OH SO ORANGE...OH SO GOOD! NUTRITIONAL/HEALTH BENEFITS OF PUMPKINS

Pumpkins are a staple feature of Halloween, but this vegetable has more uses than you can imagine and is a power food that can heal your body. Pumpkin is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. Although, less in calories (which makes it great for weight loss), this vegetable contains vitamin A, and flavonoid poly-phenolic antioxidants such as lutein, xanthine, and carotenes in abundance. This is good news for me, as my ophthalmologist had recommended that I take in more Lutein for my eye health. I would no longer be walking past them when I visit the market.

Pumpkin is a good source of vitamins A, C, E and the B vitamins and dietary fiber. Mineral wise, it’s rich with potassium, iron, calcium, magnesium, phosphorus, copper, manganese, sodium and zinc. Potassium, a refueling nutrient, helps restore the body's balance of electrolytes after a heavy workout and keeps muscles functioning at their best.

Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color and which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration. Vitamin A is a powerful natural antioxidant and is required by the body for maintaining good skin and is also an essential vitamin for good visual sight

Pumpkin seeds, also edible, are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. Nuts and seeds, including those of pumpkins, are naturally rich in certain plant-based chemicals called phytosterols that have been shown in studies to reduce LDL or "bad" cholesterol.

With all of these benefits, be sure not to just carve your pumpkins next time, but eat them!

NUTRITIONAL/HEALTH BENEFITS OF PLANTAINS

P lantains are widely eaten in West Africa. Plantains are similar to bananas but larger in size. While bananas are termed fruits, plantains are vegetables. Bananas are mostly eating raw, while plantains are usually cooked before consumption. Plantains can be eaten unripe, ripen or over-ripe. When unripe, plantains are usually green in colour, when ripen, they turn yellow. In Nigeria, for example, unripe plantains are usually used to cook plantain porridge, ripe plantains are mostly fried and used as a supplement to main dishes like rice and beans. Over-ripe plantains are used to make snacks like plantain fritters.

NUTRITIONAL BENEFITS OF ZOBO/SORREL DRINK

z obo/sorrel was a must have during family gatherings. As children, we loved drinking it, not only because of how nice it tasted, but also because it coloured our lips and tongues red. Zobo (Nigerian) or Sorrel (Jamaican) is a red coloured drink made from a flower called Hibiscus sabdariffa. The sorrel plant contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called flavonoids. Flavanoids not only gives the sorrel plant its deep red colour, but, are also rich in antioxidants which rids the body of toxins. The sorrel plant also contains nutraceleuticals, which are said to be helpful to the health. Nutraceleuticals can help prevent and treat several diseases including diabetes, hypertension, heart disease, and cancer.

HEALTH BENEFITS OF LIME AND HONEY

L ime and Honey are two must haves in my house. I use honey as a substitute for white sugar. I remember a friend of mine visited me once and she wanted to drink garri (drinking garri is local to Nigerians, i.e. eating dried cassava with cold water as opposed to hot water), she was astonished when I told her to use honey to sweeten her garri. I'm not a tea person, but my parents are, and a cup of tea for them is not complete without limes.

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