Tag Archives: vegetables


Eat The Right Vegetables To Fight Belly Fats

When I was growing up, I never liked eating vegetables either in form of soup or salad. Like other kids, I feels its dry and not tasty.

Now I’m grown and married and not a week passes without me adding vegetable to my meal.

So if you’re finding it hard to add veggies to your meal, this reasons should make you have a change of mind

Every colour vegetable contains a different type and amount of antioxidants that helps to fight disease. So if you don’t eat veggies, you may be missing out on some potent belly fat and disease fighting vitamins.

Also, eating lots of vegetables can help your body to shrink belly fat, as the green vegetable group contains high levels of vitamins A and C, which just like in orange and yellow vegetables, can help decrease oxidative stress and cut down on the stress hormones in the body that can store belly fat. Also,green leafy vegetables are a fantastic source of folic acid, which plays a critical role in protein digestion and metabolism.

So if you don’t eat enough vegetables, chances are you’ll feel hungrier and eat more of another food group, which will contain additional calories that can make it more difficult to lose weight.

Examples of green vegetables to include in your meal are:



Brussels sprouts



Green beans





This vegetables especially would help burn fat and aid digestion process.


Coleslaw Recipe

Most times I crave to have salad, I often wonder whether it’s necessary to have all the ingredients that makes up salad.

But then, I remembered coleslaw and thought of an easy and costless way to enjoy my diet is making my own version of it.  Although, coleslaw ingredients consist of

  • 1 small cabbage
  • 1 small green pepper
  • ½ tin of green peas
  • 1 medium onion
  • 2 medium carrots
  • 2 tablespoon salad cream
  • 5 spoons mayonnaise and a pinch of salt.

But my simply ingredients  are shredded cabbage, carrots and cucumber dressed with mayonnaise or salad cream. A quick easy and costless coleslaw recipe.  Enjoy!

Calories In Peppers

Peppers — hot or not – spicy or sweet, contain many phytochemicals, which are naturally occurring compounds found in plants.

Many of peppers’ phytochemicals have antioxidant abilities. This means they can help neutralize free radicals in the body, which damage cells. So they may help prevent or reduce symptoms of certain diseases.

 Consuming just one yellow pepper provides the body with 7 percent of the daily recommended intake of vitamin A, 15 percent of vitamin B6, 568 percent of vitamin C and 500 percent of potassium.

This means that even if you only eat a few pieces of the pepper, you’re still providing your body with a nutritious and beneficial snack.

10 Amazing Health Benefits Of Carrots



That saying, “an apple a day keeps the doctor away”, is also applicable to carrots too.

In recent years, carrot has gotten a lot of attention because of its many health benefits, including beautiful skin, cancer prevention, and anti-ageing and most amazing of all is the increase in sperm count.

Eating either as raw fruit juice or in cooked form, carrot can be easily added to one’s diet without much extra preparation

Health benefits of Carrots are:

Cancer prevention

Eating fibre rich carrots reduce the risk of colon cancer by as much as 24 per cent. Another study shows that women who ate raw carrots were five to eight times less likely to develop breast cancer than women who did not eat carrots.

Studies have shown that eating carrots may help lower the risk of breast cancer, lung cancer and colon cancer. Researchers in a study published in the Journal of Agricultural and Food Chemistry reported that carrot contains a compound that acts as a natural pesticide found to reduce the risk of cancer in rats.

Consumption of carrots increases the level of beta-carotene in the bloodstream. British researchers discovered that increasing beta-carotene consumption from 1.7 to 2.7 milligrammes a day reduced lung cancer risk more than 40 per cent. The average carrot contains about three milligrammes of Beta-carotene.

Healthy skin 

Vitamin A and antioxidants protect the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A protects the skin from sun damage and even prevents premature pigmentation, wrinkling, dry skin, acne and uneven skin tone. An inexpensive and convenient facial mask, made from mixing grated carrot with a bit of honey, ensures a beautiful skin.

Improves vision 

Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. In addition, beta-carotene help protect against macular degeneration and the development of senile cataracts. Macular degeneration is a common eye disease of elderly. It impairs the macula.

A study found that people who eat the most beta-carotene had 40 per cent lower risk of macular degeneration than those who consumed little.

However, boiling carrots whole boosts health benefits rather than slicing them. According to Food chemists at Newcastle University , slicing them before boiling for instance resulted in the loss of 25 per cent of its healthy ingredient, falcarinol by a quarter.

Healthy Glowing Skin (from the inside)

Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

Prevents stroke

According to a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less. Many studies have shown that carrot has good effect on brain.

Expels worm

An infusion of carrot has long been used as a folk remedy for thread worms. A small cup of juice or two medium sized carrots taken in the morning for at least a week can help to deworm


The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

Prevent Heart Disease

Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

Healthy Teeth and Gums

 It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.

