FOOD

How Many Eggs Are Right For You In A Day?

Published

9 months ago

February 11, 2024

Eggs are often praised as nutritional, containing high-quality protein, essential vitamins, and minerals. However, concerns about cholesterol have led to some confusion about how many eggs are healthy to eat. While eggs deliver valuable nutrients, understanding the concept of moderation is key to incorporating them into a balanced diet.

While some previous dietary guidelines restricted egg consumption due to cholesterol concerns, recent research suggests a more nuanced approach. The body naturally produces cholesterol, and dietary cholesterol from eggs may not have a significant impact on heart health for most healthy individuals.

However, moderation remains important. While eggs offer numerous benefits, they also contain calories and saturated fat. Overconsumption can contribute to an unhealthy diet, potentially impacting cholesterol levels and overall health.

So, how many eggs are considered moderate? While individual needs may vary, most healthy adults can safely enjoy around one to two eggs per day as part of a balanced diet. This allows you to reap the nutritional benefits of eggs without potentially exceeding the recommended limits for saturated fat and cholesterol.

Remember, a healthy diet focuses on variety and balance. Include eggs alongside other sources of protein, healthy fats, and essential vitamins and minerals to ensure your body receives the nutrients it needs to thrive.

Cholesterol concerns

While eggs offer a wealth of nutrients, concerns about cholesterol sometimes lead to confusion about healthy consumption. One large egg indeed contains about 186 mg of cholesterol, primarily found in the yolk. However, it’s important to understand the evolving science around dietary cholesterol and its impact on individual health.

Recent research suggests that dietary cholesterol, like that found in eggs, may have less impact on blood cholesterol levels than previously believed. This positive news means that enjoying eggs as part of a balanced diet is generally safe for most healthy individuals.

However, there are some important nuances to consider. Individuals with pre-existing health conditions, particularly diabetes or heart disease, may need to be more mindful of their egg intake.

How Many Eggs You Eat In A Day | Fab.ng

Ultimately, when it comes to eggs and cholesterol, consider individual health factors and consult a healthcare professional for personalised guidance. Listen to your body, embrace moderation, and enjoy eggs as part of a balanced and nutritious diet!

Balanced diet benefits

Eggs deliver a protein punch along with key vitamins and minerals. They’re convenient and affordable, making them a popular breakfast staple. But while eggs deserve a place on your plate, remember: variety is the spice of life, especially when it comes to protein sources.

Relying solely on eggs for your protein needs means missing out on the benefits other options offer. Lean meats, for example, are rich in iron, which is important for healthy red blood cells. Fish provides omega-3 fatty acids, which are important for brain and heart health. Legumes, like beans and lentils, are packed with fibre, which aids digestion and promotes satiety. These are just a few examples of the unique nutritional contributions each protein source brings to the table.

Think of your diet as an artist’s palette. Eggs can be a shining yellow, but to create a masterpiece, you need a spectrum of colours. Including a variety of protein sources paints a more complete picture of health on your plate. Each addition brings distinct nutrients and flavours, creating a more satisfying and nourishing body.

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Calorie caution

While eggs might seem like a harmless breakfast staple, their seemingly low-calorie count (around 70 per large egg) can be deceiving. Indulging in multiple eggs each day can unwittingly contribute to a significant calorie surplus, especially if you’re mindful of your weight but not actively adjusting other parts of your diet to compensate.

Imagine enjoying two scrambled eggs with toast for breakfast, followed by a hard-boiled egg as a mid-morning snack. Before you know it, you’ve already racked up almost 200 calories just from eggs alone. This hidden calorie creep can easily derail your weight management goals if not taken into account.

How many eggs can you eat in a day? | Fab.ng

Remember, moderation is key! Enjoy eggs as part of a balanced diet, and be mindful of portion sizes, especially if weight management is a goal. By making informed choices and embracing a variety of protein sources, you can fuel your body for optimal health without sacrificing taste or satisfaction.

Saturated fat and heart health

While they are packed with protein and vitamins, they also contain saturated fat—around 1.6 grams per large egg. This amount might seem small, but indulging in multiple eggs daily can add up quickly, potentially exceeding recommended limits and impacting heart health in the long run.

So, how many eggs are just right? Unfortunately, there’s no one-size-fits-all answer. The magic number depends on several factors:

Your overall diet: Are you already incorporating other sources of saturated fat, like red meat or dairy? If so, moderation with eggs becomes even more important.
Your health: Do you have pre-existing conditions like high cholesterol or heart disease? If yes, consulting a healthcare professional for personalised guidance is crucial.
Your individual needs: Are you actively managing your weight or have specific nutritional goals? Channelling your egg intake to fit your unique needs is key.

