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MY Health MY PRIDE, Tarkwa (2026)

02/03/2020

Fruits contain essential nutrients which help us to stay strong and healthy.Eating more fruits boost our immune system and also prevents us from diseases. Eat more fruits to stay healthy.Good morning

17/02/2020

Lets all practice this for good health.Good afternoon

13/02/2020

GARLIC
We normally use this at home for most of our foods and some even put it in water to drink but don’t know is an herb. Garlic is part of the herb group. This wonderful herbal plant, grown for its underground root or bulb, contains numerous health promoting phytonutrients that has proven benefits against coronary artery diseases, infections, and cancers. The methods applied for its cultivation are similar to those of growing onions. Several cultivar varieties exist from extra-large elephant garlic to small sized solo garlic. You can add garlic to your food for extra flavor. Like onions and leeks, it is a plant that belongs to the Allium family. It contains allicin, which is a compound with numerous health benefits including antibacterial, antiviral, and antifungal properties. That does not even count the vitamins and minerals found in the nutritious seasoning. You can find garlic in cloves, paste, powders, supplements, extracts, and oils. However, to reap full health benefits of garlic, you should consume it in its most natural, raw state.
The more you cook it, the more it loses the medicinal qualities. Try eating one clove with each of your three meals every single day. All you have to do is crush or cleave the garlic glove when it is still raw. If you have to cook the garlic, you can at least break it ahead of time and leave it out for a while before adding it to the recipe. Adding a small amount of salt or olive oil to garlic can help with the taste.
Health benefits of Garlic
• Strong flavored, garlic cloves contain many unique phytonutrients, minerals, vitamins, and antioxidants that have proven health benefits.
• Boosts the Immune System: If you get sick a lot, including the common cold or flu, you should add more garlic to your diet. A 12-week study revealed that people who took 2.56 grams of garlic per day (or related supplements) not only got sick fewer times but the length and severity of their the cold or flu was improved.
• Its bulbs contain organic thiosulfate compounds such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide. Upon disruption of the bulb (while crushing, cutting, etc.), these compounds convert into allicin through an enzymatic reaction.
• Laboratory studies show that allicin reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme within the liver cells.
• Allicin decreases blood vessel stiffness through the facilitation of nitric oxide (NO) release. Nitric oxide relaxes blood vessels and thereby, bring a reduction in the total blood pressure. Further, it blocks platelet clot formation and has fibrinolytic action inside the blood vessels. This function of allicin helps decrease the overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
• Research studies also suggest that consumption of garlic associated with a possible decrease in the incidence of stomach cancer.
• Allicin and other essential volatile compounds also found to have antibacterial, antiviral, and anti-fungal activities.
• Garlic is an excellent source of minerals and vitamins that are essential for optimum health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. Selenium is a heart-healthy mineral and is an essential cofactor for antioxidant enzymes within the body. The human body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is essential for red blood cell formation.
• It contains many flavonoid antioxidants like β - carotene, zeaxanthin, and vitamins like vitamin-C. Vitamin-C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

Garlic cloves have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance):
95% of vitamin B-6 (pyridoxine),
52% of vitamin C,
33% of copper,
21% of iron,
18% of calcium,
26% Selenium, and
73% of manganese
Medicinal uses
• Garlic herb has been in use for a long time in many traditional Indian and Chinese medicines as a remedy for cold, cough, bronchitis, etc.
• Garlic oil has been used as a local applicant for "ringworm" (fungal dermatitis) infection of the skin.
• In the modern medicine, this exotic herb advocated as health benefiting food for its anti-microbial, anti-cancer, anti-diabetic, and immune boosting and cholesterol-lowering properties.
Culinary uses
Both cloves, as well as tender green tops of the garlic plant, are used in a variety of recipes, especially as a seasoning/garnishing. In general, leaves are less pungent than the cloves and employed in recipes in a similar way like onion tops or scallions.

To prepare; its outer covers peeled away by hand, and cream-white color, smooth bulblet (clove) is either chopped using a paring knife or crushed using a garlic press just before adding into the recipes.
Garlic is one of the common ingredients employed to enhance the flavor of vegetable, meat, and seafood preparations.
Its cloves are added to give a spicy, pungent flavor to the preparations like bread, toast, and Bruschetta (grilled bread slices rubbed with garlic paste with toppings such as olive oil, pepper, tomato, cheese, meat).
The cloves have also been used in the preparation of seasonal soups, chutney, and sauces.
Tender garlic tops are used like vegetables just like scallions and chives along with vegetables, eggs in some recipe preparations in East Asian countries.

