KALE: THE MAGIC VEGETABLE

on January 9, 2026 by PRINCE

Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but packs almost 3 grams of protein! One cup of cooked kale has over 1000% more vitamin C than a cup of cooked spinach and unlike spinach, kale’s oxalate content is very low which means that the calcium and iron in kale are highly absorbable in the human digestive system.

Possible Health Benefits of Consuming Kale

Diabetes: 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 chopped fresh kale provides about 2.6 grams of fiber. The Dietary Guidelines for Americans recommends 21-25 g/day of fiber for women and 30-38 g/day for men.

Further, kale contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathyand/or autonomic neuropathy in diabetics.

Of note, most studies have used intravenous alpha-lipoic acid and it is unsure whether oral supplementation would elicit the same benefits.

Heart disease: The fiber, potassium, vitamin C and B6 content in kale 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.

Other Benefits on Heart Health:

For blood pressure, increasing potassium intake may be just as important as decreasing sodium intake for lowering blood pressure because of potassium’s vasodilation effects.

You can count on kale to provide valuable cardiovascular support in terms of its cholesterol-lowering ability. Researchers now understand exactly how this support process works. Our liver uses cholesterol as a basic building block to product bile acids. Bile acids are specialized molecules that aid in the digestion and absorption of fat through a process called emulsification. These molecules are typically stored in fluid form in our gall bladder, and when we eat a fat-containing meal, they get released into the intestine where they help ready the fat for interaction with enzymes and eventual absorption up into the body. When we eat kale, fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of our body in a bowel movement, rather than getting absorbed along with the fat they have emulsified. When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol, and, as a result, our cholesterol level drops down. Kale provides us with this cholesterol-lowering benefit whether it is raw or cooked. However, a recent study has shown that the cholesterol-lowering ability of raw kale improves significantly when it is steamed. In fact, when the cholesterol-lowering ability of steamed kale was compared with the cholesterol-lowering ability of the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol), kale bound 42% as many bile acids (based on a standard of comparison involving total dietary fiber).

Cancer: Kale and other green vegetables that contain chlorophyll have been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature. If you tend to like your grilled foods charred, make sure to pair them with green vegetables to help negate these effects.

Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium. One cup of kale provides a whopping 550 micrograms of vitamin K, over 680% of our daily needs.

Digestion: Kale is high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

Healthy skin and hair: Kale is high in vitamin A, a nutrient required for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Further, adequate intake of vitamin C, which kale contains in ample quantity, is essential for the building and maintenance of collagen, which provides structure to skin and hair. So if you are a skin, nail and hair care afficionado, go for it!

Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like kale.

Kale is now suspected to provide comprehensive support for the body’s detoxification system. New research has shown that the isothiocyanates metabolized from kales’ glucosinolates can help regulate bodily detoxification at a genetic level!

Finally, researchers can now identify over 45 different flavonoids in kale. With Kaempferol and quercetin heading the list, kales’ flavonoids combine both antioxidant and anti-inflammatory benefits in a way that maximizes the vegetables’ ability to prevent of chronic inflammation and oxidative stress.

Risks and precautions:

This does not mean every and any one can indulge wantonly! Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.

Conclusion: Whether you are using this super-vegetable for smoothies, for your pasta or rice to reduce its glycemic index, steamed, or raw in your salad, you can be sure that you are consuming a nutrient dense vegetable that is doing amazing good to you internally!

GENERAL RESEARCH LIFESTYLE

A Critical Look at the Dietary Guidelines for Americans 2025–2030 Food Pyramids

on January 8, 2026 by PRINCE

Where the Science Aligns—and Where Concerns Remain

The Academy of Nutrition and Dietetics has formally acknowledged the release of the Dietary Guidelines for Americans (DGAs), 2025–2030, a document that shapes nutrition policy, federal food programs, clinical counseling, and public understanding of healthy eating for the next five years. As with previous editions, many of the recommendations are grounded in well-established nutrition science. However, the newly released food pyramids and accompanying guidance also raise several important concerns that warrant careful scrutiny.

This critique expands on the Academy’s position, highlighting both areas of alignment and points where the guidelines appear inconsistent with the current body of evidence or present challenges for practical implementation.

What the Academy Supports

1. Emphasis on Nutrient-Dense Foods

The Academy supports the continued focus on nutrient-dense foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are consistently associated with improved cardiometabolic health, reduced chronic disease risk, and better overall diet quality. Their prominent placement in the 2025–2030 food pyramids reinforces long-standing evidence that plant-forward eating patterns are beneficial across the lifespan.

2. Limiting Highly Processed Foods and Added Sugars

Another positive aspect of the DGAs is the recommendation to limit ultra-processed foods and added sugars. Excess intake of added sugars has been linked to obesity, type 2 diabetes, cardiovascular disease, and dental caries. Encouraging Americans to reduce sugar-sweetened beverages, refined snacks, and desserts aligns with decades of public health research and previous guideline iterations.

3. Saturated Fat Cap Remains at ≤10% of Total Calories

The Academy supports maintaining the long-standing recommendation that no more than 10% of total daily calories come from saturated fat, while encouraging the replacement of saturated fats with unsaturated fats such as those found in olive oil, canola oil, avocados, nuts, seeds, and fatty fish. This approach is supported by strong evidence demonstrating improvements in lipid profiles and reduced cardiovascular disease risk when saturated fat is replaced—not merely reduced.

4. Greater Attention to Fiber and Gut Health

The increased emphasis on dietary fiber and microbiome health reflects emerging science linking fiber-rich diets to improved glycemic control, cholesterol reduction, gut integrity, immune function, and potential mental health benefits. Highlighting whole plant foods as key fiber sources is a welcome and evidence-based advancement.

