Tag Archives: nutrition

Health benefits of oily fish

Health benefits of oily fish

Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of lean protein. White fish contains fatty acids, but only in the liver, and in smaller quantities.

Cardiovascular disease

Consuming oily fish can help protect against cardiovascular disease, according to the AHA. A study published by the American Physiological Society suggests that fatty fish oils can also protect the heart during times of mental stress.

Rheumatoid arthritis

A study published in the Annals of the Rheumatic Diseases journal linked an average daily intake of at least 0.21 grams (or 210 milligrams) a day of omega-3 with a 52 per cent lower risk of developing rheumatoid arthritis (RA). Other research suggests that omega-3 fatty acids might protect against the future development of RA.


Among people who abuse alcohol, fish oil may offer protection from dementia. Brain cells that were exposed to a mix of fish oil and alcohol had 95 percent less neuroinflammation and neuronal death compared with brain cells that were only exposed to alcohol.

Mouth and skin cancers

Oily fish consumption may protect against early- and late-stage oral and skin cancers. Omega-3 fatty acid has been found to target and selectively inhibit the growth of malignant and pre-malignant cells at doses that do not affect the normal cells.

Sensory, cognitive, and motor development

Consuming oily fish during the last months of pregnancy can have positive effects on a child’s sensory, cognitive, and motor development, research suggests. The same study did not find that breast-feeding offered the same benefits.


The children of women who regularly consumed salmon during pregnancy may be less likely to show signs of asthma at the age of 2.5.

Protecting vision and memory

DHA can protect against vision loss. Scientists have identified a link between oily fish consumption and a lower risk of vision loss in older people. A study published in PLOS One indicates that eating oily fish may improve working memory.

Breast and prostate cancer

One meta-analysis of nearly 900,000 women has linked a higher consumption of oily fish with a lower risk of breast cancer. However, another team found that men with high quantities of omega-3 oil in their blood had a higher risk of prostate cancer.

Many people take fish oil supplements for health reasons. Learn more about fish oils and their benefits here.

Although eating oily fish promotes many aspects of good health, overconsumption may not be beneficial. A recent study found a risk of premature death in people with both high and low levels of HDL, raising the question of whether more HDL is always better.

Also, high levels of HDL can be harmful for people who are undergoing dialysis, because it can increase levels of inflammation.




Health benefits of onion

Health benefits of onion


As we are waxing through the ‘ember months,’ don’t forget to use onion as part of your cookery ingredi­ents in line with all the benefits it contains for your health and palatable enjoyment.

Onion is one of the most popu­lar and multipurpose vegetables in the world. It is well-known as a very strong aromatic bulb veg­etable that has been cultivated for thousands of years, due to its me­dicinal and culinary value.

Onion and garlic are members of the Allium family, and both are rich in sulfur-containing com­pounds that are responsible for their pungent odours and various health-promoting effects. Part of onion’s popularity throughout the centuries is its adaptability; it can be grown in a wide variety of climates and soils. There are different varieties of onion, such as scallions, shallots, yellow, red onions and white onions.

It is said to have originated from Central-Asia with emphasis on early civilisation. It was a popular ingredient in an­cient Egypt as recorded in the Holy Bible (Numbers 11:5), “We remember the fish, which we did eat in Egypt freely; the cucum­bers, and the melons, and the leeks, and the onions, and the garlic.” Apart from consumption, onions were also placed on altars and buried with Pharaohs and have been found in mummies as symbol of eternity in Egypt. Ancient naturalist believed that onions have long therapeutic his­tory. It was used in healing health problems like heart diseases, vi­sion problems, toothaches, dys­entery, indigestion, hemorrhoids and so on.

