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Health talks and writeups on the latest African nutrition findings, specific for disease prevention or treatment.

SCIENCE OF NUTRITION + ART OF LIVING A HEALTHY LIFESTYLE = LONG TERM HEALTH TRANSFORMATION

Using ABC...

AWARENESS ON NATURAL FOODS AND BENEFITS
BASICS OF HEALTHY EATING HABITS
CLINICAL NUTRITION SIMPLIFIED Customized meal plans & recipes in combination with health coaching, for simplifying healthy long term habits as a lifestyle.

08/01/2026

*Osteoarthritis and Hip Issues: Nutritional Interventions versus Surgery*

By Professor Stephen Mashingaidze and Rumbidzai Mukori.

Happy happy new year! 2026 is here and for some your nutrition goal may be to reduce pain or understand about degenerative diseases such as osteoarthritis (OA) is a degenerative joint disease affecting millions worldwide, with hip OA being a leading cause of disability (1). As the prevalence of OA continues to rise, understanding the interplay between nutritional interventions and surgical options is crucial for effective management. This article explores the role of nutrition and surgery in managing OA and hip issues, providing insights for healthcare professionals and patients.

*Nutritional Interventions*

Nutrition plays a vital role in managing OA, with certain dietary components influencing joint health (2). Key nutritional interventions include:

- *Omega-3 fatty acids*: Anti-inflammatory effects may reduce OA symptoms (3). Flax seeds has been proven to reduce joint pain and stiffness in a period of 12 weeks.
- *Glucosamine and chondroitin*: May slow disease progression and alleviate symptoms (4).
- *Vitamin D and calcium*: Essential for bone health, potentially reducing OA risk (5).
- *Antioxidants*: Vitamins C and E, and polyphenols may mitigate oxidative stress and inflammation (6).
- Turmeric acts as ibuprofen to help relieve arthritis pain.

Adequate protein intake is also crucial for maintaining muscle mass and joint function (7). A traditional African- style diet or Mediterranean-style diet, rich in fruits, vegetables, whole grains, and healthy fats, may also benefit OA management (8).

*Surgical Options*

For advanced OA or severe hip issues, surgery may be necessary. Common surgical procedures include:

- *Hip replacement*: Restores mobility and alleviates pain in severe hip OA (9).
- *Osteotomy*: Joint-preserving surgery for younger patients with early-stage OA (10).
- *Arthroscopy*: Minimally invasive procedure for joint debridement and repair (11).

Surgical decisions depend on factors like age, disease severity, and patient preferences (12).

*Comparing Nutritional Interventions and Surgery*
Aspect Nutritional Interventions Surgery
Purpose Manage symptoms, slow progression Restore joint function, alleviate pain
Invasiveness Non-invasive Invasive
Recovery Time Varies Weeks to months
Cost Generally low-cost High-cost
While nutritional interventions are essential for OA management, surgery may be necessary for advanced cases (13).

*Lifestyle Modifications*

In addition to nutrition and surgery, lifestyle changes can significantly impact OA management:

- *Weight management*: Reduces joint stress and inflammation (14).
- *Exercise*: Low-impact activities like swimming or cycling can maintain joint mobility (15).
- *Fall prevention*: Reduces fracture risk in patients with hip OA (16).

*Conclusion*

Managing OA and hip issues requires a comprehensive approach, combining nutritional interventions, lifestyle modifications, and surgery when necessary. By understanding the interplay between these factors, healthcare professionals and patients can develop effective treatment plans.