13/12/2019

BAY LEAF.
There are many types of plants containing leaves referred to as “bay leaves”, but the true bay leaf is scientifically known as Laurus nobilis. This is the nutrient-rich variety that is discussed in the article. Many other leaves have a similar appearance and aroma like true bay leaves, but not the same nutrient content. This plant is a small tree native to the Mediterranean region. Laurel trees were present everywhere in the region, but changing climates have diminished their presence. However, these leaves have been a part of the culinary and medicinal world for thousands of years, dating back at least to Roman times.
Bay leaf is an herb that is commonly used in cooking. The leaves and oil are also used to make medicine. The uses of bay leaves include grinding the leaves into a spice to flavor soups and stews, but they are most commonly added in their whole form as a flavoring for certain dishes. They are removed from the dish prior to consuming or used as a garnish. Whole leaves are not commonly consumed. There is no extensive range of culinary application for bay leaves, although extracts of these leaves have numerous medical uses. These leaves are also a popular element in aromatherapy and herbal treatments for various skin and respiratory conditions they are good for diabetes, cancer, stomach problems, pain, and many other conditions, but there is no good scientific evidence to support these uses. Bay leaf has many properties which make it useful for treating high blood sugar, migraine headaches, bacterial and fungal infections, and gastric ulcers. Bay leaf can also be unsafe if the entire leaf is taken by mouth.
USES OF BAY LEAF
• Diabetes. Early research shows that taking ground bay leaf twice daily along with medicine for diabetes can lower pre-meal blood sugar levels. It also seems to improve cholesterol levels. But higher quality research is needed to confirm these results.
• Cancer.
• Gas.
• Stimulating bile flow.
• Causing sweating.
• Dandruff, when applied to the skin.
• Joint and muscle pain (rheumatism), when applied to the skin.
• Boils, when applied to the skin.
• Other conditions.
Health Benefits of Bay Leaves
With the wide range of benefits that these powerful leaves offer, it is necessary to include them in your diet. Let us explore them in detail.

Improve Digestion
It is thought that bay leaves have a very strong effect on the gastrointestinal system, both stimulating urination as a diuretic, which decreases the toxicity of the body and also stimulates vomiting (as an emetic) when something toxic has been consumed. Furthermore, the organic compounds found in bay leaves are very effective for settling upset stomachs, soothing irritable bowel syndrome (IBS) or even lessening the symptoms of Celiac disease. Some of the more complex proteins in our modern diet can be difficult to digest, but the unique enzymes found in bay leaves help facilitate efficient digestion and nutrient intake.
Treat Respiratory Conditions
Bay leaves have strong antibacterial properties. When the essential oil of bay leaves is extracted, it can be mixed into a salve and applied to the chest to help alleviate various respiratory conditions. This can also be achieved with a poultice made of the leaves. Spread it on the chest and allow it to remain overnight. Inhaling the v***r has a similar effect to aromatherapy and can loosen up the phlegm and eliminate dangerous bacteria that may be trapped in your respiratory tracts, thanks to its natural antibacterial quality.
Hair Care
If you want to improve the health of your hair follicles and eliminate dandruff, a homemade method is to steep bay leaves in water and then rub them on your scalp after shampooing. The chemicals and volatile ingredients in them can help eliminate dry skin and dandruff.
Protect Heart Health
Caffeic acid and rutin are both important organic compounds, found in bay leaves, that enhance our heart health. Rutin strengthens capillary walls in the heart and the body’s extremities, while caffeic acid can help eliminate LDL or bad cholesterol from the cardiovascular system.

Anti-Cancer Properties
The unique combination of antioxidants and organic compounds in bay leaves, including phytonutrients, catechins, linalool, and parthenolide, helps to protect the body from the effects of cancer-causing free radicals, according to the journal Nutrition Research. Free radicals can cause healthy cells to mutate into cancerous cells and bay leaves may prevent this activity due to the presence of these antioxidants and organic compounds.

09/12/2019

As we are about to celebrate Christmas, lots of spices and herbs are needed in our foods to improve the taste and for aroma, but the right herbs and spices should be used.