Where the Academy Has Concerns

1. Mixed Messaging on Saturated Fat

Despite maintaining the ≤10% saturated fat limit, the 2025–2030 DGAs place visible emphasis on foods such as butter, beef tallow, red meat, and full-fat dairy within the food pyramids. This creates a fundamental inconsistency.

The preponderance of evidence shows that these foods are significant sources of saturated fat, which is associated with increased LDL cholesterol and higher cardiovascular disease risk. While these foods can technically fit into a diet below the 10% threshold, their visual and narrative prominence risks confusing consumers and may undermine efforts to reduce saturated fat intake at the population level—particularly in communities already exceeding recommended limits.

2. Limited Consideration for Dairy Alternatives and Dietary Diversity

The new guidelines continue to center dairy as a core food group, with insufficient attention to individuals who cannot or choose not to consume dairy due to lactose intolerance, milk protein allergy, cultural dietary patterns, ethical preferences, or plant-based eating choices.

Millions of Americans; particularly individuals of African, Asian, Hispanic, and Indigenous descent, experience lactose intolerance. Failing to equally emphasize nutritionally adequate non-dairy alternatives (such as fortified soy beverages or other calcium- and vitamin D–rich foods) may reduce the inclusivity and applicability of the guidelines.

3. Caution Around Low-Calorie Non-Nutritive Sweeteners

The DGAs emphasize moderation and caution regarding low-calorie non-nutritive sweeteners, despite the fact that the current evidence base generally supports their safety when consumed within established acceptable daily intake levels.

While ongoing research is appropriate, framing these sweeteners as a concern without equally emphasizing their potential role in reducing added sugar intake may inadvertently discourage their appropriate use; particularly for individuals with diabetes or those working to reduce caloric intake.

4. Overgeneralization of Concerns About Synthetic Food Dyes

Consistent with the Academy’s Nutrition Fact Check, the evidence suggests that a small subset of children may be sensitive to certain synthetic food dyes, particularly in relation to attention or behavioral outcomes. However, the overall findings remain inconsistent, and causality has not been firmly established.

The DGAs’ tone risks overstating the evidence, potentially fueling unnecessary fear or confusion among consumers. More nuanced language acknowledging the limited and mixed nature of current research—while calling for further study—would better reflect scientific consensus.

Implications for Public Health and Practice

“Some of the recommendations in the DGAs are not aligned with the current body of evidence and will create challenges for implementation, particularly across federal nutrition programs that serve millions of Americans,” said Deanne Brandstetter, President of the Academy of Nutrition and Dietetics.

“Registered dietitian nutritionists and nutrition and dietetics technicians, registered, play a critical role in applying the DGAs in ways that protect public health and meet the needs of a broad spectrum of populations. However, elements of this version of the guidelines will make that work difficult.”

This concern is particularly relevant for programs such as school meals, WIC, SNAP-Ed, and older adult nutrition services, where clarity, consistency, and evidence alignment are essential for effective implementation.

Health Implications of the 2025–2030 Food Pyramids

Beyond conceptual inconsistencies, the structure and emphasis of the new food pyramids may have real clinical implications for common chronic and diet-related conditions. Registered dietitians working in clinical, community, and federal nutrition programs must be particularly attentive to these downstream effects.

1. Constipation and Gastrointestinal Health

The DGAs appropriately emphasize fiber; however, the visual elevation of animal-based fats and lower-fiber foods (e.g., butter, tallow, red meat, full-fat dairy) risks crowding out fiber-rich plant foods in real-world eating patterns.

Low fiber intake remains widespread in the U.S., with most adults consuming less than half of recommended fiber intakes. Diets higher in saturated fat and animal products and lower in fruits, vegetables, legumes, and whole grains are associated with slower colonic transit time and increased constipation risk.

Implication:

If consumers interpret the pyramid as endorsing frequent intake of animal fats without equal emphasis on fiber targets (25–38 g/day), constipation prevalence, already high among older adults, children, and individuals with limited food access may worsen.

2. Gout and Hyperuricemia

The increased normalization of red meat and animal fats in the pyramid raises concern for individuals at risk of gout and hyperuricemia. Red meat and certain animal products are high in purines, which metabolize into uric acid.

Multiple studies show that plant-forward diets and lower intake of red and processed meats are associated with reduced gout risk, while saturated fat intake may impair renal uric acid excretion.

Implication:

Without clearer guidance, individuals with gout may misinterpret the pyramid as supportive of dietary patterns that increase flare frequency and medication dependence, rather than preventive nutrition therapy.

3. Kidney Disease (CKD)

For individuals with chronic kidney disease, dietary guidance must carefully balance protein source, saturated fat, sodium, phosphorus, and fiber. The pyramid’s emphasis on animal-based fats and proteins raises concern, as these foods are associated with:

Increased dietary acid load
Higher phosphorus bioavailability, which may be a concern with ESRD patients.
Greater cardiovascular risk in CKD populations

Plant-based and plant-dominant diets have been shown to slow CKD progression, improve metabolic parameters, and reduce mortality risk.

Implication:

The pyramid may complicate nutrition education for CKD patients by visually prioritizing foods that conflict with renal-protective dietary patterns, especially in dialysis and pre-dialysis populations.

4. Cardiovascular Disease (CVD)

Cardiovascular disease remains the leading cause of death in the United States, making dietary messaging around saturated fat critically important. While the DGAs retain the ≤10% saturated fat limit, the visual and narrative prominence of butter, tallow, red meat, and full-fat dairy undermines decades of evidence linking saturated fat replacement—not moderation alone—to improved cardiovascular outcomes.

Implication:

Mixed messaging may lead consumers to underestimate the cardiovascular impact of saturated fat, potentially increasing LDL cholesterol levels at a population level—particularly among individuals already at high cardiometabolic risk.