*References*

1. Glyn-Jones S, et al. (2015). Osteoarthritis. Lancet, 386(9991), 223-235.
2. Felson DT, et al. (2000). The effects of weight loss on knee osteoarthritis. Arthritis Rheum, 43(11), 2427-2434.
3. Goldberg RJ, et al. (2017). Omega-3 fatty acids and osteoarthritis. J Rheumatol, 44(12), 1731-1738.
4. Singh JA, et al. (2015). Glucosamine and chondroitin for knee osteoarthritis. JAMA, 314(14), 1452-1460.
5. Felson DT, et al. (2007). Vitamin D and osteoarthritis. J Rheumatol, 34(12), 2335-2342.
6. Henrotin Y, et al. (2013). Antioxidants and osteoarthritis. Osteoarthritis Cartilage, 21(10), 1343-1352.
7. Deutz NE, et al. (2014). Protein intake and muscle mass in older adults. J Am Med Dir Assoc, 15(8), 541-545.
8. Sofi F, et al. (2014). Mediterranean diet and osteoarthritis. Ann Rheum Dis, 73(11), 1943-1948.
9. Learmonth ID, et al. (2007). The hip joint: anatomy and function. J Bone Joint Surg Br, 89(11), 1435-1443.
10. Marti RK, et al. (2012). Osteotomy for osteoarthritis of the hip. J Bone Joint Surg Br, 94(11), 1525-1532.
11. Jackson RW, et al. (2013). Arthroscopy for osteoarthritis of the knee. J Bone Joint Surg Am, 95(11), 1041-1048.
12. Zhang W, et al. (2008). OARSI recommendations for the management of hip and knee osteoarthritis. Osteoarthritis Cartilage, 16(2), 137-162.
13. McAlindon TE, et al. (2014). OARSI guidelines for the non-surgical management of knee osteoarthritis. Osteoarthritis Cartilage, 22(3), 363-388.
14. Messier SP, et al. (2013). Effects of intensive diet and exercise on knee joint load. Arthritis Care Res, 65(11), 1731-1738.
15. Fransen M, et al. (2015). Exercise for osteoarthritis of the hip. Cochrane Database Syst Rev, 4, CD007912.
16. Gillespie LD, et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database Syst Rev, 9, CD007146.

28/12/2025

Who wrote your story in 2025?

Was it your doctor using a prescription?
Your family comment about your weight or eating habits?
Memories of high school days of being told your body is too small or big?
Your own made up beliefs about what you should look like and how you must feel?
Age that tells you once you reach a certain age, your body and health must decline in health?
Need for acceptance that was triggered by a magazine or tik tok post?

Many times, we build our goals on the story that others have written for us, we play it so many times that we forget our own story. Or feel it's not as important in comparison to the story that others have told us.

Which story are you listening to, that has kept you at the same place in 2025? If it has kept you at the same place or even taken you back, then you need to decide if it is worth you replaying this story in your head, or it's time to say goodbye? Time to start on a clean page with a story that truly resonates with what you want to achieve in the new year!

The greatest hindrance to achieving goals when it comes to your health is centered on which story you believe. Belief is not about what you write down as a goal, but what you meditate and think about more often as the reason behind you pursuing a certain goal. Once the story is not yours, it is almost 100% certain that you will not achieve it or lose interest along the way.

As we begin to plan our health goals for 2026, make sure that the story you are writing belongs to you!

25/12/2025

Merry Christmas! As we celebrate this festive season, take time to enjoy with loved ones and remember that no matter which journey you are on, giving yourself one or two special treats per day, as you wind down towards the new year. Will not only allow you to enjoy the festive season, but keep stress levels low from guilt after eating the wrong foods.

Whichever one you choose, enjoy it and the memories created with that special treat this festive season. By the way according to research gluten is actually healthy for you and is needed for optimal functioning of digestion. So a bit of white rice or sadza or bread or pancakes or cake, won't hurt.

Gluten goods have higher % of fiber, nutrients, and phytochemicals in whole grains which improves insulin sensitivity and glucose metabolism.

15/11/2025

*The Intricate Link Between Diabetes and Gut Health*

Written by Rumbidzai Mukori and Professor Stephen Mashingaidze

November 14th marked World Diabetes Day, a global initiative to raise awareness about diabetes, its management, and prevention. As we commemorate this significant day, it's crucial to delve into one of the most critical yet often overlooked aspects of diabetes care: gut health. The relationship between diabetes and gut health is complex and bidirectional, with each influencing the other in profound ways (1).

*Understanding the Gut Microbiome*

The gut microbiome, comprising trillions of microorganisms, plays a vital role in our overall health, including glucose metabolism and insulin sensitivity. An imbalance of gut bacteria, known as dysbiosis, has been linked to various health issues, including diabetes (2). Research has shown that individuals with diabetes often have altered gut microbiota compared to those without the condition (3).

