Nutrition
Benefits of watermelon
Watermelon is a hydrated fruit and very nutritious to the body. In recent times, water melon is in season and its benefits include preventing dehydration, lowering blood pressure, possibly reducing muscle soreness, and potentially protecting against chronic conditions like heart disease and Alzheimer’s disease.
Additionally, watermelon seeds contain magnesium, iron, zinc, and healthy fats.
-Keeps one hydrated
Watermelon is composed of more than 90 per cent of water. A source explains that we get 80per cent of hydration from what we drink and 20 per cent from what we eat; watermelon can definitely help with this balanced intake
-Healthy digestion
Watermelon contains a high water content and a small amount of fibre. Fibre adds bulk to your stool and keeps one regular, while water helps move waste through your digestive system.
– Weight management
Choosing watermelon over a meal or snack can make one full. Eating watermelon daily helps controls one diet and blood pressure.
– Reduces cancer risk
Lycopene found in watermelon may reduce inflammation and oxidative stress. Chronic inflammation can increase one’s risk for certain diseases, including cancer. Lycopene has the potential to reduce inflammation and keep cancer cells from growing, which reduces one’s risk for the diseases. Studies have shown that increasing lycopene intake can reduce risk for and prostate cancer.
– Watermelon reduces inflammation
A specific combination of antioxidants, lycopene and vitamin C, found in watermelon can lower inflammation and oxidative. Chronic inflammation can lead to serious conditions, including cancer, asthma, heart disease, and type 2 diabetes.
– Protects the skin
The water and vitamins A, B6, and C in watermelon improves skin elasticity and blood flow. Vitamin A helps repair skin cells, preventing dry, flaky skin, while vitamin B6 helps with skin breakouts.
Lycopene can play a role in protecting your skin from the sun.
Nutrition
The First 1,000 Days: Why Ghana’s investment in maternal and child nutrition matters for human capital development
From the start of pregnancy to a child’s second birthday, the first 1,000 days, represents the most important window for human development. Good nutrition shapes the foundation.
During this short window, the body and brain grow at a pace that will never be repeated. When nutrition is inadequate, the damage to physical growth and cognitive development is often permanent. No later investment in education or healthcare can fully reverse these losses. Ghana’s future workforce and economic progress depend on getting nutrition right during this critical period.
Science is clear. A baby’s brain develops rapidly during pregnancy and early childhood, forming the foundation for all future learning and health. Adequate nutrients during pregnancy support the formation of neural connections that underpin learning, memory, and emotional regulation. When pregnant women lack essential nutrients, their babies begin life at a disadvantage. When young children experience severe malnutrition, they miss critical growth periods that do not return.
Ghana faces serious challenges during this critical window. An estimated 68,517 children suffer from severe acute malnutrition. Between 37 and 63 percent of pregnant women are anemic, with iron deficiency particularly common in late pregnancy. These problems translate directly into diminished potential. Malnourished children perform worse in school, earn less as adults, and face higher risks of chronic diseases. The economic losses multiply across generations.
Research worldwide shows that nutrition investments during the first 1,000 days deliver exceptional returns. Well-nourished children learn better, perform better academically, and become more productive adults. Countries that invest in early nutrition experience faster economic growth through stronger, more productive workforces.
Ghana already has effective solutions. Multiple Micronutrient Supplements for pregnant women reduce the risk of low birth weight and preterm birth, while Ready-to-Use Therapeutic Food enables high recovery rates for children with severe acute malnutrition. Both are approved in Ghana’s health guidelines. The problem is not lack of knowledge but lack of access. Coverage remains limited because financing depends heavily on donor support rather than sustainable domestic systems.
Integrating these nutrition interventions into the National Health Insurance Scheme would help close this gap. With a large proportion of mothers and young children already enrolled, NHIS provides a platform for nationwide reach. Recent reforms to health financing further strengthen the case for prioritising essential nutrition services within the scheme.
Ghana’s development agenda emphasizes industrialisation, innovation, and economic transformation. Achieving these goals requires a workforce capable of learning, problem-solving, and sustained productivity. Human capital development, however, does not begin at universities or training centers. It begins before birth.
The first 1,000 days offer no second chances. Each year of delay means another group of children enter adulthood carrying preventable disadvantages. Investing in nutrition during this critical window is not only a health priority; it is a foundational investment in Ghana’s economic future.
Feature article by Womec, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
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Ramadan, the ninth month of the Islamic lunar (Hijri) calendar, is a period of fasting, reflection, and spiritual growth. A vital part of observing Ramadan is Iftar—the evening meal with which Muslims break their daily fast at sunset. Fruits play an essential role in Iftar, providing nutrition, hydration, and energy after long hours of fasting.
Here are some of the most recommended fruits to include in your Ramadan meals:
Dates
Dates are traditionally used to break the fast. They are rich in sugar, fibre, potassium, vitamins, and minerals, helping to restore energy quickly after fasting.
Watermelon
Watermelon is highly consumed for hydration, as it is composed mostly of water. It can be enjoyed in slices or blended into refreshing smoothies.
Bananas
Bananas are an excellent source of potassium, which helps maintain fluid balance and reduce thirst. They also provide natural energy to keep you going after fasting.
Apples
Apples are fibre-rich and nutritious, promoting heart health, aiding weight management, and improving digestion.
Cucumber
Cucumber is one of the best hydrating fruits, composed of water and fibre, which aids digestion while revitalising the body.
Pawpaw (Papaya)
Pawpaw is low in calories and sugar, rich in fibre, and promotes healthy digestion, hair, and skin. It is a nutritious addition to any Iftar meal.
Including a variety of these fruits during Ramadan not only helps replenish lost nutrients but also supports overall health, digestion, and hydration throughout the fasting period.
By Linda Abrefi Wadie
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