5. The Place Given to Whole Grains on the Pyramids’ Scheme:

Whole grains have been long been established as healthy sources of carbohydrates, which is the body’s preferred fuel source. Whole grains are high in fiber, b-vitamins and minerals and are a preferred for diabetic patients, children, and the general population. The placing of this food group on the pyramid suggests that it should be eaten as little as possible, even though the evidence states that the average person needs between 45-65% of energy from carbohydrate sources.

Implications:

There is a possibility that these guidelines could increase risk of ketoacidosis, especially in diabetic patients. Furthermore, unless a person is a vegan/vegetarian, on a keto diet or on a carnivorous diet, there is simply no evidence base for this guideline.

Overall Public Health Considerations

Taken together, these implications suggest that the 2025–2030 food pyramids may inadvertently promote dietary patterns that:

Worsen constipation through insufficient fiber displacement
Increase gout flare risk via higher purine and saturated fat intake
Complicate kidney disease management
Undermine cardiovascular disease prevention efforts

For federal nutrition programs, clinical settings, and community education, this creates added burden for registered dietitians, who must actively reinterpret and contextualize the pyramid to align recommendations with evidence-based medical nutrition therapy.

Closing Perspective

While the Dietary Guidelines for Americans remain an essential public health tool, their effectiveness depends on clarity, consistency, and inclusivity. As nutrition science continues to evolve, visual models such as food pyramids must accurately reflect not only theoretical nutrient targets, but also the real-world health consequences of dietary patterns—especially for populations living with chronic disease.

Registered dietitian nutritionists will continue to play a critical role in translating these guidelines into practical, individualized, and protective nutrition care—but doing so should not require correcting the very framework meant to guide the public.

LIFESTYLE

Coca-Cola: The Toxic Relief

on January 7, 2026 by PRINCE

Coca cola has become the most consumed carbonated product in the world. It’s refreshing taste and crispy sweet feel has gotten many people near addicted to the thing. You probably don’t know that the toxic and health damaging ingredients used to make this product is what brings that very temporary feel that you near get addicted to. For example, it contains carbonated water, sodium benzoate, citric acid, orthophosphoric acid, aspartame, sodium cyclamate, food coloring and assorted aromas. It is important to look at each of these ingredients in order to truly understand what is included in the drink. Of course, the aromas are basically there to make the drink smell good so you will drink it.

*Orthophosphoric acid is one of the drink’s most abundant ingredients and simultaneously its most infamous. A scary thing about this particular ingredient is that it is so corrosive that it must be trucked in using special containers in order to guard against the containers becoming corroded by this ingredient. It is a frightening prospect to think of putting anything in your body that is so dangerous that it can corrode steel on contact. However, it is a prevalent ingredient in Coca-Cola. Inside the body, it typically prevents the absorption of calcium, leading to bone density problems. This in turn may lead to more serious problems later on such as osteoporosis and even broken bones. It also adversely affects the eyes and even the skin, often causing painful skin rashes that can lead to infections.

*High Fructose Corn Syrup: This is found in Coca-Cola Classic and is used to extend it’s shelf life as well as to contribute sweetener properties. Linked to obesity due to the pervasiveness of its presence, digestion of this substance promotes fat storage in the body as it is calorie dense. HFCS has also been associated with fatty liver disease and the much-dreaded diabetes.

*Sucralose: This is found in diet coke and is 600 times sweeter than regular sugar. Preliminary research has found that it can cause organ damage and intestinal complications as it is removed from the blood stream by the kidneys.

*Saccharin: This is an organic petroleum molecule, 300 times sweeter than sugar and should be avoided during pregnancy. It is used in Diet Coke and can cause brain tumors, cancers and can be especially harmful to children.

*Coca-Cola Light relies on aspartame in order to get its sweet taste. Aspartame is a sugar substitute which actually breaks down into methanol under certain conditions. The high level of phenylalanine and methanol in Aspartame could damage neurons, lead to memory loss, brain tumors and even cancer. Diseases associated with aspartame consumption include chronic fatigue syndrome, epilepsy, Alzheimer’s, Grave’s disease, multiple sclerosis and even brain tumors.

*Sodium cyclamate: This is an artificial sweetener that was originally banned by the FDA due to evidence that it could cause cancer. However, it was later determined by the World Health Organization that it was safe for human consumption and now appears in Coca-Cola as well as other products. However, the evidence that it has the potential to cause cancer still exists. It also causes infertility in men and diminishes testicles.

What Happens Within 1 hour of Coca-Cola Consumption:
Almost immediately after you finish drinking a can of Coca-Cola, you have what amounts to approximately 10 teaspoons of sugar in your body. It takes all this sugar approximately 20 minutes to cause the insulin in your blood to skyrocket as the liver starts changing the sugar into fat. This fat is then stored in your body and unlike fat from food, it is very difficult to get rid of. Approximately 40 minutes after you have consumed a can of regular Coca-Cola, the caffeine is affecting the body to the greatest extent. This causes your blood pressure and your heart rate to go up. You feel more awake, but you are also jittery and you may become irritable. Almost immediately thereafter, a chemical called dopamine is produced in your brain. This is a chemical that is designed to produce a sense of euphoria. It is also basically the same effect that heroin addicts experience when they shoot up. A few minutes later, and approximately 1 hour after you have consumed a can of Coca-Cola, your metabolism rises, but not in a good way. Zinc, magnesium and calcium are bound by the phosphoric acid contained in the brink. This means that your body is largely unable to use anything in the drink that may be helpful. Virtually all of the calcium in your body is then expelled in your urine. After that, you essentially experience the “crash” that comes after consuming large amounts of sugar because any positive effects have gone, leaving you feeling exhausted and mentally dazed.

