Category: Food & Nutrition

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Food & Nutrition Knowledgebase

The Differences Between Broilers and Layers Chicken Meats

FRIED CHICKEN THIGH

Broilers and Layers are both chicken types which can be consumed. In this era when there is serious campaign against consumption of imported chickens, the sales of farm reared live or freshly slaughtered chickens have sky-rocketed but it has not gotten anywhere near its peak.

The market is still large enough for tens of thousands of farmers to maximise. In my little spell as a poultry farmer in the past two years, I have come to the realization that very few consumers know the differences between these birds and their meats. This had made many people to make wrong choices only to later find out their errors.

LAYERS CHICKENS WITH EGGS

Differences Between Broilers and Layers Chicken Meats

When these chickens (layers and broilers) are yet to be slaughtered and de-feathered, it is quite easy to identify them. Broiler birds are usually white in colour while layers are commonly brown or black. However, this is not the rule as there are layers that are white in colour too, the brown and black are just more common.

In many situations when consumers are about to purchase the meat of birds for consumption in the open market, they cannot tell the differences between the chickens that meet their preference in terms of taste, texture and flavour.

Let me start by explaining the background differences between the two types of birds:

Broilers are birds raised only for meat production while Layers are those raised mainly for egg production. In most cases, after layers are low in egg production, they are sent into the market as meat birds. Now lets see the differences between the meats from both birds.

FRIED CHICKEN THIGH

(1.) Broilers meat are usually juicier and softer compared to that of layers. This is because broilers are market ready when they are between 8-12 weeks old since they are only grown for their meat value. They contain higher values of fat and protein due to their diet composition.

On the other hand, layers meat are tough and are usually sold into the market when they are about 2years old. They start laying in 24 weeks and many of them lay for more than a year before their eggs production begins to reduce until they no longer lay eggs. That is when the birds are sold out.

(2.) Layers are usually enjoyed by those who love tough meat. It is important to state that the nutrient value in these birds are lower compared to that in broilers. During cooking the meats from both birds, mild and low heat is required for broilers while high heat can be deployed for layers.

SEE: How To Slaughter Animals To Make Meat Tender!

For a good number of eateries and restaurants, broiler meat are fried directly without cooking them unlike the layers meat that compulsorily needs cooking before frying. They are also grilled and roasted easily.

ALSO SEE: Beef is for Cow, Pork is for Pig Meat, See All Meat Names

I do hope this short article will help you a bit.

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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.

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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.

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Food & Nutrition

Debunking The Myth On Catfish: Good Source Of Healthy Protein

catfish

At a time in Nigeria, the consumption of fish was generally low as people will prefer to eat meat products. Gradually, as the proliferation of the production of fresh fish began to find its way into the economy of our nation, we started to witness geometric growth in the consumption of fresh fish and an obvious decline in the number of those who patronize imported frozen fish based on the many options of freshly processed fish that stare the consumers in the face.

In the light of meat consumption causing increase in many diseases particularly those that concerns the heart, it remains quite a healthy choice to substitute meat for fish in some our meals.

catfish

Catfish and Its Nutritional Benefits

Catfish is a group of slippery skinned fish usually with large head. In Nigeria, the very common type is Clarias gariepinus which is sold in all popular joints and food outlets within major cities in Nigeria. It has become a delicious meal for people who are lovers of fish.

One interesting attribute of catfish is that it supplies enough amino acid and helps in developing your muscles. According to some authors, the protein in catfish is described as complete protein. Also, there is no better and easier way to boost your intake of Omega-3 and Omega-6 fatty acid; a combination of nutrients that boost your heart condition and play an important part in your body’s health.

Asides the high protein content, catfish supplies good amount of vitamin B12 which is a critical for improved health. It is also low in mercury; a mineral that affect the nervous system and had been found to cause birth defect in some pregnant women at child birth.

Why Would Catfish Be Labelled Toxic?