Like in garlic, onion also has an enzyme, allinase which is per­ceived only when the onion is cut or minced, and causes your eyes to shed tears. The organic sulphur compounds are good for the liver because it detoxifies unwanted compounds from the body. Onions are proven to be low calorie veg­etables, high in Vitamin C, biotin, Vitamin B1, B6 and K. It also con­tains quercitin, an antioxidant fla­vonoid that helps to lower choles­terol and the risk of heart disease, as well as certain types of cancer. Antioxidants are compounds that help delay or slow the oxida­tive damage to cells and tissue of the body that may help to lower cholesterol and the risk of heart disease, as well as certain types of cancers. Studies have revealed that quercitin which is an anti- in­flammatory, antiviral, antibiotic helps to eliminate free radicals from the body. They inhibit reac­tions in the atherosclerosis and coronary heart disease, by ward­ing off blood clots; they prevent diabetes (lowers blood sugar), chronic bronchitis, asthma, and hay fever. The benefits are also good for many types of tumors, including those of the mouth, throat, oesophagus, colon, kidney, and breast and prostrate. A recent study revealed that strong tasting onions are highest in flavonoids and may inhibit the growth of liver and colon cancer cells. How­ever, for someone who wants to in­crease an intake in antioxidants, there is need to consume scal­lions, shallots, red and yellow on­ion varieties instead of the white onion specie.

Onions are free of sodium, fat, cholesterol, but provide a num­ber of other key nutrients. It is a good source of dietary fiber and folic acid. They also contain calcium, iron which is benefi­cial in the treatment of anaemia and have a high protein quality. Onion juice is applied directly to the skin for insect bites, wounds, warts, light burns and bruises and brings boils to maturity by its warming feeling. The seeds of onions increase semen and libido in sexual performance. It also lessens vomiting, diarrhea and cholera. Studies have also shown that constant onion consump­tion can protect one from tooth decays because of its bactericidal property. Onions is said to have expectorant properties for cold, cough, bronchitis and influenza. It relieves bleeding piles after be­ing taken for few days. The seeds also relieve dental worms and urinary diseases. The stalks of onion are a source of vitamin A, thiamin and vitamin C.

One of the most important qualities of onions is its high culinary taste. They are used for garnishing soups, sauces, and for flavouring or seasoning food everyday, universally. It could be eaten raw, baked, grilled, stuffed, and pickled or fried. In manufac­turing, the oil is used to flavor packaged foods. It can be well preserved; hence, the bulbs may be kept for several months with­out deteriorating.

I concur with Julia Child, who said “It is hard to imagine a civili­sation without onions.” Our cook­ing would be significantly differ­ent if the onion did not exist.”

Source: National Mirror

Health benefits of garden eggs 

5 Health Benefits of Garden Egg


The garden egg, also known as eggplant is a very good source of dietary fiber, potassium, manganese, copper and thiamin (vitamin B1).

It is a good source of vitamin B6, folate, magnesium and niacin. Eggplant also contains phytonutrients such as nasunin and
 chlorogenic acid. Garden Eggs are one of the healthiest food you can eat.

Being a member of the vegetable family, it contains nutrients that include better carotene, vitamins B6 E and foliate, calcium, iron, magnesium fiber and many essential vitamins and minerals. They come in two shades, the cream and green colour.

Garden Egg

Aids weight loss: Nutritionists recommend it as a perfect food option for those interested in losing weight because of its high fiber content. It fills up the tummy quickly, and this subsequently reduces consumption of other high calories options. When it comes to weight loss, the green garden eggs works better.

Lowers Cholesterol: The fiber content in the eggplant also helps to lower cholesterol levels in the human body, protecting the heart in the process.L

Lowers blood sugar: It is a great dietary option for diabetic
patients because of its ability to reduce
glucose absorption in the body and lower
blood sugar levels. It also possesses low
soluble carbohydrates, which assist in this
regard. Garden egg aids digestion: It improves digestive system, beneficial for constipation and ruling out bloating totally.

Improves vision: The cream-colour flesh has a pleasantly
bitter taste (due to the presence of small
amounts of nicotinoid alkaloids) and spongy consistency for protection from poor vision due to glaucoma.

Great during pregnancy: We don’t have enough space to explain how useful it is for pregnant women. It is packed with vitamins, minerals, and other nutrients which make it an essential part of the daily ration of every pregnant woman. Given the fact that the baby is taking much of the useful nutrients for himself, women often suffer from the lack of individual components in their body. So, eating this plant can be an excellent solution to such situations.
Source: The Guardian 

Vegetable sources of protein

Vegetable sources of protein

By Edirin Moses

Proteins are essential building blocks of the body. The body uses it to build muscles and organs, deliver oxygen to cells all over the body, and keep the immune system working.

Most people should get at least 10 per cent of their daily calories from protein. That’s about 56 grams for a man (based on 2,000 calories a day) and 43 grams for a woman (1,800 calories a day).