GENERAL RESEARCH

CARROTS: EFFECTS ON CANCER

on January 6, 2026 by PRINCE add comment

It is well-known that all vegetables are packed with nutrients. Carrots have been widely publicized to virtually “make the blind see” but is that all they do? Here’s a rundown of the different health benefits one could gain from eating carrots:
Carrots are naturally rich in vitamins, antioxidants and dietary fiber (a medium-sized carrot (61g) contains 6 grams of carbohydrates, with 1.5 grams of fiber). Further, they only offer 41 calories for every 100 grams, are high in potassium, with a negligible fat content and no cholesterol, making them great for health and weight loss.

These crunchy orange roots also pack a punch in vitamin A and beta-carotenes, which have been found to help protect from developing mouth and lung cancers, and are great for the eyes (evidently their biggest selling point). These compounds, along with flavonoid compounds, help protect the skin as well.
Research conducted by the scientists at the University of Newcastle discovered that falcarinol found in carrots may help prevent cancer, as it destroys cells that are pre-cancerous. However, it is important to note that this study was conducted on laboratory animals and not human subjects.
Fresh carrots are also rich in vitamin C, giving about 9% of the RDA. Vitamin C helps keep the gums, teeth and connective tissues healthy. Its antioxidant properties also help the body be protected from various diseases caused by free radicals.
The root is also rich in B-complex vitamins, such as vitamin B6, folic acid, thiamine and many more. These are co-factors to certain enzymes that are needed for substrate metabolism. Carotenes are changed by the liver into vitamin A, which is essential for the maintenance of good vision, sperm production and skin integrity, plus normal growth and development.

Now we are done with the general information, let us see what the latest research says about carrots and cancer.

Carrots and Cancer Research:

In a landmark study, research conducted in the UK and Denmark found that falcarinol found in carrots reduced cancerous tumors by 1/3 in mice and rats with lab induced cancers. Additionally, a human study discovered that consumption of carrot juice increased blood levels of carotenoids in breast cancer survivors. Further, the researchers believed that increased carotenoid blood levels may have cancer-preventing properties.

The experiment was conducted using raw carrots so researchers do not yet know if eating boiled carrots or drinking carrot juice, for example, would have the same effect.
Falcarinol is toxic in large amounts but to obtain a lethal dose you would have to eat 400 kilograms of carrots at once. Researchers suspect it is effective because it stimulates mechanisms in the body that fight cancer, although they have yet to carry out a detailed analysis in this respect.

Carrots are full of nutrients, which is why people should include these in their diets. These root crops can help people become healthy as well as prevent the onset of various diseases, including cancer. Young and tender carrots are the best ones, as they are sweet and equally chuck full of life-giving nutrients. What’s more? You can enjoy them roasted, boiled, blended in smoothie, and as juice.

What a versatile king?!

GENERAL RESEARCH MEN’S HEALTH WOMEN’S HEALTH

TAKE YOUR OATS!

on January 5, 2026 by PRINCE add comment

Witty topic right? I know, lol!

Whole grains, such as oats, are often recommended for their beneficial effects on the gastrointestinal tract. The role that beneficial bacteria in the human digestive tract play in human health is an area of great interest, with potential health effects ranging from immune health to reducing risk for obesity and chronic disease. This piece is long overdue, as it provides a viable and delicious alternative to the everyday cereal, garnished with preservatives and enriched with sugar and sodium which do nothing but wreck havoc on the metabolic health of adults and children alike. Asides from providing that rich dietary fiber for your normal flora to feast on (with undeniable benefits), oats are nutrient-dense superfoods which contain complex carbohydrates (amazing for diabetic patients), protein, unsaturated fats, vitamins B1, B5, B6, Folate, E, manganese, phosphorus, magnesium, iron, zinc, copper, selenium, among others. Oats are also high in phytochemicals and antioxidants such as avenanthramides (which is discussed in some detail below) and phenolic acids.

This post is not exhaustive of the health benefits this wonderful grain portends, but it attempts to make a compelling argument for you to try it today! Therefore, some benefits of oatmeal include:

Cardiovascular Benefits:

A review of the most recent and compelling studies on oats and oat bran and cardiovascular disease risk factors concluded that oats and oat bran lower total cholesterol and LDL-C by respectively 2-19 percent and 4-23%; the effects are particularly prominent among people with high cholesterol levels. Oatmeal also contains a special type of antioxidant called avenanthramide. Avenanthramides fight off free radicals that attack high-density lipoproteins, or HDL (good cholesterol). They also protect LDL cholesterol from oxidizing from copper, which reduce the risk of developing cardiovascular disease. The cholesterol-lowering effect of oat beta-glucan depends on its viscosity in the small intestine, and therefore its molecular weight. A high molecular weight means it can be released from the food matrix during digestion and form a viscous gel inside the small intestine.

Staves off Weight Gain:

Oats are a miracle for those who want to lose weight! Beta-glucans helps prevent weight gain by providing satiety for a longer period thereby delaying hunger while the body makes use of fat reserves, and voila! boop boop goes the pounds from the scale.

Blood Glucose Sterilization:

Oats are high in fiber which help in stabilizing blood sugar. This is especially relevant to diabetics who require blood glucose regulation. Aside from fiber, oatmeal is also a good source of magnesium, which regulates the body’s insulin and glucose levels.

Prevents Hardening of Arteries:

Avenanthramides not only protect against heart disease, but they also prevent the arteries from hardening. Those antioxidants suppress the production of molecules that allow monocytes to adhere to the walls of the arteries. Research has shown that postmenopausal women who eat six servings of whole grains a week reduced their risk of developing atherosclerosis, which is the build-up of plaque along the passageways of the arteries, and slowed the progression of stenosis, which causes the passageways of the arteries to narrow. When paired with vitamin C, the cardiovascular benefits of oatmeal are enhanced, so drink a glass of orange juice or eat some citrus with your oatmeal.

