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 4
Antobam woke up with a terrible headache. He checked the time on his mobile phone, 2:30 am. “What! Where is the money?” He asked aloud. “Where are those girls? Why did I drink so much of that whisky? What were those two girls up to?” He sat up on the bed and noticed a bulge close to the pillow.
He lifted the mattress and picked up the newspaper wrappers with the neatly arranged notes. He saw the neatly written record of the value of the notes. No, those girls are not thieves.
“It was my mistake. If I hadn’t drank myself to sleep they would be here in bed with me, giving me the time of my life. Pretty girls, those two. And so loyal and honest. Tomorrow will be different.”
“I will not drink any whisky, and I will show them that I am a real man. Just then he heard the whispers. Very soon it will be time, they seemed to be saying. This is an important day.”
The gold dealer will bring lots of money. Give him some of the liquid to drink, and we will prepare him. He will do very big business, and he will give you anything you ask for. There will be more miracles and testimonies today.
Antobam smiled to himself. “I am going to be a very rich man in only a few days man. Money, power, and women. Wow! Antobam got to the grounds at 5, but there were quite a number of people waiting.
Mr Kwame Dofu was among them. He greeted them all, and they came around to shake his hand. “My brothers and sisters, I assure you that whatever your problem is, you will not go home without a solution.” Shouts of “Amen” “thank” you Osofo and “you are a true man of God” responded.
“Please take your seats, and start talking to the great one about whatever bothers you. Before the service is over, there will be a solution.” He waved Mr Dofu over, and went with him to the wooden structure that serves as a temporary office.
“My brother, I have done quite a lot of work on the issue you came to see me about. I have prepared a special, powerful package for you. Take this, drink it, and go back to your business. I want to see you in two weeks.”
Beaming with smiles, Mr Dofu drank the foul smelling liquid in two gulps, said a big thank you to Antobam and took his leave. “I believe you, Papa Osofo. And I assure you that I will reward you, big time.”
Just when Osofo Antubam finished with Mr Dofu, Mary and Suzzie went over to him. “Good Morning ladies. I am very sorry about yesterday. I drank too much of the stuff you gave me. Today will be different, I assure you.”
“Don’t worry, Osofo. Since you are now setting things up, our main concern now is to help you to put things in place, and to make you comfortable. We are always there to serve you. This morning, Osofo, we want to go and clean up your place, and prepare something nice for you when you close.
And before coming to church, we will pass by the bank and collect the forms. After you have signed them, the account will be open. You can check the payments anytime and, of course, issue cheques whenever you need money.”
“Suzzie and Mary, I am happy I picked the two of you from the very start. Listen, I will take good care of you, okay? Here is some money. Buy whatever you need for the errands you have mentioned.
And here is the key. Please come back as early as you can. You know I need you here.” The service was very lively. The lively singing of praise songs was followed by one and a half hours of testimonies.
Most of them related to money – big sales, new jobs and overdue debts paid. But there were also testimonies about healing. Barren women had taken seed, and, of course, several men who had lost their bedroom authority had regained them, to the delight of their partners.
As he had promised, Antobam preached for only 30 minutes, exhorting the congregation to attend church regularly, pay their tithes and offerings, and strictly follow his ‘directions’ for securing solutions to their problems.
After another round of praises during which the congregation danced to the floor to drop their offering, he closed the service, grabbed the big bowl which was full to the brim with money, and moved to his desk. A long queue was quickly formed at the desk.
Meanwhile, Mary and Suzzie had gone to give Antobam’s place quite a decent look. A new bedsheet and pillows, a secondhand carpet and four plastic chairs placed in the verandah had done the trick.
They also prepared two fish and chicken stews. After all these, they rushed to the National Savings Bank and collected application forms for opening current and savings accounts.
