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Nutrition

 Preventing skin cancer with our diet

Intake of shrimps and salmon can prevent skin cancer

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.

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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.

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● 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

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● 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.

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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.

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● 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.

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“Your diet your health, your health your wealth” Email holistichealthconsult.gmail.com

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Nutrition

Meat Pie

Meat pie

Meat pie

 Meat Pie is a West African pas­try that is stuffed with meat. It can serve as an appetizer at restaurants, parties, etc.

Ingredients

Crust

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2 cups of flour

1 cup of butter

1 tablespoonful of salt

1/2 cup of water

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2 eggs for coating

Meat Pie filling

1 pound of meat (You can substi­tute it with ground beef, chicken breast or tuna)

1large onion

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1 tablespoonful of Adobo season­ing or seasoned salt

1.5 tablespoonful of olive oil

Instructions

Crust

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Combine the crust ingredients:

 flour, butter, salt and water in a large bowl

Mix and knead it until a dough forms

Set aside in a freezer for 10 minutes

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Filling

Pour oil in a frying pan and put it on medium heat

Add the meat and seasoning and let it cook for 10 minutes

Add onions to meat and let it cook for another five minutes

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After the filling is done, roll the dough with a rolling pin.

Cut a piece of the dough into a square or circle, you can choose to make it large or small.

Add some meat to each pie and fold in half and seal it. Use a fork to close the edges so the meat does not fall out.

7.Coat pies with egg wash so you get that golden brown look.

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Nutrition

 Akotonshi (Stuffed crab)

Akotonshi

Akotonshi

 Akotonshi is a delicious stuffed crab dish that is associated with feasting in Ghana.

The dish is sprinkled with bread­crumbs and placed under a broiler. When served, akotonshi is usually garnished with chopped parsley.

Ingredients

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5 large whole crabs or cooked crabbed meat

2 large fresh ginger

3 tablespoonfuls of cooking oil

2 large onion minced

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1 tablespoonful of ginger ground

2 large tomatoes finely chopped

1 tablespoonful of tomato paste

1 large green bell peppers finely chopped

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1 tablespoonful of ground nut meg

1 tablespoonful of cloves ground

1 tablespoonful of dried thyme leaves

1/2 cup of dried shrimp

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1 cup of plain bread crumbs

2 tablespoonfuls of salt

Preparation

-When cooking crabs, clean them and bring a large pot of water to a boil.

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-Add in the ginger, cloves and the crab, cook for 15 minutes. Remove crabs and meat, keep shells for plating.

-If using just crab meat mix crab meat with ¼ cup water that has been boiled with the ginger piece and cloves for 15 minutes. Drain water, flake the meat and set aside.

-In a heavy pot, heat oil to me­dium temperature and add other ingredients in the following se­quence, stirring for a minute or so between each: onions, ground gin­ger, tomatoes, tomato paste, green pepper, cumin, nutmeg, thyme, grains of paradise, paprika, mashed peppers, and dried shrimp.

-Reduce heat and simmer for 4-5 min­utes, stirring constantly, until vegeta­bles are cooked.

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-Add crab meat and stir another cou­ple of minutes to heat it through. Then spoon the mixture into clean crab shells or ramekins (small individual baking dishes).

-Sprinkle breadcrumbs on top of each crab and toast under an oven broiler, being careful not to let the crumbs scorch. —Source: Pulse.gh

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