VEGETABLES

Vegetables are the fleshy parts of plants, the root, stem and leaves.

Vegetables provide many nutrients for our bodies. They are made up of living cells containing all the essential compounds necessary for healthy life. Eating them gives our bodies far more needed nutrition than eating highly processed flour products.

As the fibrous vegetable materials moves through your gut, it scrapes away gumming debris that get stuck to the walls of the intestine. this cleaning effect improves your body's ability to absorb nutrition by exposing the lining of the intestine directly to new nutrients passing along. keep munching your carrots, cucumber, garden egg, cabbage and lettuce.

To get the full benefits of the Vitamins and nutrients of vegetables 
they are better eaten raw after washing them thoroughly in water. For salads, the vegetables should be fresh, crisp and completely dry. 

In cooking vegetables, make sure that the nutrients are preserved to the maximum benefit. To boil vegetables like carrots and broccoli they should be thoroughly washed, cut up and added to pre-boiled water to which a pinch of salt has been added. Little amount of water is needed just to cover the vegetables. To prevent loss of nutrients, the pot should be covered while vegetable is cooking. Cooking should be for a short time as possible. They are cooked when they are just soft to the touch. To prevent loss of nutrients in vegetables, it is advised to steam or boil them in their own juices on a slow fire. Overcooking vegetables for a long time in large quantity of water makes them loose their nutrients and medicinal values.

It is better to consume vegetables with their skin on. Most root vegetables have their nutrients just below the skin. 

BELL PEPPER

Bell Peppers are available in a rainbow of colors, including yellow, red, orange, and green. bell peppers are packed with Vitamins A and C, potassium, phosphorus, calcium and dietary fiber. add them to stir fry. flavor your favorite foods with them. 

ORANGES

It is believed that the Orange trees are the most cultivated fruit trees in the world. They are widely grown in tropical and sub-tropical climate for their sweet fruit. The sweet Orange cultivated in Nigeria is seasonal and is usually ready for harvest in late July.

Being a citrus fruit, the Orange is acidic. It can be eaten fresh or processed into juices, jams or added to various dishes.

Sweet orange oil can be made from pressing the peel. This oil is used for flavoring food and drinks.

In Nigeria Orange leaves in combination with other local leaves are boiled and the water used as fever reducers. Orange leaves are also boiled as tea.


The following nutrients and minerals are contained in the Orange. 
Vitamin C
Vitamin A
Thiamine
Riboflavin 
Niacin
Pantothenic acid
Vitamin B6
Folate
Choline
Vitamin E

Trace minerals

Calcium
Magnesium
Manganese
Phosphorus
Potassium 
Zinc 
Water.

NEWS BIT FROM NIGERIA

The UN Secretary General (Ban Ki-Moon) was in Nigeria recently. In this picture the Secretary General immunizing a child during his visit to the National Primary Health Care Development Agency in Abuja.

BENEFIT OF TOMATOES

 

The tomatoes fruit, though usually referred to as vegetables in most dishes has a lot of nutritional benefits. Tomatoes contain the carotene lycopene, which has a powerful natural antioxidant. It is believed that lycopene helps prevent prostrate cancer (study inconclusive).

Lycopene in tomatoes also helps improve the skin's ability to protect it's self against UV rays.

Tomatoes can help the skin against sunburn, thereby keeping the skin looking youthful.

The following Vitamins and minerals are found in the tomatoes;

Vitamin A

Beta-carotene

Lutein zeaxanthin

Thiamin(B1)

Niacin(B3)

Vitamin B6

Vitamin C

Vitamin E

Vitamin K

Trace Minerals;

Magnesium

Manganese 

Phosphorus 

Potassium 

Water

APPLES

At a very tender age I knew the saying that an apple a day keeps the doctor away.  Is Apple truly a miracle fruit? What is in this fruit that made the people of old attribute such healing powers to it. Let's collectively look at the health benefits of eating apples.

Apples are saturated with important antioxidants, flavonoids and dietary fiber. The antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes and heart disease. 

