Features
The immense benefits of fruits and vegetables in our diets
Last weekend, I bought a quantity of cabbage and apples to the house. Unfortunately, all of the fruits and vegetables were eaten by my siblings without leaving some for me to eat.
The fact is that though I was not pleased with what they did, I had no choice but to buy another one because I love nutritious fruits and vegetables.
Fruits and vegetables are widely recommended for their health-promoting properties and that’s why I cannot do without them. I think about them when planning my day. They’re part of my life. They’re a necessity.
Low intake of fruits and vegetables is among the top 10 factors for mortality in the world according to research. In sub-Saharan Africa, including Ghana, where there’s nutrient insufficiency from animal and dairy sources, fruits and vegetables consumption is proposed as alternative source of micronutrients including essential vitamins such as Vitamin A, B and C, key minerals like iron and fibre.
Low consumption of fruits and vegetables accounts for increased chronic diseases such as heart diseases and strokes. The World Health Organisation (WHO) estimated that 2.6 million deaths could be averted by adequate fruits and vegetables consumption.
Fruits and vegetables have historically held a place in dietary guidance because of their concentration of vitamins, minerals and fibre. When you visit our hospitals and health centres, most of the diseases that are prevalent can be attributed to low intake of fruits and vegetables.
Many people are dying due to high blood pressure, heart diseases, stroke, cancer among others. This is said to be mainly due to the high intake of fatty and junk foods.
Fast food joints have become numerous in our communities, which have made many people lose interest in homemade nutritious foods. Of late, most people especially the youth prefer manufactured foods to homemade foods and this is the cause of the high rate of diseases. It is, therefore, imperative for us to include fruits and vegetables in our everyday diet.
Fruits such as apples, pears, citrus, bananas, mangoes, berries, melons and avocados should be part of our daily diet.
Vegetables also come in many forms and these include leafy green ones such as lettuce, cabbage, spinach, cauliflower, broccoli, cucumber and many others. Others are onions, shallot, pumpkin, potato, sweet potato and yam. Legumes such as beans, peas are also good examples of vegetables.
They are naturally good and contain vitamins and minerals that can help to keep us healthy. These include vitamin A, C and E, magnesium, zinc, phosphorous and folic acid. For example, folic acid reduces blood levels of homocysteine, a substance that may be a risk factor for coronary heart diseases. Their high mineral content reduces risk of hypertension, heart attack and stroke. Their high vitamin content protects several micronutrient deficiencies.
Fruits and vegetables are essential for our health because they are low in fat, salt and sugar. They are good sources of fibre that helps one reduce obesity and maintain a healthy weight. Their high fibre content lowers caloric intake and weight, manages and reduces risk of diabetes, constipation and colon cancer. They help to also normalise one’s cholesterol and blood pressure levels.
Since vegetables and fruits contain phytochemicals (plant chemicals), they offer innumerable protective benefits to life. These biologically active substances can help to protect the body from some diseases such as type 2 diabetes, stroke, heart diseases, cancer and high blood pressure (hypertension).
Undoubtedly, different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetables and two kinds of fruits each day.
Children have a smaller stomach capacity and higher energy needs than adults. They cannot eat the same serving sizes as adults. However, we should encourage children to eat a variety of fruits and vegetables. This will help them get the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones.
The safety in the consumption of raw fruits and vegetables in Ghana also depends on how clean they are from farm to plate. As a result, I would like to encourage individuals to grow their own vegetables and fruits at home using container-gardens where land is not available.
In the same vein, fruits and vegetables should be thoroughly washed before consumption. The WHO recommended per capita intake of 400g per capita per day is equivalent to five servings of fruits and vegetables daily. For adequate intake, in any state of health, guidance must be sought from a registered dietician.
Continuous efforts to monitor, identify, encourage and promote the multiple importance linked to adequate consumption of fruits and vegetables will go a long way to address the numerous health problems and improve the health of the nation.
Let’s cultivate the habit of including fruits and vegetables in our diets and eschew the high intake of meat and fatty foods. This attitude will ensure that a healthy lifestyle is promoted so as to contribute our quota to the socio-economic development of the country.
By Doris Abaka Williams
Features
The Prophet part 2
“I can see in the spirit, that some of you have been trading for years without seeing any meaningful profits, some young women have been disappointed by men who have either abandoned them and left for foreign lands and forgotten about them, or stopped sending money for the upkeep of their wives and children.
I can see young men who are desperate for visas to travel abroad but have either been duped by visa contractors or refused at the embassies. From tomorrow, I assure you, the visas will be given.
Young women, I have news for you. You will receive telephone calls, and you will hear very good news. Handsome young men with money in their pockets will come and marry you, and take care of you. Traders, you will get big business and big profits from today. From today, you will see that I am a true prophet who has come to deliver you.”
Shouts of “Amen,” “thank you Prophet” and “I receive it” greeted his sermon. After a final prayer, he asked the congregation to come early the following day, and bring others, because there would be many testimonies.
