Don't Eat Suya Without Vegetables - Nutritionist

Consumers of barbecued beef popularly called “Suya” have been advised to always ensure that generous portions of onions, cabbage, tomatoes and other vegetables are eaten along with it.
Suya is generally made with skewered beef, ram, or chicken. Innards such as kidney, liver and tripe are also used.
The thinly sliced meat is marinated in various spices which include peanut cake, salt, vegetable oil and other flavorings, and then barbecued.
A Professor of Community and Public Health Nutrition at the University of Nigeria, Nsukka, Ngozi Nnam, who gave the advice yesterday in Abuja said that there was a link between its consumption and increased risk of cancer, noting that consumption of suya garnished with onions and other vegetables has a strong cancer-lowering effect.
She said, “Eating Suya can actually cause cancer. This comes from the reaction of meat and the smoke during Suya preparation which results in a toxic compound that can cause cancer.
“Smoking of the meat is what causes cancer. Some metabolites from food can cause cancer.
“What is important is to eat a lot of fruits and vegetables to increase antioxidants in the body.
“The antioxidants can neutralise or react with the toxic metabolite from food to prevent cancer.”
According to her, Suya is good to eat with onions and cabbage because they react with the toxic substance produced by smoke to prevent cancer.
She said, “It is good to eat Suya with onions and other fruits and vegetables.’’
The nutritionist, however, urged Nigerians to consume more of fish than beef.
She said that the major benefit of eating beef was that it provided needed protein for the individual.
She said, “It is however healthier to eat fish than meat because some fish e.g srumbia fish contain omega 6 fatty acid which is good for the body.
“Omega 6 fatty acid is also very good for infants because it is required for proper brain development.’’
In addition, she warned against the consumption of smoked fish, saying “again the problem with smoked fish is the toxic substance produced by the smoke.
“ If we can grill it, it will be better than smoking it,’’ she advised.
Nnam, also the President of Nutrition Society of Nigeria, said that the National Policy on Food and Nutrition has been implemented across the country.
“ The National Policy on Food and Nutrition was launched during the Nutrition Week in September 2016 by the Wife of the President, Mrs Aisha Buhari.
“After the launch, the policy has been domesticated and being implemented in different states of the Federation.
“The Ministry of Budget and National Planning is overseeing this activity with state nutrition officers,’’ she said.
The policy seeks to improve the nutritional status of all Nigerians, with particular emphasis on the most vulnerable groups including children, women, and the elderly.

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The Amazing Health Benefits Of Cucumber

Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot day can help you stay hydrated. However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread among those eating typical diet.
Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer's disease. Cucumbers contain polyphenols called lignans (pinoresinol, lariciresinol, and secoisolariciresinol), which may help to lower your risk of breast, uterine, ovarian, and prostate cancers.
Cucumbers may help to "cool" the inflammatory response in your body. And animal studies suggest that cucumber extract helps reduce unwanted inflammation, in part by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2). Cucumbers contain numerous antioxidants, including the well-known vitamin C and beta-carotene. They also contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol, which provide additional benefits. 
Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath. Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress.

Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber. If you struggle with acid reflux, you should know that drinking water can help suppress acute symptoms of acid reflux by temporarily raising stomach pH; it's possible that water-rich cucumbers may have a similar effect. Cucumber skins contain insoluble fiber, which helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination.
 Cucumbers are very low in calories, yet they make a filling snack (one cup of sliced cucumber contains just 16 calories). The soluble fiber in cucumbers dissolves into a gel-like texture in your gut, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber-rich foods may help with weight control.
Cucumbers contain potassium, which is associated with lower blood pressure levels. A proper balance of potassium both inside and outside your cells is crucial for your body to function properly. As an electrolyte, potassium is a positive charged ion that must maintain a certain concentration (about 30 times higher inside than outside your cells) in order to carry out its functions, which includes interacting with sodium to help control nerve impulse transmission, muscle contraction, and heart function. 
There are many ways to enjoy cucumbers, such as fermented or raw in vinegar-based salads. If you're looking for something different, cucumbers make an ideal base for your vegetable juice due to their mild flavor and high water content. In fact, a simple juice of cucumber and celery is ideal for those new to juicing. From there you can work your way up to red leaf lettuce, romaine lettuce, spinach, and escarole, along with parsley and cilantro. Juicing is actually an ideal way to consume cucumbers.

 When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down. When your body has an abundance of the nutrients it needs, and your pH is optimally balanced, you will feel energized and your immune system will get a boost. 