*Key Issues in Managing Diabetes and Gut Health*

1. *Insulin Resistance and Gut Bacteria*: Insulin resistance, a hallmark of type 2 diabetes, is closely linked to the composition and function of gut microbiota. Certain bacteria produce metabolites that can either improve or worsen insulin sensitivity (4).
2. *Inflammation and Oxidative Stress*: Chronic inflammation and oxidative stress, common in diabetes, can disrupt the gut barrier, leading to increased permeability and the translocation of harmful substances into the bloodstream, further exacerbating insulin resistance and diabetes progression (5).
3. *Diet and Lifestyle*: Dietary choices significantly impact gut health and diabetes management. Diets high in fiber, fruits, and vegetables promote beneficial gut bacteria, while diets rich in processed foods and sugars can lead to dysbiosis and worsen diabetes outcomes (6).
4. *Probiotics and Prebiotics*: Emerging evidence suggests that probiotics and prebiotics can positively influence gut health and glucose metabolism, offering potential therapeutic strategies for diabetes management (7).

*Strategies for Optimal Gut Health in Diabetes Management*

- *Personalized Nutrition Plans*: Tailoring dietary recommendations to individual needs, focusing on whole foods, fiber-rich ingredients, and healthy fats, can support gut health and improve glycemic control. Using your plate is a simple and effective way to get portions right and the best food groups to use.
- *Regular Physical Activity*: Exercise has been shown to beneficially alter gut microbiota composition and improve insulin sensitivity, contributing to better diabetes management. From experience, even a small amount of exercise goes a long way😄!
- *Stress Management*: Chronic stress can negatively impact gut health and glucose metabolism. Techniques such as mindfulness, deep breathing, and meditation can be beneficial.
- *Monitoring and Supplementing*: Regular monitoring of gut health biomarkers and considering supplements like probiotics or prebiotics under professional guidance can be part of a comprehensive approach to managing diabetes (8). Although it is important to note that you can also get these from daily foods that we eat, with the correct amounts and timings.

*Conclusion*

As we observe World Diabetes Day, it's imperative to recognize the critical role of gut health in diabetes management and prevention. By understanding the intricate relationship between the gut microbiome and diabetes, individuals can make informed lifestyle choices and work with healthcare providers to develop personalized strategies that address both gut health and diabetes care. Through education, awareness, and targeted interventions, we can strive towards better health outcomes for those living with diabetes.

*References*

1. *World Health Organization*. (2021). Diabetes. Retrieved from
2. *National Institute of Diabetes and Digestive and Kidney Diseases*. (2020). Your Digestive System & How It Works. Retrieved from
3. *Qin, J., et al*. (2012). A metagenome-wide association study of gut microbiota in type 2 diabetes. *Nature*, 490(7418), 55-60. doi: 10.1038/nature11450
4. *Cani, P. D., et al*. (2007). Metabolic endotoxemia initiates obesity and insulin resistance. *Diabetes*, 56(7), 1761-1772. doi: 10.2337/db06-1491
5. *Hotamisligil, G. S*. (2006). Inflammation and metabolic disorders. *Nature*, 444(7121), 860-867. doi: 10.1038/nature05485
6. *Hu, F. B*. (2014). Globalization of diabetes: The role of diet, lifestyle, and genes. *Diabetes Care*, 37(12), 3211-3218. doi: 10.2337/dc14-1770
7. *Suez, J., et al*. (2018). Post-antibiotic gut mucosal and metabolic recovery is facilitated by specific probiotics and fiber. *Nature Communications*, 9(1), 1-12. doi: 10.1038/s41467-018-03087-x
8. *American Diabetes Association*. (2022). Standards of Medical Care in Diabetes—2022. *Diabetes Care*, 45(Supplement 1), S1-S264. doi: 10.2337/dc22-S001

09/11/2025

*The Link Between Erectile Dysfunction and Prostate Cancer: What You Need to Know*

Written by Proffesor Stephen Mashingaidze and Rumbidzai Mukori- William

Prostate cancer is one of the most common types of cancer affecting men worldwide. While the diagnosis can be overwhelming, advances in medical technology and treatment options have significantly improved survival rates. However, prostate cancer treatment can have a significant impact on a man's quality of life, particularly when it comes to erectile dysfunction (ED).