They joined the service a few minutes before the main session closed. Antobam looked round and saw, to his relief, Mary and Suzzie moving towards him. “Hello ladies. What have you been up to?” “Quite a bit, Osofo. We’ve just collected your drink. Here you are. We’ve made a few changes at your place. I think you will like it. You will also have something nice to eat. Now, here are the forms for the savings and current accounts.
If you will sign them, the bank will open the account. From today, we can pay all monies direct into the account.” ‘How can I thank you, ladies?” “You don’t need to thank us,” Suzzie said. “It is our duty to help a man of God succeed.” “Okay, my ladies, please take the offerings and count them as you did yesterday.
You can add the payments made after the consultations. Will it be possible to pay them into the account today?” “Yes,” Mary said. “The bank closes at four. If we leave here at three, we would be there just in time.”
The two friends started counting, as Osofo Antobam gave his clients his directions for solving their problems. On quite a few occasions he closed his eyes as if he was receiving direction from above on what to do.
But as the fetish priest at the Nana Kofi Broni shrine and the dwarfs had assured him, the solutions would certainly be provided. Having heard the huge testimonies earlier in the day, the clients parted with substantial sums of money in expectation.
By Ekow de Heer
Features
The issue of spiritual father in our churches
A student was supposed to go to school as the natural cause of events should be when universities or schools in general opens but this was not the case in a certain young man’s life.
He decided to postpone his trip because apparently he could not get to meet his pastor, his spiritual father. The question is, should this spiritual father die, will the young man’s life come to an end?
Does it mean in such an instance, he is going to curtail his education? This is a worrying trend in a lot of churches where the pastors use this notion of spiritual father to manipulate members especially the youth.
Some unscrupulous pastors utilise this spiritual father concept to have affairs with gullible young ladies in their churches.
Now with homosexuality gradually making inroads into some of the churches, young men are becoming vulnerable to pastors who have hidden homosexual inclinations.
This spiritual father concept is a Biblical concept that runs through both the Old Testament as well as the New Testament. We see it in 2 Kings 4:12 where Gehazi is serving Elisha and also in the New Testament we see Paul relating to Timothy in 1 Timothy 1:2 as a Spiritual Father.
In fact, the concept of spiritual father is a good thing if executed according to the word of God since it helps in guiding the younger ones. However, it becomes problematic when it is being executed by unscrupulous wolves in sheepskins as described by Jesus in Mathew 7:15.
I see it as a way that these unscrupulous so-called men of God maintain their hold on the congregants so they do not question their unchristian actions.
One of the things I have observed since I got born again many years ago is that, any pastor who often insists that members recognise that he is their spiritual father is a warning sign that he is doing some wrong things or is about to indulge in some wrong things.
A parent complained about how his daughter was being influenced by a pastor of the church she attends and how worried he was. I am sure there are many parents out there with stories to tell about how their wards are being made to see their pastors almost like their Jesus.
These pastors have managed to make their congregants so loyal to them and to believe in them so much that it is terrifying, as a parent.
The way things are going, an immediate intervention is required otherwise I am not a prophet of doom but I forsee unfortunate instances where parents burst into church auditoriums and star shooting some Pastors out of frustration and anger.
We cannot look on unconcerned as a society and allow unscrupulous fraudsters using the name of God to create problems for families. My recommendation is for a certain amount of regulation in order to bring some sanity in religious practices.
I agree that ordinarily regulating religious practices makes it a bit restrictive in terms of freedom of worship as enshrined in our constitution but given the way things are going, a bit of regulation will not be out of place.
Disgusting stuff are being attributed to some men of God. There are cases of manipulation of young ladies and sometimes married women by so called men of God and it is bringing Christianity and therefore the name of the Lord into disrepute.
Christianity is gradually losing its attractiveness as a result of the negative reportage resulting from disgusting stuff happening in Christian circles. The way some pastors have been manipulating congregants to take money from them leaves much to be desired to the point where they are convincing some of the youth to give out their phones. May God help us.
By Laud Kissi-Mensah