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The webinar comes up on 30th July 2022, 12:00PM WAT.
Book your spot now by registering using the link below
https://bit.ly/tfl_nutritionwebinar
The webinar comes up on 30th July 2022, 12:00PM WAT.
MILK
Milk is a white nutritious liquid secreted by mammals and used as food by human beings. Milk is very high in vitamins, minerals, quality animal protein, and healthy fats, it is also one of the best dietary sources of calcium.
Most of the milk in the market today is fortified, or supplemented, with vitamin A and D. The milk foods include whole, low-fat, skim, and dried milk, cultured milk products (Yogurt), cheese, ice cream and ice milk.
BENEFITS OF MILK TO THE BODY
- Milk can help fight depression and prevent heartburn.
- It is a great source of calcium which helps to build healthy bones and teeth.
- It serves as a source of energy.
- It build and repairs muscle tissue.
- It helps to lower the risk of cardiovascular diseases, type 2 diabetes and high blood pressure.
- It reduces the risk of obesity.
- It aids in muscle growth.
- It helps protect against cancer and prevent early ageing of the skin
- It prevent osteoporosis and bone fractures and even help maintain a healthy weight.
‘’Milk might be healthy and nutritive, but drinking too much of it in a day does not guarantee better health cause it can be linked with mortality and increased risk of fracture.’’
Thank you for reading!
Article By:
Tijani Opeyemi
Food, Nutrients & Health
......................................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
References:
www.medicalnewstoday.com www.webmd.com
Milk is a white nutritious liquid secreted by mammals and used as food by human beings. Milk is very high in vitamins, minerals, quality animal protein, and healthy fats, it is also one of the best dietary sources of calcium.
Most of the milk in the market today is fortified, or supplemented, with vitamin A and D. The milk foods include whole, low-fat, skim, and dried milk, cultured milk products (Yogurt), cheese, ice cream and ice milk.
BENEFITS OF MILK TO THE BODY
- Milk can help fight depression and prevent heartburn.
- It is a great source of calcium which helps to build healthy bones and teeth.
- It serves as a source of energy.
- It build and repairs muscle tissue.
- It helps to lower the risk of cardiovascular diseases, type 2 diabetes and high blood pressure.
- It reduces the risk of obesity.
- It aids in muscle growth.
- It helps protect against cancer and prevent early ageing of the skin
- It prevent osteoporosis and bone fractures and even help maintain a healthy weight.
‘’Milk might be healthy and nutritive, but drinking too much of it in a day does not guarantee better health cause it can be linked with mortality and increased risk of fracture.’’
Thank you for reading!
Article By:
Tijani Opeyemi
Food, Nutrients & Health
......................................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
References:
www.medicalnewstoday.com www.webmd.com
Healthy tips on Lime Juice/ Water.
Though limes are small in size but they are loaded with nutrients.
Drinking lime juice provides a variety of health benefits.
1. Limes are high in active compounds that function as antioxidants in your body. They are good sources of antioxidant. Antioxidants are important compounds that defend your cells against molecules called free radicals. In high amounts, free radicals can damage your cells, and this damage has been linked to chronic conditions like heart disease and diabetes.
2. Limes are high in vitamin C, a nutrient that may help boost your immune system. It increases the production of white blood cells, which help protect your body against infections and disease. It also help wounds recover faster by reducing inflammation and stimulating collagen production which promotes healthy skin.
3. Limes are generally safe to eat, drink, and touch, but some people may have an adverse reaction to eating them or applying them to their skin. Limes are very acidic and best enjoyed in moderation. Eating many limes can increase your risk of cavities, as the acid in limes and other citrus fruits can erode tooth enamel.
4. Drinking lime water improves digestion. Limes are acidic and they help saliva break down food for better digestion. The acidity of limes can clear the excretory system when experiencing constipation.
5. Lime water helps you manage your weight. Citric acids can boost metabolism, helping you burn more calories and store less fat.
To prepare lime water or juice:
You only need to pick up a few limes from the lime tree or store. Wash fresh limes thoroughly to remove dirt, and insects. After filling a glass with water, squeeze juice from one or two limes into the glass. For the best results, drink lime water without sugar or other additives. Remember not to take too much of lime water.