 If you're wondering whether you should choose organic cucumbers over conventionally grown varieties, It is suggested that you choose organic. Cucumbers were ranked the 12th most contaminated food and the second in cancer risk due to their pesticide content, according to the Environmental Working Group (EWG). Further, cucumbers are often waxed after harvest to withstand the long journey to market unscarred and to protect against the many hands that touch them. Therefore, it is better to chose organic Cucumbers than these other varieties.

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Over-Cooked Potato, Bread Can Cause Cancer - UK Scientists

Potatoes and bread, cooked at high temperatures for a long time could increase the risk of cancer in people who eat them regularly. According to British scientists, who disclosed this, a substance known as acrylamide, produced when starchy foods are roasted, fried or grilled for too long at high temperatures, has been found in animal studies to increase the risk of cancer.
High levels of acrylamide have been found to cause cancer in animals, and on that basis, scientists believe it is likely to cause cancer in humans as well.
To reduce the danger therefore, the Food Standards Agency (FSA) in the United Kingdom, UK, advised consumers to cook these foods at lower temperatures and eat them when they are cooked to a golden colour rather than browned.
Acrylamide (or acrylic amide) is a chemical compound with the chemical formula C3H5NO. The discovery of acrylamide in some cooked starchy foods in 2002 prompted concerns about the carcinogenicity of those foods. Since then, the United States, U.S Food and Drug Administration, FDA has been actively investigating the effects of acrylamide as well as potential measures to reduce it.
On March 1, 2016, the FDA posted a final document with practical strategies to help growers, manufacturers and food service operators lower the amount of acrylamide in foods associated with higher levels of the chemical.
“The scientific consensus is that acrylamide has the potential to cause cancer in humans,” said the FSA, adding, “As a general rule of thumb, aim for a golden yellow colour or lighter when frying, baking, toasting or roasting starchy foods like potatoes, root vegetables and bread.” But some experts differ, saying there were far more well-established and significant foods and habits linked to cancer risk – such as smoking, drinking and being overweight – and consumers should focus on changing those above all else.
Similarly reacting to the development, the Cancer Research UK said, “Evidence from animal studies shows that acrylamide has the potential to interact with the DNA in our cells, so could be linked to cancer.”

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Sea Foods Consumption May Pose Health Risk - New Research

Scientists have warned the global community about the dangers of ocean plastics contamination. They said that people who eat seafood, ingest up to 11,000 tiny pieces of plastic every year with dozens of particles becoming embedded in tissues.
According to scientists from the University of Ghent in Belgium, microplastics accumulate in the body over time and could pose a long-term health risk. Microplastics are small plastic particles in the environment that are generally smaller than 1 mm (0.039 in) down to the micrometre range.
Coming from a variety of sources, including cosmetics, clothing, and industrial processes, two classifications of microplastics that currently exist are primary microplastics which are manufactured and are a direct result of human material and product use; and secondary microplastics, which are microscopic plastic fragments derived from the breakdown of larger plastic debris like the macroscopic parts that make up the bulk of the Great Pacific Garbage Patch.
However, both types persist in the environment at high levels, particularly in aquatic and marine ecosystems. Because plastics do not break down for many years, they can be ingested and incorporated into and accumulated in the bodies and tissues of many organisms.
The researchers noted that the amount of plastic absorbed will only get worse as pollution in the oceans increases, the ‘newsmaxHealth’ reported. Reacting to the development, Lead researcher, Dr. Colin Janssen, said, “Now we’ve established that they do enter our body and can stay there for quite a while; we do need to know the fate of the plastics.” “Where do they go? Are they encapsulated by tissue and forgotten about by the body, or are they causing inflammation or doing other things?
“Are chemicals leaching out of these plastics and then causing toxicity? We don’t know and actually we do need to know.”
We've long known that the fish we eat are exposed to toxic chemicals in the rivers, bays and oceans they inhabit. The substance that's gotten the most attention — because it has shown up at disturbingly high levels in some fish — is mercury.
But mercury is just one of a slew of synthetic and organic pollutants that fish can ingest and absorb into their tissue. Sometimes it's because we're dumping chemicals right into the ocean. But as a study published recently in Nature, Scientific Reports helps illuminate, sometimes fish get chemicals from the plastic debris they ingest.
"The ocean is basically a toilet bowl for all of our chemical pollutants and waste in general," says Chelsea Rochman, a postdoctoral researcher at the University of California, Davis, who authored the study. "Eventually, we start to see those contaminants high up in the food chain, in seafood and wildlife."
For many years, scientists have known that chemicals will move up the food chain as predators absorb the chemicals consumed by their prey. That's why the biggest, fattiest fish, like tuna and swordfish, tend to have the highest levels of mercury, polychlorinated biphenyls (PCBs) and other dioxins. (And that's concerning, given that canned tuna was the second most popular fish consumed in the U.S. in 2012, according to the National Fisheries Institute.)
Most of this sea foods are imported into West African Countries including Nigeria, where they are used as staple foods in most homes. With the recent research findings, analysts say a thorough awareness campaign has to be carried out to sensitize the general public on the dangers posed by this sea foods. WHO, people feel, should also step up its campaign against marine pollution in other to save humanity from a collapse of the marine food chain.