In some articles, the consumption of catfish and other farm raised fish have been labelled toxic due to the pesticides and antibiotics levels but this is completely untrue as the quantity of these items used during the raising of the fish is completely negligible and have not been found to cause any health damage. The recent report spreading through the internet, claiming catfish is unhealthy and toxic is very laughable and holds no water.

The proponents of this claim are propagating this information based on researched carried out on fish reared in the US. Although, I still have some doubts on their claims but it is outrightly erroneous to conclude that all cat fish raised in other parts of the world are toxic based on those raised in the US.

Also, some food and nutrition writers have have condemned consumption of farm-raised catfish and have reported that the farm raised catfish have no nutrient compared to those caught in natural waters. While this can be true in a way, the argument is not enough reason to label them toxic as most meat products are farm raised and not caught in the wild.

Catfish pepper soup is a sure healthy food to eat any day, any time especially when garnished with ginger, garlic, onions and other natural ingredients that will improve not just the taste and flavour but the nutrient level. In this December period, do not forget to get some servings of home made catfish pepper soup.

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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 “

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Food & Nutrition

Unbelievable Nutritional Benefits Of Eating Tiger Nuts (Ofio)

tiger nut ofio

Popularly called ‘Ofio’ by the Yorubas,  ‘Aya’ by the Hausas; and Imumu by the Igbos, this Nigerian snack has not been seen as a highly nutritious food item and so had been abandoned only to be consumed by the locals. In fact, in my societies in Nigeria, tiger nut is only seen as snacks for the northerners, they do not have any believe that the small round shape tuber could be loaded with health benefits.

The consumption of this tuber is not only peculiar to Nigeria or West Africa. Tiger nuts tubers constitute diets of many people in North Africa and Spain. It is know to be eaten in its natural form in North Africa while the tubers are consumed as a drink called chufa in Spain.

tiger nut ofio

Nutritional Benefits Of Tiger Nuts

Very few snacks are loaded with higher amount of fibre as much as tiger nuts. The nutritional benefits of tiger nut include a higher fibre content than even that of carrots, oat bran, cabbage and Chia seeds. You all know why we need to include a good and healthy amount of fibre in our daily diet. In serious cases of constipation, fibre helps on easing up stooling. Also, because fibre helps in filling one’s stomach quickly, this snack can be used in weight management.

There is wide spread believe and some forms of evidence that the consumption of tiger nuts by nursing mothers can actually boost the production of breast milk which can help in feeding their babies. In some communities, the tiger nut is used in the production of a local drink called kunun Aya, which can be enjoyed by everyone regardless of your age bracket including nursing mums. The milk-like drink also contains Vitamin E which is critical for improved fertility in both Men and Women. The vitamin is also used in cosmetic industry has it has the capacity to prevent ageing.

More Health & Nutritional Benefits of Tiger Nut

Bananas and potatoes had always been seen as the almighty foods in the supply of high amount of potassium to the body. It will surprise you to know that tiger nuts supply more potassium than banana. Consuming about 25 pieces of the nuts gives the body 139 mg of potassium which is at the same level as a potato or an avocado.

The tuber also play an important role in the lives of the Chinese. Tiger nut milk is used as a liver tonic, heart stimulant. The milk is consumed to heal serious stomach pain, to promote normal menstruation, to heal mouth and gum ulcer and is a powerful aphrodisiac (s£xual stimulant).

Protein is usually known to be high in animal food sources. However, tiger nuts supply an impressive non animal protein which can be used as a good substitute particularly for those who do not have access to animal protein. Protein is essential for the proper growth, repair and development of the entire body. It is also important to note that the tubers contains numerous antioxidants that help fight free radicals

We can keep on enumerating the numerous nutritional benefits of this tiger nut tuber. Tiger nuts are healthy to consume.

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Food & Nutrition

You Think Skimmed Milk Is Healthier Than Whole Milk? Read This

cereal and milk

The publicity given to skim milk is really mind blowing as the product is gradually becoming viral. Some years ago, this purportedly healthy product was quite uncommon in this part of the world until the sudden marketing strategies that has brought it on our food shelves.

