Author: Oladipupo Abioye

Oladipupo is a Pediatric Nutritionist with Lagos State Ministry of Health. He is an adventurous foodie and loves to teach and render presentations on foods and nutritional topics at different symposia.
He loves Messi but Chelsea FC is his baby.

Categories
Smoothies

How To Make A Healthy Ginger Juice

ginger juice
Photo: newhealthguide.org

Very few people are aware of the fact that a healthy juice be extracted from ginger root. I got the idea to write about this shortly after I heard how an elderly woman got relieved from her ill condition after drinking some portions of ginger juice. What interests me about this drink is that it is completely easy to make and yet contains numerous nutritional and medicinal benefits.

ginger juice
Photo: newhealthguide.org

I have had the rare opportunity of improving the high blood pressure level of my mum and some patients after placing them on ginger root chopped pieces but not as a  juice and it worked really well. This juice method makes it easier for every one to include in their diet rather than eating ginger raw. So, Lets see how this healthy drink is made.

Ingredients for Making Ginger Juice

  • Some pieces of fresh ginger roots depending on the volume of juice you would like to make.
  • Water

Equipment

  • A juicer or a blender and Knife
  • A sieve or muslin cloth

Method of Production

  • Clean in running water or in a bowl of water all your ginger roots until you are certain there are no extraneous matter on them.
  • Peel the ginger carefully using a small knife.
  • Cut the cleaned and peeled ginger roots into smaller pieces and place them into a juicer or a blender. You should note that there are some juicers that are made to extract juice and separate the fibre. In this case your ginger juice is ready. Using a juicer is a better method. Else?
  • If the ginger was blended, you must pour the blended ginger solution through a sieve to allow the separation of the juice. Use your hand to press for more juice extraction.
  • Your ginger juice is ready. It can be poured into a small container and placed in the refrigerator for longer keep.

Note: This juice is not to be funneled into your body directly like regular juices, you probably do not need more than three table spoons daily. It is usually consumed by adding one or two table spoons into your regular drinks and juices. Trust me, you will feel the ginger vibe in it.

Aiming at an improved immune system? #GOGINGERJUICE

Categories
Food Recipes

Learn How To Make Delicious Moi Moi From Corn

corn moimoi

Moi moi made from beans is clearly more popular than those made from other food items. I am certain that only a few people are aware that Moi moi can be made from corn. Well, if you are just hearing this for the very first time, then you are on your way to learning a very simple step by step method that will help you add variety to you daily meal plan.

Corn Moi moi or corn cake is also known as Nni Oka, Igbankwu Oka and Ekoki, amongst other names. The meal is usually used to entertain guests particularly during traditional ceremonies.

corn moimoi

Ingredients For Corn Moi Moi

  • 10 pieces Fresh corn still on its cobs.
  • 2 big sizes of Onions and Scotch bunnet pepper (Ata rodo) to taste.
  • Two handfuls of Crayfish, 2 big sizes of smoked fish and a tin of fresh prawn.
  • Water and 4-5 cooking spoon of Palm oil (Until the mixture turns yellow). Usually corn absorbs more palm oil than beans.
  • Cube seasoning and Salt to tast Usually 1 -3 cubes of seasoning will be fine.

Method Of Preparation

  • Peel of the husk and hair-like strands. Then remove the corn seeds from the cobs and get them washed properly.
  • Pour the corn seeds into a powerful blender, add small amount of water; to ease the movement of the blender’s blade. Add pepper, chopped onions and the cooked or steamed fresh prawns
  • Blend until completely smooth.
  • Pour into a big bowl.
  • Add palm oil, pieces of de-boned smoked fish, crayfish, cube seasoning and water to dilute the solution slightly just like you would do to to the regular Moi moi. Then stir properly. You could also add other food items to make the cake rich.
  • Portion into small containers or folded leaves or heat-resistant nylon and place each of them into a pot half filled with boiling water on a cooker. Do not forget to seal the each of the containers.
  • Cook for between 45 minutes to 1 hour. By that time, the solution should have solidified and ready.
  • Place on tray and allow cooling.