The following minerals are contained in apples
Calcium
Potassium 
Phosphorus 

The Vitamin C contained in apples is a natural antioxidants that holds damage by free radicals at bay. 

The B-complex vitamins ( riboflavin, thiamin and vitamin B-6) in 
apples are key in maintaining red blood cells and the nervous system. 

Dietary fiber in apples help maintain healthy colon and prevents building up of bad cholesterol.

Host of collective research and studies suggest we should all eat at least an apple a day. 

Apples can reduce the risk of the following Heath conditions.

Dementia
Stroke
Bad cholesterol 
Diabetes 
Breast Cancer

Please note that Apple seeds should not be eaten as they contain cyanide, which is poisonous to the body.

SHARE YOUR EXPERIENCE

Thank you readers and subscribers.. Do you have any contribution to make towards better eating habits? If so, what are they? 

Have you ever gone to a nutritionist? Please share your experience.

Not everyone loves to eat fruits, if through reading our posts, you have come to realize the goodness of fruits, maybe you are now trying to eat more fruits, please tell us your story.

PEAR (AVOCADO)

Pear, as this fruit is called in Nigeria is a creamy, buttery fruit which is wildly grown in Nigeria and in the Americas. 

Also called Avocado, it consist of large amount of monounsaturated    fat ( the healthy kind). Avocado is nutrient laden and contain about 20 vitamins and minerals.

Avocados provide better and healthy cholesterol which helps to maintain heart health.

Avocados contain lutein and zeaxanthin which are essential to eye health.
Avocados contains vitamin K which helps calcium assorbtion for bone health.

Adequate intake of dietary folate found in avocado help fight off Breast Cancer, Colon Cancer, Stomach Cancer, Pancreatic and Cervical Cancers. 

Folate is also very important for pregnant women. Adequate intake helps protect against miscarriage. Father's folate status before conception is also important, to prevent birth defects.

Adequate intake of folate aslo lower the risk of depression.
Because avocado is high in fiber it prevents constipation, helps to maintain a healthy digestive tract and in turn lowers the risk of colon cancer.

Adequate fiber intake also plays a role in regulating the immune system and inflammation.

Fat is essential for every single cell in your body. It is a fact that over 60% of your brain is made up of fats. Eating healthy fats will make your skin glow, increase vitamin and mineral absorption and even help boost your immune system.

Avocados contain the following Vitamins and Minerals; Vitamins C, E, K, and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta-carotene and omega-3s.

Please note that the total diet and overall healthy eating pattern is most important. So eat a diet based on variety than concentrate on individual foods. 

BANANA

Read this and you will never stop eating BANANA. Please note Bananas are not only for monkeys.

Bananas combat the following health conditions. 
Hangovers

Sharpens your memory (makes you smarter)
Morning sickness
Kidney cancer
Diabetes
Blindness

Bananas help replenish calcium loss during urination
Protects against muscles clamps
Regulate blood suger
Aid weight loss
Strengthen your blood and relieve anemia
High in potassium and low in salt so help lower blood presure
Eat bananas before and during strenuous workout to sustain your blood sugar.
Normalizes your mood

Bananas can be eaten as snacks, in smoothies, in bread, cakes and much more. Bananas are one of the world Anti- Ageing fruits.

THE PINEAPPLE

The pineapple's flesh and juice are used in food preparation around the world.
In countries like Nigeria pineapples are prepared and sold in street corners as snack. Pineapples are used in fruit salad, crushed, it is used in jam, sweets, pizzer. 

Following vitamins are contained in pineapple:
Thiamine (B1)
Riboflavin (2)
Niacin (3)
Pantothenic (B5)
Vitamin B6
Vitamin C

Trace Minerals present in pineapple are as follows;
Calcium
Magnesium
Manganese 
Potassium
Phosphorus
Sodium
Zinc.

GOODNESS OF CHILI PEPPER

Chili pepper is known the world over for spicing and garnishing food. 
There are various types of pepper. 
The black pepper for instance is usually dried, sometimes grounded and used as spice or for seasoning.