Herbs and spices: Herbs and spices make small fraction, yet indispensable food groups of our diet. These include garlic, basil, thyme, tamarind, turmeric, cloves, pepper, cardamom, chilies, nutmeg, saffron, etc. Garlic contains a high amount of selenium, which is an important co-factor anti-oxidant enzyme inside the human body.
HERBS
Herbs are plants with savory or aromatic properties that are used for flavoring and garnishing food, medicinal purposes, or for fragrances; excluding vegetables and other plants consumed for macronutrients. The term "herbs" refers to plants or parts of them, including grasses, flowers, berries, seeds, leaves, nuts, stems, stalks and roots, which are used for their therapeutic and health- enhancing properties. Culinary use typically distinguishes herbs from spices. Herbs generally refers to the leafy green or flowering parts of a plant (either fresh or dried), while spices are usually dried and produced from other parts of the plant, including seeds, bark, roots and fruits. Herbs can be used to cleanse the bowels, open congested sinuses, help mend broken bones, stimulate the brain, increase libido, ease pain, aid digestion, and a thousand other purposes. Topically, herbs can repair damaged skin, soothe a wound, improve complexion, heal bruises and relieve aching muscles. Herbs demonstrate great versatility for the treatment of a broad variety of health needs.
Herbs have a variety of uses including culinary, medicinal, and in some cases, spiritual. General usage of the term "herb" differs between culinary herbs and medicinal herbs; in medicinal or spiritual use, any parts of the plant might be considered as "herbs", including leaves, roots, flowers, seeds, root bark, inner bark (and cambium), resin and pericarp. There are different types of herbs, we are dealing with the culinary herb.
Culinary herbs are distinguished from vegetables in that, like spices, they are used in small amounts and provide flavor rather than substance to food.
Herbs can be perennials such as thyme, sage or lavender, biennials such as parsley, or annuals like basil. Perennial herbs can be shrubs such as rosemary (Rosmarinus officinalis), or trees such as bay leaves. Some plants are used as both herbs and spices, such as dill w**d and dill seed or coriander leaves and seeds. There are also some herbs, such as those in the mint family, that are used for both culinary and medicinal purposes.
Culinary herbs are a great addition to food. It is not just because they add distinctive flavor and spicy taste to the food, but also contain many anti-microbial substances that help keep our food protected from these agents. Usually, chefs smear herb and spice mixture in small amounts over the raw foods, fish, and meat to marinate.
Some serving tips:
• Fresh herb leaves are being used in the preparation of soups and green sauces.
• Chopped, fresh herb leaves can impart richness to the vegetable as well as fruit salads.
• Along with other spicy items, selective healthy herbs are being used to enhance the flavor and taste of vegetable, chicken, fish and lean meat dishes.
• Some herbs and plant parts like mint, and ginger are increasingly being used to flavor juices and refreshing drinks
Herbs carry unique anti-oxidants, essential-oils, vitamins, phyto-sterols and many other plants derived nutrient substances, which help equip our body to fight against germs, toxins and to boost immunity level.
Health benefits of herbs:
• Herbs contain unique antioxidants, essential oils, vitamins, phytosterols and many other plants derived nutrient substances, which help equip our body to fight against germs, toxins and to boost immunity level. Herbs are, in fact, medicines in smaller dosages.
• Essential oils in herbs have been found to have an anti-inflammatory function by inhibiting the enzyme cyclooxygenase (COX), which mediates inflammatory cascade reaction inside the human body. The enzyme-inhibiting effect of essential oils in herbs makes it a valuable remedy for symptomatic relief in individuals with inflammatory health problems such as rheumatoid arthritis, osteoarthritis, and inflammatory bowel conditions like ulcerative colitis.
• Many novel compounds in the healthy herbs have been found to reduce blood sugar levels in people with diabetes.
• Controlled-epidemiological studies have shown that certain compounds in garlic like those that thiosulfinates (allicin) can bring significant reduction in total cholesterol and blood pressure, and thereby, helps cut down coronary artery disease and stroke risk.
• Curcumin, together with other antioxidants in the turmeric, has been found to have anti-amyloid and anti-inflammatory properties. Thus, it is thought to be effective in preventing or at least delaying the onset of Alzheimer’s disease.
• The volatile oils, vitamins, and antioxidants in the herbs have cytotoxicity action against prostate, pancreatic, colon, endometrial cancer cells.
• The chemical compounds in the herbs have been found to be anti-spasmodic, carminative, diaphoretic, analgesic, aphrodisiac, deodorant, digestive, antiseptic, lipolytic (fat burning and weight loss action), stimulant and stomachic effects when taken in a proper dosage.
To be continued……

