Nutrition
Overcoming breast cancer with diet: vegetable edition
Vegetables are important part of our diet
Last week’s piece was about how we can protect our health against breast cancer with fruits. In this week’s episode, we will be talking about how we can maximise our health against breast cancer with vegetables.
Vegetables are a very important part of our diet. Knowing the types and amount of vegetables is paramount in optimising our overall health.
The following include a variety of vegetables that contain the minerals and vitamins necessary to boost our immune system to fight against breast cancer.
• Green leafy vegetables: lettuce, kontomire, bokoboko, ayoyo, bitter leaf, alefu
• Cruciferous vegetables: cabbage, cauliflower and broccoli
• Marrow vegetables: pumpkin and cucumber
• Root vegetables: beetroot, carrot and potato
With any food of your choice, for example rice, yam, etc., a number of recipes can be made from combinations of the aforementioned vegetables. These include:
• Vegetable stew
• Vegetable soup
• Vegetable salad
• Coleslaw
Some of these vegetables, such as carrot, cucumber, beetroot, etc. can also be eaten raw as snack.
In our next chapter, we will discuss some foods/recipes that are low in cholesterol and saturated fats, as well as lifestyle modifications in general, which is also an integral part of the fight against breast cancer.
The writer, Bernice Korkor Asare is a Dietitian and CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail:
info@holistichealthconsult.org
Ingredients
-2 cups of cooked rice
-Oil
-2 pounds of fresh lobsters
-1/2 tablespoonful of grinded ginger
-1/4 teaspoon salt
-1/2 onion
1 cup frozen peas
-3 large carrots
-3 eggs
-3 tablespoonful of soy sauce
-2 tablespoonful of diced green onions
Preparation
-Cut lobsters into bite-sized pieces and toss for 2minutes.
-Put a saucepan on fire and add a tablespoonful of oil.
-Stir in diced onion, garlic, peas, carrots and other vegetables.
-Add rice and stir to coat. Stir occasionally until rice is warmed through.
-Add soy sauce to the rice and stir well
-Remove from heat and serve.
Benefits of Lobsters
Snack (Baobab drink)
Ingredients
-Condensed milk
-5 tablespoonful of honey (optional)
-1 teaspoonful of flavour (vanilla or strawberry essence)
Preparation
-Place 2 tablespoonful of baobab powder in a bowl and mix with water.
-Set mixture aside for it to dissolve properly.
-Sieve the baobab mixture to remove lumps and fibre for a smooth drink.
– Add honey or sugar, milk and flavour to your taste.
-Best served chilled.
By Linda Abrefi Wadie
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Lobster is a nutritious seafood that provides several health benefits. It is rich in protein, vitamins, minerals and healthy nutrients that support the proper functioning of the body.
– Builds and repairs body tissues: Lobster is rich in high-quality protein, which helps build muscles and repair damaged tissues.
-Supports brain health: It contains vitamin B12, which helps maintain healthy nerves and supports proper brain function.
Strengthens the immune system: Lobster contains zinc and selenium, minerals that help the body fight infections and protect cells.
– Promotes healthy bones: It provides phosphorus and some calcium, which contribute to strong bones and teeth.
–Supports heart health: Lobster contains omega-3 fatty acids, which may help support cardiovascular health.
–Prevents anaemia: Its vitamin B12 and iron content help the body produce healthy red blood cells.
–Supports thyroid function: Lobster contains iodine, which the thyroid gland needs to produce hormones that regulate metabolism.
–Helps maintain healthy skin: Its protein and zinc contribute to skin growth, repair and maintenance.
Supports energy production: Vitamin B12 and other B vitamins help the body convert food into energy.
Helps maintain healthy muscles: Its protein and potassium support muscle function and maintenance.Health.com
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