Boosts Immune System:

Oatmeal’s beta-glucan fiber protects against heart disease and also keeps the immune system active. It helps the immune cells seek out and repair areas or the body that may be fighting a bacterial infection.

Oats and Hangovers:

Oats can neutralize the acidic environment which results from drinking and is contributory to that terrible hangover feeling. Further, as hangovers are the result of the toxins found in alcohol, a bowl of porridge can genuinely help to relieve the symptoms. Oats also contain one of the highest levels of soluble fiber of any cereal, and soluble fiber is essential for healthy digestion. Alcohol reduces sugar levels and the slow-releasing carbohydrates in porridge help redress this. The soluble fiber and complex carbohydrates also found in porridge release energy slowly, thereby ensuring a slow but steady supply of sugar and glycemic stability. So, eating a bowl for breakfast should see you comfortably through to lunch time, even with a hangover.

Nature’s Own Viagra:

Porridge oats improve the libido in both men and women by balancing testosterone and estrogen levels. Basically, low testosterone means low sex drive. If you have this problem then porridge could well be the answer, it’s got to be worth a try.

Oats make a great substitute to the notorious sugary cereals we have on the shelves nowadays, and can be enjoyed with milk, peanut powder and fruit as a filling and nutritious breakfast. To add even more value to the meal, carrots, strawberries and cabbage could be added to it to make your breakfast a complete one.

In all, remember that moderation is key. Do not go crazy on the stuff as oats also contain phytates which interfere with iron, zinc, calcium and magnesium absorption in the small intestine.

Hasta la vista, baby!!

GENERAL RESEARCH

WHAT ABOUT CUCUMBERS?

on January 4, 2026 by PRINCE add comment

What you don’t know about cucumbers:

Cucumbers, like all vegetables, are chuck full of micronutrients and fiber, that is basic knowledge. The watery crunchers have also been found to bear some other health benefits which most of you may not know. Well, what am I here for!?!

Before we get into this, let me clarify some things. Although cucumbers are often used as a vegetable in salads, cucumbers fit the technical definition of fruits due to their content of seeds. Further, a lot of people do not know that pickles are cucumbers soaked in brine (salt water or water with vinegar). Now let us get into it!

What You Know

Cucumbers, like watermelons, are 95% water and are full of micronutrients with little room for calories, carbohydrates and fat. They are also marvelous detoxifiers and are great to get the urinary system moving. The potassium, magnesium and fiber content of the veggies are great in combating high blood pressure, atherosclerosis and other cardiovascular problems. They keep the digestive system going and help in alleviating constipation. Cucumbers are also great for weight watchers and losers: an absolute miracle.

What You Probably Don’t Know

Cucumbers have been found to contain three lignans (lariciresinol, pinoresinol and secooisolariciresinol) that research has shown to keep the heart healthy and strong.

Compounds in cucumber seeds have been shown to contribute to blood sugar control. Further, this fruit has been found to be beneficial for the skin and nails are great for your nails. This may be attributed to a large amount of silica it possesses which can help in getting rid of split-end in nails. This is also relevant in hair growth and sheen; in lieu of its Sulphur and silicon content, hair specialists recommend a mixture with carrot and spinach and lettuce to work wonders!

In addition, cucumbers have been shown to contribute to dissolution of kidney stones. According to Clinical Nutrition Research, cucumbers contain a moderate amount of citrate, a compound known to inhibit the formation of certain types of kidney stones, particularly calcium oxalate. Further, the high-water content of these fruits leaves your kidneys hydrated and happy. It also helps in reduction of uric acid levels and when mixed with carrot juice can do a lot for the person with joint pain and arthritis.

Recently, cucumbers have been found to contain a phytonutrient known as CUCURBITACIN. Cucurbitacin A, B, C,D and E have been found by researchers to block several different signaling pathways required for cancer cells to grow.

Guess what???..It can be used to prevent hangovers!.m. Nutrients like B vitamins, sugars and electrolytes greatly reduce the intensity of a hangover after a drinking bout.

How To Enjoy:

Use half-inch thick cucumber slices as petite serving dishes for chopped vegetable salads.

2. For refreshing cold gazpacho soup, simply puree cucumbers, tomatoes, green peppers and onions then add salt and pepper to taste. Serve chilled!

3. Cucumber juice extracts also taste great with carrot juice.

4. Take a knife and indulge in this crunchy, watery guy.. don’t forget to take everything including the outer greenish flesh, that’s where most of the wonder is!

5. You can also blend some cucumber and use as a facial mask to regenerate your skin with its rich antioxidant, water and vitamin profile.

Have a great evening!

GENERAL RESEARCH

ALL ABOUT ORANGES

on January 3, 2026 by PRINCE add comment

Their Healing Power: Phytochemicals!

Personally, I consider oranges a fruit with superpowers! In a 2020 study, these superpowers were deemed to have originated from a wide variety of phytonutrient compounds which the fruits contain in ample proportion. These phytonutrients include citrus flavanones (types of flavonoids that include the molecules hesperidin and naringenin), anthocyanins, hydroxycinnamic acids, and a variety of polyphenols. When these phytonutrients are studied in relation to oranges’ vitamin C content, the significant antioxidant properties of this fruit are understandable.

A Glass of Orange Juice More Protective than Vitamin C Pills Alone

A study by Italian researchers in the Division of Human Nutrition at the University of Milan, Italy showed that consuming vitamin C supplements do not provide the same protective benefits as drinking a glass of orange juice. According to lead researcher Serena Guarnieri, “It appears that vitamin C is not the only chemical responsible for antioxidant protection.” Further, in oranges vitamin C is only part of a healthful matrix which includes many beneficial phytochemicals (such as cyanidin-3-glucoside, flavanones and carotenoids). These compounds often function synergistically to provide the optimal and most complete benefit to your cells. Owing to the multitude of vitamin C’s health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.