The question is; What is skim milk? According to wikipedia, skim milk is made when all the cream (also called milk fat) is removed from whole milk. Sometimes, only half the cream is removed, resulting in semi-skimmed milk instead. In other words skimmed milk is defatted whole milk.

cereal and milk

Is Skim Milk Healthier Than Whole Milk?

In this period when there is so much noise about deleting fat from the diets of many people, a milk product with no fat or a reduced amount of fat became quite attractive to a lot of people seeking a healthy lifestyle. In fact, many hospitals and clinics have been marketing outfits for this product.

Technically, skim milk should be a healthy product based on the definition given above but – have you ever questioned how the fats are removed and what other ingredients are added to make the product more stable? Have you also questioned what happens to the availability of fat-soluble vitamins in the whole milk?

In my little understanding of food science and technology, I do know that in processing, once a constituent is removed, usually another one must be added to help the product. In the case of skim milk production, once the fat is removed, the product becomes tasteless and the manufacturer adds some amount of sugar to make it a bit sweeter which makes the sugar level in skim milk more than that in whole milk.

Vitamins You Are Missing On With Skim Milk

Another reason I have been careful about including skim milk in the diets of my patients is that it deprives them of fat-soluble vitamins which had been lost due to the removal of fats from the whole milk. These essential vitamins are vitamin A, D, E, and K. You should note that calcium absorption is enhanced by the availability of Vitamin D, but the Vitamin D  is in the fat of the whole milk, so the removal of the cream makes the process of absorption of fats impossible.

According to Dr. Frank Lipman’s blog; he stated in one of his articles that because skim milk is a highly processed, “altered” food, it can leave you feeling unsatisfied and experiencing cravings for something more. Our bodies thrive on whole foods, the way they are found in nature. Eating a diet full of high-quality protein and healthy fats from whole foods can prevent the ups and downs and cravings that come from eating fat-free foods that are “missing something.

I do understand that the calorie value in skim milk is much lower than that in whole milk due to the loss of fat and this make it more attractive. However, in my own opinion, if you are supposed to reduce your calorie intake because of health reasons, it is better to choose whole milk with full nutrients while adhering to portion control than consume skim milk.

The fuss about a “NO FAT DIET” is a scam…….please, wake up. Fats should always be included in our diet but at a calculated amount.

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Food & Nutrition

See Why Snails Are A Healthy Meat Protein Option

peppered snails

Yes, it is true that the United States of America placed a ban on the popular Black African snails but one thing that true for sure is that these snails are loaded with numerous nutritional benefits that have been helpful in the lives of many particularly in Africa for many decades. So, on this, we do not need the Americans to tell us what is good or what is not.

Our way of preparing these snails eliminates or reduces most of the highlighted reasons as mentioned by the United States. Let us see why you should include some servings of snails into your diet.

peppered snails

Reasons You’d Want To Eat Snail More Often Now

Potassium And Sodium Levels:

Snails contain both essential minerals with about 382 milligrams of potassium and only 70 milligrams of sodium per 100-gram serving making it a perfect combination. Usually many cases of high blood pressure involve high sodium intake over potassium level but this meat presents a good balance.

On a daily basis, healthy adults should get an average of  4700 milligrams of potassium and not more than 2300 milligrams of sodium.

Iron Content:

Iron deficiency related conditions and illnesses have gradually led to an increased rate of deaths in children. Depending on your location, snail meat could be a cheap, tasty and nutritious food source that can help reduce anaemia caused by a lack of iron in the diet.

According to a nutrition researcher; Ukpong Udofia at the University of Uyo, who analyzed the nutritional value of the meat of the giant West African land snail Archachatina marginata as it is botanically Called said lack of iron in the diets of many women and children exacerbated by diseases such as malaria which contributes to a fifth of maternal deaths, according to the WHO.