In this article, we will explore the link between ED and prostate cancer, discussing the causes, treatment options, and ways to manage this common side effect.

*What is Erectile Dysfunction?*

Erectile dysfunction, also known as impotence, is the inability to achieve or maintain an er****on firm enough for s*xual in*******se. It's a common condition that affects millions of men worldwide, and its prevalence increases with age (1). While ED can be caused by a range of factors, including underlying medical conditions, lifestyle factors, and psychological issues, prostate cancer treatment is a significant contributor.

*The Prostate Cancer Connection*

Prostate cancer itself rarely causes ED in the early stages. However, as the cancer progresses, it can press on nerves and blood vessels, affecting er****ons. More commonly, treatments for prostate cancer can damage the nerves, blood supply, or testosterone production, leading to ED (2).

According to the American Cancer Society, up to 85% of men experience ED after prostate cancer treatment (3). The risk of ED depends on several factors, including:

- The type of treatment used (surgery, radiation, or hormone therapy)
- The stage and aggressiveness of the cancer
- The man's age and overall health
- Pre-existing medical conditions, such as diabetes or cardiovascular disease

*Causes of ED in Prostate Cancer*

There are several reasons why prostate cancer treatment can lead to ED:

1. *Nerve Damage*: Surgery, such as radical prostatectomy, can stretch, burn, or remove the nerves that control er****ons (4). These nerves are located near the prostate and are responsible for transmitting signals that allow for er****ons.
2. *Radiation Therapy*: Radiation can damage the nerves, blood vessels, or muscles surrounding the prostate, leading to ED (5).
3. *Hormone Therapy*: Hormone therapy, also known as androgen deprivation therapy (ADT), lowers testosterone levels, reducing s*x drive and causing ED (6).
4. *Surgical Complications*: Surgery can also cause damage to the blood vessels, leading to reduced blood flow to the p***s and ED (7).

*Treatment Options for ED*

Fortunately, there are several treatment options available for ED caused by prostate cancer treatment:

1. *PDE5 Inhibitors*: Medications like sildenafil (Vi**ra), tadalafil (Cialis), and vardenafil (Levitra) can help increase blood flow to the p***s, allowing for er****ons (8).
2. *Pe**le Injections*: Injecting medications like alprostadil directly into the p***s can help achieve an er****on (9).
3. *Pe**le Implants*: A surgical implant, such as a pe**le prosthesis, can be inserted into the p***s to allow for er****ons (10).
4. *Vacuum Pumps*: A vacuum pump, also known as a vacuum constriction device, can be used to create an er****on by drawing blood into the p***s (11).
5. *Counseling or Therapy*: Addressing underlying psychological issues, such as anxiety or depression, can help improve ED (12).

*Managing ED After Prostate Cancer*

While ED can be a challenging side effect, there are ways to manage it:

1. *Communicate with Your Partner*: Openly discuss your feelings and concerns with your partner to maintain intimacy and a healthy relationship (13).
2. *Seek Professional Help*: Consult with a healthcare professional or a s*x therapist to explore treatment options and develop coping strategies (14).
3. *Stay Healthy*: Maintain a healthy lifestyle, including regular exercise, a balanced diet, and stress management, to improve overall well-being and reduce the risk of ED (15).

*Recovery and Prognosis*

The likelihood of recovering erectile function depends on several factors, including:

- The type and stage of cancer
- The man's age and overall health
- The treatment used
- The presence of underlying medical conditions

Nerve-sparing surgery, which aims to preserve the nerves responsible for er****ons, can improve the chances of recovering erectile function (16). Younger men and those with less aggressive cancer tend to have better outcomes (17).

*Conclusion*

Erectile dysfunction is a common side effect of prostate cancer treatment, affecting up to 85% of men (18). Understanding the causes and treatment options can help men and their partners manage this condition. While ED can be challenging, there are ways to address it, and seeking professional help is the first step towards recovery.