Article by:
Oladoja Beatrice
Food, Nutrients & Health
......................................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
Reference:
https://www.healthline.com/health/food-nutrition/lime-water-benefits#TOC_TITLE_HDR_1
https://www.medicalnewstoday.com/articles/304448
Though limes are small in size but they are loaded with nutrients.
Drinking lime juice provides a variety of health benefits.
1. Limes are high in active compounds that function as antioxidants in your body. They are good sources of antioxidant. Antioxidants are important compounds that defend your cells against molecules called free radicals. In high amounts, free radicals can damage your cells, and this damage has been linked to chronic conditions like heart disease and diabetes.
2. Limes are high in vitamin C, a nutrient that may help boost your immune system. It increases the production of white blood cells, which help protect your body against infections and disease. It also help wounds recover faster by reducing inflammation and stimulating collagen production which promotes healthy skin.
3. Limes are generally safe to eat, drink, and touch, but some people may have an adverse reaction to eating them or applying them to their skin. Limes are very acidic and best enjoyed in moderation. Eating many limes can increase your risk of cavities, as the acid in limes and other citrus fruits can erode tooth enamel.
4. Drinking lime water improves digestion. Limes are acidic and they help saliva break down food for better digestion. The acidity of limes can clear the excretory system when experiencing constipation.
5. Lime water helps you manage your weight. Citric acids can boost metabolism, helping you burn more calories and store less fat.
To prepare lime water or juice:
You only need to pick up a few limes from the lime tree or store. Wash fresh limes thoroughly to remove dirt, and insects. After filling a glass with water, squeeze juice from one or two limes into the glass. For the best results, drink lime water without sugar or other additives. Remember not to take too much of lime water.
Article by:
Oladoja Beatrice
Food, Nutrients & Health
......................................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
Reference:
https://www.healthline.com/health/food-nutrition/lime-water-benefits#TOC_TITLE_HDR_1
https://www.medicalnewstoday.com/articles/304448
What are calories?
Calories are units of energy we get from consuming food in which your body gets energy from to produce heat. Calories are essentially a measure of the amount of energy in food and drink in which when you eat or drink there's an intake of energy into the body.
Food energy is measured in calories. Each day a moderately active young person used about 20 to 25 calories per pound (45 to 55 calories per kilograms) of his body weight. A very active person may need 30 calories per pound. Boys need more calories than girls for several reasons. The basic metabolic rate of the boys and men is in general higher than that of girls and women. Most boys are more active than girls and need more energy foods. A person's height, weight and age ( as well as climate of the area in which they lives and the season of the year) also influence the number of calories needed or required. Calories aren't bad for our body needs,but eating too many calories and not burning enough of them off through activity can lead to weight gain.
Good calories are those that provide lean- protein, healthy- fats and complex carbs from fresh whole foods and quality meal replacement and supplements so don't necessarily go cutting out your carbs. Bad calories are those that don't provide your body with good nutrition.
Examples of foods that are high in calories:
1. Butter,honey, and brown sugar, added to foods to make them taste better
2. Oils, sauces and gravies
3. Peanut butter, whole milk, yogurt, moyannaise and sour cream
4. Granola cereal with fruit and granola bars
5. Muffins pancakes with fruit and granola bars
6. Muffins, pancakes, waffles and other breads
7. Milkshakes, pudding and custard.
........................................
Thanks for reading!
Article by:
Adisa Aanuoluwapo Ruth
Food, Nutrient and health
.......................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
Reference
www.medicalnewtoday.com>articles
my.clevelandclinic.org>health>articles
Calories are units of energy we get from consuming food in which your body gets energy from to produce heat. Calories are essentially a measure of the amount of energy in food and drink in which when you eat or drink there's an intake of energy into the body.
Food energy is measured in calories. Each day a moderately active young person used about 20 to 25 calories per pound (45 to 55 calories per kilograms) of his body weight. A very active person may need 30 calories per pound. Boys need more calories than girls for several reasons. The basic metabolic rate of the boys and men is in general higher than that of girls and women. Most boys are more active than girls and need more energy foods. A person's height, weight and age ( as well as climate of the area in which they lives and the season of the year) also influence the number of calories needed or required. Calories aren't bad for our body needs,but eating too many calories and not burning enough of them off through activity can lead to weight gain.