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16/11/2019

Health Benefits of Beetroot Juice.
Beetroot juice;
Helps lower blood pressure:
Beetroot juice may help lower your blood pressure. Researchers found that people who drank 8 ounces of beetroot juice daily lowered both systolic and diastolic blood pressure. Nitrates, compounds in beetroot juice that convert into nitric acid in the blood and help widen and relax blood vessels, are thought to be the cause.
Improves exercise stamina:
Drinking beetroot juice increases plasma nitrate levels and boosts physical performance. During the study, trained cyclists who drank 2 cups of beetroot juice daily improved their 10-kilometer time trial by approximately 12 seconds, while also reducing their maximum oxygen output.
May slow the progression of dementia:
According to a 2011 study Trusted Source, nitrates may help increase blood flow to the brain in older people and help slow cognitive decline. After participants consumed a high-nitrate diet which included beetroot juice, their brain MRIs showed increased blood flow in the frontal lobes. The frontal lobes are associated with cognitive thinking and behavior. More studies are needed. But the potential of a high-nitrate diet to help prevent or slow dementia is promising.
Helps you maintain a healthy weight
Straight beetroot juice is low in calories and has virtually no fat. It’s a great option for your morning smoothie to give you a nutrient and energy boost as your start your day.
May prevent cancer
Beets get their rich color from betalaines. Betalaines are water-soluble antioxidants. According to a 2014 study, betalaines have chemo-preventive abilities against some cancer cell lines. Betalaines are thought to be free radical scavengers that help find and destroy unstable cells in the body.
Good source of potassium
Potassium is a mineral electrolyte that helps nerves and muscles function properly. If potassium levels get too low, fatigue, weakness, and muscle cramps can occur. Very low potassium may lead to life-threatening abnormal heart rhythms.
Beets are rich in potassium. Drinking beetroot juice in moderation can help keep your potassium levels optimal.
Good source of other minerals
Your body can’t function properly without essential minerals. Some minerals boost your immune system while others support healthy bones and teeth. Besides potassium, beetroot juice provides:
• calcium
• iron
• magnesium
• manganese
• phosphorous
• sodium
• zinc
• copper
• selenium
Provides vitamin C
Beetroot juice is a good source of vitamin C. Vitamin C is an antioxidant that helps boost your immune system and protect cells from damaging free radicals. It also supports collagen production, wound healing, and iron absorption.
Supports your liver
If your liver becomes overloaded due to the following, it may lead to a condition known as nonalcoholic fatty liver disease:
• a poor diet
• excessive alcohol consumption
• exposure to toxic substances
• sedentary lifestyle
Beetroot contains betaine, a substance that helps prevent or reduce fatty deposits in the liver. Betaine may also help protect your liver from toxins.

11/11/2019

The beetroot is the taproot portion of a beet plant.Beetroot can be boiled or steamed, peeled, and then eaten warm with or without butter as a delicacy; cooked, pickled, and then eaten cold as a condiment; or peeled, shredded raw, and then eaten as a salad.Beetroot is a popular superfood that has a range of health benefits. It might help to lower blood pressure, reduce the risk of obesity, slow the progression of dementia, and prevent constipation.To know more,watch this

04/11/2019

Nutrition Facts and Health Benefits of Carrots
The carrot is a root vegetable often claimed to be the perfect health food. Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbs. Carrots contain very little fat and protein. Carrots are about 10% carbs, consisting of starch, fiber, and simple sugars. They are extremely low in fat and protein. Carrots are an excellent source of vitamin A in the form of beta carotene. They are also a good source of several B vitamins, as well as vitamin K and potassium.
Carrots are a great source of many plant compounds, especially carotenoids, such as beta carotene and lutein.
• Carrots contain antioxidants, which may protect against cancer.
• while they may not help you see in the dark, the vitamin A in carrots helps prevent vision loss.
•Carrots are available all year round and can be used in savory dishes, cakes, and juices.
Benefits
Evidence suggests that eating more antioxidant-rich fruits and vegetables, such as carrots, can help reduce the risks of cancer and cardiovascular disease.
Carrots are also rich in vitamins, minerals, and fiber.
Some ways in which carrots is healthful;
Cancer
A variety of dietary carotenoids have been shown to have anti-cancer effects, due to their antioxidant power in reducing free radicals in the body. Diets rich in carotenoids and a lower risk of prostate cancer.
Diabetes control
The antioxidants and phytochemicals in carrots may help regulate blood sugar.
Carbohydrate in carrots is sugar, but the amount of carbohydrate in carrots is relatively small.

Lower blood cholesterol
High blood cholesterol is a well-known risk factor for heart disease.
Intake of carrots has been linked to lower cholesterol levels 12.

Weight loss
As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent meal.
For this reason, they may be a useful addition to an effective weight loss diet.