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Prevent Heart Disease, Diabetes And Cancer With Tomatoes

Whether you refer to tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should be eating more of. The tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, additionally preventing chronic diseases and delivering other health benefits, due to beneficial phytochemicals such as lycopene. Despite the popularity of the tomato, only 200 years ago it was thought to be poisonous in the U.S., likely because the plant belongs to the nightshade family, of which some species are truly poisonous.
The benefits of consuming fruits and vegetables of all kinds, including tomatoes, are infinite. As plant food consumption goes up, the risk of heart disease, diabetes, and cancer goes down. High fruit and vegetable intake is also associated with healthy skin and hair, increased energy and lower weight. Increasing consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.
As an excellent source of the strong antioxidant vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer. Lycopene has been linked with prostate cancer prevention in several studies. According to John Erdman, Ph.D., Professor Emeritus of the department of food science and human nutrition at the University of Illinois, "There's very good, strong, epidemiological support for increased consumption of tomato products and lower incidence of prostate cancer.
Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition. Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population. High fiber intakes from tomatoes  are associated with a lowered risk of colorectal cancer.
The fiber, potassium, vitamin C and chlorine content in tomatoes all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee. In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber and potassium.
Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our body as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture. Eating foods that are high in water content and fiber like tomatoes can help to keep you hydrated and your bowel movements regular. Fiber is essential for minimizing constipation and adding bulk to the stool.
 Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants. The folic acid in tomatoes may also help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but sleep and appetite as well. One medium tomato (approximately 123 grams) provides 22 calories, 0 grams of fat, 5 grams of carbohydrate (including 1 gram of fiber and 3 grams of sugar) and 1 gram of protein. Alpha-lipoic acid helps the body to convert glucose into energy. Some evidence suggests that alpha-lipoic acid can aid in blood glucose control, improve vasodilation and protect against retinopathy in diabetic patients and may even help preserve brain and nerve tissue.
Lycopene is the antioxidant that gives tomatoes their rich red color. Tomatoes account for 80 percent of lycopene consumption. Choline is an important nutrient found in tomatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

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How Weekend Exercise Reduces Risk Of Early Death - Experts

In an effort to make more people improve their health, scientists have revealed that cramming all recommended weekly exercise into one or two weekend sessions is enough to produce important health benefits.
These are contained in a report published in ‘JAMA Internal Medicine’. According to the report, being active without managing 150 minutes of moderate activity a week was still enough to reduce the risk of an early death by a third.
Health experts said purposeful exercise was key to better health. The researchers said this was good news for people with a busy lifestyle who turned into “weekend warriors” in order to fit in all their recommended physical activity.
The findings are based on a survey of about 64,000 adults aged over 40 in England and Scotland. Researchers from Loughborough University and the University of Sydney analysed data on the time people spent doing exercise and their health over 18 years.
They found that no matter how often people exercised in a week or for how long, the health benefits were similar as long as they met the activity guidelines.
Exercise is the physical exertion of the body – making the body do a physical activity which results in a healthy or healthier level of physical fitness and both physical and mental health.
The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Compared with those who didn’t exercise at all, people who did some kind of physical activity – whether regularly or irregularly – showed a lower risk of dying from cancer and from cardiovascular disease (CVD), which can lead to heart attacks and strokes.
“Weekend warriors”, who did all their exercise on one or two days of the week, were found to lower their risk of dying from CVD by 41 per cent and cancer by 18 per cent, compared with the inactive.
Those who exercised regularly on three or more days per week reduced their risks by 41 per cent and 21 per cent.
Even the “insufficiently active” lowered their risk by a significant amount – 37 per cent and 14 per cent, the researchers said.
Reacting to the development, Study author and expert in physical activity and health, Dr. Gary O’Donovan, who is from Loughborough University, said the key was doing exercise that was “purposeful, and done with the intention of improving health.”

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