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Your Food Your Medicine, Wuse II (2025)

13/05/2025

Key Recommendations for Maternal Nutrition**
- **Balanced Diet:** Rich in fruits, vegetables, lean proteins, whole grains, and healthy fats.
- **Prenatal Supplements:** Folic acid, iron, iodine, and DHA are often recommended.
- **Avoid Harmful Substances:** Alcohol, excessive caffeine, and high-mercury fish can impair development.

Conclusion

Nutrition during pregnancy is foundational for fetal growth and long-term health. Ensuring adequate intake of essential nutrients during critical developmental windows helps prevent birth defects, supports organ formation, and reduces the risk of chronic diseases later in life. Healthcare providers emphasize **personalized dietary plans** to meet the needs of both mother and baby.

11/05/2025

Think deeply about this Post:
1. You can only go to work when you are healthy.
2. You can only make money when you are healthy
3. You will only think of how to raise the family when your health is fine
4. You can achieve your dreams only when you have sound sleep and healthy
5. You can only sleep/ live in that beautiful house in peace when you are healthy

No one can price how much good health.
Health is wealth and life; think, and be wise, take good care of yourself.
Feed very well, relax when your body calls for it, and leave God to take charge of all your affairs.
When your health fails, everything remains unfixed.

10/06/2022

NUTRITION

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NUTRITION

Evidence Based

Pineapple: 8 Impressive Health Benefits

Pineapple (Ananas comosus) is an incredibly delicious, healthy tropical fruit. It’s packed with nutrients, antioxidants, and other helpful compounds, such as enzymes that can protect against inflammation and disease. It’s commonly eaten baked, grilled, or freshly cut.

Originating in South America, it was named by early European colonizers for its resemblance to a pine cone (1).

Pineapple and its compounds are linked to several health benefits, including improvements in digestion, immunity, and recovery from surgery.

Here are 8 impressive health benefits of pineapple.

1. Loaded with nutrients

Pineapples are low in calories but boast an impressive nutrient profile. Just 1 cup (165 grams) of pineapple chunks contains the following nutrients (2Trusted Source):

Calories: 83

Fat: 1.7 grams

Protein: 1 gram

Carbs: 21.6 grams

Fiber: 2.3 grams

Vitamin C: 88% of the Daily Value (DV)

Manganese: 109% of the DV

Vitamin B6: 11% of the DV

Copper: 20% of the DV

Thiamine: 11% of the DV

Folate: 7% of the DV

Potassium: 4% of the DV

Magnesium: 5% of the DV

Niacin: 5% of the DV

Pantothenic acid: 7% of the DV

Riboflavin: 4% of the DV

Iron: 3% of the DV

Pineapples also contain trace amounts of phosphorus, zinc, calcium, and vitamins A and K.

As you can see, this fruit is particularly rich in vitamin C and manganese. Vitamin C is essential for immune health, iron absorption, and growth and development, while manganese offers antioxidant properties and aids in growth and metabolism (3Trusted Source, 4Trusted Source).

Antioxidants help prevent oxidation in your body, which may help ward off inflammation

19/03/2021

Top 9 Health Benefits of Eating Watermelon

Written by Kerri-Ann Jennings, MS, RD on August 9, 2018

Watermelon is a delicious and refreshing fruit that’s also good for you.

It contains only 46 calories per cup but is high in vitamin C, vitamin A and many healthy plant compounds.

Here are the top 9 health benefits of eating watermelon.

1. Helps You Hydrate

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Drinking water is an important way to keep your body hydrated.

However, eating foods that have a high water content can also help. Interestingly, watermelon is 92% water (1Trusted Source).

What’s more, a high water content is one of the reasons why fruits and vegetables help you feel full.

The combination of water and fiber means you’re eating a good volume of food without a lot of calories.

SUMMARYWatermelon has a high water content. This makes it hydrating and helps you feel full.

2. Contains Nutrients and Beneficial Plant Compounds

As far as fruits go, watermelon is one of the lowest in calories — only 46 calories per cup (154 grams). That’s lower than even low-sugar fruits such as berries (2).

One cup (154 grams) of watermelon has many other nutrients as well, including these vitamins and minerals:

Vitamin C: 21% of the Reference Daily Intake (RDI)

Vitamin A: 18% of the RDI

Potassium: 5% of the RDI

Magnesium: 4% of the RDI

Vitamins B1, B5 and B6: 3% of the RDI

Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid.

Here’s an overview of watermelon’s most important antioxidants:

Vitamin C

Vitamin C is an antioxidant that helps prevent cell damage from free radicals.