Your corn cake or corn Moi moi is ready to be served. Enjoy it!

Categories
Food & Nutrition

See Some Of The Nutritional Values Of Grape Fruit

No doubt, grape is one super fruit that can help add a whole lot of nutrients to your body system. Whether you are consuming green or red grapes, you can be certain of benefiting immensely from the juicy fruit.

Many argued that grapes are expensive but I tell them that the fruit is loaded with numerous diseases-fighting micronutrients, more than many other fruits that are classified as cheap. Therefore, when consume grapes, you should be rest assured you are getting value for your money. In this short post I will be sharing with you some of the reasons you should include grapes into your daily diet.

grapes
Photo: smittenkitchen.com

So what are the Nutritional benefits of Grape Fruit?

Are you prone to flu, cough or any other condition that is associated with the cold season? then you might need to boost your immune system by consuming some amount of grapes. These ill health conditions are usually due to lower levels of vitamin C which is one of the vitamins found in grapes. Vitamin C help in fighting free radical that attack cells within the body and make the immune system susceptible to external influence.

For those of you who are battling with high blood pressure, you would be shocked how this fruit can help you with the condition. One mineral that is necessary in the nutritional treatment and prevention of stroke is potassium which is found in high amount in grapes. A serving of the fruit on daily basis, will definitely improve your condition.

The antioxidants, flavonoids and other nutrients present make the fruit a good recipe for fighting cancer cells. In fact, many individuals who have suffered from dangerous constipation had used grape fruits to ease the situation. The fruit also has the power of helping patients battling with indigestion.

Without doubt, I can confidently say that there are only few fruits or vegetables that are loaded with the kinds of immune booster and bacteria fighting nutrients as much as grapes. So, when you visit the super market, do not forget to order for some for your family. It is a good way to start boosting the immune system of your home without necessarily using pills.

Categories
Food & Health

Go Fresh Instead Of Processed When Buying Foods This Season

fresh seafoods

The yuletide season is here once again. The rate at which everything happens so quickly is mind boggling. Every family is on a mission to purchase new items for their house holds and so; this seasonal increase in demand prompt market sellers to display all kinds of food items to customers as they are sure most of their goods will be completely sold within a short while.

This article is not a plot to completely discredit all processed foods. Although, they are to be included in our diets at minimum quantities. It is to shed more light on the desperation of people to get adulterated types of most fast selling food products into the floor of the market as they are aware of the bulk purchases which are usually made by consumers during this season without them taking time to ascertain if they are original or not. In fact, in most cases, you would not be able to determine which one is original or fake as the perpetrators of these acts use some of the best technologies to actualize their goals. Some of the most adulterated products includes wines, juices and canned products.

fresh seafoods

In my little research, I have discovered that based on the many events that had been schedule to hold in the “Ember” months and particularly December, the proliferation of adulterated products make a lot of people fall ill due to the effects of some of the concoction branded as originals while costing them the real celebration of Christmas as it could land them on sick bed battling with food poisoning.

It will interest you to know that fresh products are sometimes cheap to buy during this season as most people prefer to opt for processed foods because they are not ready to go through any preparation procedures to obtain their healthy final product. In my opinion, no one has business buying canned meats and carrots. The potential devastating ill effect of consuming a fake product branded in a popular colour is worst than imagined.

To keep your family safe this season, it is better you opt more for more fresh products as against packing loads of processed foods into your food shelves as most of these foods items have little nutrition and have been labelled as even unhealthy in many cases by international organisations and local authorities overseeing food issues.

#STAYHEALTHYDURINGXMASANDBEYOUND

Categories
Food & Nutrition

Which Gives More Health Benefits? Sweet Or Irish Potato

Sweet and Irish Potatoes

I had never thought of writing about this topic until a friend asked about it during one of the events I attended over the weekend. It was then I knew there could be many more people out there who do not know which is best for them to consume and the main differences or similarities between the two vegetables. It is important to state that it is erroneous to call them tubers just because of their resemblance to yam particularly sweet potatoes.