Weight Loss:

When your beautiful wife places before you a plate of cooked leafy vegetables garnished with some snails, I bet you will be quick to say a big thank you to her even before having a bite. This could be served as a dinner even without solid.

This serving is one that can be helpful in weight loss therapy. In fact, a 100gram serving of snails meat only contains about 90kcal of energy indicating that a meal containing snails; although filling will add only a few calories which will be eventually helpful in weight control.

Asides the above mentioned nutritional benefits, Snails meat contains protein, fat (mainly polyunsaturated fatty acid), calcium, magnesium, phosphorus, copper, zinc, vitamins A, B6, B12, K, and folate. It also contains the amino acids arginine and lysine at higher levels than in the whole egg. It also contains healthy essential fatty acids such as linoleic and linolenic acids. The high-protein, low-fat content of snail meat makes it a healthy alternative food.

I hope you will not be scared of consuming snails based on the report of the Americans. Big African snails are healthy and you would love it. Go have a bite.

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Food & Nutrition

Does An Apple A Day Keep The Doctors Away?

eating apple
Photo: saidaonline.com

Apple is one fruit that seem to have no season. You find it everywhere at any time of the year. Having said that, one common statement about apple that has made it stand out is ” Eat an apple a day and keep the doctors away”. In fact several variations of this statement had been used prior to this popular one. In 1866 issue of the publication “Notes and Queries.” The publication printed the proverb like this: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Does it sound believable and interesting? Yes it does. Decades later, the adage has taken different forms and spreading across border with the speed of light.

eating apple
Photo: saidaonline.com

That I am a lover of apples is an understatement. Since undergraduate days, I had somewhat developed a rare interest when I notice the good and healthy benefits the crunchy fruit can provide to my body. During this period in question especially when preparing for examination, apple help me in restoring lost nutrients. When I am done eating one or two, I feel energized right away.

As a practicing nutritionist, I have mostly included apples in the diets of my clients no matter their medical conditions. In a weight loss diet, the juicy fruit plays an important role as it provides only a few calorie while filling the patient since it contains about 75% water and high fibre. This soluble fibre is also effective in relieving conditions of severe constipation as commonly seen in people in recent times. In actual fact, with the quantity of potassium present in it, patients of high blood pressure are definitely on a good diet plan. The nutritional benefit and potency in helping many medical conditions span across a lot of health concern ravaging our dear planet.

With the aforementioned, would it be right to say; “an apple daily keeps the doctors away” . Hmmmmmm, that seems like an over-statement. Yes, the fruit can make you reduce the pills of a chemist but avoiding a session with a doctor can only be achieve through God’s intervention. A research carried out among some volunteers who eat an apple daily indicates that there is no proof to the claim since all the participants visited the hospital for one health concern or the other. It is also imperative to let you know that the various health hazards that stare our faces in the advent of industrialization can not be salvage by only eating apples. The solution to a healthy life involve multiple approach therapy.

Apples are loaded with Vitamin C and many phytochemicals that fight free radicals. The ability of the fruit to improve your immunity is superb but believing it will keep you from going to the hospital has no medical proof.

Eat an apple a day and you will be thankful you did.

ALSO SEE: Revealed! The Variety Of Apple With Most Health Benefits

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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.

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Food & Nutrition Knowledgebase

Here Is Why You Purge/Stool After Eating Leafy Vegetables

efo riro

Many people have always wondered why they “purge” whenever they eat leafy green vegetables, especially the Celosia argentea var. argentea or Lagos spinach (Efo Soko) and Amaranthus hybridus (Efo Tete). For me, the former makes me really purge the day after consuming it and since when I was in high school, I knew the reason for this because I read about it after finding.