Carotenoids

Carotenoids are a class of plant compounds that includes alpha-carotene and beta-carotene, which your body converts to vitamin A.

Lycopene

Lycopene is a type of carotenoid that doesn’t change into vitamin A. This potent antioxidant gives a red color to plant foods such as tomatoes and watermelon.

28/12/2020

Nutrition facts

Raw onions are very low in calories, with only 40 calories per 3.5 ounces (100 grams).

By fresh weight, they are 89% water, 9% carbs, and 1.7% fiber, with tiny amounts of protein and fat.

The main nutrients in 3.5 ounces (100 grams) of raw onions are (1Trusted Source):

Calories: 40

Water: 89%

Protein: 1.1 grams

Carbs: 9.3 grams

Sugar: 4.2 grams

Fiber: 1.7 grams

Fat: 0.1 grams

Carbs

Carbohydrates make up about 9–10% of both raw and cooked onions.

They consist mostly of simple sugars, such as glucose, fructose, and sucrose, as well as fiber.

A 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, so the total digestible carb content is 7.6 grams.

Fibers

Onions are a decent source of fiber, which accounts for 0.9–2.6% of the fresh weight, depending on the type of onion.

They are very rich in healthy soluble fibers called fructans. In fact, onions are among the main dietary sources of fructans (2Trusted Source, 3).

Fructans are so-called prebiotic fibers, which feed the beneficial bacteria in your gut.

This leads to the formation of short-chain fatty acids (SCFAs), such as butyrate, which may improve colon health, reduce inflammation, and cut your risk of colon cancer (4, 5Trusted Source, 6Trusted Source).

However, fructans are considered FODMAPs, which may cause unpleasant digestive symptoms in sensitive individuals, such as those with irritable bowel syndrome (IBS) (7Trusted Source, 8Trusted Source, 9Trusted Source).

SUMMARY

Onions consist mostly of water, carbs, and fiber. Their main fibers, fructans, can feed the friendly bacteria in your gut, though they may cause digestive problems in some people.

28/12/2020

Onions 101: Nutrition Facts and Health Effects

Written by Adda Bjarnadottir, MS, RDN (Ice) — Updated on May 8, 2019

Nutrients

Vitamins & minerals

Plant compounds

Benefits

Downsides

Bottom line

Onions (Allium cepa) are bulb-shaped vegetables that grow underground.

Also known as bulb onions or common onions, they are grown worldwide and closely related to chives, garlic, scallions, shallots, and leeks.

Onions may have several health benefits, mostly due to their high content of antioxidants and sulfur-containing compounds.

They have antioxidant and anti-inflammatory effects and have been linked to a reduced risk of cancer, lower blood sugar levels, and improved bone health.

Commonly used as a flavoring or side dish, onions are a staple food in many cuisines. They can be baked, boiled, grilled, fried, roasted, sautéed, powdered, or eaten raw.

Onions vary in size, shape, and color, but the most common types are white, yellow, and red. The taste ranges from mild and sweet to sharp and spicy, depending on the variety and season.

Onions can also be consumed when immature, before the bulb reaches full size. They are then called scallions, spring onions, or summer onions.

This article tells you everything you need to know about onions.

28/12/2020

9. Easy to Add to Your Diet

Onions are a staple in kitchens around the world.

They give flavor to savory dishes and can be enjoyed either raw or cooked.

Not to mention, they can boost your intake of fiber, vitamins and minerals.

Here are some tips on how to add onions to your diet:

Use raw onions to add a kick of flavor to your guacamole recipe.

Add caramelized onions to savory baked goods.

Combine cooked onions with other vegetables for a healthy side dish.

Try adding cooked onions to egg dishes, such as omelets, frittatas or quiches.

Top meat, chicken or tofu with sauteed onions.

Add thinly sliced red onions to your favorite salad.

Make a fiber-rich salad with chickpeas, chopped onions and red peppers.

Use onion and garlic as a base for stocks and soups.

Throw onions into stir-fry dishes.

Top tacos, fajitas and other Mexican dishes with chopped raw onions.

Make a homemade salsa with onions, tomatoes and fresh cilantro.

Prepare a hearty onion and vegetable soup.

Add onions to chili recipes for a flavor boost.

Blend raw onions with fresh herbs, vinegar and olive oil for a tasty homemade salad dressing.

SUMMARYOnions can easily be added to savory dishes, including eggs, guacamole, meat dishes, soups and baked goods.

The Bottom Line

The health benefits related to onions are quite impressive.

These nutrient-packed vegetables contain powerful compounds that may decrease your risk of heart disease and certain cancers.

