Uses Of African Nutmeg.

African nutmeg is the aromatic seed of the plant called Monodora myristica, which is a tropical tree

that grows in West Africa and other regions of the world. It is known locally in Nigeria by names such as ariwo, ehuru, ehu, awerewa, gujiya dan miya and erhe where it is used for culinary, healing and adornment purposes. It is also called calabash nutmeg, Jamaican nutmeg and African orchid nutmeg.

In Nigeria, African nutmeg is used as a spice to cook soups, pepper soups and other foods. The seeds are the most important part of the tree because of their aromatic fragrance and flavour.

African nutmegs contain essential oils which are responsible for their aromatic properties. Like all spices, they also contain antioxidants with anti-inflammatory properties. Locally, the seeds are used medicinally in the following ways;

• They are used to resolve digestive issues like constipation and diarrhea.
• They are used as digestive aids because of their stomachic properties.
• They are used to relieve body aches and headaches.
• They are used as insect repellents on the body for getting rid of lice and fleas infestation.
• They are part of local medicine used for treating rheumatism, arthritis and other chronic inflammatory conditions.
• They are used externally to treat sores.
• They are included in some herbal mixtures used to treat sickle cell anemia.
• They are part of the ingredients of a special pepper soup that is prepared for women who just delivered babies.
• They are used to treat pains due to feverish conditions.

Culinary spices not only add to the taste of food but also have lots of phytonutrients with properties which promote good health and are beneficial to well-being with virtually no side effects. Finding ways to add spices to your meals go a long way to wellness.

To obtain the best aroma from African nutmeg seeds, it is best to roast them before using. 

Let us know below what African nutmeg seeds are used for medicinally in your locality. Follow on Twitter @heal2bwell for updates.

Why You Should Give Okra (Abelmoscus Esculenta) Leaves A Try.

There are lots of plant parts that are not popularly consumed even though they are edible and filled with nutrition and health promoting properties. This is because a part of the plant is more known as food or the popular part is more delicious.

Okra leaves are not as popularly used as the seed pods though they are beneficial to health. When they are cooked in water, they are as mucilaginous as the seed pods, indicating the presence of soluble fibers. Okra is commonly grown in Nigeria but most of us don’t use the leaves for culinary purposes.

Like most leaves, okra leaves are rich in fiber and micro nutrients with antioxidant properties. They are prepared the same way ewedu(jute leaves) are prepared and eaten with stew and starchy pastes. They can be added to ogbono(African  mango seeds) soup. They can also be eaten raw and included in salads.

Health conscious individuals know the importance of fiber in the diet. Foods with mucilage contain

soluble fiber which has a lot of health benefits including regulation of blood sugar levels and lowering cholesterol levels. Okra is excellent for general health. Read more here about mucilaginous foods.

Tender okra leaves are best for eating because older leaver are harder and taste more bitter. Tender leaves are also more mucilaginous.

A lot of other African leaves have mucilage but most of our indigenous foods have become unappreciated recently with some having been mostly forgotten.

Please share your okra leaves recipes below. Follow on Twitter @heal2bwell.

Build Up Slowly On A High-Fiber Diet.

Going on a fiber rich diet is beneficial to overall health and the importance of fiber in the diet cannot be over-emphasized. Read here about the benefits of a fiber-rich diet.

If you decide to go on a high-fiber diet, it is important to gradually increase the amount of fiber you take over a few weeks until you reach your goal. This is necessary because your intestinal tract needs time to adjust and fiber can irritate the intestinal tract.

Though fiber is important to health, increasing too much in your diet drastically may result in some or all of the following undesirable effects;

• Abdominal cramps.
• Bloating.
• Excessive gas.
• Diarrhea.
• Constipation.
• Dehydration.

It is also important to drink a lot of water or fluids daily in order to reduce some these uncomfortable symptoms. This is because fiber absorbs water from the digestive tract in order to aid its movement. Water aids in moving food and waste through the digestive tract faster.  It is better to obtain fiber from your food, though there are fiber supplements available.

Share below your outcome of going on a fiber-rich diet. Follow on Twitter @heal2bwell.

Some Important Nutrients In Groundnut Skin.

Groundnut skin or groundnut testa is the dark reddish coating that is usually removed from the kernel. It is usually discarded as waste or used as animal feed.  Consuming groundnut skin has a lot to offer in terms of nutrition and health benefits.

Groundnut skins are rich in phenolic compounds which are antioxidants that help to protect the body from oxidative stress and inflammation.

Groundnut skins resveratrol which is found in wine and grapes.  Resveratrol protects the body from inflammation and has antimicrobial properties.

Groundnut skins are rich in fiber which is highly beneficial to health. Including the skins when you

eat groundnuts increases dietary fiber intake to some extent.

