Walk through any market in Ghana during fruit season and one thing is unmistakable: nature has been generous. Mangoes, pineapples, oranges, watermelon, pawpaw, bananas, and avocados sit in abundance, often at their most affordable prices of the year.

And yet many families still eat far less fruit than they should even as non-communicable diseases like hypertension, diabetes, and obesity continue to rise nationally. Encouraging more seasonal fruit in everyday diets is one of the simplest, most cost-effective nutrition wins available to Ghana.

Nature’s nutrient package

Fruits deliver the vitamins, minerals, fibre, and antioxidants that the body needs to function well. Vitamin C strengthens immunity and helps the body absorb iron. Potassium supports healthy blood pressure. Fibre aids digestion and helps regulate blood sugar. For children, fruit fuels healthy growth and development. For adults, regular fruit intake is linked to lower risk of heart disease, stroke, and certain cancers, all while staying naturally low in sodium and free of added sugar, unlike most processed snacks.

Why eating in season just makes sense

Seasonal fruit is fresher, tastier, cheaper, and at its nutritional peak, all at once. Buying in season saves households money, supports local farmers, and reduces post-harvest losses across the supply chain. Small habits compound: a banana at breakfast, watermelon as an afternoon snack, a slice of pawpaw after dinner. None of it dramatic, all of it adding up.

The competition from processed foods

Despite this local abundance, sugary drinks, biscuits, and processed snacks are steadily winning market share, especially with children and adolescents. Aggressive marketing and convenience have made them the easier choice, even though they’re typically high in sugar, salt, and unhealthy fat and low in real nutrition. Swapping just one processed snack a day for a piece of fresh fruit is a small change that pays off over time.

Making the healthy choice the easy choice

Fixing this is not just about telling people to eat better. It is about shaping the environment around them. Schools can build fruit into feeding programmes. Workplaces can offer healthier snacks at meetings. Markets and supermarkets can give locally grown fruit better visibility and shelf space. Local authorities can support vendors with better storage to cut spoilage. And nutrition education should spotlight Ghana’s own fruits, not just imported alternatives.

Seasonal fruit is one of Ghana’s greatest and most underused nutritional assets. Sometimes the best solution to a nutrition problem isn’t a new product. It’s already growing in our own communities.

Feature article by Women, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project 

Crab is one of the most popular seafood delicacies with a lot of nutritional benefits. It boost the immune system, increase cognition and protect the heart.

Ingredients

-1 whole cooked crab

-2 tablespoonful of olive oil

-3 garlic cloves, very finely chopped

-1 ginger, very finely chopped

-3 red chillies, 2 very finely chopped, 1 sliced

-4 tablespoonfuls of tomato ketchup

-2 tablespoonfuls of soy sauce

-Handful coriander leaves, roughly chopped

-2 spring onions, sliced

Preparation

-Remove the claws and shell of crabs. Then cut the body into four pieces and crack the claws and the legs.

-Marinate the crab with onion, ginger, and seasonings.

-Heat the oil and sizzle the garlic, ginger and chopped chilies for one minutes or until fragrant.

-Add the ketchup, soy, and 100ml water, and stir to combine

-Add the crab, turn up the heat and stir-fry for three-five minutes

-Spice your food with the coriander leaves, spring onions, and sliced chili.

-Arrange the crab on a serving dish, pour the sauce from the pan and serve with rice or fried yam. -Pulse.gh