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                                                                        There are many health benefits of Garri that many do not know about despite its wide acceptance by both the rich and poor in the West African countries. Especially when it comes to soaking it in cold water with milk and other goodies. Garri which is also known as Cassava flakes is processed from Cassava into powdery food materials flour either yellow (with palm oil) or white(without palm oil). Contrary to many beliefs of Garri not having health benefits, this article will expose you to 8 health benefits of Garri. 1. It Facilitates Digestion One of the health benefits of Garri is facilitating digestion. This is so because of its constituent, dietary fibers which stimulate the intestinal bowels which facilitate quick digestion. 2. Builds Imm...

                                                                               It’s no coincidence that the rapid rise in obesity happened around the same time highly processed foods became more available. Although highly processed foods are convenient, they are packed with calories, low in nutrients and increase your risk of many diseases. On the other hand, real foods are very healthy and can help you lose weight. What Are Real Foods? Real foods are single-ingredient foods that are rich in vitamins and minerals, lack chemical additives and are mostly unprocessed. Here are just a few examples: Apples Bananas Chia seeds Broccoli Kale Berries Tomatoes Sweet potatoes Brown rice Salmon Whole eggs Unprocessed meat There are lots of real foods in every food group, so there’s a vast array you can...

  Yams (Dioscorea) are a type of tuber vegetable that originated in Asia, Africa, and the Carribean. They’re often mistaken for sweet potatoes. However, yams are less sweet and more starchy. They have a distinct brown, bark-like exterior. The flesh can be white, yellow, purple, or pink depending on the maturity of the yam. These tubers are highly nutritious, versatile, and may benefit your health in many ways. Here are 11 health and nutrition benefits of yams. 1. Packed with nutrition Yams are rich in vitamins, minerals, and fiber. One cup (136 grams) of baked yams provides : Calories: 158 Carbs: 37 grams Protein: 2 grams Fat: 0 grams Fiber: 5 grams Vitamin C: 18% of the Daily Value (DV) Vitamin B5: 9% of the DV Manganese: 22% of the DV Magnesium: 6% of the DV Potassium: 19% of the DV Thiamine: 11% of the DV Copper: 23% of the DV Folate: 6% of the DV Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone heal...

                                                  Ogbono, otherwise known as African Bush mango is a species of trees that originated from Africa. Other common names for ogbono are bush mango, wild mango or odika. The scientific name of ogbono is Irvingia gabonensis. One thing about this plant is that it is versatile, that is, it’s fruits, nuts, seeds, and bark can be used for culinary, manufacturing, cosmetic and medicinal purposes. In Nigeria, ogbono seeds are dried and used to prepare ogbono soups, a popular and delicious delicacy. The fruits of the plants can also be eaten fresh too. However, in this article, you will get to learn about the nutritional value of ogbono and the health benefits of ogbono (Irvingia gabonensis). Nutritional Value of Ogbono Ogbono is especially valued for their fat- and protein-rich seeds. The plant is an excellent source of vitamin...

                                        Supporting your immune system Your immune system is constantly active, figuring out which cells belong to your body and which don’t. This means it needs a healthy dose of vitamins and minerals to keep its energy up and going. The following recipes are packed with essential nutrients for everyday health or for fighting off viruses such as the cold or flu. Learn which immunity-enhancing nutrients each juice, smoothie, or seed milk has so you can start your mornings off with a refreshing boost to your body’s natural defenses. 1. Orange, grapefruit, and other citrus Vitamin C has antioxidant properties, which protect your cells from substances that damage the body. A vitamin C deficiency can lead to delayed wound healing, an impaired immune response, and the inability to properly fight infections. There’s currently no evidence that oral vitamin C is eff...

                                                                                There’s a lot of talk about carbs being the enemy in modern diet culture, but that’s not the case. Carbohydrates are an important part of most diets. In fact, complex carbs which come from whole, unprocessed plant foods are typically full of nutrients. In some circumstances, however, cutting back on carbohydrates may provide some real health benefits. This is especially true when it comes to simple carbs, which are derived from highly processed foods and do not provide additional nutrients. Studies show that low carb diets may help with weight loss and better management of diabetes or prediabetes in adults with higher body weights. If your nutritionist or doctor has advised you to reduce your carbohydrate intake...

  Vegetables are low in calories but rich in vitamins, minerals and other important nutrients. In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets. The definition of a low-carb diet varies widely. Most are under 150 grams of carbs per day, and some go as low as 20 grams per day. Here is a list of the 21 best low-carb vegetables to include in your diet. 1. Bell Peppers Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious. They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage. One cup (149 grams) of chopped red pepper contains 9 grams of carbs, 3 of which are fiber . It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets. Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant con...

      Chaya popularly called ‘Hospital Too far‘ and ‘Miracle Leaf’ is a leafy vegetable that originates from Mexico but is commonly found in the southeastern part of Nigeria. Also known as Tree Spinach, it is called ‘Efo Iyana-Ipaja’ by the Yorubas and ‘Ugu Oyibo’ by the Igbos. Hospital Too Far is a great source of protein, vitamins, calcium, and iron, ascorbic acid, and also a rich source of antioxidants. It can be consumed by adding it to your soups, salads, tea, or squeezing it to get the juice but should never be eaten raw as it contains hydrocyanic acid, which is toxic to the body when eaten raw. It is highly advised that it should be cooked for at least 3-5 mins to remove the toxins before ingesting it. This plant can cure almost 100 diseases due to its numerous health benefits to the body hence the name ‘God’s Gift’. Some of the benefit of chaya are: 1.It treats anemia as it contains a large amount of iron and also helps boosts blood production and circulation. 2.I...

                                   The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America.Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist with different shapes and flavor. Nutrition facts: The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber. Here are the nutrients in a small (100-gram) raw tomato: Calories: 18 Water: 95% Protein: 0.9 grams Carbs: 3.9 grams Sugar: 2.6 grams...

                                        Bell peppers (Capsicum annuum) are fruits that belong to the nightshade family. They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America. Also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked. Like their close relatives, chili peppers, bell peppers are sometimes dried and powdered. In that case, they are referred to as paprika. They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. Bell peppers come in various colors, such as red, yellow, orange, and green — which are unripe. Green, unripe peppers have a slightly bitter flavor and are not as sweet as fully ripe ones.   Nutrition facts: Fresh, raw bell peppers are mainly composed of water (92%). The rest is carbs and small am...