For many, one egg per day can comfortably fit into a balanced diet without exceeding recommended limits. This allows you to reap the benefits of eggs without compromising your health.

However, remember:

Moderation is key. While they are nutritious, don’t rely on them solely for protein. Explore other options, like lean meats, fish, and legumes, for a wider range of nutrients.
Listen to your body. Pay attention to how you feel after consuming eggs. If you experience discomfort or have concerns, adjust your intake accordingly.
Seek professional guidance if needed. Talk to a healthcare professional for personalised advice based on your unique health situation and goals.

Ultimately, cracking the code to healthy egg consumption lies in understanding your individual needs and practising moderation.

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FOOD

Learn How To Cook Efo Riro Soup With This Easy Recipe

Published

6 days ago

October 27, 2024

Adaeze Okechi

Efo Riro is one of Nigeria’s most beloved Yoruba soups. It gives exceptional flavour and health benefits. The Yoruba word “efo” translates to “vegetables.” The name reflects the soup’s rich vegetable foundation. Many cooks consider it one of the most flavourful Yoruba soups to prepare.

A steaming plate of Efo Riro paired with fufu creates an enticing presentation and delivers a memorable taste experience. While sharing similarities with edikaikong soup, Efo Riro features distinctive ingredients like tatashe (a type of pepper), spinach, and other traditional Yoruba condiments. Though some recipes include tomatoes, tatashe provides the ideal complement to the dish.

This recipe demonstrates the preparation of Efo Riro, serving 6 people with extra portions. Cooks can complete the entire process in under two hours, with active preparation taking approximately 60 minutes.

Ingredients for Efo Riro

Sliced spinach leaves (7-10 cups)
7-10 pieces stock fish ear
Assorted meat (1KG)
1 cup of sliced/ground tatashe
A quarter cup of sliced pepper
Half a cup of sliced onions
Half a cup of ground crayfish
2-3 spoons of iru (locust beans)
Smoked fish (2-3 medium)
Palm oil (200ml)
3 seasoning cubes

Preparation:

Prepare the Tatashe: Remove the seeds from 5 medium-sized tatashe and blend them with fresh red pepper. Pour the mixture into a bowl.
Clean the Meat and Fish: Wash the meat thoroughly with water and salt to remove any sand. Also, wash the smoked fish.

Cooking Instructions:

Cook the Meat: Place the washed meat in a pot, add a little water, season with salt, sliced onions, and 2 seasoning cubes. Allow to boil for 10-15 minutes. Add 1-2 cups of water and cook until tender and the water is almost dried.
Add Smoked Fish and Stockfish: Add the smoked fish and stockfish to the pot, along with a cup of water. Cook for another 10-15 minutes, depending on the desired tenderness of the stockfish. Ensure the water is almost dried.

Frying:

Heat Palm Oil: Remove the pot from heat and place another pot on the stove. Pour in 200ml of palm oil and allow it to heat.
Fry Onions and Tatashe: Add the sliced onions and ground pepper/tatashe to the hot palm oil. Stir and fry for ten minutes, stirring occasionally to prevent burning.
Combine with Meat and Fish: Add the cooked meat, stockfish, and smoked fish to the frying pot. Stir and simmer for 5 minutes.
Add Crayfish and Iru: Incorporate the crayfish and iru into the mixture. Stir and simmer for another 3 minutes.
Season and Add Spinach: Add a seasoning cube, salt to taste, and the spinach leaves. Stir everything together and simmer for 3-5 minutes.

Serving:

Your delicious pot of Efo Riro is ready to serve! Enjoy it with your favourite Nigerian staples, such as Eba, pounded yam, rice, beans, semolina, Amala, or fufu.

Watch the video below to see the Efo Riro preparation in action.

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FOOD

Top 5 Nigerian Foods For Mental Health

Published

2 weeks ago

October 20, 2024

Adaeze Okechi

Nigerian Foods For Mental Health | fab.ng

As a Nigerian, you’ve likely seen TV shows like “The Big Bang Theory”, “Young Sheldon”, “Sherlock”, “Gifted”, and “The Good Doctor”. These shows highlight characters with sharp minds, exceptional memory, and quick thinking. You might have wished for a brain that sharp too. Fortunately, Nigerian foods for mental health can help you achieve this.

The brain uses about 20% of the body’s calories, so it needs the right fuel to function at its best. Proper nutrients are essential for keeping it healthy, and Nigerian foods for mental health are rich in the vitamins and minerals necessary for maintaining optimal brain function.

