659 Views

Healthy Food To Add To Your Diet

.The struggle remains real, I tell you, when it comes to eating healthy, dieting and weight loss. Sometimes the amount of information available out there can make you dizzy, no kidding! Especially the one million and one diet programs – Atkins, Paleo, South Beach, Weight Watchers, raw food diet, more extreme ones like a juice cleanse and a host of other restrictive diets – which one person wan come follow?

The obsession over diet and weight loss can sometimes be excessive. However, I find it is more important to imbibe a healthy diet as an everyday lifestyle rather than a quick fix to knock off those extra kilograms you are carrying.

Here in Nigeria, it is easy to eat “clean” foods as there is an array to choose from and you can find some of the world’s super and healthiest foods in abundance here. Here is a rundown of some of them, which you should make a part of your diet towards a healthy lifestyle.

1. Water

“Water, e no get enemy!” So drink up! Drinking an average of eight glasses of water a day keeps the skin smooth, sharpens the memory, can help with weight loss and a number of other great benefits. And the best part? Water contains zero – as in zilch – calories! Let’s drink to that!

2. Watermelon

This large fruit with a green exterior and succulent red or pink interior contains about 92 per cent water. It is low in sugar and calories and high in Vitamins A, C and B6. Watermelon also contains significant amounts of lycopene, amino acids, potassium and antioxidants. Eat water melon on its own for a refreshing low calorie snack or add it in salads as a lovely meal or side dish.

3. Eggs

Eggs are great. One of the most inexpensive proteins (sold at about N30 naira each) and packed with nutrients, there is absolutely no reason why we shouldn’t incorporate this into our diets. One large egg contains an average of 70 calories and about six grams of protein. So go ahead and cook or boil, fry, poach, scramble, bake and eat egg alone or as an accompaniment to a wide array of meals.

4. Beans

Whether it be honey beans (oloyin), olotu, or drum/white (black eyed peas), beans are incredibly high in protein and low in cholesterol, loaded with fiber, folate, and magnesium. Their fiber packed quality also makes them protective against certain cancers and a top-rated food for diabetics. And here in Nigeria, there is no limit to what one can do with beans! From plain boiled beans to beans pottage, agoyin beans and sauce, beans and plantain or yam pottage, beans and corn, gbegiri for your amala and of course moi moi and akara… Add beans as part of your diet for a filling meal every time. Beans keeps you feeling full for hours after a meal.

5. Ginger

This has to be one of our favourite spice. Added to that, it is a natural remedy to a number of ailments from nausea and digestive challenges to having anti-viral and anti-inflammatory properties…. Ginger’s good! Add it in as a spice, sliced into dishes or made into a refreshing cup of tea.

6. Garlic

I know what you are thinking! Garlic may be the bad-breath king but boy, are they a super food! Packed with a wide array of vitamins and minerals, and tremendous medicinal properties. You get the most of the medicinal properties in its raw state. However, If you don’t have the “liver” to eat it raw, use it to flavor meals as well as saute or roast the garlic hole which reduces its pungency.

ALSO READ  Ministers, Miss Health Nigeria And Others Get Tested For HIV At World AIDS Day Conference In Abuja

7. Tomatoes

We already eat this in abundance, what with the amount of stew I know you already eat? There are some of us who wouldn’t eat anything without stew but that is a matter for another day. Tomatoes are packed full with vitamins A and C, fibre, potassium and lycopene (an antioxidant). It has been suggested that tomatoes prevent the growth of cancer cells and also contain anti-inflammatory properties. Whether it is eaten raw, added to salads, used for stew, sauces and a variety of dishes, including tomatoes as part of your diet will make for a healthier you.

8. Chili pepper

Popularly known as shombo, chili pepper is as healthy as it is hot! Containing a wide variety of minerals, vitamins and health benefits, you have every reason not to fear “chopping” pepper! Chili peppers can easily be incorporated into most meals. 

9. Pawpawpawpaw

Pawpaw (or papaya) is loaded with vitamin C,  A and E as well as antioxidants which protect against heart disease and colon cancer and improve the skin and immune system. Pawpaw is available all year round and is enjoyed on its own or in salads.

10. Avocado

Avocados contain heart-healthy monounsaturated and polyunsaturated fat that help you feel satisfied for longer as well as being nutrient packed. Enjoy them on their own, in salads or mash and used as a topping and dressing in various dishes.

11. Beets

Once upon a time, I thought beets (or beetroot) was not grown in Nigeria and then a visit to the vegetable section of Mile 12 market left me with my mouth wide open. The dark red color signals the incredible phytonutrient package of beetroot. Boil or roast them and eat them on their own or in salads.