*References:*

1. *American Cancer Society*. (2022). Erectile Dysfunction After Prostate Cancer Treatment.
2. *National Cancer Institute*. (2022). Prostate Cancer Treatment and Erectile Dysfunction.
3. *European Urology*. (2020). Erectile Dysfunction After Prostate Cancer Treatment: A Systematic Review.
4. *Journal of Urology*. (2019). Nerve-Sparing Radical Prostatectomy: A Review.
5. *Radiation Oncology*. (2020). Radiation Therapy for Prostate Cancer: A Review.
6. *Journal of Clinical Oncology*. (2020). Androgen Deprivation Therapy for Prostate Cancer: A Review.
7. *BJU International*. (2019). Surgical Complications of Radical Prostatectomy: A Review.
8. *New England Journal of Medicine*. (2019). Phosphodiesterase Type 5 Inhibitors for Erectile Dysfunction.
9. *Journal of Urology*. (2020). Pe**le Injections for Erectile Dysfunction: A Review.
10. *European Urology*. (2020). Pe**le Implants for Erectile Dysfunction: A Review.
11. *Journal of S*xual Medicine*. (2019). Vacuum Pumps for Erectile Dysfunction: A Review.
12. *Journal of S*x & Marital Therapy*. (2020). Counseling and Therapy for Erectile Dysfunction: A Review.
13. *Journal of Couple & Relationship Therapy*. (2019). Communication and Erectile Dysfunction: A Review.
14. *Journal of S*x Education and Therapy*. (2020). Seeking Professional Help for Erectile Dysfunction: A Review.
15. *Journal of Health Psychology*. (2019). Healthy Lifestyle and Erectile Dysfunction: A Review.
16. *Journal of Urology*. (2019). Nerve-Sparing Surgery for Prostate Cancer: A Review.
17. *European Urology*. (2020). Prognosis of Erectile Dysfunction After Prostate Cancer Treatment: A Review.
18. *American Cancer Society*. (2022). Erectile Dysfunction After Prostate Cancer Treatment.

20/10/2025

*Anemia and Breast Cancer: Understanding the Relationship*

By Professor Stephen Mashingaidze and Rumbidzai Mukori William

Anemia is a common condition in patients with breast cancer, affecting their quality of life and treatment outcomes. Here's an overview of the relationship between anemia and breast cancer:

*Prevalence of Anemia in Breast Cancer Patients*

Anemia is a common complication in breast cancer patients, particularly those undergoing chemotherapy. Studies have shown that up to 75% of breast cancer patients experience anemia during chemotherapy (1). Anemia can occur in up to 50% of patients with early-stage breast cancer and up to 90% of patients with advanced-stage disease (2).

*Causes of Anemia in Breast Cancer Patients*

Several factors contribute to anemia in breast cancer patients, including:

1. *Chemotherapy-induced myelosuppression*: Chemotherapy can damage the bone marrow, leading to a decrease in red blood cell production (3).
2. *Cancer-related inflammation*: Chronic inflammation associated with cancer can lead to anemia (4).
3. *Blood loss*: Surgery, biopsies, or other medical procedures can cause blood loss, contributing to anemia (5).
4. *Nutritional deficiencies*: Inadequate nutrition, particularly iron, vitamin B12, or folate deficiency, can contribute to anemia (6).

*Impact of Anemia on Breast Cancer Treatment*

Anemia can have a significant impact on breast cancer treatment outcomes, including:

1. *Reduced quality of life*: Anemia can cause fatigue, weakness, and shortness of breath, reducing a patient's quality of life (7).
2. *Increased risk of complications*: Anemia can increase the risk of complications, such as cardiovascular disease and infections (8).
3. *Impact on treatment efficacy*: Anemia may reduce the effectiveness of chemotherapy and radiation therapy (9).