There would also be “special anointing” for great miracles. Although he did not ask for an offering, most of the people came and dropped notes, and coins at the “pulpit.” When they left, Antobam counted the money.
“GH¢900!” he almost shouted, ‘and I did not even ask for an offering. This is fantabulous!’ Going to the Nana Kofi Broni shrine, he told himself, was a very wise move.
He started making plans……He had to choose a few assistants who would carry out his orders……. He had to hire some chairs as soon as possible……He had to find a suitable piece of land and, if possible, build his own church……. He had to start looking for a nice car, befitting the status of a popular preacher …… And, most importantly, he had to select two, three or four nice, young women to take care of his needs, apart from the servants who would cook, wash, iron and do other errands for him.
Abruptly, he told himself, this hungry, scruffy Kukurantumi boy was being transformed into a man of power and money, with some of the most beautiful women in town at his beck and call. Wow!
After a shower and supper, he shut the door to the very small room that served as his bedroom and dropped on the bed. Almost immediately, the shrill sounds, like whispers, began.
This time he did not express any fears. He realised to his great surprise that even though the sounds were not in the form of any language, he could understand them.
Tomorrow there will be testimonies……they will give money……. some rich people are being prepared …….they will bring big money ………. we will give them what they want, and they will bring money ……. big money …….big, big money……the women will also come, a number of them. ‘
He went to sleep smiling and whispering to himself, ‘big, big money, and women!’
He woke up at 5 and took a shower. After a breakfast of tea and several slices of bread he set off. On reaching the venue he saw to his great surprise that the place was full.
Very full, and quite a number of people rushed to embrace him and give him the wonderful news. The excited people narrated the testimonies about big sales, telephone calls from relatives directing them to go to Western Union, and impotent husbands who had miraculously rediscovered their magic powers.
He was truly glad that Nana Kofi Broni’s magic had already started working, but most of his attention was focused on the ladies in the congregation. He noticed to his great delight that some of them were really nice. I must start making my selection, he told himself. Today!
“Give a mighty clap offering to the great, mighty one for his wonders among us!” he started, and the response was very big.
“I said yesterday that you were going to see signs and wonders, and I am very happy that my word has been fulfilled. Even though we have taken allowed one hour for testimonies, many more of you would like to testify.
Tomorrow, I promise you that there will be ample time. I will only preach a short sermon. The rest of the time will be taken up by consultations, after which I will give directions on what to do to ensure that you defeat your enemies, secure your marriage and, most importantly, continue increasing your profits in your business.” His sermon was interspersed with ecstatic shouts of “Amen,” “it is true,” “God bless you” and “I receive it.”
His final word was emphatic; “Big miracles are coming your way. Keep attending church, and don’t forget to give thanks to God.”
By Ekow de Heer
Features
Full Gospel Businessmen Fellowship launches project to transform young lives
The Full Gospel Businessmen’s Fellowship International (FGBMFI) Ghana has launched the Senior High Schools and Colleges Project (SCP) aimed at empowering and transforming the lives of young people.
Speaking at the launch, Professor Mike Ocquaye, the former Speaker of Parliament, emphasised the need to catch them young and train them as the current times were challenging.
He lauded the project, calling on all to support it, saying “In fact, it’s very important to catch them young, train them, lead them, guide them, and mentor them because the times are indeed rough,” Prof. Ocquaye said.
Mr Ekow Egyir Dadson, the Director, Schools and Colleges Directorate, stated that since its inception in 2018, the SCP had reached over 70 educational institutions with countless testimonies of transformation.
“We began with the Presbyterian Boys Secondary School (PRESEC) Legon, and now in 2024, we have visited 74 schools and impacted the lives of over 100,000 students, some of whom were personally mentored and now have graduated from the universities.”
He explained that the SCP, a vision by FGBMFI Ghana, was a bold outreach programme designed to call young people to Christ, train and equip them for the future.
He cited testimony-sharing, mentorship, career guidance, entrepreneurship and counseling as some of the unique approaches to be used in reaching out to the targeted students.
Mr Emmanuel Baba Mahama, the National President of the FGBMFI Ghana, launched the SCP Manual, which would help the FGBMFI Zonal Family Chapters across Ghana in order to adopt schools and colleges within their catchment areas.
The Schools and Colleges project is making a great impact; we have had first-hand testimonies from school heads, teachers, and students (mentees) about the SCP. This project has come to stay, Mr Baba Mahama assured.
He, therefore, called for more volunteers and partners to help the SCP shape the next generation of leaders and citizens.
Findings by the FGBMFI revealed that Ghana’s senior high schools, colleges, and university students face growing challenges like addictions, indiscipline, poor academic performance, pornography, homosexuality, broken homes, and a lack of godly guidance.
That had been a concern to many parents and society, “but the FGBMFI believes there is hope to rescue and restore these young students,” Mr Mahama said. –GNA