12. Oranges

Oranges are a great source of fiber, folate, antioxidants, vitamin C and so much more. Eat it on its own, not just sucking the juices out but eating the roughages as well to take in all the goodness. Juice them and also add in salads!

13. Sweet potatoes

Nutrient pack with vitamin A and beta carotene as well as being a good source of fiber, folate and potassium, you can’t go wrong with sweet potatoes. They are also incredible cheap. Boil or grill them for a healthy addition to you diet.

14. Onions

Onions are readily available and are great for raising good cholesterol levels, lowering high blood pressure, thinning the blood thereby preventing blood clots. Onions are versatile and has a place in almost every dish you could possibly prepare. You could also saute or roast them, add them to salads or eat them raw. I bet suya and onions is sounding good to you right now.

15. Nuts

From cashew nuts to peanuts, nuts are yummy and beneficial to the heart. They contain healthy oils, fiber, protein, vitamins, minerals, and phytochemicals. Enjoy them boiled or roasted, as toppings, nut butters or healthy snacks such as kuli kuli.

16. Coconut oil

A heart-healthy antioxidant, coconut oil can help support your body against viruses and bacteria that cause illness. Coconut oil also helps with blood sugar regulation, aids digestion, boosts thyroid function and help keep the weight balanced. Use it to sauté vegetables, in baked goods and also as a moisturizer for healthy skin and hair!

Get the best viral stories straight into your inbox!

Don't worry, we don't spam

Leave a Comment

Your email address will not be published.

Latest Posts

#BBNaija: Why Cee-C Is Bbetter Than President Buhari – Reno Omokri
Entertainment
29 views
Entertainment
29 views

#BBNaija: Why Cee-C Is Bbetter Than President Buhari – Reno Omokri

PH - April 21, 2018

Former aide to Ex-President, Goodluck Jonathan, Reno Omokri,in his latest shade on President Buhari has mentioned that a housemate on the Big Brother Naija 2018 reality TV…

Why I Didn’t Do Well At Chelsea – Liverpool Star, Mohamed Salah
Sports
81 views
Sports
81 views

Why I Didn’t Do Well At Chelsea – Liverpool Star, Mohamed Salah

MT - April 20, 2018

While speaking in an exclusive interview ahead of Liverpool’s clash at West Brom on Saturday, on Sky Sports Premier League, Mohammed Salah admitted that he is focusing on…

“Why Soldiers Burnt Houses In Benue State” – Army Spokesperson
Shocking
80 views
Shocking
80 views

“Why Soldiers Burnt Houses In Benue State” – Army Spokesperson

MT - April 20, 2018

The Nigerian army has taken responsibility for the attack, which resulted in burning down of houses in a Benue community on Thursday. The Army said the attack…

Meet Vivian Chiologi, John Shittu’s Wife Who Got Married At 50, Gave Birth At 51
Best of Nigeria
87 views
Best of Nigeria
87 views

Meet Vivian Chiologi, John Shittu’s Wife Who Got Married At 50, Gave Birth At 51

MT - April 20, 2018

My darling Viv, today I celebrate you and I thank God for your life and strength. What a testimony your life has become. You met and fell…

Lazy Youths: Why Buhari Should Apologize And Be Forgiven – Shehu Sani
Politics
67 views
Politics
67 views

Lazy Youths: Why Buhari Should Apologize And Be Forgiven – Shehu Sani

MT - April 20, 2018

SHEHU Sani, Senator representing Kaduna Central, has urged President Muhammadu Buhari to apologize over his remarks about Nigerian Youths. While answering a question at the Commonwealth Business…

19-Year-Old Udeh Precious Wins 2018 Sisi Oge Cultural Pageant (Photos)
Best of Nigeria
69 views
Best of Nigeria
69 views

19-Year-Old Udeh Precious Wins 2018 Sisi Oge Cultural Pageant (Photos)

MT - April 20, 2018

19 year old Miss Udeh Precious has emerge winner of the 2018 Sisi Oge Cultural Pageant. The actress and model beat 19 other contestants in the competition…

Nigeria Uninterruptible Power Supply To Reach 4.7% In 2024
Business
58 views
Business
58 views

Nigeria Uninterruptible Power Supply To Reach 4.7% In 2024

PH - April 20, 2018

Nigeria Vision 20:2020 is set to be a major development plan for the country to accelerate growth of commercial and industrial sectors over the coming years. Further,…

Nigeria’s Brent Crude Hits $73.79 per Barrel
Business
62 views
Business
62 views

Nigeria’s Brent Crude Hits $73.79 per Barrel

PH - April 20, 2018

An improvement in Nigeria’s oil earnings is on course as prices held firm on Friday near three-year highs reached earlier this week as ongoing Organisation of Petroleum…

