Blueberries have one of the highest antioxidant levels among commonly consumed fruit and vegetables. This is typically referred to as the ORAC score. They are extremely rich in naturally occurring plant compounds called phytochemicals, such as ellagic acid and anthocyanidins. These phytochemicals are responsible for the blue, indigo and red colouring of the berry. They have also been extensively researched for their protective properties.

-Controls blood pressure

Research has shown that anthocyanidins, which are found in berry fruits, supports the cardiovascular system. It supports the health of blood vessels and reducing the arterial stiffness associated with ageing. This is especially useful for post-menopausal women.

Reduce the risk of heart disease

The phytochemicals in blueberries have been seen to prevent oxidative damage to cholesterol. According to research rich in anthocyanins may help lower the risk of heart attacks.

-Regulates blood sugar

Blueberries are both low in sugar and a good source of fibre; as a result, they have a low glycaemic index (GI). This, together with their high flavonoid content, helpsimprove insulin sensitivity, which is important for managing blood sugar levels.

-Maintain eye health

Adding blueberries to diet regularly improve vision and guard against age-related macular degeneration. It improves blood and oxygen flow to the eyes, and the antioxidant protection help to reduce the likelihood of cataract and macular degeneration.

-Reduces gastrointestinal symptoms

Studies suggest the polyphenol and fibre content of blueberries help relieve gut symptoms and improve general well-being in those with abdominal symptoms from gut disorders.

– Ease urinary tract infection symptoms

Many people turn to berries such as cranberries to help prevent urinary tract infections (UTI). Blueberries contain similar compounds to those in cranberries. These compounds may help prevent the bacteria responsible for UTIs from adhering to the bladder wall.

-Reduce muscle damage after exercise

Strenuous physical activity or exercise may lead to soreness and inflammation. Consuming blueberries in a smoothie, for example, before and after such an event may help promote recovery and reduce inflammatory markers.

-Promote healthy ageing

A number of studies suggest that both whole blueberries, their juice and the concentrated powdered form may help reduce oxidative damage. Such damage is an inevitable part of everyday life, but is a key driver in ageing and the development of disease.Bbc.com

Salt, sugar and cooking oil are ordinary parts of many Ghanaian diets. None needs to be treated as an enemy. The concern arises when they are consumed in excessive amounts, often without us realising how much we are actually eating.

The key is not necessarily to eliminate them, but to understand how much we consume, how often we consume them and where they appear in our diets.

Salt contains sodium, an essential nutrient that the body needs. However, consuming too much sodium can raise blood pressure and increase the risk of cardiovascular disease. The World Health Organization recommends that adults consume less than 2,000 mg of sodium per day, equivalent to less than five grams of salt.

Much of the sodium in our diets may come not only from the salt shaker but also from processed and packaged foods, seasoning products, condiments and heavily salted meals.

One simple step is to taste food before automatically adding extra salt. Using herbs, spices, onions, garlic, ginger, peppers and other flavourful ingredients can help meals remain enjoyable without relying entirely on salt.

For people who regularly use packaged seasoning products, checking the label where one is available can also help identify products that contain higher amounts of sodium.

Sugar presents a different but related challenge. Sugary drinks, sweetened tea, confectionery and many processed foods can add substantial amounts of free sugar to the diet.

Drinks deserve particular attention because they can be consumed quickly and may contain considerable amounts of sugar without creating the same feeling of fullness as a meal.

Water is therefore one of the simplest alternatives. Unsweetened drinks can also help people reduce their intake of added sugar. WHO recommends limiting free sugars to less than 10 per cent of total daily energy intake, with further benefits when intake is reduced to below five per cent.

This does not mean that every sweet food has to disappear from the household. It means paying attention to frequency, portion size and everyday habits.

The body needs dietary fat. Fats provide energy and help the body absorb certain vitamins. However, fats are energy-dense, meaning that relatively small amounts contain substantial amounts of energy.

Deep-fried foods can therefore contribute significantly to overall energy intake, particularly when eaten frequently. Fried foods do not automatically become “bad” foods, but frequency, portion size and cooking methods matter.

A useful strategy is moderation. A household does not necessarily need to stop using cooking oil; it can simply avoid using more than necessary and vary cooking methods where practical.

For families, small changes can add up. Using less salt when cooking, reducing added sugar in drinks, choosing water more often and limiting frequent deep-fried meals are practical steps that do not require an expensive diet.

Nutrition is rarely about one ingredient ruining a meal. It is about patterns.

A little salt, sugar or oil does not define whether a person’s diet is healthy. The bigger questions are how much is consumed, how often it is consumed and what the rest of the diet looks like.

Feature Article by Women, Media and Change

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