The Chili pepper is red in color. When eaten fresh, it gives a burning sensation. This pepper has enormous medicinal value. It is believed that it has the ability to cure diseases and act as pain killer.

The vitamin C and A containing beta-carotenoids found in chili are powerful antioxidants. These antioxidants destroy free radicals which usually damage cells in our bodies. Free radicals could also damage nerve and blood vessels in diabetes. 

These antioxidants wipe out the radicals bodies that could build up cholesterol causing heart diseases, and contain diseases like cataract and arthritis. They also help to dilate airway of the lungs which reduces asthma and wheezing.

Consumed, chili stimulate the release of endorphins that are natural pain killers, like in muscle spasm in shoulders. Chili help to fight infection. It has been noted that the beta- carotene and frolic acid found in chili help reduce colon cancer. It also gives relief from nasal congestion.
  

Carrot

Carrot  is a root vegetable that is usually orange in color and 88% water. Carrot has a nice crispy texture when eaten raw. This root vegetable is widly used in many cuisines, espercialy in preparation of salads. Carrot and cabbage salad (cooslaw) is a popular salad arround the world.

Carrot can be used in baby food, soups, broths or added to rice, potatoes, cakes and many other recipes and can be juiced as health drink. Consumption of carrot as snack or in conjunction with other plant foods helps protect your body against free radicals and over all better health. Enjoy your carrot.

Carrot contain the following minerals.
Calcium
Iron
Magnesium
Manganese
Phosphorous
Potassium
Sodium
Zinc

The lutein and carrotenoids characteristic of carrots are said to be good for your eye health.

Cucumbers

Cucumbers like Watermelon are 95% water. Some goodness of Cucumber is that it is low in fat, cholesterol, sodium and the high water content wards off dehydration.

Cucumbers contain vitamins K, C and B6, magnesium, potassium, thiamin,  riboflavin, folate, pantothenic acid, calcium, iron, phosphorus, zinc and copper.

Health benefits  of Cucumbers:
Eating fruits and vegetables of all kinds generally has long been associated with reduced risk of many diseases. Many studies by health experts suggest that plant food like cucumber decreases the risk of obesity, diabetes, heart disease, also promote healthy complexion and increase energy.

Being mostly water and full of important electrolytes, cucumber helps to prevent dehydration during the hot months of the year.

Cucumber has a cooling effect that decreases swelling, irritation and inflammation. Cucumber slices can be placed over the eyes to decrease morning puffiness or placed on the skin to alleviate and treat sunburn.

Bone fracture is associated with low intake of vitamin K. A cup of cucumber provides 11% of your daily need of vitamin K which improves calcium absorption for better bone health.

Cucumber can be stored in the refrigerator for upto a week where 
there is constant supply of electricity. Cucumber are best when eaten raw. They are great when added to salad and sandwich.

Benefits of Water Mellon

Watermelons are mostly water, in addition to water, water melons also contains abundant nutrients. One cup of diced watermelon contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11grams of carb and 1gram of fiber. Watermelons contain vitamin A, vitamin C, iron and calcium. It is also loaded with the following nutrients, thiamin, niacin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium choline, lycopene and betaine.
Many studies have suggested that of fruits and vegetables like watermelon decreases the risk of obesity, diabetes, heart disease. It promotes a healthy complexion and hair, increase energy and over all lower weight.

Vitamin C found in watermelons helps prevent asthma.
Watermelon improves blood pressure.
Lycopene found in watermelons protect against heart disease.
Strong vitamin C contained in watermelon help combat the formation of free radicals know to cause cancer. Intake of lycopene has been linked to decrease risk of prostate cancer.
Water and fiber in watermelon helps to prevent constipation and promote regularity for a healthy digestive tract.
Being mostly water watermelon helps hydrate body during the hot months of the year.
Choline in watermelon aids our bodies in sleep, muscle movement, learning and memory.
Amino acid in watermelon helps to reduce muscle soreness after exercises.
Vitamin A in watermelon is good for your skin and hair.
Hurry and get yourself a cup of watermelon juice.