I was chatting with a couple of girls last week when one of them informed me that she no longer eat leafy vegetables because they make her go to the toilet and produce watery stool. These leafy vegetables are very rich in nutrients and are not foods one would give up on. This is one of the reasons we advised that people should avoid chopping their vegetables in the market.

efo riro

Why Do I Purge or Stool After Eating Vegetables (Efo)

When we eat leafy vegetables, which by the way are very rich in minerals, they pass through the digestive tract and end up at the small intestine. Nutrients are absorbed by the inner walls of the small intestine into the blood stream, so it is faster and easier when the food touches the wall of the intestine. In the small intestine, the fiber, which is abundant in the vegetables absorb water and swell up. This makes the food to touch the walls of the small intestines and makes digestion faster.

This fiber also ensures regular bowel movements by preventing toxic buildup in the digestive tract. This can make you visit the toilet more often than you normally do. This also prevents the development of digestion problems, including constipation.

If you have read our article on constipation and how to manage constipation at home in the past, you would recall that one of the foods we mentioned for managing constipation is leafy vegetables. They are really very important in our diet.

Even if they make you “purge”, leafy green vegetables are foods that you should eat often because they help digestion of foods and make the absorption of the nutrients in the food you have eaten easier. This “purging” is an “unavoidable evil” you have to embrace. This case is different from the way you purge when you eat beans and that is why we share ways by which you can cook beans to prevent farting or purging after eating it.

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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.

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Food & Nutrition

Seeds Of Fruits You Can Eat & Add To Your Diet

Watermelon Seeds

Many seeds are loaded with numerous nutritional benefits but this fact is unknown to a lot of people particularly those in this part of the world. Not too long ago, I took a trip to some parts of Europe and I was completely awed by their eating habits and the type of meals they consume. Seeds of different foods were occasionally included into their diets to raise both micro-nutrient and protein intake.

Watermelon Seeds

In some types of fruits, the seeds which are usually discarded are more nutritious than the whole flesh. In this short article, I have compiled three major fruits which are commonly consumed here in Nigeria and the benefit of consuming their seeds.

WATERMELON:

Thirst quenching fruit; almost everyone in Nigeria loves this anti- oxidant loaded fruit. While consumption is quite common, virtually everyone discards the seeds. Aside eating the pulp the fruit, the seed can also be eaten in raw, dried or roasted form.

The seeds are high in protein, B vitamins and fats. The fat content is high both in saturated and unsaturated fats. In some countries, the seeds are collected, dried or roasted and consumed as snacks which supplies low calorie and can be consumed by those managing their weight.

PAWPAW: Have you ever tried making a chilled smoothie out of a ripe pawpaw? I bet you will quit taking soft drinks after a sip. The fruit is loaded with many vitamins and minerals. It is good for people battling with constipation due to high dietary fibre. While all these can be said of the fleshy part of the fruit, it will surprise you to know that the seeds which are edible also contain advantageous health benefits.

I am careful about using the entire pawpaw seeds when making a smoothie as there is no record on the quantity that could become toxic to the body but facts have established that; including some amount of the seed helps improve your immune system. To the whole pulp of pawpaw, you could add 2 or 3 table spoon of the seed to make a smoothie. I have never tried eaten it raw……..I guess it is bitter and pepperish. Hey! No harm in trying.

GRAPE SEEDS: For lovers of grapes, you will agree with me that it is a super fruit with countless benefits. According to a research carried out at the University of Maryland Medical Center, it was reported that the seeds contain powerful antioxidants, in addition to other nutrients such as vitamin-E, flavonoids and linoleic acids.

Flavonoids are believed to lower the risk of heart disease by decreasing your body’s concentration of LDL, or “bad” cholesterol. Also, in the same light, the September 2009 issue of “The Journal of Nutrition” reports that the phytochemicals and antioxidants in grape seeds have the ability to fight cancer and improve your overall health.

Well, having itemized some of the edible seeds you should consider eating, my advise is this, If you must consume the seeds of these fruits in there raw form, ensure you grind them properly before swallowing. If you cannot do that, you should add the seeds when trying to make some cups of smoothie. I prefer the latter particularly after it had been refrigerated.

