Walnut is a rich source of vitamins and minerals that are important to life. It is also rich in fat which is healthy to the heart thus considerably reduces cardiovascular diseases and heart attacks. Studies have shown that aside improving cardiovascular health to boosting our immune system and metabolism, walnut has other health benefits. The health benefits in the nut are same as those got from an unrefined walnut oil. A 35 gram serving of walnut oil has the same nutritional value as a 50-gram of walnut.
Walnut is a rich source of Omega – 3 essential fatty acids. Which improve cardiovascular health and provide anti-inflammatory benefits to persons suffering from asthma, rheumatoid arthritis, eczema and psoriasis.
The ellagic acid in walnut is antioxidant compound that boost the immune system while the anticancer properties also help in fighting the dreaded disease.
Research has proved that walnut is effective in preventing gallstones in women.
Walnut contains melatonin which is a powerful antioxidant and induces a good night sleep. A handful of walnuts before going to bed helps one in getting a sound sleep, nutritionists have recommended. Taking walnut increases the amount of HDL cholesterol and lowers the LDL cholesterol level in the blood. Beside Omaga – 3 fatty acid that prevents erratic heart rhythms, it regulates plague formation in blood vessels and the essential amino acid 1- arginine in the nut improves the elasticity of the blood vessels thus ensuring proper supply of blood to various organs.
It is an excellent source of proteins, fiber, vitamins B and mineral such as iron, magnesium, phosphorus, copper and manganese and due to its laxative effects it helps in easing constipation.
It is also called the brain food because of its high level of Omega – 3 fatty acids content. According to science, nearly 60 percent of the brain is structural fats which is primarily Omega – 3 fatty acids.
Studies have revealed that walnut reduces the amount of LP (a), a lipid compound that increases blood clothing which leads to the risk of arthrosclerosis and health diseases.
Walnut also promotes healthy bones and may reduce the risk of alzheimer’s disease by arresting the formation of the amyloid plaques that are found in the brains of patients who suffer from this debilitating disease, research indicates.
Also called the imperial nut by the Romans, the health benefits of black walnut include prevention of heart burn, high blood pressure and various skin disorders. Taking walnut helps in getting rid of intestinal parasites and tapeworms and ensures proper functioning of the thyroid gland.
To have a healthy life, a ratio of omega – 6 to Omega – 3 fatty acids should be maintained at 4:1 and walnut is one natural food that provide this ratio. Walnut should serve as substitute for food with high level of saturated fats on daily basis. 1.5 0z of walnuts every day are enough to make the most health benefits of the wonderful nuts. Despite its high calory-content, walnut is believed to aid weight loss as it is filling and reduces the cravings for food when hungry.
According to research, the weight gained in the consumption of walnuts in moderate amount is insignificant when compared to its other health benefits. So ensure you have a grab of a handful of walnuts daily to make the most of the numerous health benefits to stay healthy.
Ntubiri is a local delicacy of the Ikwerre ethnic nationality, usually prepared with water yam extract. It is commonly patronised in the day as lunch or some time at night when heavy meal is not required Ntubiri is a great source of fiber, potassium, manganese, copper, and antioxidants. It is linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control.
To prepare a serving for a standard family, get a standard size water yam tuber, crayfish or fresh prown, oil, periwinkle (unprocessed), pepper, salt, onion, and seasoning cube if desired.
Thoroughly wash the yam, peel and grate.Wash your fresh or dry prown, cut the periwinkle, slice your onion, and mix the yam substance with the ground crown, pepper, salt, seasoning and set aside
Set your pot on your source of heat add a little red oil. When hot, put the sliced onion and the washed periwinkle and allow to boil in the oil. Put a little water and then gently put the yam mixture, cover and allow to cook for ten minutes.
The meal can be served with any chilled drink. Enjoy your weekend.
Cowpea And Nutritional Benefits
Cowpea contains flavonoids also called bioflavonoids which are mainly found in legumes, citrus fruits, red wine, apples etc. The antioxidants are very good for the body as it helps in the fight against cancer, reduce cancer risk and other health conditions such as stroke, heart diseases and asthma.
It also contains folate which helps in the body’s red blood cell production and in dead cells regeneration.
Helps Boost the Immune System
Adding cowpeas to your diet may help in boosting your immune system, for example, some of the antioxidants which can be found in kidney beans help to remove the free radicals in the body, thus making the immune system stronger.
Cowpea is an edible bean which is predominately cultivated and eaten in Africa and Asia, and in other parts of the world especially countries in the arid areas.
There are also various species of cowpea or beans present globally, and though they may be commonly referred to as beans, they have names specific to them, this includes Black-eyed peas which are popularly referred to as White or Brown beans, Adzuki beans, Sweet beans, Black Beans, Chickpeas, Kidney beans, Mung beans, Pigeon peas, Pinto beans, Bambara beans etc.
In some countries, beans have its own local names such as Chawli for Blackeye beans in India, Chori for Adzuki beans in India, Ewa for Blackeye beans in Nigeria and also Black Beans (popularly called Akidi), Pigeon peas (fio-fio).
Beans in most countries, especially in Africa is the primary protein food source and can be specially cooked by boiling either as white beans or porridge beans; in Brazil, the black beans are cooked and served with stew and the food delicacy is known as Feijoada.
Cowpea or beans can also be processed into various nutritional grades of products for diverse purposes while maintaining its nutritional value.
Beans can be grounded into flour known as beans flour which is used in the making of moi-moi (beans pudding), Akara (beanballs or cakes) and can be commercially used as a baking flour too.
Cowpea And Nutritional Benefits
The antioxidants which are present in cowpeas and other legumes helps in the removal of the chemical substances or toxins in the body, thereby providing the body with a better health condition.
Just like other proteinous foods, cowpeas contains also tryptophan which helps to induce sleep and can help alleviate other related sleep disorders such as sleep apnea, insomnia and more.
It also helps stabilize mood swings, restless especially in the night, anxiety and more.
Helps in Weight Management
It also helps in weight loss, as the fibre (dietary fibre) content in cowpeas or beans can help in reducing appetite and craving for foods thereby eliminating situations of extra foods intake or overeating.
It also contains low calories and also has low cholesterol content.
Improves the Skin
Cowpeas is one of the bodybuilding foods which provides maximum benefits to the body in general, not only does it help in the normal functioning of the body but it also helps improve the skin.
The vitamins in cowpeas such as vitamin A and B, as well as proteins and antioxidants, present helps to improve the skin as it protects it from ageing, wrinkles, etc., and also repair the body tissues.
Makes Bone Healthier
Cowpeas also contains numerous vitamins and minerals which are good for the bone such as iron which only does not help in the prevention of anaemia but also produces collagen which is one of the major components found in the bone.
·It contains magnesium which plays a vital role in the bone structure, this mineral works together with calcium as it helps in the absorption of calcium thereby processing it to provide the bones with the firmness and strength that it needs. it also helps in keeping the calcium level in the body normal.
Manganese is also one of the minerals which can be found in cowpeas as it helps in the absorption of the mineral – calcium, and it also helps in better functioning of the nerves and brains.
·Few kinds of beans such as Pinto beans contain a small amount of calcium which is also one of the main essential nutrients that the bone needs.
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