Have you ever thought of options available for healthy food in Ghana? You don’t need to look far. At a visit to any local market, you’re likely going to come across several ingredients such as beans, maize, plantain, cassava, tomatoes, okro, onion, rice, groundnut, millet, poultry, fish and more.
Let’s look at the health benefits of 5 of these common Ghanaian foods.
Beans
Beans are legumes. A trip to your local market will show you that beans come in so many varieties, shapes, sizes and colors. They’re used in soups, stews, cakes, porridge and so on. Beans are a great source of plant based protein, folate, fiber and antioxidants. They’re low in calories and saturated fats as well, and contribute greatly to improving heart and digestive health. These legumes have been shown to reduce the risk of cancer and diabetes or impaired glucose metabolism
Millet
Millet is a grain cultivated widely throughout Africa. It is used in making cereals, bread, drinks and other meals. Millet improves digestive health due to the fiber it contains. It also contains prebiotics, which feed probiotics in the stomach to grow, thereby improving gut health and immunity. This cereal is low in simple carbohydrates and consequently has a low glycemic index. It is also a good source of niacin, vitamin A, calcium, potassium and antioxidants.
Plantain
Be it ripe or unripe, boiled, fried, steamed or pounded, plantains are versatile and very nutritious. They’re a good source of carbohydrates, fiber, vitamins A, C and minerals like magnesium and potassium. Tomatoes contain a good amount of vitamin C, which supports immune function. They contribute to improved cardiovascular health also. Caution must however be applied for those trying to lose weight or following a calorie restricted diet: reduce portion sizes and mode of preparation.
Tomatoes
In Ghana and many other West African countries, tomatoes are used in almost every soup, stew, sauce or salad. Their potent red color, due to a substance called lycopene, makes most tomato-containing dishes look more appealing. Lycopene is an antioxidant, and therefore fights free radicals which attack our immunity and increase the risk of cancer. Tomatoes are low in calories, containing vitamins C, K, E as well as folate, potassium
Onion
Onions are low in calories and packed with nutrients. They’re rich in vitamins C and B, and also folate and potassium. Since they have potent antioxidant and anti-inflammatory properties, they’re beneficial in regulating cholesterol levels, reducing high blood pressure and protecting against clots.