In some countries, the Irish potato is called white potato and there has been endless argument about which of the two vegetables is healthier for consumption either for the young or old. Potatoes, whether Irish or not, are generally a good inclusion into our diets. So, it is critical for you to note that either of both will improve your overall nutrition.

Sweet and Irish Potatoes

The chemical composition of both vegetable remains a tool that can make us see the nutrient levels in both veg. One area people are quite particular about is the amount of calories as most people seem to be on the train of losing some pounds o flesh. While sweet potato provides 90kcal per 100gram, Irish provides 93kcal per 100gram……making both vegetable close in calorie value. There is really no need to consider this factor when choosing which one to consume.

In the same amount of serving, both vegetables contain the same amount of carbohydrate with sweet potato containing about 3.3g of fibre in a 100g serving while Irish potatoes contains only 2.2g of fibre in the same 100g serving; making potatoes a good diet for people particularly children who have digestion issues.

The fat and protein content also are of similar levels. In both veg, there are no fat but they both contain some amount of protein. A 100 g serving of Irish potato contains 2.5 g of protein and the sweet potato contains 2 g of protein. In the case of vitamins, sweet potatoes provides more amount of vitamin A and C compared to Irish potatoes while Irish potato provides more amount of mineral (Iron and Potassium) than sweet potatoes.

For me, it is really a difficult one to determine which one is healthier in both as the two foods have their strengths and are majorly similar in some nutrients content. Depending on what health condition you are trying to treat or manage, one of the two foods may appear more appropriate for your situation. However, it does not render the other as less healthy or not healthy for consumption.

Categories
Food & Health

Why Shawarma Is One Of The Most Nutritious Snacks And Yet Shouldn’t Indulge In It

shawarma
Photo: kaylachanai.com

The sales of Shawarma has taken over most of the streets within Lagos, Abuja, Port Hacourt and some other state capitals within Nigeria. At first the consumption of Shawarma was commonly observed among the elites but at the moment, you can easily find Shawarma sales outlets very close to you even in places you least expect. Guess what? They can be deliciously made any where. What determines how tasty it is are the ingredients and the culinary skills of the chef. The major types of Shawarma are the beef and chicken.

shawarma
Photo: kaylachanai.com

Nigerians love snacking and while we were in the hunt for a major snack that we can enjoy any day and any time, the ones we see on daily basis like meat pie, scotch egg, sausage and others do not seem to appeal to us again. Immediately the Shawarma snack was introduce to us, particularly those of us who fall slightly above the low income earners, the acceptance could not but grow exponentially because it is the exact form of snack Nigerians have been craving for.

The ingredients used in making Shawarma are not only numerous but are also of good sources of nutrients. For a lot of people, Shawarma provides the opportunity for them to consume some amount of vegetables which had been embedded in the snack.

Chicken Enchilada Wrap Shawarma

In the context of a snack that contains adequate amount of protein (beef or chicken), fats ( The oil used), carbohydrates ( pita bread), vitamins and minerals (carrot , lettuce, onions etc) among other food items, one can confidently say there are only few snacks that can stand the nutrition that Shawarma has in stock.

Having said that, it is quite important to note that anyone who indulges excessively in Shawarma consumption stands a chance to become overweight or even obese as the snack is of high calorie based on the ingredients and the average size of one serving. With this high calorie value, it could also spike sugar level.

One of such ways to enjoy the snack without the fear of high calorie is to share with a friend or your siblings. That way, you have avoided funneling about 1000kcal out of the recommended 1900-2000kcal/day for an adult. Remember, it is meant to be a snack and most likely, you will be consuming other meals that will add to your calorie and eventually increase your weight wish if not properly controlled might result into serious health conditions.

Categories
Food Recipes

How To Make Tiger Nut Milk

How To Make Tiger Nut Milk

Just recently I wrote on the health and nutritional benefits of consuming tiger nut as a snack. When I share the article with some of my friends, a few of them complained that they do not like the tiger tubers because of the chaff. Having heard this from them, this prompted to write on how to make tiger nut milk; an alternative which helps you benefit from the nuts…I mean tubers.

