Yam and 'kontomire' stew with fishesIt’s very difficult to know what to eat when you’re in an unhealthy condition like diabetes, high blood pressure, and more, in Ghana. This is mostly the case, though there’s a wide variety of healthy foods one can get. That is why we’re offering you a wide list of healthy food choices to eat in Ghana, which are very affordable.

  1. Coconut– Coconuts are rich in potassium, and can help curb stroke. According to research, adding a little coconut water to rice and letting it cool makes it less caloric.
  2. Lemon– The easiest way to get vitamin C into your blood without taking pills is to take some lemon. If you have trouble healing wounds, the Vitamin C helps protect cells from damage and is needed by the body to make collagen, which is important for wound healing. But be careful about your intake of lemon if you have stomach ulcer. You might want to skip the lemon.
  3. Mango– Almost every house in Ghana has a mango tree. Mangoes are also chock full of vitamins and antioxidants, especially vision protective vitamin A: One whole mango provides 45% of your daily value. You should eat this as a whole or in a smoothie.
  4. Apple– An apple a day really keeps the doctor away. Finnish researchers found that individuals who ate the most apples had the lowest risk of suffering a stroke, due to the benefits of the active compounds called phytonutrients found in apples. British researchers also found that apple eaters had better lung function than non-apple eaters, while Researchers in Hawaii found that an increased consumption of quercetin (from apples and onions) was associated with a reduced risk of lung cancer.
  5. Cucumber– Not only is the cucumber good for skin health when used as a facial mask, but also believed to prevent various cancers. It also contains magnesium, potassium, and helps regulate blood pressure to reduce chances of a stroke. Feel free to try taking cucumber during constipation.
  6. Honey is quite expensive here, but health is more important. Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease. It also reduces ulcers and other gastrointestinal disorders.
  7. Garlic has been renowned for centuries for its medicinal assets. It has the power to prevent cardiovascular or cerebrovascular episodes. Garlic inhibits blood clots from forming, lowers blood pressure, and increases antioxidants in the blood stream. It also keeps LDL cholesterol from oxidizing, which means it keeps good cholesterol from going bad.
  8. Milk is not only good for healthy teeth and bones, but it can also lessen your chance of having a heart attack or stroke. Studies have shown that drinking a pint of milk a day reduces your risk of heart attack and strokes by up to 20 percent. It can also reduce your chances of developing colon cancer, diabetes, and reduce the risk of formation of blood clots.

Well enough of the simple foods. Here’re some simple cooked healthy foods you can easily get in Ghana.

  1. Oatmeal– Why don’t you rather take oatmeal for breakfast. Whole grains are often recommended for their beneficial effects on the gastrointestinal tract. The researchers suggest potential health effects ranging from improved immune health to reducing risk for obesity and chronic disease. Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol.
  2. Kontomire stew/ Palava sauce– This is full of veggies like tomatoes, garlic, onions and spinach, which are very healthy. Limit the adage of salt, if you’re having hypertension, due to the sodium present. You could take the palava sauce with yam, plantain, etc.
  3. Potatoes– Potassium, calcium and magnesium (all present in the humble potato) have been found naturally to decrease blood pressure. Also, Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA. Take potatoes baked or boiled, instead of fried, by the way.
  4. Light soup– This contains tomatoes, ginger, onions, and garden eggs, which are all healthy vegetables.
  5. Okro stew– The okro contains potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has a high dietary fiber content. Recently, a new benefit of including okra in your diet is being considered. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.
  6. Shrimps– When buying kenkey, replace the pork meat for shrimps. Aside from protein, shrimp provide a pretty impressive array of nutrients. Four ounces steamed contains over 100% of the Daily Value for selenium, over 75% for vitamin B12, over 50% for phosphorous, and over 30% for choline, copper, and iodine.
  7. Beans stew– Beans, usually taken with some plantain or rice in Ghana are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber,protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.
  8. Green salad– If you think salads are for rabbits, you haven’t met the right one yet. A few tips: Use fresh vegetables — anything canned should be an add-on, not the main event, or you’ll end up with a soggy, sad salad. Add a little bit of protein like meat, eggs, beans, nuts, if you want the salad to be a full meal. Make sure you give yourself a good mix of crunchy ingredients, like raw cabbage, cucumber or nuts, and soft ones, like tomatoes, cooked vegetables or beans.
  9. Smoothies are an easy and delicious way to pack in a lot of nutrition at once. Whether it’s a green detox smoothie, a seasonal fruit smoothie, or a very simple three-ingredient smoothie, the key is to make sure that you have a combination of fruits, vegetables, and protein so it’s well-balanced and tasty.

    Feel free to have fun with the liquid you add. Water is great, but so is regular milk or non-dairy milks. Just don’t bother with recipes that call for added sugar, and be wary of juices, which are often high in sugar, and protein powders, some of which have been found to have high levels of toxins like arsenic, cadmium, and lead.

  10. Egusi (Melon seeds) stew– The crude protein composition of Egusi stands at 23.4% making it comparable to other plant proteins food sources such as soybean, cowpeas and pumpkin seeds. Egusi is richest in the mineral Phosphorous, followed by Potassium, Magnesium, Calcium and Sodium.  Other minerals include Iron, zinc, manganese and copper.



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