I hope you will find this article helpful.

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Food & Nutrition

Vitamin C From Food Source & What You May Not Know About It

vitamin C

For many healthy food lovers, the need to expatiate on the importance of vitamins and minerals may sound more like repetition as they are completely aware of the essence of including these micronutrients into their diets. However, it will surprise you to know that there are millions of people out there who pay very paltry attention to their vitamins and minerals intake. As I have set out to discuss Vitamin C, it is my pleasure to share with you the reason this water-soluble vitamin is very critical to our entire wellbeing.

vitamin C

Some of the major food sources of vitamin C are oranges, pepper, strawberries, and pawpaw to mention a few of the natural sources of the vitamin. It is also very important to put into consideration the daily requirement of vitamin C which ranges for 40mg/ day for little children to 90mg/day for an adult.

An average-sized orange supplies about 70mg of vitamin C per day. This is the main reason it is advisable not to consume more than two pieces of oranges per day. Let’s check the major areas where vitamin C can help improve your health.

Here Are Why Vitamin C From Food Sources Is Important For Improved Health

1. Helps Fight Against Cancer

Cancer is fast becoming the most feared disease all around the world but very few people are taking bold steps to prevent the development of the disease in their bodies.

Many researches have shown how food sources of vitamin C can combat cancer cells and prevent them from growing. The use of vitamin C has been effective in the treatment of lungs and ovarian cancer.

Click 2 below to view number 2…

2. Helps To Improve Your Skin Quality:

For many decades, vitamin C has been used in many beauty lotions for improved skin conditions. In fact in some cases, the peel is processed to be used in beauty formulas.

To get your skin glow bright, getting some daily doses of vitamin can be helpful. Women who consume some amount of vitamin C on daily basis do not battle with wrinkles and extreme skin dryness.

3. Makes You Feel Energized:

Vitamin C helps in the proper absorption of iron and in the process prevents the development of anaemia which usually makes one weak or have a feeling of fatigue.

So, consuming a reasonable dose of vitamin C from food sources will improve the absorption of iron in your body and make you feel more energized.

4. Help Heal Wounds:

Vitamin C is usually needed in the formation of new connective tissues in the process of wound healing. If you are serious about getting back from your injuries, higher doses of vitamin C is need for proper healing. This is usually higher than the recommended daily intake.

These are only few of the numerous health benefits of including foods rich in vitamin C into your daily diet. The water soluble vitamin is necessary for major body growth and functions. Ensure you consume a food item that will supply natural source of vitamin C to your body and you will be better for it.

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Food & Nutrition

What People That Eat Banana Skins Know, That We Don’t

banana peel cooked

Some people in some parts of the world eat banana peels or skins — whichever way you call it. What many of us do after opening banana and eating the flesh is to thrash the peel. Yes, this is what many people do. This is just because banana flesh is soft and sweet while the peel is thick, fibrous, slightly bitter and sometimes dirty.

However, Apparently, they know some things about banana and its peel that people like us over here and in many other parts of the world don’t. They know the benefits that come with eating them and we don’t. This post will show you some of the health benefits of a banana skin.

banana peel cooked

We have mentioned banana in some articles in the past. It is one of the foods you can snack on at night if you are truly looking to avoid gaining weight. There was also an article that showed how to make a very healthy and delicious cream from banana and if you are looking to make your banana last for extra 5-7 days, you should read this. Now back to today’s topic.

Should Banana Peel Be Eaten? What Danger Does It Pose?

It has been established that banana peels are neither dangerous nor hazardous to the health if consumed. In fact, if eaten with the sweet flesh of the fruit, they come packed with many health benefits and straying a little away from the food angle, eating the peel is also better for the environment as a whole. 

So, what are the nutritional/health benefits?

Here are the benefits the skin has;

Laura Flores, a San Diego-based nutritionist informed LiveScience that the skin of banana “contains high amounts of vitamin B6 and B12, as well as magnesium and potassium. It also contains some fiber and protein”.