Tiger nut milk is a healthy non dairy alternative for vegetarians. Many of them stick with soy milk and coconut milk not knowing that tiger nut milk even possess more nutritional benefits. Asides being healthy, the drink is also delicious. In this short post, you will see simple steps on how to make tiger nut milk in your kitchen.

How To Make Tiger Nut Milk

Equipments Needed For Making Tiger Nut Milk

  • A powerful blender
  • Muslin clothe
  • A plastic container with lid

Instructions For Preparing Tiger Nut

  • Properly wash the raw tiger nuts in running water until very clean. 1kg of the tubers will be enough to make tiger nut milk for a family of five.
  • Pour the clean tiger nuts into a plastic container and add enough water to cover the tubers up and place the lid over it.
  • Place the container in a refrigerator for 48hrs.  You could decide to keep it for 72hours. The longer you allowed the tubers absolve water and soften, the better. The reason for keeping in the refrigerator is to avoid fermentation of the tubers which will alter the taste.
  • After 48hrs, collect the container, strain water away and remove the deteriorated tubers. Wash properly again under running water.
  • Pour the tiger nuts into a powerful blender and add enough water that will allow the blades to move and blend the tubers. You could add more water in this process to obtain your preferred consistency.
  • Pour the thick solution over a muslin clothe and completely strain out the milk. You could add more water to the chaff in order to strain out more milk.
  • Add other ingredients to it based on your preference. I personally love to enjoy the natural and refreshing taste. Keep in the refrigerator or add some ice and enjoy.

If you do try this recipe, please do not forget to share with us the outcome. We would be glad to hear from you.

Categories
Food Recipes

Learn How To Make Spicy Banana Chips At Home

baked banana chips

I have always supported the idea of home made snacks more than the regular processed snacks sold in many grocery stores. One of such snacks is banana chips especially when it is well made. Children and middle aged people would love it. Plantain chips seem to be more common here in Nigeria but the very first time I tasted banana chip, it became love at first bite.

baked banana chips

Ingredients For Making Spicy Banana Chips

  • Three big size, semi ripe fingers of banana
  • A table spoon of lemon juice
  • Water
  • Salt ( Optional)
  • Butter or non sticky cooking spray

Equipment Needed

  • Knife
  • Oven
  • Foil paper

Instructions For Making Baked Banana Chips Is Made

The process involved is quite simple and you could involve your teenage children in the process of making banana chips. It is as follows;

  • Peel you banana fingers one after the other. Mean while, as you are performing this activity, pull out the tray in the oven and set it to a temperature of between 180-200F.
  • Slice them into tiny pieces (1/8inch) in a slanting vertical version and set aside.
  • Pour a table spoon of lemon juice into about 50cl of water, add a dash of salt, mix well and submerge the sliced banana into the solution and take out immediately. Do not do all at once, do it in batches and set aside
  • Cover the tray with a foil paper and rub slightly with butter or spray with a non sticky cooking spray to avoid sticking.
  • Carefully place the sliced banana on it one after the other and return to the heated oven.
  • Keep in the oven for 80mins and check. Turn slices, once they are in your preferred baked colour and place in oven for another 30mins.  Do not forget to check at 20 min mark to avoid over burnt bananas.
  • Fetch them out of the oven once they are ready and air dry. The longer you air dry them, the crispier  they are.
  • Once they are dry enough, keep in air dry container.

Your crispy baked banana chips are ready for consumption. The good thing about this is that they can be included and portioned out as snacks for your children when going to school. It is healthier than the sweetened ones sold in supermarkets and not difficult to make.

When you do try this, do not forget to get back to us.

Categories
Food & Body Food & Nutrition

The Way Tangerine Benefits Our Body May Surprise You 

tangerines

I cannot but remember those days as a primary school pupil, most of my friends would always preferred tangerines over the regular oranges because it can be easily shared among friends. We all loved to consume the seeded fruit without knowing the benefits.