Debbie Rise’s Sister Tee-Rise Releases Gospel single “First Loved Me”
Entertainment
69 views
Entertainment
69 views

Debbie Rise’s Sister Tee-Rise Releases Gospel single “First Loved Me”

PH - April 20, 2018

Temilolu Olurishe also known as Tee-Rise is a young lady with a desire to express her worship to God in her songs while she helps others enjoy…

WATCH: Chimamanda Adichie Talks #MeToo, Feminism and Gay Rights on CNN
Best of Nigeria
70 views
Best of Nigeria
70 views

WATCH: Chimamanda Adichie Talks #MeToo, Feminism and Gay Rights on CNN

PH - April 20, 2018

Chimamanda Ngozi Adichie was on CNN to discuss the #MeToo movement, feminism, and rights of LGBT people with Christiane Amanpour. The writer who revealed earlier this week…

19-Year-Old Udeh Precious emerges Winner of the 2018 Sisi Oge Cultural Pageant
Art, History and Culture
68 views
Art, History and Culture
68 views

19-Year-Old Udeh Precious emerges Winner of the 2018 Sisi Oge Cultural Pageant

PH - April 20, 2018

The 19-year-old model, actress and show host, Udeh Precious, beat stiff competition from 19 other contestants to emerge winner of the 2018 Sisi Oge Cultural Pageant. Precious,…

BBNaija: Tobi Bakre Is Not A Lazy Nigerian Youth; Check Out His 5 Professions..
Best of Nigeria
71 views
Best of Nigeria
71 views

BBNaija: Tobi Bakre Is Not A Lazy Nigerian Youth; Check Out His 5 Professions..

MT - April 20, 2018

Shared Via IG With Caption .. Nigerians are one of the most resourceful and hardworking people in the world. From generation to generation, this has remained true.…

Veteran Actress, Ireti Doyle Shares How She Almost Lost A Job “For Being The Wrong Skin Colour”
Entertainment
67 views
Entertainment
67 views

Veteran Actress, Ireti Doyle Shares How She Almost Lost A Job “For Being The Wrong Skin Colour”

PH - April 20, 2018

Veteran actress Ireti Doyle, in a post on her Instagram page, is speaking about colorism. In her post, she details how she almost lost a major gig…

1771 Cases of Domestic Violence, 138 Against Men, Recorded in 10 Months in Lagos
Shocking
61 views
Shocking
61 views

1771 Cases of Domestic Violence, 138 Against Men, Recorded in 10 Months in Lagos

PH - April 20, 2018

The Lagos State Domestic Violence & Sexual Violence Response Team (DVSRT) recorded 138 cases against men between May 2017 and March 2018. This was revealed by the…

5 Women-Owned Tech Spaces that VP Osinbajo Could Have Visited During #VPTourOfTech – Mary Olushoga
Business
66 views
Business
66 views

5 Women-Owned Tech Spaces that VP Osinbajo Could Have Visited During #VPTourOfTech – Mary Olushoga

PH - April 20, 2018

Why are women innovators largely ignored in Nigeria’s male-dominated technology spaces? Why didn’t Vice President Osinbajo visit any women-owned spaces during the highly popular and attention-grabbing #VPTourofTech?…

#ReadyToBeatMalaria: Chimamanda Adichie Joins Bill Gates, Prince Charles at Malaria Summit in London
Food and Health
76 views
Food and Health
76 views

#ReadyToBeatMalaria: Chimamanda Adichie Joins Bill Gates, Prince Charles at Malaria Summit in London

PH - April 20, 2018

Nigerian writer Chimamanda Ngozi Adichie gave a speech at the Malaria Summit on Wednesday, 18th of April,in London, England. The Malaria Summit was held to urge Commonwealth…

Mace Theft: How Ike Ekweremadu Redeemed Lawmakers’ Image
Politics
112 views
Politics
112 views

Mace Theft: How Ike Ekweremadu Redeemed Lawmakers’ Image

PH - April 20, 2018

A member of House of Representatives, Rep. Joseph Akinlaja (Ondo-PDP), has said Deputy President of the Senate, Mr Ike Ekweremadu’s wisdom saved Nigeria a greater embarrassment on…

Why Federal Government Wants Rail Line Between Nigeria And Niger – Amaechi
Business
76 views
Business
76 views

Why Federal Government Wants Rail Line Between Nigeria And Niger – Amaechi

PH - April 20, 2018

The Minister of Transportation, Rotimi Amaechi, has explained that the rail line from Kano in Nigeria to Maradi in Niger Republic was mainly to encourage business owners…

Loading...