Good sources of protein
Meat is a good source, but you should not overdo it, especially the fatty kind. Too much fatty meat can make you gain weight and lead to high blood pressure, high cholesterol, blocked arteries and other health problems.

You can get protein from other foods, too, like yoghurt, eggs, beans, and even vegetables. In fact, vegetables can give you all you need as long as you eat different kinds and plenty of them.

A half-cup of cooked lentils has nine grams of protein. Cook them with caramelised onions and wild mushrooms for a meat-like texture, without the meat.

It’s plentiful this rainy season, so stock up as much as possible to boost your protein intake. Corn can be eaten in different ways- steamed, roasted or grilled. It can be eaten alone or with coconut, groundnut and pear.
A dab of butter and a sprinkle of salt and you have a yummy treat. One large ear has almost four grams of protein.

Steam them with nothing but a sprinkling of salt for a protein-packed snack: up to 30 grams per cup. That’s about what you’d get from a three-ounce serving of chicken.

They have some of the highest protein available among vegetables – about five grams of protein per cup. Stir-fry them with some tempeh, onions, and hot peppers for a spicy vegetarian feast that’s protein-packed.

A large baked potato has about eight grams of protein. But watch the butter and sour cream- they can pile on the fat and calories. Try it with some chilli made with low-fat ground turkey or tofu crumbles instead. And add lots of beans to that chilli for an even bigger protein hit.

You might already know spinach as a popular “super food”, but now you can eat it knowing that it is also a great source of protein, too. This vegetable is loaded with vitamins, minerals and antioxidants and within that deep dark green colour is also plenty of protein.

White Mushrooms
A cup of cooked white mushrooms has about 3.5 grams of protein. Sautee them with garlic and chilli flakes, and mix with pasta for a traditional Mediterranean treat.

Brussels sprouts
These tiny cabbages pack two grams of protein into each half-cup. Roast them with onions and garlic and a little olive oil. You can even add a bit of bacon for flavour and more protein.
Source: The Guardian 

Honey or sugar: Which is better?

Honey or sugar: Which is better?

