful avocado and bread salad in no time.
Ingredients
800g mix of ripe tomatoes
1 garlic clove, crushed
1½ tbsp capers drained and rinsed
1 ripe avocado, stoned, peeled and chopped
1 small red onion, very thinly sliced
175g ciabatta or crusty loaf
4 tbsp extra virgin olive oil
2 tbsp red wine vinegar
Method
STEP 1
Halve or roughly chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion, and mix well. Set aside for 10 mins.
STEP 2
Meanwhile, tear or slice the ciabatta into 3cm chunks and place in a large serving bowl or on a platter. Drizzle with half the olive oil, half the vinegar and add some seasoning. When ready to serve, pour over the tomatoes and any juices. Scatter with the basil leaves and drizzle over the remaining oil and vinegar. Give it a final stir and serve immediately.
Variety they say, is the spice of life, the blending of fruits to make a smoothie is a very delicious way to consume your Avocadoes.
Preparation:
Make Avocado into Smoothie
Blend a little portion of mango, grind a little quantity of groundnuts, then, serve it step by step inside a transparent cup, to make it so attractive and appealing, refrigerate for a few minutes, until it is ready for consumption.
summer is upon us! Just like we are getting our summer body ready, we also love to prepare our snack. Let me introduce to you a yummy way to go enjoy Yoghurt.
Today we would be making frozen yogurt bark which is the perfect summer treat. It can be topped with fresh berries, fresh fruits, dried fruits, chocolates and crunchy granola; it’s a perfect hot weather snack. Damn! I’m salivating already.
Meanwhile, Yogurt is a food produced by the bacterial fermentation of milk. The bacteria used to make yoghurt are known as yoghurt cultures. It provides protein and calcium, and it may enhance healthy gut bacteria.
Let’s get into how we make this gorgeous snack
INGREDIENTS. Yoghurt: This is our main ingredient for the snack. Greek yoghurt is a perfect option but you can still use other yoghurts in as much as they are thick. You can choose to get sweetened or unsweetened yoghurt. Fruits: Make a choice of fruits you would love to take with your yogurt, clean them and chop into small sizes. And in case you’re using chocolate toppings, do choo your chocolate into small pieces. Granola: This is an additional condiment to the yoghurt snack. It’s a mixture of rolled oat, nuts and seeds.
Let’s get into the steps to bring this beauty alive
PROCEDURES 1. Get your baking pan out and clean it. 2. Line it with a baking sheet or parchment paper. 3. Spread your yoghurt on the baking sheet and level it up. Ensure it’s not too thin or too thick. 4. Add your chopped fruit sparingly over the yoghurt. 5. Add in your Granola over the combination. 6. If you want a chocolate topping, skip the fruits and granola. Then spread your chocolate chunks sparing over the yoghurt. 7. In case you used unsweetened yoghurt, drizzle your mixture with honey or maple syrup. 8. Put the mixture in the freezer and let it freeze till it hardens. 9. Get it out when you’re ready to take it and break it to consume. 10. Enjoy the chills of this delicacy as it goes down your throat.
You can enjoy it one day while reading your favourite novel or having any fun activities you enjoy. Yogurt is a food that can be enjoyed at any time of the day in multiple creative ways. Try this and your summer would be one of the best.
A flashback to the last topic we were told to plan our meals and snacks to include nutrient-dense foods.
Today we are going to discuss “Eating and Staying Healthy” during the dry/hot season.
The dry season is generally attributed to a scorching hot day, warm or even hot night.
Dry, dusty air, absence of rainfall are some of the signs that characterize the dry weather which occurs between December and February.
In some parts of the country, the weather could be as intense as biting one’s skin hypothetically, to cause immeasurable discomfort when one is exposed to it.
In most cases, the dry season is hot enough to cause so much discomfort hence the need to get prepared in order to stay healthy during the season.
Staying hydrated is essential for maintaining a healthy intestine, preventing constipation, avoiding kidney stones, and more.
Being properly hydrated also impacts mental performance.
Research shows that as little as a 1-3% loss of body fluid can impair mood, reduce concentration, increase headaches and fatigue, interfere with working memory, and boost anxiety.
We will take a look at how fruits and vegetables whose inclusion in our diet can keep us hydrated and help remedy or address dehydration during the hot season.
A quick look into some selected fruits and veggies is as follows;
Cucumbers
Cucumbers are popular long, lean, and green garden vegetables.