In Nigeria, eating boiled groundnut and groundnut soup are two easy ways to eat them with the skin. You may also choose to eat some of the skin with roasted groundnuts sometimes to get more nutrients.

Share below your groundnut recipes that include the skin. Follow on Twitter @heal2bwell.

Watermelon Rind Has Value Too.

Watermelon rind is generally discarded as waste though it contains a lot of nutrients and benefits for health. Consuming the rind of watermelon allows you to get more portion and nutrients while reducing waste.

Watermelon rind contains vitamin C and B6. It also contains trace amounts of vitamins A, B1, B2, B3 and minerals like magnesium, calcium, potassium, iron, phosphorus and zinc.

Watermelon rind is richer in citrulline than the flesh.  Citrulline is converted to arginine, an amino acid that dilates blood vessels and improves circulation. This is because arginine is a precursor to nitric oxide which enables blood vessels to relax. This makes citrulline important for heart health, the circulatory and immune systems. Proper circulation of blood and improved circulation help to treat erectile dysfunction by improving erections. This is a very good reason to include watermelon rind.

Watermelon rind cotains chlorophyll which has antioxidant properties, anti-inflammatory properties and prevents anaemia by building blood.

Watermelon rind contains fiber too which can help in increasing your dietary fiber needs.

Watermelon rind may be included in salads, smoothies, juices, stir fries and blends. They can be

pickled and be used as a nutrient-dense source of water in your fruit blends.

Sometimes, the parts of food that we discard may provide the same or more nutrition and benefits than those parts that we love to consume.

Do you know of some other health benefits offered by watermelon rind? Let’s know below please. Follow on Twitter @heal2bwell.

The Health Benefits Of Snake Tomato.

Snake tomato is totally unlike the popular vine tomatoes which are used to cook and eaten raw, in salads, sandwiches etc. Snake tomato is a gourd vegetable that grows in tropical regions and is used for culinary and medicinal purposes. It is a member of the cucumber family and is called by many names in different parts of the world including serpent gourd, snake gourd, pointed gourd, snake squash etc.

Like all plants, vegetables and fruits, snake tomato is packed with phytonutrients. The edible pulp is highly nutritious with health promoting properties. Other parts of the plant like the seeds and roots are used medicinally too.

In Nigeria, the pulp of ripened fruits is used in cooking to replace tomatoes when cooking stews. Some of the important nutritional contents and properties are below;

• They are low in calories.
• They contain high fiber content.
• They contain vitamins A, C and B.
• They contain potassium, phosphorus, iron, iodine, manganese and magnesium.
• They contain flavonoids, carotenoids, polyphenols and lycopene.
• They contain antioxidants and have anti-inflammatory properties.
• They have laxative properties.

Some of their applications are;

• To bring down fevers.
• To lower blood cholesterol levels  and regulate blood sugar levels because of the fiber.
• To aid digestion and treat constipation because of their laxative properties.

Snake tomato has so many other uses in different parts of the world. These gourds make an excellent replacement for normal tomatoes especially when tomatoes are out of season and are expensive. They are easy to grow and can be grown easily in gardens and backyards.

There are so many vegetables and fruits that we ignore which can do us a lot of good when consumed regularly with other healthy foods,

Below are some articles on snake gourd;

https://en.wikipedia.org/wiki/Trichosanthes_cucumerina

https://www.ayurtimes.com/snake-gourd-trichosanthes-cucumerina/

http://www.stylecraze.com/articles/health-benefits-of-snake-gourd/

Leave comments, additions and questions below. Follow on Twitter @heal2bwell.

Junk Food Is Junk Medicine.

Junk food can simply be defined as food that is very appealing or enjoyable but has little or no beneficial value to health. Most foods classified as junk contain a lot of calories from sugar or fat but low amounts of fiber, protein, vitamins, minerals and other micro nutrients.

Regular consumption of diets that are rich in junk food have been linked to bad health and rise in chronic diseases including metabolic syndrome. Junk foods often contain too much trans fats, saturated fats, added sugars and carbohydrates.

Some of the adverse effects of regular consumption of junk food are increase in;

• Blood sugar levels.
• Blood cholesterol levels.
• Triglycerides levels.
• Weight.
• Insulin resistance.

Most of us make the mistake of thinking that junk food is limited to fast food. Unfortunately, a lot of pre-packaged food items being offered lack nutritional values while having high aesthetic appeal.

As the saying goes, good food is good medicine, so it follows that junk food will also be rubbish medicine. Good nutrition is one of the components of a healthy lifestyle. A diet lacking in beneficial nutrients negatively impacts your health over time. Your health choices are personal, so it’s all in your hands.

Leave your comments, additions and questions below. Follow on Twitter @heal2bwell.