Nutrition

Overcoming breast cancer with diet: vegetable edition

Vegetables are important part of our diet

Last week’s piece was about how we can protect our health against breast cancer with fruits. In this week’s episode, we will be talking about how we can maximise our health against breast cancer with vegetables.

Vegetables are a very important part of our diet. Knowing the types and amount of vegetables is paramount in optimising our overall health.

The following include a variety of vegetables that contain the minerals and vitamins necessary to boost our immune system to fight against breast cancer.

• Green leafy vegetables: lettuce, kontomire, bokoboko, ayoyo, bitter leaf, alefu

• Cruciferous vegetables: cabbage, cauliflower and broccoli

• Marrow vegetables: pumpkin and cucumber

• Root vegetables: beetroot, carrot and potato

With any food of your choice, for example rice, yam, etc., a number of recipes can be made from combinations of the aforementioned vegetables. These include:

• Vegetable stew

• Vegetable soup

• Vegetable salad

• Coleslaw

Some of these vegetables, such as carrot, cucumber, beetroot, etc. can also be eaten raw as snack.

In our next chapter, we will discuss some foods/recipes that are low in cholesterol and saturated fats, as well as lifestyle modifications in general, which is also an integral part of the fight against breast cancer.

The writer, Bernice Korkor Asare is a Dietitian and CEO of Holistic Health Consult

“Your diet your health, your health your wealth”

E-mail:

info@holistichealthconsult.org

Nutrition

Benefits of fresh cow milk

COW milk is a nutrient-rich milk produced by cows that has been a dietary staple for
humans for centuries. It is known for its rich source of essential nutrients such as calcium, protein, vitamins (B12 and D), and minerals. Cow milk is considered healthy for many individuals, providing benefits for bone health, muscle repair, and overall growth.

– Promotes strong bones

Cow milk is an excellent source of calcium and vitamin D, both of which are essential for maintaining bone density and strength. Regular consumption of milk helps prevent bone disorders like osteoporosis, especially in older adults, as it supports healthy bone development and repair.

– Boosts muscle growth and repair

Cow milk is rich in high-quality protein, containing all nine essential amino acids. This makes it an ideal post-exercise drink to help with muscle repair and growth. The protein in milk also helps sustain muscle mass, which is important as we age.

– Supports heart health

Cow milk contains potassium, a mineral that helps maintain healthy blood pressure by balancing sodium levels in the body. Drinking milk may reduce the risk of cardiovascular diseases by promoting optimal heart function and regulating blood pressure.

-Aids in weight management

The protein and fat content in cow milk can promote satiety and reduce overall calorie intake by keeping you full for longer. Additionally, studies have shown that the conjugated linoleic acid (CLA) found in milk may help reduce body fat in some individuals.

– Improves hydration

Cow milk is composed of approximately 90 per cent water, making it a hydrating beverage. Along with providing essential nutrients, milk helps to maintain fluid balance in the body, which is important for overall cellular functions and metabolism.

Source: www.ndtv.com/ health