Protection against Cardiovascular Disease

The World Health Organization’s draft report, “Diet, Nutrition and the Prevention of Chronic Disease” concludes that a diet that features citrus fruits also offers protection against cardiovascular disease due to folate, which is necessary for lowering levels of the cardiovascular risk factor homocysteine; their potassium which helps lower blood pressure, protecting against stroke and cardiac arrhythmias; and the vitamin C, carotenoids and flavonoids found in citrus fruits, all of which have been identified as having protective cardiovascular effects. Free radicals also oxidize cholesterol. Only after being oxidized does cholesterol stick to the artery walls, building up in plaques that may eventually grow large enough to impede or fully block blood flow, or rupture to cause a heart attack or stroke. Since vitamin C can neutralize free radicals, it can help prevent the oxidation of cholesterol. Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.

Possible Cholesterol-Lowering Benefits

Lab tests indicate that human liver cells produce less apo B when exposed to limonin. Apo B is a structural protein that is part of the LDL cholesterol molecule and is needed for LDL production, transport and binding. Therefore, higher levels of apo B translates to higher levels of LDL cholesterol. Arguably, the most important flavanone in oranges, herperidin, has been shown to lower high blood pressure as well as cholesterol in animal studies. Hesperidin has also been shown to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the orange rather than in its liquid orange center, so this beneficial compound is often excluded by the processing of oranges into juice.

Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs

A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs, and without side effects, according to a study by U.S. and Canadian researchers that was published in the Journal of Agricultural and Food Chemistry. Although a variety of citrus fruits contain PMFs, the most common PMFs, tangeretin and nobiletin, are found in the peels of tangerines and oranges. Juices of these fruits also contain PMFs, but in much smaller amounts. In fact, you’d have to drink about 20 glasses of juice each day to receive an amount of PMFs comparable in humans to that given to the animals. However, grating a tablespoon or so of the peel from a well-scrubbed organic tangerine or orange each day and using it to flavor tea, salads, salad dressings, yogurt or even rice may be a practical way of achieving some cholesterol-lowering benefits.

The researchers are currently exploring the mechanism of action by which PMFs lower cholesterol. Based on early results in cell and animal studies, they suspect that PMFs work like statin drugs, by inhibiting the synthesis of cholesterol and triglycerides inside the liver.

A Very Good Source of Fiber

Oranges’ health benefits continue with their fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes. In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fiber in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome. In addition to oranges’ phytonutrients, vitamin C, and fiber, they are a good source of folate, vitamin A (in the form of carotenoids), vitamin B1, potassium, copper, pantothenic acid, and calcium.

Prevent Kidney Stones

Want to reduce your risk of calcium oxalate kidney stones? Drink some orange juice! A study published in the British Journal of Nutrition found that when women drank 1/2 to 1 liter of orange, grapefruit or apple juice daily, their urinary pH value and citric acid excretion increased, significantly dropping their risk of forming calcium oxalate stones.

Help Prevent Ulcers and Reduce Risk for Stomach Cancer

An orange a day may help keep ulcers away, according to a study published in the Journal of the American College of Nutrition. Researchers are uncertain whether H. pylori lowers blood levels of vitamin C or if high blood levels of vitamin C help protect against infection—either way, eating an orange or drinking a glass of orange juice each day may help prevent gastric ulcers.

Role in Diabetes

Oranges are high in fiber, which can help lower blood sugar levels in people with type 1 diabetes and improve blood sugar, lipids and insulin levels in people with type 2 diabetes. The American Diabetes Association lists oranges, along with other citrus fruits, as a superfood for people with diabetes.

Digestion and weight loss

Oranges are high in fiber, which aids in digestion by keeping you regular. It is also good for weight loss. Oranges are a low-fat, nutrient-rich food with a low glycemic index, which make it an ideal food to consume to protect against obesity, which can lead to other diseases such as heart disease, cancer, diabetes, high blood pressure and stroke.

Oranges and Vision

Oranges are vitamin A rich. This nutrient contains carotenoid compounds like lutein, beta-carotene and zeaxanthin, which can help prevent age-related macular degeneration, an incurable condition that blurs central vision. Vitamin A also helps your eyes absorb light, and it improves night vision. Furthermore, the American Optometric Association reports that vitamin C can help reduce the risk of cataracts and may slow the progression of macular degeneration.

Dangers of Consuming too Many Oranges:

Oranges are great for you, but you should enjoy them in moderation. When eaten in excess, the greater fiber content can effect digestion, causing abdominal cramps and lead to diarrhea.

Furthermore, although oranges are relatively low in calories, eating several of the fruits in a day can add up and may lead to weight gain. It is also possible to have too much vitamin C (more than 2,000 mg a day). An excess of this nutrient may lead to diarrhea, nausea, vomiting, heartburn, bloating or cramps, headaches, insomnia, or kidney stones.

Because they are a high-acid food, oranges can contribute to heartburn, especially for those who already suffer [from heartburn] regularly. People with gastroesophageal reflux disease (GERD, also called acid reflux disease) may experience heartburn or regurgitation if they eat too many oranges.

People who are taking beta-blockers should be careful not to consume too many oranges. These medicines increase potassium levels and, if mixed with too many potassium-rich foods like oranges and bananas, can lead to an excess of potassium in the body. This is a significant concern for people whose kidneys are not fully functional, as the additional potassium will not be effectively removed from the body.

A Quick Serving Idea

Healthy sauté onions and ginger, and then deglaze the pan with orange juice. Use this liquid as a sauce for salmon or tuna.

