Nutrition
Health benefits of fruits
Great source of essential vitamins: fruits are an excellent source of vitamins, minerals and phytonutrients. Eating a variety of fruits in the form of a fruit salad can go a long way in stimulating the energy level and health factor of the body.
High in fiber content: The presence of dietary fiber in fruits can keep the blood cholesterol level in check and also reduce the risk of obesity and type 2 diabetes in individuals. Fiber-rich fruits such as strawberry, apple, banana and mango also possess anti-carcinogenic properties.
-Excellent source of nutrition for pregnant women: Fruits contain folate (folic acid) that helps the body to form red blood cells. It is advisable for pregnant women to consume
fruits (orange and grapefruit) in optimum amounts and enrich their body with folic acid. It helps reduce the risk of physical and mental deformities in the fetus.
-Regulates blood pressure: Fruits like bananas, oranges, avocado that are rich in potassium can help you maintain a normal blood pressure. They are also low in carbs and fat; hence they naturally prove healthier than any other food substitute.
-Keeps body weight in check: Fruits that are rich in vitamin C prove beneficial in controlling the body weight. Moreover, fruits do not contain any saturated fats or cholesterol that are harmful for cardiac health.
-Aids in digestion: Fruits with high-fiber content retain laxative properties and ease the process of digestion in the human body. This also prevents the formation of kidney stones.
-Nourishing the skin and hair: They are high on anti-oxidants that help the skin to retain its radiance and glow. Fruits like papaya, coconut, etc. can fight various dermatological disorders. Fruits containing vitamin A give the hair a lustrous look.
-Hydrates the body: Owing to the high amount of water in most of the fruits, they are an easy and quick source of hydration. Their intake is equally important during summers and winters.
-Boosts the immune system: Fruits are rich in calcium, magnesium and even essential vitamins like Vitamin K and Vitamin E. These can treat various chronic disorders and also improve our resistance against germs and diseases.
Source: apollodiagnostics.com
Nutrition
Benefits of shrimps
-High in protein:
Shrimp is a lean protein source, providing essential amino acids for muscle building and repair.
– Low in calories:
Due to its low calorie content, shrimp can be incorporated into weight loss diets.
– Omega-3 fatty acids:
These healthy fats in shrimp can improve heart health by lowering bad cholesterol levels.
– Antioxidants
This pigment found in shrimp is a powerful antioxidant that may help protect cells from damage and potentially reduce inflammation.
-Essential minerals:
Shrimp provides important minerals like selenium, zinc, iodine, and vitamin B12 which are crucial for immune function, thyroid health, and cognitive function.
– Bone health:
The calcium and vitamin D content in shrimp can contribute to maintaining strong bones.
Potential cancer prevention:
Some studies suggest that the antioxidants in shrimp may have anti-cancer properties.
Source;foods.com
Nutrition
Shito
Shito is a Ghanaian hot pepper sauce, made with ingredients like dried chili peppers, dried fish, ginger, and oil, and is used in various dishes, especially rice-based meals and swallows.
Ingredients
-5 litre of oil
-70 grams of fresh onion
-100 grams of tomato paste
– 40 grams of powdered pepper
– 30 grams of ginger
– 30 grams of fish powder
– 10 grams of powdered garlic
-30 grams of powdered shrimps
-30 grams of powdered herrings
– 5 tablespoonfuls of salt to taste
Preparation
-Pound or blend dry hot pepper together with fresh ginger
– Pound or blend dried shrimps and dried herrings
-Grind onion, garlic and hot pepper
-Heat oil
-Add grinded or blended onions, garlic and pepper.
– Allow it cook for a while.
– Add powered shrimps and powered dried herrings to it.
– Cover and allow to cook further until all water has evaporated
– Add pounded hot pepper, stir, cover and allow to cook
– Add fish powder and continue stirring to avoid burning
– Cook until sauce is dark brown in colour
-Take off the heat and serve with rice, waakye, gari, jollof etc
By Linda Abrefi Wadie