Keeping your mind sharp is important at every stage of life. Whether you’re a student striving for better focus, a professional looking to improve concentration, or an elderly person aiming to maintain cognitive abilities, the right foods can make a big difference.

Nigerian foods for mental health offer a wide variety of options to boost brain function, improve memory, and sustain mental energy.

Incorporating these Nigerian foods for mental health into your diet is simple. Many traditional Nigerian dishes already include brain-boosting ingredients, ensuring that your meals are both delicious and packed with nutrients that support mental clarity and cognitive health.

5 Nigerian Foods for Mental Health

Here are five of the best Nigerian foods that improve productivity and cognitive health:

1. Beans

Beans are an excellent source of plant-based protein, fibre, folate, and iron, all of which are vital for brain function. These nutrients play a key role in neurotransmitter production, helping regulate mood and cognitive abilities. They also maintain a healthy gut, which is closely linked to brain health through the gut-brain axis.

In Nigeria, beans are a staple food with many delicious preparations. You can enjoy them as “Moin Moin” (steamed bean pudding), “Ewa Agoyin” (mashed beans with spicy sauce), “Akara” (fried bean cakes), or simple porridge.

To further enhance their brain-boosting power, pair beans with fish, which is rich in omega-3 fatty acids—critical for brain function and development. The versatility of beans in Nigerian cuisine makes them a convenient and powerful brain food.

2. Plantains

Plantains are another fantastic brain-boosting food commonly found in Nigerian meals. Rich in complex carbohydrates, vitamins B6 and C, and magnesium, plantains provide a steady supply of glucose to the brain.

Glucose is the brain’s primary fuel, and a consistent flow of it ensures sustained focus and concentration throughout the day. Vitamin B6, found abundantly in plantains, supports the production of neurotransmitters like serotonin, which helps regulate mood.

Magnesium helps with nerve function, promoting mental clarity and reducing stress levels. You can enjoy plantains in various forms, such as fried plantains (dodo), boiled plantains served with fish stew, or plantain porridge (pottage). These dishes not only satisfy your taste buds but also provide a daily boost to your cognitive functions.

3. Egusi

Melon seeds, known as “Egusi” in Nigeria, are packed with brain-nourishing nutrients. They are rich in protein, healthy fats, and essential vitamins, particularly those that support brain health.

The healthy fats in Egusi are especially beneficial because they reduce brain inflammation, helping to preserve cognitive function. Proteins in Egusi aid in the production of neurotransmitters, which facilitate communication between brain cells.

Additionally, Egusi contains antioxidants, which help protect the brain from oxidative stress—a key contributor to cognitive decline. A hearty bowl of Egusi soup with vegetables and fish is a traditional favourite and also a powerful meal for boosting brain health.

4. Vegetables

Vegetables are at the core of Nigerian cuisine, with popular dishes like “Efo Riro” (stir-fried spinach), “Edikang Ikong” (vegetable soup), and “Black Soup” being vegetable-heavy.

These leafy greens are packed with vitamins A, C, and K, as well as antioxidants that protect the brain from oxidative damage. Antioxidants neutralize free radicals, reducing inflammation and preserving brain cells.

Vitamins C and K are particularly important for memory retention and cognitive clarity. Additionally, leafy vegetables contain folate, which aids in the production of DNA and other genetic materials, supporting cell growth and repair in the brain.

By incorporating more vegetable-rich soups into your diet, you can nourish your brain while enjoying traditional Nigerian flavours.

5. Yam

Yam is another versatile staple in the Nigerian diet and offers significant brain-boosting benefits. Yams are rich in complex carbohydrates, fibre, vitamins C and B6, and potassium, all of which support brain function.

The complex carbs in yams provide a slow, steady release of glucose, ensuring a consistent energy supply to the brain. This helps in maintaining focus and concentration over long periods.

Vitamin B6 aids neurotransmitter production, crucial for mood regulation and cognitive functions. Potassium helps maintain proper nerve function, supporting mental clarity.

Whether boiled, fried, roasted, or baked, yams are a delicious and nutritious option to fuel your brain for better productivity.

Incorporating these five Nigerian brain-boosting foods into your daily diet can have a lasting impact on your cognitive function and overall brain health. Each of these foods provides a unique combination of nutrients that enhance brain function, improve memory, and support mental clarity.

From the plant-based proteins and fibre in beans to the complex carbohydrates in yams and plantains, these foods offer powerful brain fuel. Regular consumption of Egusi and vegetables adds a rich source of vitamins and healthy fats, further boosting brain health.