Onions have antibacterial properties and promote digestive health, which may improve immune function.

What’s more, they’re versatile and can be used to heighten the flavor of any savory dish.

Adding more onions to your diet is an easy way to benefit your overall health.

28/12/2020

8. May Boost Digestive Health

Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health.

Prebiotics are nondigestible types of fiber that are broken down by beneficial gut bacteria.

Gut bacteria feed on prebiotics and create short-chain fatty acids — including acetate, propionate and butyrate.

Research has shown that these short-chain fatty acids strengthen gut health, boost immunity, reduce inflammation and enhance digestion (35Trusted Source, 36Trusted Source).

Additionally, consuming foods rich in prebiotics helps increase probiotics, such as Lactobacillus and bifidobacteria strains, which benefit digestive health (37Trusted Source).

A diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health (38Trusted Source).

Onions are particularly rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and improve immune function (39Trusted Source).

SUMMARYOnions are a rich source of prebiotics, which help boost digestive health, improve bacterial balance in your gut and benefit your immune system.

28/12/2020

7. Have Antibacterial Properties

Onions can fight potentially dangerous bacteria, such as Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus) and Bacillus cereus (29Trusted Source).

Furthermore, onion extract has been shown to inhibit the growth of Vibrio cholerae, a bacteria that is a major public health concern in the developing world (30Trusted Source).

Quercetin extracted from onions seems to be a particularly powerful way to fight bacteria.

A test-tube study demonstrated that quercetin extracted from yellow onion skin successfully inhibited the growth of Helicobacter pylori (H. pylori) and Methicillin-resistant Staphylococcus aureus (MRSA) (31Trusted Source).

H. pylori is a bacteria associated with stomach ulcers and certain digestive cancers, while MRSA is an antibiotic-resistant bacteria that causes infections in different parts of the body (32Trusted Source, 33Trusted Source).

Another test-tube study found that quercetin damaged the cell walls and membranes of E. coli and S. aureus (34Trusted Source).

SUMMARYOnions have been shown to inhibit the growth of potentially harmful bacteria like E. coli and S. aureus.

28/12/2020

6. May Boost Bone Density

Though dairy gets much of the credit for boosting bone health, many other foods, including onions, may help support strong bones.

A study in 24 middle-aged and postmenopausal women showed that those who consumed 3.4 ounces (100 ml) of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to a control group (26Trusted Source).

Another study in 507 perimenopausal and postmenopausal women found that those who ate onions at least once a day had a 5% greater overall bone density than individuals who ate them once a month or less (27Trusted Source).

Plus, the study demonstrated that older women who most frequently ate onions decreased their risk of hip fracture by more than 20% compared to those who never ate them (27Trusted Source).

It’s believed that onions help reduce oxidative stress, boost antioxidant levels and decrease bone loss, which may prevent osteoporosis and boost bone density (28Trusted Source).

SUMMARYStudies show that onion consumption is associated with improved bone mineral density.

28/12/2020

5. Help Control Blood Sugar

Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes.

A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours (23Trusted Source).

Additionally, multiple animal studies have shown that onion consumption may benefit blood sugar control.

A study showed that diabetic rats fed food containing 5% onion extract for 28 days experienced decreased fasting blood sugar and had substantially lower body fat than the control group (24Trusted Source).

Specific compounds found in onions, such as quercetin and sulfur compounds, possess antidiabetic effects.

For example, quercetin has been shown to interact with cells in the small intestine, pancreas, skeletal muscle, fat tissue and liver to control whole-body blood sugar regulation (25Trusted Source).

SUMMARYDue to the many beneficial compounds found in onions, consuming them may help reduce high blood sugar.

28/12/2020

4. Contain Cancer-Fighting Compounds

Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain cancers, including stomach and colorectal.

A review of 26 studies showed that people who consumed the highest amount of allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the least amount (17Trusted Source).

Moreover, a review of 16 studies in 13,333 people demonstrated that participants with the highest onion intake had a 15% reduced risk of colorectal cancer compared to those with the lowest intake (18Trusted Source).

These cancer-fighting properties have been linked to the sulfur compounds and flavonoid antioxidants found in allium vegetables.

For example, onions provide onionin A, a sulfur-containing compound that has been shown to decrease tumor development and slow the spread of ovarian and lung cancer in test-tube studies (19Trusted Source, 20Trusted Source).

Onions also contain fisetin and quercetin, flavonoid antioxidants that may inhibit tumor growth (21Trusted Source, 22Trusted Source).

SUMMARYA diet rich in allium vegetables like onions may have a protective effect against certain cancers

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