Dr . Sylvester Ikhisemojie

Honey has in recent years convinced many people that it is potentially less harmful and more nutritious than sugar . That belief may be lacking in any objective comparison but certain facts are now known to science which we shall try to address here today . Honey is higher in fructose than glucose but it has less of both compounds than sugar . While being so , it has more calories than sugar . Some people therefore derisively say that sugar is well, sugar and honey being mostly sugar , is not necessarily safer to consume than sugar itself . Such people are dead wrong ; and some comparative reasons will show why that may be the case in the following paragraphs. However , honey is considered by many people as the world ’ s oldest sweetener and you are likely to hear the phrase ; “ as sweet as honey ” fairly often . The health benefits of honey have therefore been written about for many centuries . And even the ancient philosopher , Aristotle wrote about its many nutritional and medicinal benefits.
While honey is noted mainly as a natural product , many people have also dismissed sugar as a man – made , artificial product . On this same page about a year ago , we explored reasons why sugar is a deadly condiment .
The process of manufacturing sugar involves processes that serve to remove many of its healthy components such as the proteins , vitamins and organic elements . Honey is able to preserve all of these and more because the bees which produce it simply put together so many different components that make it so unique . As far as the body is concerned , there is no difference between honey and sugar . Both of them contain glucose and fructose . In sugar , both these components are bonded together as a compound known as sucrose, while they are actually separate in honey in their individual form . Refined fructose found in both food additives and increasingly also in sweeteners are metabolised in the liver and associated with obesity and fatty liver as previously discussed on this page about two years ago .
Consequently , honey does become quite an amazing natural product containing energy – producing substances such as glucose and fructose but also many minerals like Chlorine , Potassium , Phosphate , Sulphur and Iron . None of these additional properties are found in sugar . Honey also contains Choline , an important component of cellular membrane growth which our body is unable to produce on its own . Honey is also believed to contain some poisons because of the nature of its accumulation but those potentially harmful substances become useful products when they are mixed with many other components that make honey the unique product that it is. While the specific composition of any specimen of honey will vary from one place to the other depending on where it has been compounded , certain vitamins are also found in most types and these are vitamins B1 ; B2 ; B3 ; B5 ; B6 and Ascorbic acid, which is vitamin C.
In the end, both honey and sugar are sweeteners. The sweeter party is the fructose , and that is why it is commonly placed in the processed foods that we consume . However , it is less easily convertible to energy than glucose . As a result of this particular quality , foods that contain fructose are easier to convert to fat than glucose . So that if weight loss is your desire for choosing honey , it may actually be counterproductive as the fructose in it and which is of a higher percentage than glucose ends up more as fat than energy . The result is weight gain . However , such weight gain is unlikely to result from the use of honey because the amount of honey added to food or beverages is usually much less than the amount of sugar that can be added to these foods. In other words , the same level of sweetness is achievable with less honey with the result that less calories will ultimately be gained.
In the end, sugar is made up only of glucose and fructose . Honey , on the other hand contains more fructose than you have in sugar but less glucose in addition to many beneficial components that have antibiotic properties and antioxidant qualities . Such latter properties are not found at all in sugar . As said earlier , the larger proportion of fructose found in honey makes it sweeter than sugar so that less of it is necessary to sweeten a beverage. One teaspoon of honey contains 22 calories which dramatically rises to 64 calories in one tablespoon . A teaspoon of sugar , on the other hand, contains 16 calories which also rises to 49 calories per tablespoon . Honey has a glycemic index that is less than that of sugar , which means its ability to cause a spike in the blood sugar level is less than what sugar is able to do . It is more slowly absorbed into the system and is therefore of a better benefit to diabetics .
The result is that while honey has found many uses outside of food and drinks, sugar is found only in them. Honey today is used in the treatment of coughs , sore throat , in the dressing of wounds due to burns and other injuries essentially because of its antibiotic properties and its ability to deodorise wounds . It takes away some of the unpleasant smell found in fetid wounds and protects them from further attack by micro – organisms. In addition , it contains certain growth factors that serve to promote wound healing . Sugar , on the other hand is unable to do any of these .
Besides , sugar must be swallowed or eaten before the body is able to digest it but that is not necessarily true of honey which usually has enzymes added to it by the bees. This makes the components easier to digest because they are already partially broken down .
Despite these advantages , it is potentially injurious to give honey to infants who are less than one year old . Honey has bacterial spores because it is minimally heated in the harvesting stage thus largely leaving the various bacteria intact . These bacterial spores can cause infant botulism , a rare but potentially life -threatening condition . Those same spores are harmless in children older than one year and also in adults . Some of these features are constipation ; a weak cry and generalised weakness .
Finally , it must be emphasised that even though honey has a much less potential than sugar for raising blood sugar , it eventually would do the same thing but at a slower pace . Too much of it can just like sugar cause undue weight gain, heart disease and diabetes .
Source : The Punch 

Benefits Of Eating Raw Garlic

Benefits Of Eating Raw Garlic


Garlic not only makes food delicious, it may also have a number of health benefits.

Some of these benefits are more likely if you eat your garlic raw, since cooking it may reduce the amounts of certain chemicals garlic contains.

Before adding large amounts of garlic to your diet or taking garlic supplements, speak with your doctor as garlic can interact with certain medications and isn’t safe for everyone in amounts greater than those used in cooking.

Below are some awesome health benefits

Lowers Cholesterol

Medical students who consumed 10 grams of raw garlic each day for two months significantly lowered their cholesterol levels, according to a study published in the “Journal of Postgraduate Medicine” in 1991. Another study, published in the “Pakistan Journal of Pharmaceutical Sciences” in October 2006, found that raw garlic consumption increased beneficial HDL cholesterol levels, while decreasing total cholesterol, although the difference wasn’t large enough to recommend using garlic as the only method for lowering cholesterol.

Offers an Anti-inflammatory Effect

If you suffer from an inflammatory condition, it may help to consume raw garlic. A study published in “Food and Chemical Toxicology” in August 2013 found that garlic had an anti-inflammatory effect, with raw garlic exhibiting a stronger effect than garlic that had been heated. The levels of a compound called allicin were greater in the raw garlic, which is most likely the reason for its greater benefits.

Improves Insulin Sensitivity

A decrease in insulin sensitivity increases your risk for Type 2 diabetes. Consuming raw garlic may help improve your insulin sensitivity, thus lowering your risk for diabetes, according to a preliminary study published in “Nutrition & Metabolism” in 2011. However, this study used rats, so further research is necessary to see if the same benefit exists in humans.

