Nutrition
Preventing skin cancer with our diet
Intake of shrimps and salmon can prevent skin cancer
In this chapter, we will be discussing how we can prevent skin cancer with our diet.
Skin cancer is more common in Caucasians, but the incidence is on the rise in the black community according to WHO.
The two most common types are basal cell carcinoma and squamous cell carcinoma. These usually form on the head, face, neck, hands and arms. Another type of skin cancer, melanoma, is more dangerous but fortunately less common.
Anyone can get skin cancer, but it is more common in people who:
● Spend a lot of time in the sun or suffered sunburn.
● Have light coloured skin, hair and eye.
● Have family history.
● Older than 50 years.
Because the sun’s ultraviolet (UVA and UVB) rays promote cancer causing changes in the skin, learning sun safe practices is one way to protect one from skin cancer. Another way is to know the signs of skin cancer. This is usually a mole that is oddly shaped, strangely coloured, or unusually large, may be a sign of skin cancer, especially if it grows. That’s why it is important to check your skin regularly for moles and/or changes in already existing moles. You should also have your doctor check any suspicious skin markings and any changes in the way your skin looks. These steps can help in early diagnosis and management of skin cancer- the stage when cancer is most likely to be treated successfully. Catching cancer early may also prevent certain types of skin cancer cells from spreading to other parts of the body.
In the misdt of all this, diet plays an important role which has to be harnessed.
Foods to include
● Astaxanthin rich foods such as; salmon and shrimps.
● Catechin rich foods such as green tea.
● D-limonene rich foods such as, grapefruit, oranges, pineapples, and bell peppers.
● Monounsaturated fatty acid rich foods such as; almonds, avocado, and walnuts.
Lifestyle modification
● Avoid direct exposure of the skin to the sun.
● Wear sunscreens when visiting the beach or pool.
● Wearing of protective clothing, hats, and sunglasses for people who work directly under the sun and people with light coloured skin, hair and eye.
● Avoid excessive bleaching of the skin.
● Avoid cigarette smoking.
In conclusion, managing skin cancer can be very stressful and uncomfortable. A well-tailored diet and lifestyle can go a long way to prevent skin cancer. By following the recommendations above skin cancer will become the least of our worries.
The writer Dr. Bernice Asare Korkor is the CEO of Holistic Health Consult.
“Your diet your health, your health your wealth” Email holistichealthconsult.gmail.com
Nutrition
Banku and Okro stew
Ingredients
Banku
-3 cups of corn dough
-2 cups of cassava dough
Salt to taste
Okro Stew
-3 cups of chopped okro
-2 cups garden eggs (chopped)-optional
Palm oil
– Momoni (Salted fish) -optional
-4 medium pieces of smoked salmon
-2 large smoked cowhide/wele
4 large crabs
2 large onions
4 medium sized tomatoes (chopped) – optional
Pepper, ginger, garlic and onion mix (blended together)
Salt to taste
Preparation
Banku
-Three parts of corn dough with two part cassava dough.
-Add some water until the mixture is slightly thick.
-Put it on high heat until the mixture starts to boil and thickens.
-Take a spatula and knead the mixture until the texture is evenly distributed.
-Keep kneading to prevent the dough from forming little hard lumps.
-When your banku is ready, roll into balls and wrap with rubber. Keep them in an air tight container to keep them warm and fresh.
Note: You can test if your banku is ready by putting a little water in the palm of your hand and touch the banku. If it does not stick to your palm it’s ready.
OKRO STEW
-Heat palm oil in a pan and add your sliced onions and momoni. Stir until onions are slightly brown.
-Add pepper and blended ginger, garlic and onion. Allow to simmer.
-Take a clean pan and put in your chopped okro, add water and cook for about eight minutes.
-Check on your simmering sauce and add tomatoes and garden eggs, if you opted for it.
-Add your smoked salmon, cooked wele (it must be precooked to soften it) and crabs. Allow to simmer for 10 minutes.
-Pour in your cooked okro and stir to mix evenly. Add salt to taste. Allow to simmer on low heat for 5 minutes.
-Okro stew is ready. It can be enjoyed with rice or kenkey. But best served with banku.
Nutrition
Benefits of eating okro
Rich in nutrients
Okra is packed with essential nutrients like vitamins A and C, magnesium, potassium, and calcium, which support overall health and vitality.
Supports digestion.
Okra is high in fiber, aiding digestion and preventing constipation. It also supports a healthy gut by promoting the growth of beneficial bacteria.
– Lowers cholesterol levels
The fiber content in okra helps reduce cholesterol absorption, lowering the risk of heart disease and improving overall cardiovascular health.
– Manages blood sugar levels
Okra contains compounds like polyphenols and fiber that help regulate blood sugar levels, making it beneficial for individuals with diabetes or at risk of developing diabetes.
– Boosts immune system
Okra is abundant in vitamin C, an antioxidant that strengthens the immune system and helps protect against illnesses and infections.
– Supports weight loss
Okra’s high fiber content promotes feelings of fullness, prevents overeating, and aids in weight management.
-Enhances vision
Okra is rich in vitamin A, which is essential for good vision. Consuming okra regularly may help prevent age-related macular degeneration and maintain healthy eyesight.
– Anti-inflammatory properties
Okra contains anti-inflammatory compounds that may help reduce inflammation and associated chronic diseases, such as arthritis or heart disease.
– Supports bone health
The vitamin C, calcium, and magnesium in okra are essential for maintaining strong bones and preventing conditions like osteoporosis.
– Improves skin health
The antioxidants in okra, including vitamins A and C, help combat free radicals, improve skin texture, and promote a healthy complexion. They may also aid in the prevention of premature ageing and wrinkles.
Source:ndtv.com
● Weight loss
● Good for pregnant women
● -Regulates blood sugar
● -Aids digestion
● -Dietry fibre