Good calories are those that provide lean- protein, healthy- fats and complex carbs from fresh whole foods and quality meal replacement and supplements so don't necessarily go cutting out your carbs. Bad calories are those that don't provide your body with good nutrition.
Examples of foods that are high in calories:
1. Butter,honey, and brown sugar, added to foods to make them taste better
2. Oils, sauces and gravies
3. Peanut butter, whole milk, yogurt, moyannaise and sour cream
4. Granola cereal with fruit and granola bars
5. Muffins pancakes with fruit and granola bars
6. Muffins, pancakes, waffles and other breads
7. Milkshakes, pudding and custard.
........................................
Thanks for reading!
Article by:
Adisa Aanuoluwapo Ruth
Food, Nutrient and health
.......................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
Reference
www.medicalnewtoday.com>articles
my.clevelandclinic.org>health>articles
MANGO : An Edible Stone Fruit.
A mango is an edible stone and popular fruit in west African countries produced by the tropical tree Mangifera indica which is believed to have originated from the region between north western Myanmar, Bangladesh, and north eastern India.
A raw mango is 84% water, 15% carbohydrates, 1% protein, and has negligible fat (table). The energy value per 100 g (3.5 oz) serving of a raw mango is 250 kJ (60 calories). Fresh mango contains only vitamin C and folate in significant amounts of the Daily Value as 44% and 11%, respectively (table).
Health Benefits of Mango..
Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.;,
1. Packed with nutrients: Mango is low in calories yet high in nutrients particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair. Many people love mango not only because it’s delicious but also because it’s very nutritious.
Fresh mango is relatively high in natural sugar compared with other fresh fruits.You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake. Here’s to enlighten:
As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does.
2 Antioxidants: Mango has over a dozen different types of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.
3 As immune-booster:Mango is a good source of immune-boosting nutrients because it's provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system and not getting enough of this vitamin is linked to a greater risk of infection.
Mango also contains other nutrients that may also support immunity, including:
copper
folate
vitamin E
several B vitamins
4. It's supports heart health:Mango contains nutrients that support a healthy heart.
For instance, it offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels
5 May improve digestive health: Mango has several qualities that make it excellent for digestive health because it contains a group of digestive enzymes called amylases.
Digestive enzymes break down large food molecules so that your body can absorb them easily. Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they’re sweeter than unripe ones. Mango contains lutein, zeaxanthin, and vitamin A, all of which support eye health. Lutein and zeaxanthin may protect your eyes from the sun, while a lack of vitamin A can create vision problems.
Thank you for reading!
Article By:
Ojo Olalekan Solomon
Food, Nutrients & Health
......................................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
References:
2015-2020 dietary guidelines. (2015).
https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
Aaron, K. J., et al. (2013). Role of dietary salt and potassium intake in cardiovascular health and disease: A review of the evidence.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833247/
Can your diet help prevent skin cancer [Blog]? (2017).
https://www.skincancer.org/blog/can-your-diet-help-prevent-skin-cancer/
Daily value on the new nutrition and supplement facts labels. (2020).
https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels
Dietary Guidelines for Americans, 2020-2025. (2020).
https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
A mango is an edible stone and popular fruit in west African countries produced by the tropical tree Mangifera indica which is believed to have originated from the region between north western Myanmar, Bangladesh, and north eastern India.
A raw mango is 84% water, 15% carbohydrates, 1% protein, and has negligible fat (table). The energy value per 100 g (3.5 oz) serving of a raw mango is 250 kJ (60 calories). Fresh mango contains only vitamin C and folate in significant amounts of the Daily Value as 44% and 11%, respectively (table).
Health Benefits of Mango..
Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health.;,
1. Packed with nutrients: Mango is low in calories yet high in nutrients particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair. Many people love mango not only because it’s delicious but also because it’s very nutritious.
Fresh mango is relatively high in natural sugar compared with other fresh fruits.You might think this could be worrisome for people living with metabolic conditions like diabetes, or for those who are trying to limit their sugar intake. Here’s to enlighten:
As long as you eat fresh mango in moderate amounts, it will likely reduce your risk of developing diabetes. Keep in mind that fresh mango does not contain as much sugar per serving as dried mango does.
