The world most perfect food: AVOCADO.

The avocado has been called the world’s most perfect food and has many health benefit, it has achieved this distinction because many nutritionists claim it not only contains everything a person needs to survive but  has also been found to contribute to the prevention and control of Alzheimer’s, cancer, heart disease, diabetes and other health conditions.

The avocado originated in Puebla, Mexico and its earliest use dates back to 10,000 years B.C. the avocado, also called the alligator pear, is a high-fiber, sodium and cholesterol-free food that provides nearly 20 essential nutrients, including fiber, is rich in healthy monounsaturated and polyunsaturated fats (such as omega-3 fatty acids), vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate) — as well as potassium.

There are many ways to eat this delicious vegetable;

1. The easiest way is to cut the avocado in half and sprinkle it with salt or eat it plain as it is.

2. Chop the avocado and add it to a salad, or use it as a topping or side garnish for soup.

3. Mash an avocado and spread it on bread or a cracker(in place of butter or cream cheese).

4. Cut an avocado in half and fill the little hollow (left after you remove the pit) with your favorite healthy topping such as herbed rice or couscous.

5. Blended with fruit, avocados make a rich and delicious snack, side dish or dessert — and produces highly-nutritious baby food which delivers “good fat” for baby’s brain and physical development.

 Avocados have lots of calories because of their fat content. According to Web MD, “A medium-sized avocado contains 30 grams of fat, as much as a quarter-pound burger”. Diet experts have long urged to go easy on avocados in favor of less fatty fruits and vegetables. But nutritionists taking another look, are finding that most of the fat in an avocado is monounsaturated the “good” kind that actually lowers cholesterol levels.

Whole Wheat: The whole truth!

Some foods (like wheat) can make an outstanding contribution to your meal plan; To be considered whole wheat, a grain must still contain the endosperm, bran and germ. Many processed or refined version of wheat contain only the endosperm. Wheat can be difficult to find in high-quality form; can be more commonly associated with adverse reactions than other foods; and can present more challenges to our food supply in terms of sustainability.

The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed ,In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive and this qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium.

Women Who Eat Whole Grains Weigh Less, A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight, Whole wheat is rich in omega-3 fatty acids, vitamin B and fiber. Fiber has shown to help individuals lose weight.

Whole Grains Substantially Lower Type 2 Diabetes Risk because Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

Other benefits indicated by recent studies include:

• reduced risk of asthma
• healthier carotid arteries
• reduction of inflammatory disease risk
• lower risk of colorectal cancer
• healthier blood pressure levels
• less gum disease and tooth loss

To eat or not: CORN!

Rainy season comes with many diseases and there is threat of various infections that are borne from water, thus it becomes necessary for you to keep yourself healthy during this season. This season brings in the advert of corn, black pear otherwise known as “ube” amongst the ibo speaking tribe of Nigeria.

These two eaten together is a great and inexpensive way to boost your immunity. The corn is rich in phosphorus, magnesium, manganese, zinc, copper, iron and selenium, the high amount of fiber present in corn helps lower cholesterol levels and also reduces the risk of colon cancer.
Being rich in foliate, it helps the generation of new cells, especially important before and during pregnancy.
Those suffering from anemia have shown positive effects after consuming corn, the Pantothenic acid present in maize helps with the physiological functions of the body. The presence of thiamin helps in the metabolism of carbohydrates.
Corn has been found to be helpful in treating kidney problems, including renal dysfunction. The insoluble fiber in corn makes it good for those suffering from common digestive ailments, like constipation and hemorrhoids.
The vitamin B12 and folic acid present in maize prevent anemia caused by the deficiency of these vitamins.

The pear on the other hand contains antioxidants such as vitamin C and coppers which fight off free radicals and which help boost a strong immune system that is essential in fighting off disease and illness in the body. In order to avoid birth defects, it is important for a pregnant woman to consume enough folic acid. Pears contain 10-20 mcg (about 5% of the RDA) of the natural form of folic acid, folate, and they should be included in a healthy prenatal diet.

So it is very imperative that we take advantage of the season to eat of this beautiful veg as much as we can, rem it’s all about fresh food…healthy living!