Source : The Guardian 

Health Benefits of Goat Milk

Health Benefits of Goat Milk

Besides cow milk, goat milk is among the most common beverage in many countries. As its name refers, the ingredient is obtained from goats, which makes it less available than cow milk in some parts of the world. However, many believe that it is better to drink goat milk than cow milk due the health benefits they bring to human. While it is not advisable to let young children drink goat milk because of the specific nutritional requirements in their stage, goat milk becomes much more suitable when we age. In detail, goat milk has the ability to improve digestion, bioavailability of nutrients, heart health as well as stimulate immune system, bone health. Besides, it is used to reduce inflammation, aid weight loss and benefit the overall health.

Let’s explore the top 10 benefits that goat milk can bring to us.

1. Strong Bones

It is reasonable when people keep giving their children milk to drink every day so that they will be taller and stronger. No matter what type of milk is that, the beverage is believed to have the capacity of building strong bones, stimulating the growth in children. This is one of the most prominent characteristics of all types of milk, including goat milk.

According to many researches, goat milk offers a similar amount of calcium compared to cow milk. As a result, it is extremely beneficial for our bone structures, which can keep related diseases like osteoporosis at bay.

2. Immunity

As you know, immunity functions to protect us from various ailments and diseases by recognising and eliminating foreign bodies, viruses and parasites that attack or get inside our body. Accordingly, it is necessary to strengthen the system to reduce the risk getting unexpected conditions by providing essential elements, including selenium. According to various studies, selenium is such as rare mineral that is extremely important to our immunity and found largely in goat milk. By having goat milk regularly, you are increasing the ability to protect yourself against illness and infections.

3. Metabolism

With goat milk, the perfect quantity you should take in per day to get enough nutrients is 1 cup of it. Do not take it for granted since this small amount of goat milk already provides 20% of vitamin B intake and 40% of our daily calcium requirement as well as other nutrients like phosphorus and potassium. Into the bargain, goat milk also promotes the uptake of copper and iron in the digestive system. This is beneficial for not only the body metabolism but also patient with anemia and nutrient deficiencies.

4. Anti-Inflammatory Properties

Unlike cow milk that has the possibility to cause inflammation and affect our stomachs, goat milk contains a unique enzyme that works to ease the inflammation in digestive system and other body parts.

5. Nutrient Absorption

It has been confirmed that goat milk has a chemical composition closer to human milk, which helps the body to get the nutrients in the beverage easier. Plus, the better valuable substances in the milk is absorbed, quicker and easier they are transported through body systems. This also helps a lot to ease the stress in digestive system.

6. Low in Lactose

Aside from the ability to be easily digested, goat milk has been confirmed to possess slightly less lactose than cow milk. Over and above that, this content of lactose is also under the amount of lactose people can take. This is good news for those with lactose intolerance since they can consume goat milk without worrying about the effects. However, it is still better to consult with your doctor to have any changes in your diet.

7. Heart Health

Researchers have found a large quantity of beneficial fatty acids in goat milk, which contributes to the cholesterol balance in the body. This also means your body can get enough required healthy fatty acids to reduce the chance getting such diseases like stroke, heart attacks, atherosclerosis, etc. Furthermore, the content of potassium in the milk works to ease the stress in blood vessels as well as the cardiovascular system, thus reducing blood pressure.

8. Growth and Development

Thanks to the rich content of protein, goat milk can significantly contribute to the growth and development. In detail, protein plays a key role in building cells, muscles and bones. Furthermore, it is also essential in metabolic activities as well as overall health. With a proper amount of protein intake, you can make sure the growth and development of the body, especially in children.

9. Weight Loss

While goat milk is fully packed with fatty acids and other nutrients, it doesn’t mean that the beverage can cause weight gain. Actually, the fatty acids in goat milk are all good for the body without causing any stored fats inside the body. Accordingly, you can use goat milk as a nutritional supply that should be included in the daily diet to lose some weight.

10. Environmental Protection

It is said that cows are likely to suffer from extreme flatulence leading to the production of methane, a harmful gas to atmosphere and ozone layer. Therefore, raising cows somehow contributes to the ozone degradation and global warming.

By consuming goat milk instead, we are helping to protect environment and prevent climate change.

Source: Authority Remedies