2. HEALTHY DIET
This is very wide but we will try to keep it simple for you.
- Eat Fruits and Vegetables: Fruits and Vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Additionally, fruits and vegetables supply dietary fibre and fibre intake is linked to lower incidence of cardiovascular disease and obesity. Fruits and vegetables also supply vitamins and minerals to the diet and are sources of phyto-chemicals that function as antioxidants, phyto-estrogens, and anti-inflammatory agents and through other protective mechanisms. Do not eat fruit once in a while, eat it as often as possible. A school of thought even postulates we eat five serving of fruits daily (i.e five types of fruits daily). You can consume fruit in divers ways: eat raw, use as salad, juice, smoothie etc
- Eat Whole Grain Foods: most of the grains available in the market are polished and chemicalized to prolong their shelf life. Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. Whole grains are packed with nutrients, including protein, fibre, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Eating whole grains provides important health benefits: Whole grains are generally good sources of dietary fibre; most refined (processed) grains contain little fibre. Dietary fibre from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Example of whole grains you can find in Nigeria includes brown rice, kidney beans and other beans, ofada rice, oats(wholegrain rolled oats -not white oats), millet, chia seed, flaxseed, e.t.c.
- Use Coconut Oil: Besides being excellent for your thyroid and your metabolism, coconut oil is rich in lauric acid, which converts in your body to monolaurin. Monolaurin is the actual compound found in breast milk that strengthens a baby’s immunity. A great deal of research has been done establishing the ability of lauric acid to enhance immunity. This medium-chain fatty acid (MCFA) actually disrupts the lipid membranes of offending organisms.
Also of importance is coconut milk. It is far nutritious than the pasteurised milk you buy on the shelve and you know what? It is very easy and simple to make.
- Healthy Teas: There is so much to benefit from healthy teas and needless to say your body will get rejuvenated taking them. Some of the health benefits of tea include: contains antioxidants; boost the immune system; has less caffeine than coffee; may reduce your risk of heart attack and stroke; may help with weight management(weight gain or weight loss as the body requires); may help protect your bones; may help battle cancer. Some of the healthy teas include cocoa tea, green tea, chamomile tea, dandelion tea, hibiscus tea, ginger plus tea (contains five powerful spices) etc
- Herbs and Spices: Dr Mercola thinks herbs and spices are at the top of the list of high ORAC value foods on planet Earth. Herbs and spices have been used for healing purposes from time immemorial. It still work wonders even in the 21st century. They are helpful for boosting immune system, detoxification, stress management, weight management etc. Common spices are Garlic, Ginger, Cinnamon, Turmeric, Coriander, Black Pepper, Cumin, Mint, Basil etc.