When the season of tangerine is here, you start seeing every road side fruit seller displaying some of this nutrient loaded fruit that has the capacity to put you on the path of good living. Although, tangerine and the common orange have similarities in shape and size, it is important to note that they have some differences in their nutrition profile.

tangerines

In this short post, I will be sharing with you some of the two major reasons you should consume adequate amount of this juicy fruit this season.

FIBRE:

While many families place emphasis on consuming adequate amount of protein and carbohydrate, very few individuals have deemed it healthy to consume some servings of fibre on daily basis. Tangerine is one of those fruits that is rich in fibre; a special type of carbohydrate that is not converted to sugar.

Fibre helps you avoid constipation, can be used in weight management and reduces cholesterol levels. What makes tangerine a healthy choice for me is that I find it easier to consume the whole fruit with the fibre than the common oranges. It also has the advantage of being easy to consume by children.

NEXP PAGE [2] : Tangerine and Skin Beauty…

Continue reading “The Way Tangerine Benefits Our Body May Surprise You “

Categories
Food & Health

Is Consuming Noodles Really Unhealthy As Portrayed? See The Truth In Black And White

cooked noodles

A lady recently asked me a question about noodles and how healthy it is to be consumed by children and pregnant women. She further stressed that everyone around her feels she is doing herself a great harm anytime they see her eat the spiral tangled  looking food. This is definitely not the first time I am hearing this information. It is gradually crippling into family discussions and the argument had always been whether it is a good food to eat without causing any major health damage to our body system.

In fact, last week, a colleague of mine who just returned from a symposium informed me that one of the speakers who is a health expert claimed that noodles should not be served to children with special needs as it causes major health complications from indigestion to poor memory. Many of these labelings are out there on the internet and spreading like wide fire.

The real questions are; Are noodles actually in the fore front of causing cancer, diabetes, high blood pressure and obesity as people have painted it to look like? or Is this just a plot from business killer within Nigerian to damage the reputation of the leading noodles manufacturing company? or is the information just a regular rumour without a substantial fact to buttress it? These I gave a deep thought and I have decided to unravel the real truth.

cooked noodles

It is a known fact that noodles are a group of highly processed foods, containing high amount of sodium and due to its processing levels; contains low amount of nutrients. However, it is completely untrue and there are no known establish facts on how consumption of this type of food had single handedly caused ill medical conditions in human. My questions to the proponent of “Noodles is harmful” is what level of health damage has consumption of noodles caused in countries such as China and Korea where it is highest.

The Argument That Noodles Is A Top Concern In Obesity

The argument that Noodles is also a leading cause of obesity does not hold waters. In Nigeria and anywhere around the world, Obesity is usually caused due to consistent and sometimes glutonic consumption of foods high carbohydrate and fat without caution except in the cases of those who are genetically obese. In this scenario, if you are of the opinion  that Noodle causes Obesity…..then you should probably stop consuming spaghetti, wheat and other high carbohydrate products.

I rarely consume Noodles because it is a processed food but I have never tried picking out this “quick to prepare food” as the only bad egg amidst plenty rotten ones. Consumption of noodles is not as bad as many articles portray it. Including some amount of noodles into your weekly diet will definitely not do you any harm. If you feel noodle will make you obese, it is better you start portion control and stop eating the family size quantity and if you feel noodles are void of nutrients based on its processing level, you should consider adding some vegetables to it during cooking to raise the nutrient level. I bet you would enjoy it even more

Just like any other food products; even fruits and vegetables, consistent excessive consumption will definitely harm your body. Its is advisable to limit your consumption of noodles to acceptable levels.

I work with children with special needs and the nutrition team which I belong to, over the years had occasionally included noodles into the diets of some of our children without noticing any ill health change. In fact there had been improvement which can only be attributed to the collection of foods included in their diets.

If we must label any food as completely unhealthy…….we must present scientific facts from trusted sources to establish our claims.