2 Antioxidants: Mango has over a dozen different types of polyphenols, including mangiferin, which is especially powerful. Polyphenols function as antioxidants inside your body.
3 As immune-booster:Mango is a good source of immune-boosting nutrients because it's provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system and not getting enough of this vitamin is linked to a greater risk of infection.
Mango also contains other nutrients that may also support immunity, including:
copper
folate
vitamin E
several B vitamins
4. It's supports heart health:Mango contains nutrients that support a healthy heart.
For instance, it offers magnesium and potassium, which help maintain a healthy blood flow. These nutrients help your blood vessels relax, promoting lower blood pressure levels
5 May improve digestive health: Mango has several qualities that make it excellent for digestive health because it contains a group of digestive enzymes called amylases.
Digestive enzymes break down large food molecules so that your body can absorb them easily. Amylases break down complex carbs into sugars, such as glucose and maltose. These enzymes are more active in ripe mangoes, which is why they’re sweeter than unripe ones. Mango contains lutein, zeaxanthin, and vitamin A, all of which support eye health. Lutein and zeaxanthin may protect your eyes from the sun, while a lack of vitamin A can create vision problems.
Thank you for reading!
Article By:
Ojo Olalekan Solomon
Food, Nutrients & Health
......................................................
For other related articles visit our blog
www.thefoodlegends.blogspot.com
References:
2015-2020 dietary guidelines. (2015).
https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/previous-dietary-guidelines/2015
Aaron, K. J., et al. (2013). Role of dietary salt and potassium intake in cardiovascular health and disease: A review of the evidence.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833247/
Can your diet help prevent skin cancer [Blog]? (2017).
https://www.skincancer.org/blog/can-your-diet-help-prevent-skin-cancer/
Daily value on the new nutrition and supplement facts labels. (2020).
https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels
Dietary Guidelines for Americans, 2020-2025. (2020).
https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
Obesity and Non-Communicable Diseases
Obesity has been associated with high risks of several major non-communicable diseases like coronary heart disease, cancer, type 2 diabetes, and stroke. It is a result of abnormal or excessive fat in the body. Body mass index is one of the factors that are used to measure the weight of the body concerning age, height, and sex. The WHO has defined obesity as BMI over 30 and overweight to be over 25.
Although other factors that could cause non-communicable diseases are genetic, hormonal balances, metabolic and behavioural but high calories and poor diet are major risks.
Calories
Calories are the energy value of food measured in units. A physically healthy and active man may need about 2500 calories in a day to maintain a healthy weight, and a woman needs about 2000 calories a day. For example, eating a doughnut, potato chips and ice cream can total 1500 calories.
Poor Diet
Obesity happens due to poor diets such as high fat and sugar, drinking too much alcohol and overeating, ultra-processed food like chips and soda.
Prevention
Eat minimally processed food such as whole grains, vegetables, fruits, nuts and plant oils.
Consume less fatty and sugary foods.
Consume food with high dietary fibre
Focus on eating food with a low glycemic index.
By Faizah Jumoke Abdulhameed
Reference
https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases
https://www.who.int/health-topics/obesity#tab=tab_1
Obesity has been associated with high risks of several major non-communicable diseases like coronary heart disease, cancer, type 2 diabetes, and stroke. It is a result of abnormal or excessive fat in the body. Body mass index is one of the factors that are used to measure the weight of the body concerning age, height, and sex. The WHO has defined obesity as BMI over 30 and overweight to be over 25.
Although other factors that could cause non-communicable diseases are genetic, hormonal balances, metabolic and behavioural but high calories and poor diet are major risks.
Calories
Calories are the energy value of food measured in units. A physically healthy and active man may need about 2500 calories in a day to maintain a healthy weight, and a woman needs about 2000 calories a day. For example, eating a doughnut, potato chips and ice cream can total 1500 calories.
Poor Diet
Obesity happens due to poor diets such as high fat and sugar, drinking too much alcohol and overeating, ultra-processed food like chips and soda.
Prevention
Eat minimally processed food such as whole grains, vegetables, fruits, nuts and plant oils.
Consume less fatty and sugary foods.
Consume food with high dietary fibre
Focus on eating food with a low glycemic index.
By Faizah Jumoke Abdulhameed
Reference
https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases
https://www.who.int/health-topics/obesity#tab=tab_1