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Health benefits of popular foods

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It is no brainer that eating healthfully can reduce the risk of certain illnesses such as obesity, cardiovascular diseases, certain types of cancer and diabetes. In this article, we give you information regarding the potential health benefits of popular foods.

Apples

There is a reason why apples are referred to as ‘nutritional powerhouses’. Apple’s nutritional profile is impressive no wonder the saying, ‘An apple a day keeps the doctor away.’ Apple contains about 14 per cent of the recommended daily needs of the powerful antioxidant vitamin C, B-complex vitamins, minerals such as calcium and potassium, dietary fiber and phytonutrients, which are crucial in protecting the body from the destructive effects of free radicals.

Bananas

PEXELS: https://www.pexels.com/photo/yellow-banana-fruits-3310691/

Bananas are one of the most widely consumed fruits in the world for good reason. While bananas are rich in potassium, they are naturally free of fat, cholesterol and sodium. By eating bananas, you are lowering your risk of blood pressure. It also reduces the risk of developing childhood leukemia and cancer. Bananas additionally support heart health.

Broccoli

Broccoli’s reputation as one of the healthiest veggies rings true and thus should always be at the top of your grocery list. Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of diabetes, heart disease, obesity and overall mortality. Studies have suggested that eating a high amount of cruciferous vegetables which include broccoli has been associated with a lower risk of cancer; particularly lung and colon cancer. Other health benefits of this super food include: improves bone health, helps fight skin damage and protects from chronic diseases.

Carrots

One of the most widely known nutritional benefits of carrots is that it is a great source of vitamin A. For the longest time, people have been urged to eat carrots as they help prevent vision loss, which is true thanks to the vitamin A. Evidence suggests that eating more antioxidant-rich fruits and vegetables, such as carrots, can help reduce the risks of cancer and cardiovascular disease. Carrots are also rich in minerals and fiber.

Chocolate

Chocolates have been linked to weight gain. However, according to a review of chocolate’s health effects published in the Netherlands Journal of Medicine, it’s not all bad news. The authors point to the discovery that cocoa, the key ingredient in chocolate, contains biologically active phenolic compounds, which are great antioxidants. These benefits include: lowering cholesterol levels, preventing cognitive decline and reducing the risk of cardiovascular problems. The higher the cocoa content, as in dark chocolate, the more benefits there are.

Coffee

A cup of coffee in the morning may provide more than just an energy boost. Health benefits, say some researchers, may range from helping prevent diabetes to lowering the risk of liver disease. Researchers at the Harvard School of Public Health found that an increased intake of coffee reduced the risk of type 2 diabetes by 11 per cent. On liver cancer, Italian researchers found that coffee consumption lowers the risk of liver cancer by almost 40 per cent. Yet another study found that coffee consumption can lower the incidence of cirrhosis of the liver for alcohol drinkers by 22 per cent.

Fluffy Vegan Pancake
Want a perfect start to the day? Then try this fluffy vegan pancake that takesadvantage of the numerous health benefits of soya milk. Ingredients * 125g self-raising flour * 2 tbsp caster sugar * 1 tsp baking powder * A pinch of salt * 150 ml of soya milk preferably Nuziwa * ¼ tsp vanilla…

Sukuma wiki (Kale)

A staple in Kenya, Sukuma wiki is an extremely rich source of vitamin K and also contains folate, thiamin, niacin, pantothenic acid, choline, phosphorus, and potassium. Its health benefits include assisting with bone health, reducing cancer risk, helping lower glucose levels in those with diabetes and improving sleep and mood.

Garlic

Garlic is mainly used for flavouring foods and as a medicine. It has been linked to prevention and treatment of a range of conditions and diseases. Studies have found that garlic can potentially be a very powerful antibiotic, help protect the heart during cardiac surgery and after a heart attack, lower the risk of developing lung cancer and reduce high cholesterol and blood pressure levels.

Ginger

Just like garlic, ginger is also a popular ingredient in cooking. Ginger also offers additional health benefits, which include relieving gastrointestinal irritations (it’s used as ingredient in antacid, laxative and anti-gas medications), reduces feelings of nausea, relieves colds and flu, and reduces inflammation. Other possible uses include reducing cholesterol, lowering the risk of blood clotting and helping to maintain healthy blood sugar levels.

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

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