Carrots in the diet
There are two seasons a year for carrots, and local carrots are available in the spring and fall. However, they can be found in supermarkets all year. They can be bought fresh, frozen, canned, or pickled.
Carrots are best stored in the refrigerator in a sealed plastic bag. If the greens are still attached to the top of the carrot, remove them before storing to prevent the greens from drawing out moisture and nutrients from the roots.
Carrots should be peeled and washed before consuming.
They are a versatile vegetable. They can be eaten raw, steamed, boiled, roasted, and as an ingredient in many soups and stews.
• Use shredded carrots in coleslaws, salads, wraps
• Add shredded carrots to baked goods, such as cakes and muffins
• Snack on carrot sticks or baby carrots as snack or with herbed dips and hummus
• Use carrots in juice for a sweet, mild flavor
Raw or steamed carrots provide the most nutritional value.

02/11/2019

Cucumber and its Role in our Life
Scarcely any of the vegetables are as cool as a cucumber. These low-calorie veggies contain numerous wholesome advantages, including hydrating properties and profitable supplements. Cucumbers are amazingly valuable for general wellbeing. They are for the most part made of water and critical supplements that are fundamental for the human body. The tissue of cucumbers is rich in vitamin A, vitamin C, and folic corrosive, while the hard skin is rich in fiber and a scope of minerals including magnesium, molybdenum, and potassium. Cucumbers, commonly eaten crisp, are called cutting cucumbers. These are significantly littler in estimate than the cutting ones. Cutting cucumbers are accessible consistently.
BENEFITS OF CUCUMBERS:
The medical advantages of cucumber are not generally known in numerous societies. The essence of new cucumber is to some degree flat in contrast with different squashes, yet the revitalizing and the cooling characteristics of this squash are genuinely reviving. Cucumber benefits extend from anticipating acridity to keeping skin very much conditioned;
• Skin Benefits; Cucumber is a well spring of silica, which is a foundation unit that provides guidance in the creation of solid and firm connective tissues in the muscles, tendons, ligaments and bones. Specialists frequently suggest cucumber juice as a result of the silica content for a more advantageous and brighter skin. Cucumber’s high water content makes it normally hydrating, and it is notable that dampness is the closest companion to solid skin, so for what reason not secure the hydration normally! The concentrate of cucumbers is regularly utilized topically to treat different sorts of skin illnesses like sunburn and swelling under the eyes. Ascorbic and caffeic corrosive are the two crucial mixes in cucumbers that keep water misfortune from the body. It turns out there’s science behind this common custom. Cucumbers have a cooling and relieving impact that reductions swelling, bothering and aggravation when utilized topically. Cucumber cuts can be put on the eyes can diminish morning puffiness or ease and treat sunburn when set on the influenced regions.
• Hydration; Cucumbers are 95 percent water, as indicated by Product. This makes cucumbers an incredible method to remain hydrated, Consisting mostly of water, and containing important electrolytes, cucumbers can help prevent dehydration during the hot summer months or during and after a workout. Adding cucumber and mint to water can build water utilization by making it more appealing to drink. Drying out is critical for some, things including keeping up a solid digestive tract, counteracting blockage, and maintaining a strategic distance from kidney stones.
• Cancer Prevention; Cucumbers contain two phytonutrient mixes related with against disease benefits: lignans and cucurbitaceous. As of late, pharmaceutical organizations have been giving careful consideration to cucurbitacins, wanting to utilize them in new tumor drugs. Cucumbers contain two phytonutrient mixes related with against disease benefits: lignans and cucurbitacins. As of late, pharmaceutical organizations have been giving careful consideration to cucurbitacins, wanting to utilize them in new tumor drugs. Certainly, cucumber intake is highly recommended for cancer patients.
• Prevents Kidney Stones and Constipation; Cucumbers are an ideal mix of both fiber and water. Along these lines, they help to shield your body from clogging and kidney stones. Reports say that a greater part of Americans like to have a cucumber rich plate of mixed greens routinely as it is an incredible method to expand the fiber admission. Cucumber is likewise a decent wellspring of vitamin C, silica, potassium, and magnesium; all of which have their own particular medical advantages. These organic products have a remarkable measure of water (around 96%) that is normally cleaned, consequently influencing the water to content significantly higher in quality than standard water. Cucumber skin contains abnormal amounts of vitamin A, so you will acquire sustenance in the event that you eat the whole thing.

31/10/2019

Vegetables and Fruits
Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low hypoglycemic loads prevent blood sugar spikes that can increase hunger.
At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. We will be taking some of the fruits and vegetables every week and study.
We are commencing with:
Cucumber
Though cucumber is commonly thought to be a vegetable, cucumber is actually a fruit. It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.
Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

30/10/2019

Abiding by such eating habits help to maintain good healthy life.

MY Health MY PRIDE

02/03/2020

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13/12/2019

09/12/2019

16/11/2019

11/11/2019

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31/10/2019

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