“It contains high amounts of vitamin B6 and B12, as well as magnesium and potassium. It also contains some fiber and protein.”

Banana peels have also been found to possess “various bioactive compounds like polyphenols, carotenoids and some others. So, why throw it away next time. Here are some ways you can enjoy eating banana peels.

Ways you can enjoy eating banana peels;

As mentioned earlier, banana skins can be dirty and there can also be leftovers from pesticides used on them during storage. Therefore, you should wash your bananas if you intend to eat the peel too. Here are some of the ways to eat your banana peel.

When fully ripen and soft, your banana peels can be eaten alone as you eat the bananas i.e. bite them and eat them together.

You can also blend the banana peels into smoothies. You can fry, bake, or boil them for at 10 minutes or more to make them less fibrous, easy to eat and digest.

So, when next you buy that hand of bananas, you might want to consider eating some. By the way, “a hand” is what a bunch of banana should be called. A single one is a finger.

ALSO SEE: How To Make Banana Last For 5-7 Days Extra

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Food & Nutrition

Is Ofada Rice More Nutritious Than Parboiled, Polished Rice?

ofada rice

Which is more Nutritious? Is it Ofada rice or the common imported, parboiled, polished rice? The saying that “Rice feeds the world” after all might not be an overstatement as virtually all homes in the world would have some quantity of rice. It is a major staple across all races on different continents. Loved by children, embrace by the old, rice remains a food that cannot be deleted in the diet of many particularly Africans and Asians.

ofada rice

In this light, it is important for people to consume rice types that will help improve their nutrition rather than those with no or low nutritional benefits. With this in mind, one local rice called Ofada rice is one of those varieties that can deliver maximum benefits to consumers of rice.

Ofada Rice VS The Common Imported Parboiled & Polished Rice

It is a short, robust and brown rice planted mostly in Ogun State and some other states in western Nigeria. The Ofada rice delicacy is very popular in the South-west region of Nigeria, but those who eat it, are certainly unaware of the numerous health benefits of the rice. When it comes to rice quality, looks can be really deceiving as those attractive looking white rice do not stand a chance in comparing their nutritional status with Ofada rice.

One particular selling point of Ofada rice is the quantity of both soluble and insoluble fiber found in it. It has more than twice the quantity of fiber found in regular polished or white rice and the difference is due to the way both types are processed. The common white rice is brown rice that had gone through some changes in the milling process.

With Ofada rice, only the husk is removed. White rice is polished and pre-cooked or parboiled. The bran is also removed. The bran is kept intact in Ofada rice, and it is the bran that gives you a healthy dose of dietary fiber. The fibre helps in proper digestion and in the cleansing of the colon.

Ofada rice Nutritional Compositions & Effect On Weight Loss

Ofada rice has also been critical and necessary in the diet of those who are hoping to lose some pounds of flesh. The soluble fiber slows the rate at which food leaves the stomach and promotes a sense of satiety, or fullness after a meal. This helps to prevent overeating and eventually helps you lose weight, especially when combined with some leafy vegetables.

White rice is usually fortified with some vitamins due to the low amount of nutrients but in the case of Ofada rice, it is loaded with nutrients like magnesium, manganese and zinc, potassium and some traces of vitamin E.

Rice, Blood Sugar Level and Diabetes

There have been reports linking the consumption of white rice to a high level of blood sugar and many dieticians advise their patients not to indulge in white rice. But with Ofada rice, food researchers and experts have advocated replacing white rice with brown rice if you have diabetes.

A study team at the Harvard School of Public Health discovered that eating five servings per week of white rice increased the risk of diabetes. They also found that replacing white rice with brown rice lowered the risk.

The benefits of Ofada rice over popular processed ones cannot be completely itemized. I do hope you will try to include Ofada rice into your diet.

ALSO SEE: Should Rice Be Washed Before Cooking? Must Read!