Technically, they’re fruits from the same family as watermelons and pumpkins, but most people consider them veggies.
All that water in cucumbers can help keep one hydrated, plus, the fibre boost they give helps stay regular and avoid constipation.
It contains vitamin K which helps blood clot and keep your bones healthy.
Vitamin A is vital in improving vision, boosting the immune system, and reproduction.
It also makes sure organs like your heart, lungs, and kidneys work the way they should.
The health benefiting polyphenols called “lignans” present in cucumbers may help prevent osteoporosis, heart disease, and some cancers.
Antioxidants such as beta carotene in cucumbers can help fight free radicals in your body, unpaired electrons that damage cells and can lead to disease.
Cucumbers have a mild, refreshing taste and a high water content.
They can help relieve dehydration and are pleasant to eat in hot weather.
People eat cucumber as a savoury food, and for those who do not enjoy drinking water, adding cucumber and mint can make it more attractive.
Cucumbers may also have health benefits outside your body.
Putting them on the skin may help ease sunburn pain, swelling, and damaged skin.
That’s why people sometimes put a slice or two under their eyes, hoping to shrink bags and ease puffiness.
A picture showing sliced cucumbers.
Woman holding a cucumber slice over one eye.
Watermelon
Watermelon is another refreshing fruit full of healthy vitamins that also keep the body hydrated contains 90%water thus making it one of the best sources of hydration.
Watermelon is a deliciously healthy fruit, soaked with nutrients, low in calories and is free of fat.
When eaten in reasonable amounts provides many health benefits. You can eat all parts of the watermelon including the rind and seeds, according to the Healthline website.
Watermelon is a must-have, especially during summers.
No doubt its high water content makes it a strong weapon against heatstroke and other related issues.
It increases urination without stressing the kidneys and also helps regulate body temperature, organ and joint function, metabolism, appetite, and waste elimination.
A pile of cucumbers.
Slices of cucumber
Berries
They contain up to 92 per cent water and are rich in anthocyanins, which give them their deep hues and reduce post-workout inflammation and joint pain.
Blackberries
Blackberries
Don’t rely completely on fruit for hydration.
Make sure you’re drinking enough fluids throughout the day, particularly water.
Fruit may provide you with some nutrition and keep your body cool; however, it still isn’t as effective as cold water.
Make sure you drink water in between and along with all your meals.
However, patients with particular ailments can consult their doctors and dietician on how to eat right.
Nutrition is the study of how foods and drinks affect our bodies with special regard to the essential nutrients necessary to support human health.
It looks at the physiological and biochemical processes involved in nourishment and how substances in food provide energy or are converted into body tissues.
An important part of the study of nutrition is looking at the diseases that can result from malnutrition and the role food plays in the development of chronic diseases.
Nutrition explains why we choose to eat the food we eat, even when we know it may not be good for us.
Now with this background, we need to understand the work of a nutritionist.
Nutritionists advise people on what to eat and how to modify their diet so they can maintain or restore optimal health or to help relieve ill health and combat disease.
“To eat is a necessity, but to eat intelligently is an art.”
La Rochefoucauld
These nutrients which are the source of energy for our bodies are classified as:
Carbohydrates, (bread, yam, potatoes, rice etc),
Fat and oil, (butter, cheese, Vegetable oil etc),
Vitamins & Minerals (fruits, such as orange banana, pineapple, vegetables like spinach, carrot, okra cabbage, onions etc),
Proteins, (beans, meat, chicken, milk, fish) and Water (potable drinking water).
What is good nutrition?
This means obtaining the right amount of nutrients from healthy foods in the right combinations.
Poor nutrition can lead to lack of energy, digestive problems, food allergies, weight gain, weight loss, depression and anxiety as well as many of today’s most prevalent chronic diseases like Coronary Heart Disease and Cancers.
In essence, having nutritional knowledge and making informed choices about the foods you eat can help you achieve optimum health over your lifetime.
Why is Nutrition Important?
Most people know that good nutrition and physical activity can help maintain a healthy weight, however, the benefits of good nutrition go beyond weight.
Good nutrition can help:
• Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers.
• Reduce high blood pressure.
• Lower high cholesterol in the body.
• Improve your general well-being.
• Improve your ability to fight off illnesses.
• Improve your ability to recover from illness or injury.
• Increase your energy level.
It is advised that you plan your meals and snacks to include nutrient-dense foods that are also low in calories.
Remember, “you are what you eat”, so, eat right to live long.