Practical Tip: For the best DNA protection, skip the vitamin C—fortified bottled drinks and enjoy a glass of real (preferably organic as organic foods have been shown to contain higher amounts of phytonutrients), freshly squeezed orange juice—or simply eat an orange!

GENERAL RESEARCH

UNRIPE PLANTAIN FLOUR: UNTAPPED GOLDMINE?

on January 2, 2026 by PRINCE add comment

I would die on the hill that God placed all we need for a healthful life in the food he gave us, but we somehow derailed unto the belief that we can ultra processed our meals and still enjoy a long and healthy one. I was at a store today to do a little shopping when I saw a woman come in to get packaged unripe plantain flour. I casually asked her what for and she told me her mother suffered from diabetes and had this recommendation from a friend. I did not bother to ask what qualifications this friend had but made a resolve to get a clearer understanding of what properties unripe plantain flour could contain that makes it a workable substitute to the conventional wheat flour for diabetics. Y’all know I am not one to hoard, so here you go:

1.) First and foremost, unripe plantain is essentially composed of unrefined carbohydrates (complex sugars). These complex carbohydrates ensure a slow and sustained release of energy into the blood stream, reducing glycemic excursions and preventing hyperglycemia.

2.) Unripe plantains are rich in dietary fiber (about 4g per cup) which adds bulk to stool, reduces the risk of constipation and binds to sugars and carcinogens in the G.I.T and disposing of them through feces.

3.) They contain no GLUTEN, an allergen which could cause reactions in those who are unable to consume wheat containing meals and food products.

4.) Plantains in general are famed to be diuretics which can prevent kidney and bladder problems and also rescue people from fluid retention (edema).

5.) They are good sources of vitamin C, B-complex vitamins (particularly B6) and minerals such as magnesium, zinc, manganese, potassium and a modest amount of iron (1.64mg per 100g). A study conducted at the Abia State University, Uturu noted that unripe plantain flour contained a higher amount of the aforementioned minerals than when ripened. Now, heart diseases are a well known complication of diabetes and these minerals are heart healthy.

6.) Diabetes is a comorbidity of obesity. It has been shown that weight loss reduced A1C in diabetic patients by improving insulin sensitivity and reducing LDL and Trig levels. The dietary fiber and complex carbohydrate content of unripe plantains induce satiety and ensures glycemic stability which lead to weight loss in the long run.

7.) Unripe plantain flour contains phytochemicals such as tannins, saponins, alkaloids, and flavonoids. These phytochemicals act as antioxidants which scavenge free radicals and prevent the onset of cancer and other inflammatory conditions in the long run. Alkaloids, also found in morphine, coffee and nicotine have been used by naturopaths to reduce fever and relieve pain.

Other reasons to indulge include:

1.) Plantains have more vitamin C than bananas. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

2.) Plantains have more vitamin A than bananas. In addition to being a powerful antioxidant, vitamin A plays a vital role in the visual cycle, maintaining healthy mucus membranes, and enhancing skin complexion.

3.) As in bananas, they too are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine). Pyridoxine is an important B-complex vitamin which plays a beneficial role in the treatment of neuritis, anemia, and decreases homocysteine (one of the causative factors for coronary artery disease (CHD) and stroke episodes) levels in the body.

4.) Plantains also contain folates, niacin, riboflavin and thiamin. Folates (folic acid) are essential for healthy pregnancy.

5.) It has also been said that unripe plantains ease the discomfort associated with painful menstrual period, although high quality studies are needed to prove this claim.

How to Make Unripe Plantain Flour:

-To make Plantain flour, simply dehydrate (or sun dry) raw unripe plantains, mill and sieve into a powder. Prepare the same way as semolina (use less water).

I’m not giving wheat flour a bad rap; it definitely does have its attractions as well. I’m just providing a substitute, an alternate; probably an even healthier one to wheat flour.

Alright, have a wonderful day!

GENERAL RESEARCH LIFESTYLE

ZOBO: OUR AFRICAN CHAMPAGNE

on January 1, 2026 by PRINCE add comment

Happy new year, smellos! Glad we made it into 2026. To usher us into this wonderful new year, I thought I would do a piece on the hibiscus flower drink, which we Nigerians colloquially call zobo. I would cap this piece with a lovely recipe for you to try, so look forward to that.

Roselle (Hibiscus) has been used in folk medicine as a diuretic and mild laxative, as well as in treating cancer and cardiac and nerve diseases. Although information is limited, the potential for hibiscus use in treating hypertension and cancer, as well as for its lipid-lowering and renal effects, are being investigated.

Hibiscus flower is high in calcium, niacin, riboflavin, vitamin C and iron. The beverage has no caffeine. In East Africa, “Sudan tea” is consumed as medicine to cure coughs. In Guatamala, roselle is believed to cure hangovers. In Senegal, a roselle extract is said to lower blood pressure. In India, Africa and Central America, infusions made from roselle calyces or seeds are prescribed as a diuretic, to stimulate bile production and to treat fever.

Now, What’s New?

Zobo drink has been described as a local drink that helps in lowering blood pressure as it contains an enzyme inhibitor which blocks the production of Amylase. Amylase is an enzyme that breaks down complex sugars and starches. Drinking a cup of hibiscus tea or zobo after meals is said to reduce the absorption of dietary carbohydrates and assist in weight loss. Further, this rich red rider is rich in Vitamin C and makes a wonderful herbal remedy to fight off colds and infections.

In addition, hibiscus tea helps to prevent kidney stones, according to a study reported in the May 2008 issue of The Journal of Ethnopharmacology. The study showed that hibiscus tea improved the kidney’s ability to filter out the waste product — uric acid and oxalic acid, both of which can form kidney stones if they accumulate to excessively high levels.