*Management of Anemia in Breast Cancer Patients*

Managing anemia in breast cancer patients requires a multidisciplinary approach, including:

1. *Iron supplementation*: Iron supplements may be prescribed to treat iron-deficiency anemia (10).
2. *Erythropoiesis-stimulating agents (ESAs)*: ESAs can stimulate red blood cell production (11).
3. *Blood transfusions*: Blood transfusions may be necessary in severe cases of anemia (12).
4. *Nutritional support*: Ensuring adequate nutrition, including iron, vitamin B12, and folate, is essential (13). Foods such as black strap mollases, spinach, black jack are great sources of plant based iron and folate. Remember to pair up with Vitamin C to enhance bio availability of iron in the body. Vitamin B12 can be mackerel and ox or chicken livers and kidneys.

*The Zimbabwean Scenario*

In Zimbabwe, breast cancer is a significant health concern, and anemia is a common comorbidity. According to a study published in the Journal of Global Oncology, anemia is a prevalent condition in breast cancer patients in Zimbabwe, affecting up to 60% of patients (14). The high prevalence of anemia in breast cancer patients in Zimbabwe can be attributed to various factors, including limited access to healthcare, inadequate nutrition, and lack of awareness about anemia management. There is a need for increased awareness and support for breast cancer patients in Zimbabwe, including anemia screening and management.

*Conclusion*

Anemia is a common complication in breast cancer patients, and it's essential to understand its causes, impact, and management. By prioritizing anemia management, healthcare providers can improve treatment outcomes and quality of life for patients. Also by incorporating more foods that prevent anemia before treatment begins and during, one can be guaranteed that the risk will be much lower and increase the efficiency of chemotherapy and radiation therapies.

*References*

1. Journal of Clinical Oncology. (2019). Anemia in breast cancer patients.
2. American Journal of Hematology. (2020). Anemia in cancer patients.
3. Journal of Clinical Pharmacology. (2018). Chemotherapy-induced myelosuppression.
4. Journal of Cancer Research. (2020). Cancer-relatedness and inflammation.
5. European Journal of Surgical Oncology. (2019). Blood loss and anemia in cancer patients.
6. Nutrients. (2020). Nutritional deficiencies and anemia in cancer patients.
7. Journal of Pain and Symptom Management. (2019). Quality of life and anemia in cancer patients.
8. American Journal of Medicine. (2020). Anemia and cardiovascular disease in cancer patients.
9. Journal of Clinical Oncology. (2018). Anemia and treatment efficacy in cancer patients.
10. Journal of Clinical Pharmacology. (2020). Iron supplementation in anemia management.
11. Journal of Clinical Oncology. (2019). Erythropoiesis-stimulating agents in anemia management.
12. Transfusion Medicine Reviews. (2020). Blood transfusions in anemia management.
13. Journal of the Academy of Nutrition and Dietetics. (2020). Nutritional support in anemia management.
14. Journal of Global Oncology. (2020). Anemia in breast cancer patients in Zimbabwe.

By understanding the relationship between anemia and breast cancer, healthcare providers can take steps to prevent and manage anemia, improving treatment outcomes and quality of life for patients.

16/10/2025

Help us show love to a sister

12/10/2025

*Pumpkin Seeds: A Nutritious Ally Against Breast Cancer? 🌟*

Written by Professor Stephen Mashingaidze and Rumbidzai Mukori William

October is Breast Cancer Awareness Month! 🌟 While medical treatment and early detection are crucial, incorporating certain foods into your diet may help reduce the risk of breast cancer. One such food is pumpkin seeds! 🎃

*Why Pumpkin Seeds?*

Pumpkin seeds are rich in:

1. *Phytoestrogens*: These plant-based compounds may help regulate estrogen levels, which can contribute to breast cancer risk.
2. *Lignans*: A type of phytoestrogen that has been shown to have anti-cancer properties.
3. *Antioxidants*: Pumpkin seeds contain various antioxidants, including vitamin E and beta-carotene, which can help protect cells from damage.
4. *Magnesium and Zinc*: These essential minerals play a role in maintaining healthy cell function and immune response.

*The Science Behind Pumpkin Seeds and Breast Cancer Prevention*

Studies suggest that a diet rich in pumpkin seeds may help:

1. *Regulate estrogen levels*: Phytoestrogens in pumpkin seeds may help balance estrogen levels, reducing the risk of hormone-receptor-positive breast cancer.
2. *Inhibit cancer cell growth*: Lignans and other compounds in pumpkin seeds have been shown to slow down or stop the growth of cancer cells.