Improves Sperm Count

“The secret to healthy sperm? Carrots,” the Mail Online website declares. The study it reports on found that certain vegetables may help improve sperm quality. Men who eat carrots can boost their sperm quantity and quality by a 6.5% increase in sperm motility.

So never deny your body the right to keep healthy.

How to Plant Ugu Seed


This african plant, known as Ugu, is grown in West Africa as a leaf vegetable and for its edible seeds. its seeds produce a special kind of oil used for cooking and soap making.

Its really amazing how how one little seed could produce such a big pulp filled with hundreds of seeds.



Here are steps on how to grow your own ugu seed

 Step 1: Once you have a fresh wet ugu seed, scoop all of the pumpkin’s stringy insides out of the pumpkin and into a bowl. You could use your hands or a large spoon

 Step 2: Separate the seeds from the flesh and strings. One way to do it is to put the combined seeds and flesh in a strainer and run water through it as you rub the seeds between your fingers, separating them from the flesh.

 Step 3: Dry the seed in a flat plate for 7 days then it is ready for planting.



Water every day and after two weeks, pumpkin or ugu leaves would start growing out 

Note Ugu seeds are best planted in not so rainy weather. 

Garden eggs

Benefits Of Garden Eggs

This is a good news for our fat people out there. Do you know that garden eggs have amazing health benefits?

One major health benefit of  garden egg is that it helps to burn fat and tends to reduce weight and keep the body fit at all time when taken.

If you find it difficult to chew garden eggs, you can find it interesting to have it as a sauce. It is very simple to make if you follow the recipes here Garden egg sauce.

Vegetarian Diet

Thinking of losing some weight? Try this vegetarian diet.

Adopting a healthy vegetarian diet isn’t just taking meat off your plate and eating plain meal. You need to take extra steps to ensure you’re meeting your daily nutritional needs.

A well-balanced vegetarian diet consists mostly of plant-based foods, such as fruits, fresh vegetables, whole grains, and legumes like carrots, green peas, Irish potatoes as well as nuts and seeds.

Vegetables and fruits provide nutrients and vitamins. Dark, leafy greens such as spinach and its like-minded counterparts tend to have plenty of iron. Eat vegetables that are colorful and fresh. The more color and variety the more vitamins and nutrients you are ingesting. Since most people take in more protein than is actually necessary you don’t have to worry about replacing all the protein you give up with meat.

Vegetable Deficiency Leads To Poor School Performance


The silent threat 

One of the major factors that affect school performance is nutrition. Teachers worry about the diet of children these days. They says that one of the major reasons is the inadequate nutrition children receive these days, and the lack of vegetables in their diets.

Studies show that a child’s diet can influence how well he or she does in school, because good nutrition helps improve attentiveness, increase energy levels, and augments the brain processes that affect learning.

If a child’s diet is not balanced and has too much junk food and sugar in it, he or she will miss out on the micro-nutrients that affect the brain development and learning.

What are micro-nutrients? According to the World Health Organization, they “enable the body to produce enzymes, hormones and other substances essential for proper growth and development.”

Two of the most important micro-nutrients are vitamin A and iron; should children lack even the slightest of either of them, their health is seriously threatened.

Though micro-nutrient deficiencies like Iron Deficiency Anemia (IDA-a lack of iron) and Vitamin A Deficiency (VAD-lack of vitamin A) are common, few known that the symptoms – lethargy, weakness, a reduced ability to learn, and tendency to be easily exhausted – can be traced to lack of food – particularly vegetables – that provide micro-nutrients in a child’s diet.

Hence a poor diet can lead to problems with learning.

Poor diet, poor performance

Children tend to eat what they like, and parents prefer to prepare what’s easy to cook. 

Many kids simply dislike eating vegetables, usually because of the taste. It seems normal, but beware: Feeding children only what they want often results in their having diets that lack healthy food, particularly vegetables, which are among the rich resources of micro-nutrients.

Children with these kinds of diets perform poorly in school because they suffer from inattentiveness, the inability to concentrate, learning problems, and weak immune systems. If a child is like this, he or she isn’t necessarily lazy or dumb – these could be signs of IDA and VAD.

The sixth National Nutrition Surveys (NNS) study shows that the average child aged six months to five years consumes only 25 grams of vegetables a day, which is only half the recommended daily amount.

This problem can be easily remedied. The Food and Nutrition Research Institute (FNRI) encourages the consumption of “more vegetables, fruits and root crops to help correct the micro-nutrient deficiencies.

One cup or 90 grams of vegetables like okra  image  or pumpkin  image and spinach  image

can go a long way towards ensuring better health and, as a consequence of the improved micro-nutrient intake, better school performance for children aged six to 12. Below six need to reap the same benefits.

source: Manila Bulletin

Health & Science