In addition to its natural blessedness, fermentation is a process zobo passes through and this introduces microorganisms which process the original product to churn out more nutrients and phytochemicals which nourish the body.

A Word of Caution: Please Do Not Drink a Drum of The Thing!

However, although hibiscus seems to be safe for most people, research findings show that it is unsafe to take during pregnancy and breastfeeding. Although previous studies suggested that it could cause kidney stones in people who are not well hydrated, a more recent study conducted at the Nnamdi Azikiwe University did not find any deleterious effect of hibiscus extract on the kidneys.

Here’s a Quick Recipe on how to Prepare a Healthful and Delicious Jug of Zobo Drink:

Ingredients:

• 150g Zobo leaves

• 7 Liters water

• 30g Dry ginger or Fresh ginger

• 3 tbsps. Cloves a.k.a Konofiri

• 1 Large Pineapple

• Artificial flavors and sweeteners such as (foster Clark’s Pineapple flavor, jolly juice e.t.c) -Optional.

• Sugar Cane or Honey – Optional (You can substitute with Sugar).

Directions:

Step 1: Before peeling the pineapple, wash the skin thoroughly and rinse with clean water. You can use both the inner part and the outer skin to get added flavor. (P.S: Use the skin only if you are sure of how it was stored or if it’s been thoroughly washed.) Peel and Dice the fruit – Set aside

Step 2: Wash the dry leaves of the hibiscus severally with cold water. This is because the leaves are often times dirty due to the way they are stored. Once you’re done washing, place the washed leaves in a large pot and add the water and turn on your burner.

Step 3: Add the chunks of pineapple, ginger and Cloves (Konofiri). The taste of the zobo really intensifies when it’s boiled with the ingredients unlike when its left to steep. Leave to boil for about 25mins.

Step 4: Sieve out the extract into a bowl and leave the drink to cool. The boiled leaves in the pot can still be reused till the red color of the zobo totally reduces. You’d know when the red color becomes less intense.

Step 5: This is supposed to be a health drink so i ensure i use only natural sweeteners and flavors like honey, sugar cane juice, pineapple juice etc. Alternatively if you don’t have the natural juices, you can substitute with Artificial flavors and sweeteners such as Foster clarks flavor, Nutri C, jolly juice e.t.c.

Step 6: Refrigerate and serve cold.

GENERAL RESEARCH

UDARA: THE STAR OF AFRICAN FRUITS!

on December 31, 2025 by PRINCE add comment

Yaaay! It is Udara season. Saw the bright yellow delight today in the fridge at home and I simply couldn’t contain myself! I sprang one open and dug my teeth into the white, gummy creamy liquid and relished every second of it. Suckling on the seeds and stripping them of their fibrous clothing. But this sweet fruit is not just a beauty to the mouth, it is also a delight to the body. Check it out.

For thise who do not know, udara is Gambeya albida (commonly known as white star apple), is a forest fruit tree commonly found throughout tropical and subsaharan Africa. The fruit is closely related to the African star apple (Gambeya africana) which is also common throughout Western parts of Africa. It is known as udara to the igbo people of Nigeria, and agbalumo to the Yorubas’.

Good! We are done with the introduction, let us get into the quick and dirty of its benefits.

1.) Star apples serve as a good source of calcium, with each serving providing you with 10 percent of the amount you require each day. The calcium lends strength to your bones and teeth, and it may also lessen symptoms of premenstrual syndrome, such as cramping and abdominal bloating. This fruit also contains 5 percent of the daily recommended value per serving of vitamin C and vitamin A. Additionally, one serving of star apples serves up 2 % of the iron required per day.

2.) Star apples may have particular benefits for diabetics. Research published in the September 2009 edition of the “African Journal of Pharmacy and Pharmacology” indicates that the leaves of this fruit may reduce glucose levels in diabetic rabbits, the same function that insulin serves. Take note, however, that consuming star apple leaves appears to have a toxic affect when eaten in large quantities. More research is needed to determine the effectiveness of star apple leaves to control diabetes in humans according to Professor Ignatius Onimawo, a Professor of Nutritional Biochemistry.

3.) Previous studies indicate that the roots, barks and leaves of agbalumo have been employed in folk medicine for the treatment of diseases. The bark is used for the treatment of yellow fever and malaria, while the leaf is used as an emollient and for the treatment of skin issues, stomachache and diarrhea. The cotyledons from the seeds of agbalumo are used as ointments in the treatment of vaginal and dermatological infections in Western Nigeria.

4.) Methanolic extract of the cotyledons from the seeds of the fruit led to the isolation of eleagnine, tetrahydro- 2 -methylharman and skatole. Eleagnine was found to be the main compound responsible for its antimicrobial activity. The antimicrobial properties of the plant could be attributed to the presence of tannin, anthraquinone and cardiac glycosides. Eleagnine was further shown to exhibit anti-nociceptive, anti-inflammatory and antioxidant activities.

5.) Extracts of the udara leaf was found to possess anti-platelet and hypoglycemic (lowers blood sugar) properties and might be employed in the management of myocardial infarction (heart attack) and diabetes mellitus, respectively. Further investigation is needed to establish the anti-platelet property of the extract.

6.) Researchers note that: “Biological actions are primarily due to the presence of phytochemicals in a very complicated concert of synergistic or antagonistic activities. Mixtures of such chemicals show a broad spectrum of biological effects and pharmacological properties”.

This rich, creamy fruit may also be the missing elixir you did not know you needed for your morning smoothie. Its yellow, delectable nectar providing just the perfect kick of phytochemicals and vitamins you need to get your day started.

Now you have enough reason to convince yourself to indulge in the Christmas delight. But don’t forget to be careful as the juice could leave nasty residue on the lips and mouth and it’s juice stains white fabric virtually irredeemably!