Nutrition
Combatting ageing skin with diet
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In this chapter, we will be discussing how we can slow down the ageing of our skin through our diet.
As we age, we start developing wrinkles, age spots and dryness on our skin. The skin also becomes thinner as we lose fat and muscles, making it less plump and smooth and may take longer to heal.
Fortunately, it is never too late to start protecting yourself. Many products, including medications claim to revitalise ageing skin or reduce wrinkles but the dietary aspect has proven to be equal to the task.
Foods to include
• Monounsaturated fatty acid rich foods such as; olive oil, almonds and avocados
• Vitamin C rich foods; oranges, tangerines, lemons, bell peppers and pineapples
• Vitamin E rich diet; spinach, sun flower seeds, pumpkin, peanuts and kiwi
Foods to avoid
• Sodas and caffeine rich drinks
• Red meat and meat products
• Processed foods
Lifestyle modification
Modifying our lifestyle from a predominantly sedentary lifestyle to incorporating exercises like going for walks, jogging, and riding bicycles, as well as cutting down alcohol intake, and cigarette smoking will serve to prolong a healthy, strong and ageless skin.
In summary, it is obvious that there is no fountain of youth to keep us young forever, but maintaining healthy, vibrant skin for many years is not out of our reach. By implementing and including desired fruits and vegetables to our diet, as well as good lifestyle choices, our skin will thank us for generations to come.
The writer is a Nutritionist and Chief Executive Officer (CEO) of Holistic Health Consult.
“Your diet, your health, your health your wealth.”
e-mail: info@holistichealthconsult.org
By Bernice Korkor Asare
When we talk about nutrition in Ghana, the conversation often focuses on individual choices: eat more vegetables, reduce sugar and salt, drink more water and exercise regularly.
These messages are important, but they tell only part of the story. Good nutrition is not just a personal responsibility; it is also a food-system issue.
What Ghanaians eat is influenced by what farmers produce, what food costs, how it is processed and marketed, what is served in schools, and what information consumers receive.
Ghana has the agricultural capacity to produce a wide variety of nutritious foods, including vegetables, fruits, legumes, fish, eggs, roots and tubers. Yet production alone is not enough. Poor storage, transportation challenges and weak market access mean that an estimated 30 per cent of food in Ghana can spoil before reaching consumers or retailers, according to a 2025 study by the International Growth Centre. The losses are particularly significant for fruits and vegetables, reducing both farmers’ incomes and the availability of nutritious foods. This is where policy becomes important.
Agricultural policies should consider not only how much food Ghana produces, but also whether that food contributes to healthy diets. Greater support for diverse crops, local vegetables, fruits and legumes could strengthen both agriculture and nutrition.
The food-processing industry has a role as well. Processing can reduce food waste, improve convenience and create new markets for local produce. But greater attention should be paid to the nutritional quality of processed foods, particularly those high in salt, added sugar and unhealthy fats.
Public education must also become more practical. Telling people to “eat healthy” is not enough when nutritious foods may be unaffordable or unavailable. Consumers need information, but they also need a food environment that makes healthier choices realistic.
Good nutrition begins on the farm, continues through the market and food industry, reaches the school and household, and ultimately ends on the plate.
What is needed is greater coordination.
A successful nutrition strategy should connect agricultural production with health objectives, school feeding with local agriculture, food processing with nutritional quality, and public education with the realities of household income and food prices.
The ultimate goal is not simply to produce more food.
It is to ensure that Ghanaians have reliable access to safe, affordable and nutritious food throughout their lives.
Feature Article by Women, Media and Change
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Igredients
– 2 cups of white rice
-1 large onion
– Vegetable oil
– 1 teaspoonful of grinded turmeric
-Salt to taste
– 2 carrots
-1 green pepper
-Spring onion
Method
-Pour the oil in saucepan and put it on fire
-Wash and cut onions. Add it to the oil and allow it to turn golden brown
-Add rice, stir for sometime to make it crispy
-Add water, turmeric, salt and allow rice to cook for sometime
-Cover the saucepan, reduce heat to low, and simmer until water is absorbed and rice is cooked, about 10 minutes
-Wash cut carrot, green pepper and spring onions and add to the rice on fire
-Serve with stew or shito
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