Categories
Food Safety

WHO: Processed Meat Now Confirmed To Cause Cancer

Processed meat

On that day, I glued fastidiously to the television in my office as I have promised myself to follow the ministerial nominee screening by the Senate from beginning till the end, it was just as if the Deputy Senate president knew what was going on in my mind. He asked the University Don about the approach he would adopt to curb the spread of cancer among Nigerians.

He further insinuated that the publicity for HIV had overshadowed cancer; however cancer is gradually taking the lead position in the number of deaths recorded annually. Coincidentally, as I plan writing on how canned meat could lead to cancer, the World Health Organisation, WHO recently affirmed that consumption of processed meats is associated with cancer.

Processed meat

In actual fact, WHO via its cancer research unit stated that processed meats are now classified as carcinogenic to humans based on the numerous studies that had linked the food type to specifically colon and colorectal cancer.

Many readers would question; what exactly is a processed meat? The health umpire defined processed meat as any type of meat that is salted, cured or smoked to enhance its flavor or preserve it. Processed meat generally contains pork or beef, but may also contain poultry. Without doubt all the canned meat products on the shelves of supermarkets fall into this category.

This claim by WHO did not go well with everyone. A leading group of antagonists of WHO’s pronouncement; North American Meat Institute and The National Cattlemen’s Beef Association who believe that the data had been doctored to ensure a specific outcome. It was also emphasized by one of their top ranking officers that scientists who issued the report were split on their decision to make an explicit link between red meat with cancer.

According to estimates cited by the WHO, about 34,000 cancer deaths per year worldwide can be attributed to diets that are high in processed meat. While the value is only a small fraction of the 8.2 million deaths caused by cancer in 2012, it is imperative not to discard the necessity of adhering to this claim.

As a practicing nutritionist, I would advise you to stay clear of processed canned meat, reduce your read meat intake, consume protein from fish source and ensure you eat a well balanced diet without unnecessary addiction to a particular food. The rate at which people are diagnosed with cancer is unimaginable. Excessive consumption of this type of diet will definitely put you at high risk of cancer.

ALSO READ: What Is Processed Meat? and Red Meat vs White Meat?

Categories
Food & Nutrition

Adverse Effects Of Consuming Excessive Vitamins

vitamin wheel
Photo: medicalnewstoday.com

The need to consume foods rich in vitamins and minerals cannot be overemphasized. In fact, most of the ill health conditions that we face in this period is usually due to reduced or low consumption levels of a specific vitamin/mineral or a group of them. A typical example is night blindness, a disease condition which is caused by lack of vitamin A.

Having said that, it is clear to me that many people are unaware of the health implications of consuming excess vitamins on daily basis. The excess vitamin you take has no advantage whatsoever to your overall health.

There are basically two main groups of vitamins; water soluble and fat soluble vitamin. They are named based on how these vitamins are stored and dissolved in the body. In the case of vitamin A which is a water soluble vitamin, there had been indications of it causing birth defect in pregnant women when consumed in excess amount on daily basis.

vitamin wheel
Photo: medicalnewstoday.com

No doubt that the vitamin is needed for night vision, immune system function and healthy growth but one has to be mindful of the danger associated with excess consumption. The recommended dietary allowance for vitamin A for adults males older than 19 is 900 mcg  and for adult females is 700 mcg for females. A condition of Vitamin A toxicity is known as hypervitaminosis and may occur after taking excessive amounts of vitamin A for a long time.

For most of all these vitamins, water or fat soluble, the symptoms of excessive consumption include fatigue, reduced appetite, nausea, dizziness, headache and dry skin. In very rare and severe cases, hypervitaminosis may cause the damage of internal organs like liver.

My recommendation to you is that if you must raise your vitamin level via supplementation, there is need for you to speak to a medical doctor. You should note that some of our daily meals already contains certain vitamins and some of the processed foods are vitamin fortified. Supplementation has to be properly administered in such a way that it will not to give room for excess intake.