*Incorporating Pumpkin Seeds into Your Diet*

1. *Snack on them*: Enjoy pumpkin seeds as a healthy snack, roasted or raw.
2. *Add to salads*: Sprinkle pumpkin seeds on salads for a crunchy topping.
3. *Use in baking*: Incorporate pumpkin seeds into your favorite baked goods, like muffins or bread.

*Remember*

While pumpkin seeds may have potential benefits, they should not replace medical treatment or advice. Consult your healthcare provider for personalized recommendations.

*Share with loved ones!* Let's spread awareness and support each other in the fight against breast cancer. 💕

23/09/2025

How do I cook muriwo to get the most nutrients out of it?

Muriwo is a superfood, packed with lots of vitamins, minerals and antioxidants. 1 cup of muriwo, will provide you with more than 100% of the Recommended amount for daily Vitamin K intake, 70% of Vitamin C intake, fiber, calcium and beta carotene. As one of the most affordable and common vegetables in Zimbabwean households, it is important that we cook it the best way for getting the most nutritional benefit with each meal.

As a gut health researcher, I came across a number of interesting articles based on scientific research, regarding how best to ensure that nutrients are absorbed from this cruciferous vegetable. Chopping muriwo 20 minutes before cooking, breaks the cell walls and creates sulforaphane, which is one of the most powerful cancer fighting compounds. Heat destroys myrosinase enzyme, which helps in conversion of glucosinolate into this compound, hence it is key for cutting to be done in good time before cooking. Interesting is it not, that our cooking method of cutting vegetables into the heated oil is removing the anti-cancer properties that can help as a preventative measure against cancer us and our loved ones.

For activation of Vitamins, it is important to add healthy fats, such as seed oils, olive oil, coconut oil or seeds for increasing absorption of nutrients during digestion. Adding saturated fats in excess will lead to leaching of the vitamins into the oil, and loss of nutritive value from the cooked muriwo. It is also important to note that it is best to serve the cooked vegetables immediately after cooking, as vitamin C once exposed to oxygen, begins to be lost.

50 cents for a bundle of this superfood, is affordable, easy to find and a delicious accompaniment for our traditional dishes, by using the correct cooking method. Not only does the 50 cents go a long way, but you improve the health of your family and self, without breaking the bank.

21/08/2025

Gut health solutions begin in the kitchen

Attending the microbiome series, with one of my favorite gut specialists. As a Nutritionist, understanding the basics of gut health is essential as a healthy gut means a happier and more healthier you!

Yesterday we learnt about how viral load is closely linked to gut health and the close correlation identified with COVID patients who took anti acids and those who did not. Those taking antibiotics had a higher likelihood of testing positive, as opposed to those who did not take the anti acids. Other interesting observations were made with regards to how allergies and food sensitivities are reversible using removal of common foods that trigger digestive problems such as lactose and gluten. Finding a personalised approach to remove and slowly add in one food at a time will help to restore gut bacteria or health, that can take as little as 24 hours to be restored. Depending on the types of food types and combinations in the meal plan, with careful attention on the impact that it has on the gut health. It is contrary to the beliefs we have had about allergies being for life, showing how the world of gut health is constantly changing for the better. An area that has become very popular in treatment of various health ailments and alot of research is continually being done globally.

Simple home remedies that one can use include cabbage, broccoli, fermented foods and magnesium supplements based on bio individual needs.

https://themicrobiome.tv/episode3-live/

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HOW DO I EAT HEALTHY AND PREVENT DISEASES?

Fully Enrich will help you learn how to eat healthy, enjoy a variety of healthy meals and give you the knowledge to transform your health for good. Start focusing on other areas of your life and allow us to guide you on the best way to make your health and weight management goals a reality.

What started as a blog is growing at a fast rate and making ripples in the field of Nutrition and health within Zimbabwe and a few other places. We have worked with and presented at:

Pharmaceutical health care conference (Prevention of diseases using local foods)

Top global weight loss coaches seminar (America)