TOP 10 VEGETABLES, THEIR NUTRITIONAL IMPORTANCE AND WHY YOU NEED THEM IN YOUR DAILY DIET

A diet rich in vegetables contains beneficial antioxidants that help reduce your risk of cancer, stroke, and heart disease. These antioxidants are just some of the nutritional benefits of eating vegetables.

Vegetables contain vitamins, such as folate and B6, and carotinoids — such as lycopene in tomatoes, beta carotene in mangos and carrots, lutein in spinach and collard greens, and zeaxanthin in greens and corn.

1st) - Green Leafy Vegetables -

Leafy green vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Because of their high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type-2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes. The high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health.

Green leafy vegetables such as kale, chard, collard greens, spinach, parsley and dark green and red leaf lettuce are high in carotenoids and best eaten raw in salads, on healthy sandwiches, lightly steamed or in nutritious soups.

10 HEALTHY COOKING OIL

Oil is one essential ingredient in cooking but in cooking a healthy food it is also very essential to know which oil is healthy and we got 10 so read below...

1. Grapeseed Oil

Grapeseed oil has a refined nutty taste which makes it perfect for salads but also for grilling. Its smoke point reaches 420 degrees F and it is perfect for cooking virtually anything.

2. Sunflower Oil

When looking for top ten cooking oils for your health you should keep in mind sunflower oil in case you want to fry something. Its smoke point is 460 degrees F and it cooks wonderfully vegetables you normally use for casseroles.

3. Safflower Oil

This oil is known for its ability to reduce bad cholesterol and with it the risk of cardiovascular disease. Its smoke point is 450 degrees F.

4. Avocado Oil

High in vitamin E and monounsaturated fats this is the perfect oil for people with diabetes or for those who are on a diet. Cooks appreciate this oil because it can enhance the flavor of meat while cooking. It has the smoke point at 510 degrees which makes it perfect for frying, too.

5. Peanut Oil

This is certainly one of the top 10 oils for healthy eating you know from Thai and Asian cuisine. It is a delicious oil used for sautéing and frying but also for delicious Asian sauces and salads. It has a lower smoke point of only 250 degrees F

6. Almond oil

Almonds are famous for their healthy food reputation so there’s no wonder almond oil is among the top oils used for healthy cooking. It has a high smoke point of 495 degrees F so it is ideal for cooking at high temperature but it is also good for desserts.

7. Olive Oil

This is perhaps the most famous oil from the top 10 healthy cooking oils. This oil is part of Mediterranean cuisine and it is perfect for salad dressing and pesto. Its smoke point is at 350 degrees F.

8. Flaxseed Oil

This one of the top 10 cooking oils for being healthy is known for its high content of omega 3 and polyunsaturated fats. Its low smoke point of 225 degrees F makes it unsuitable for frying. Still this is the perfect oil for salsa and salad dressing.

9. Walnut Oil

Known for its slightly bitter taste but perfect nutty flavor the walnut oil is ideal for baking and giving a touch of elegance to any salad. Its smoke point is high at 400 degrees F.

10. Canola oil

Being no.1 among the top 10 healthy cooking oils, the canola oil is famous for its content of monounsaturated fats we need for a healthy heart. It is perfect for sautéing, frying, salad dressing and also baking. Its smoke point is 425 degrees F.

ZOBO:NUTRITIONAL BENEFITS AND PREPARATION

1.       PRODUCTION OF SORREL FLOWER JUICE (ZOBO) AND ITS NUTRITIONAL VALUE.

Sorrel, contains a range of vitamins and minerals including vitamin C, vitamin A, calcium, niacin, riboflavin and Flavonoids. Flavonoids, which give the sorrel flower its deep red colour, have been recognized as a powerful antioxidant and a likely contributor to cancer health as well as immune function. In addition sorrel is thought to have a mild diuretic effect and the ability to reduce high blood pressure. Anti-Cancer, Sorrel has been shown to have a multifaceted anti-cancer activity. Firstly, free radicals have been implicated in the conversion of normal cells into cancer cells. Research has shown sorrel inhibits free radicals from converting normal cells into cancer cells. In another study, sorrel was shown to inhibit mutation of colon cells into cancerous cells. Colon cells, exposed to cancer causing chemicals, did not become cancerous when pretreated with sorrel.

Nutrition Sorrel is an excellent source of trace minerals and other nutritional elements essential to health. It's rich in Chromium, Copper, Manganese, Iron, Selenium, and Phosphorus.Weight Loss, Medical thinkers have come out and said products like Sorrel are a realistic aid in weight loss regimes. It has no toxicity and risks to health and may help people lose weight. Sorrel contains an acid which blocks the digestion and absorption of starch, a major source of calories and weight gain. Specifically, it contains an alpha-amylase inhibitor. Cough and cold cure, A traditional African treatment for flu, researchers have found there is something to this use. On top of stimulating immune function, it has been proven to reduce the fevers associated with infections. This herbal remedy is pleasant to the taste! Sorrel is as good for the kid and adults. 

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METHOD OF PREPARATION

The drink is typically prepared by boiling the flowers then letting it stand for a while, straining it and then pressing out the juice through a strainer. The juice is then sweetened and chilled. Depending on the concentration, the juice can be diluted according to taste.such condiments as ginger, cloves, cinnamon stick and any fruit of your choice can be added when the sorrel is boiling, as well as rum after words to add flavour and extend the life of the drink.

I LIKE FOOD

Hello people, my name is Kassy Loveth, nice name right? Yeah! I like my name too.. I like food, good food, maybe that's why I am this "moderate" and I am not ashamed to eat to my heart's desire. The good thing about this whole ish is that I studied Nutrition and Dietetics, I know that sounds a little exotic. No don't get confused with the big name. it is only about knowing how to eat and what to eat and well, how to eat healthy. I also know that there are a lot of health freaks on the internet telling you the same thing that we are going to be telling you here. Well most of them are Caucasians who do not understand how good a plate of foo foo, pounded yam or banga soup tastes. I do because I be NAIJA BABE. So no pretenses. Here we will be talking about it as it is. So follow your girl let me share my knowledge with you and also join me as we discover the best eating joints, foods, drinks and all the goody goody stuff you can stuff down your throats, fill your belly and still look and stay healthy.  On the intellectual side we will also talk about how to use food to manage health related diseases. So don't go nowhere. We will be right back.
Thank you.