Categories
Smoothies

Things To Consider Before Taking Fruits Smoothie As Breakfast

banana tangerine milk smoothie

Just before you Take fruit smoothie as Breakfast, Read this: Fruit smoothies are definitely a good and nutritious option for improved growth and immunity for all ages. In fact, most nutritionists would not hesitate to include certain smoothies into the diets of their patients especially breakfast meals as these smoothies can be easily made and consumed. Having said that, although smoothies are good but consuming smoothie as breakfast can cause some serious stomach upset in certain individuals and it is important that you consider this before funneling some fruit smoothies into your system.

banana tangerine milk smoothie

A colleague of mine, in her quest to flatten her tummy started consuming fruit smoothie as breakfast. In her first day, it all went fine but after some days, she started noticing and feeling serious tummy discomfort. Unknown to her, she continued until she finally discovered that it could be as a result of the fruit smoothie she had started consuming as breakfast. In many young women, fructose mal-absorption is  a common occurrence.

When you are thinking of consuming fruit smoothie as breakfast, you should also consider the acid content of some of the fruit combination involved in the smoothie. Consuming such meal as breakfast, on a empty stomach could be a good step in the wrong direction particularly for ulcer patients. It is much more ideal to combine fruit smoothie with other food groups as breakfast rather that consume them as the main meal especially if you are prone to stomach discomfort. One fruit smoothie that I have found to be friendly with the stomach is that made from mature bananas. Smoothies containing papaya as a major constituent has been discovered to cause upset in certain people particularly if consumed as breakfast on an empty tummy

Another reason you might want to reconsider the fruit choices  for your breakfast is that some fruits are harder to digest than others and may cause  gas and bloating. Examples include cabbage, apples, blackberries, mango and papaya.

Smoothies are a good way to get healthy doses of fibre however it is critical to consider your body chemistry and tolerance before choosing to consume any smoothie particularly during breakfast.

RECOMMENDED: How To Make This Healthy Delicious Fruit Smoothie

Categories
Food & Body

Top Three (3) Fruits To Avoid While Pregnant

papaya seeds

Are you pregnant? This is a period to eat a lot of health fruits but there are a few fruits that you should avoid to keep you and your unborn child in good shape. Eat time you want to eat something, you must consider what consequence or effect will it be for your developing child.

papaya seeds

Many women had had miscarriages without knowing it could be due to the fruits that they consume during the early state of pregnancy. In this short post, I will be sharing with you some of the fruits to avoid during pregnancy as they affect  the overall makeup of your baby.

  • PAPAYA: Pregnant women should avoid eating papaya has it can lead to miscarriage or early labor. Unripe and semi-ripe papayas are rich in latex which leads touterine contractions. The blog further reported that it is believed that ripe papayas are good to eat during pregnancy as they are rich in vitamin C and nutrients which cures pregnancy problems like heartburn and constipation. Papaya mixed with honey and milk is an excellent tonic for pregnant woman during lactation. To be on the safer side, avoid having papayas.
  • PINEAPPLE: if you have a pregnancy complication, such as gestational diabetes, your health care provider may advise you to reduce the amount and type of fruit you can eat in order to keep your blood sugar at a healthy level. One of such fruit is pineapple as it could spike your blood sugar level beyond normal.
  • GRAPES: Grapes are good to consume any day, any time because of their high concentration of antioxidants. However, for pregnant women, there have been findings that showed that grapes causes build up of internal heat that disturbs the development of the growing baby.

Before you decide to adhere to any form of information, you are advised to speak with your health care provider. Do not miss any of your schedule with the Doctor and stick to the advise given to you for the wellbeing of your unborn child.

Categories
Food & Body

Top Four (4) Foods With High Hidden Amount Of Sodium

sodium_chart

There is no better time to discuss about the excessive consumption of salt in our societies than now. Many Nutritionist and other health professionals have been campaigning against high sodium content in our foods but yet, quite a high number of people are still embracing this ugly unhealthy habit leaving them at the edge of developing disease conditions ranging from high blood pressure and stroke to osteoporosis.