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FOOD

How Cultural Influences Affect Our Food Choices & Habits

Published

3 weeks ago

October 13, 2024

Adaeze Okechi

Cultural Influences On Food Choices & Habits | fab.ng

Parents strive to instil strong cultural connections in their children, passing down cherished customs and rituals that have endured through generations. However, cultural influences on food choices often pose a complex challenge. Traditional diets, shaped by these cultural influences on food practices, may sometimes conflict with modern nutritional understanding and health recommendations.

Families must carefully examine how cultural influences on food habits impact their children’s dietary choices and overall well-being. Many traditional dishes, while rich in cultural significance, may contain excessive amounts of sugar, unhealthy fats, or refined carbohydrates.

These ingredients, deeply embedded in cultural recipes and cooking methods, can contribute to health issues such as childhood obesity, diabetes, and poor nutrition.

We can take proactive steps to preserve our cultural heritage while promoting healthier eating habits:

1. Modify traditional recipes to include more wholesome ingredients
2. Teach children the history behind cultural dishes while introducing balanced alternatives
3. Create new family traditions that celebrate both cultural identity and nutritional wellness
4. Engage children in conversations about the evolution of cultural food practices

By thoughtfully adapting our approach to cultural food traditions, we can nurture both our children’s cultural identity and their physical health, ensuring that the legacy we pass down enriches their lives in every way.

What are cultural influences?

Cultural influences are the historical, geographical, and familial factors that shape how we assess and intervene in various situations. These influences can significantly impact our perspectives, beliefs, and behaviours, ultimately affecting our decision-making processes.

What are food habits?

Food habits are more than just what you eat. They include what you eat, who you eat with, why you eat, when you eat, and how you get, store, and dispose of food. Your environment affects your food habits.

The availability and affordability of convenience foods have changed modern food habits. More parents working, rising costs of fresh food, and longer shelf life of convenience foods have shifted how we buy and eat food globally.

What is an example of a cultural influence on food choices?

For Hindus, the cow is a sacred animal. As a result, beef is not considered food in Hindu culture. Similarly, Jewish religious laws prohibit the consumption of pork and shellfish. These examples demonstrate how cultural influences affect food choices.

How Cultural Influences Affect Our Food Habits

Cultural influences on food shape what we eat, why we eat it, and who we eat with – all significant factors in our dietary habits.

As social creatures, humans have made food the centrepiece of many cultural traditions. These cultural influences on food manifest in celebrations, worship, and acknowledgements of success. Food brings people together effectively, and many cultures have transformed it into a symbol of:

Love
Affection
Prosperity
Unity

Cultural influences on food often lead many societies to equate love with the quantity of food provided. This frequently results in hosts preparing meals for far more people than actually attend. While many cultures offer nutritious food, the sheer volume served and consumed can become problematic.

One of the most challenging cultural influences on food emerges in social dining situations. People often feel pressure to eat more than they desire or typically would. Silent social expectations drive individuals to continue eating or accept food despite feeling full.

Many believe that declining food or leaving plates unfinished shows disrespect. This can lead to overconsumption as diners attempt to demonstrate respect and love to their companions.

Why does it matter?

Children learn from adults. When they see us overeat, they assume it’s normal and follow suit. Over time, this unspoken cultural practice of overeating can develop.

What can we do about it?

While culture is deeply ingrained, it can change. We can redevelop our culture and its influence on our children’s food habits. Setting food-related boundaries and learning to say “no” are crucial for developing healthier food habits.

Are you comfortable with:

Declining more food when you’re full?
Cooking just enough food?
Denying your child a snack before a meal?

Practising mindfulness and learning to say “no” are key to creating a healthier and more sustainable eating culture. This takes practice. The more we practice setting food boundaries, the better we’ll become over time.

How does culture affect food?

Culture significantly shapes food, making it a crucial part of intangible cultural heritage. Through cultural influences on food, traditional recipes, cooking techniques, and dining etiquette are passed down from generation to generation.

These practices not only reflect the values and beliefs of different communities but also serve as vital components of their cultural identity. As a result, food becomes more than just sustenance; it becomes a way of life deeply embedded in cultural heritage.

How do cultural factors shape food choices?

From childhood, cultural influences on food begin to shape our dietary habits. We develop cultural values around what to eat, how to eat, which utensils to use, who we eat with, and how often meals should be taken.

Over time, these values solidify into habits, especially because they are introduced at key developmental stages. As we grow, these food-related habits become stronger, reflecting the lasting impact of culture on our daily food choices.

What are the two components of cultural food influences?

Cultural influences on food can be divided into two main components. First, different cuisines often symbolize cultural identity, with shared meals fostering social bonds and preserving traditions.

Second, the availability of specific ingredients and cooking methods is shaped by the environment, further adding to the uniqueness of culinary traditions within a culture.