RECOMMENDED: Side Effects of Consuming Too Much Salt

On the other hand some people already know it’s best to stay clear of high-salt foods like spring rolls ad french fries, however, it is also critical for you to pay more attention on less obvious foods that are loaded with sodium.

sodium_chart

Most Nigerians already consume more than the recommended daily intake of 2300mg per day based on added salt in our diets. So, you will be doing yourself grave harm by indulging in foods or snacks with high hidden amount of sodium. Let’s see some of the foods that made top of our list.

CANNED VEGETABLES:

Canned meat is usually seen as product with high sodium with serious attention not directed to canned veggies. Eating vegetable is definitely a healthy option but may manufacturers of canned vegetable have added higher amount of salt to help extend the shelf life of the product. The bottom line is to subscribe to eating fresh vegetable instead of canned ones.

BREAD:

Whole wheat bread is one food usually consumed particularly by health conscious people as it is high in fibre and provides lower calorie value. Having itemized this, it is important to check the labels of these bread brands to ascertain that the sodium level is less than 150mg per slice to avoid increasing your total daily sodium intake.

BREAKFAST CEREALS:

If you are a lover of the popular brand of breakfast cereals particularly the imported ones; then you stand a chance to have been funneling into your system high amount of sodium. I do agree that there is nothing better than a quick, easy to make breakfast but you must be careful with these hidden sodium amounts. With a common range of 150 to 300 mg of sodium per serving of some of these products, it will do you a lot of good to check the labels and ensure the sodium levels per serving is less than 150mg.

SPORT DRINKS:

A lot of my friends have turned sport drinks to soft drinks. They carelessly drink it even when they had not expended any serious energy like those who are in real sports.

Asides from the fact that these drinks contains high amount of sugar, they are also loaded with some sodium levels because the manufactures put into consideration the amount of sweat (loss of electrolyte too) loss during sporting activities and so created a drink that will replenish loss of electrolyte and fluid. My advise for you is that if you are thirty, please drink some water.

I do hope you find this helpful.

Categories
Food & Nutrition

Cassava Leaf Nutritional Value; A Food Eaten In Some African Countries

cassava leaf soup
Cassava Leaf Soup: multiculturalcookingnetwork.wordpress.com

In this part of the world, Cassava is mainly grown for the tubers but this definitely is not the only reason some African countries grow the cassava plant. Nigeria is the world’s highest producer of Cassava root tuber but it appears to me that no one in my country cares about the usage of the abundant cassava leaves either for nutritional or medicinal purposes.The leaves are mostly left to rot on the farm or packed to be given to animals as feed; the latter sounds better.

Sierra leone, Liberia and Guinea are some of the major African nations that include cassava leaves into their diets. In fact, in Sierra leone and Guinea, cassava leaf soup is a staple and usually enjoyed by both the old and young. According to some researches carried out on the leaf, it was found out that cassava leaves contains high amount of protein, minerals and vitamins. It was reported that consumption of 400g cassava leaves is equivalent to protein intake of 45 to 50 grams. For some of the rural communities in countries where it is majorly consumed, cassava leaves had been the major source of protein.

cassava leaf soup
Cassava Leaf Soup: multiculturalcookingnetwork.wordpress.com

As if that was enough,  It contains some amount of vitamin A, vitamin B1 vitamin C, calcium, phosphorus, protein, fat, carbohydrate and iron. Also, there is wide believe that the consumption of the leaves can be a cure for rheumatism, headache, fever, diarrhea and  intestinal disorder. The irony about this plant is; while the root tuber has been widely criticized by nutritionist as an unhealthy food item due to its high starch content and lack of nutrients, the leaves are loaded with many nutritional values but rarely consumed.

It is important to extend this note of warning to all and sundry that- never should you try to eat cassava leaf in its raw form while believing the leaves are been consumed in other countries. The poisonous cyanide in its leaves is a multiple of that in its tuber. However, cooking process eliminates the poisonous effects and that is why citizens of these countries had continuously enjoyed soup made from it without any long or short term adverse effect

In my opinion, if the leaves are of no economic value to us here in Nigeria, we should consider exporting the leaves to countries where it is enjoyed.

I will be sharing with you the Guinea way of  making cassava leaf soup. Keep checking this space for the recipe.