Health

Foods That Keep Your Kidney Healthy

Published

3 months ago

8 July 2025

Tega Ekeri

Most of us don’t think much about our kidneys until a doctor brings them up. But these two quiet workers do far more than we give them credit for—filtering blood, balancing fluids, and clearing out waste day after day. They’re not flashy, but they’re essential. And while you can’t control everything, what you eat plays a bigger role than you might think.

Kidney health doesn’t depend on expensive supplements or trendy diets. It’s about steady, everyday choices. Many foods that support healthy kidneys are already part of your kitchen routine. The key is knowing what helps—and how much.

Fruits that help with hydration

Fruits like watermelon, apples, and oranges do more than satisfy cravings for something sweet. They also keep you hydrated, which makes it easier for your kidneys to do their job. Apples are especially helpful—they’re high in fiber, low in sodium, and generally safe for most people.

Greens are good—with a few notes

Dark leafy vegetables like spinach, kale, or fluted pumpkin leaves (ugwu) are full of vitamins, but they also contain potassium. That’s something to be mindful of, especially if your kidney function is already compromised. You don’t have to cut them out—just keep portions moderate. A serving of cooked greens a few times a week can give you the benefits without overdoing it.

Sweet potatoes: simple and useful

Sweet potatoes are more than comfort food. They offer fiber and important nutrients that help regulate fluid balance and support your kidneys. That said, they’re also high in potassium, so portion size matters—especially if your doctor has raised concerns. For most people, they’re a great, affordable choice. You can bake them, boil them, or add them to soups.

Not all fish are equal—these ones help

Fatty fish like sardines, salmon, and mackerel are rich in omega-3 fatty acids, which help inflammation. Chronic inflammation can strain the kidneys over time, so including fish like these in your meals once or twice a week is a smart move. Grill them, add them to sauces, or cook them lightly with vegetables for a simple, balanced dish.

Garlic and onions: staples with real value

‎They might not steal the spotlight, but garlic and onions can quietly support your health. They help lower blood pressure and cholesterol, both of which are closely tied to kidney function. Low in sodium and potassium, they’re easy to include in almost any dish. Use them as the base for soups, sauces, or stir-fries. They’re one of those ingredients that bring more value the more often you use them.

Berries, when you can get them

Blueberries, strawberries, and blackberries are packed with antioxidants that help protect your cells—including those in the kidneys. They’re low in sugar and phosphorus, making them a smart option for people who need to be cautious. Fresh or frozen, berries work well in oatmeal, yogurt, or as a snack on their own.

Whole grains in balanced portions

Whole grains like millet, brown rice, and oats are usually better than processed grains, but even healthy carbs should be eaten in reasonable portions—especially if you’re dealing with kidney issues. The idea isn’t to avoid them, but to balance them. Combine grains with vegetables or beans for meals that feel filling but still gentle on your system.

Before you make any changes

There’s no shortage of advice about what to eat and what to avoid. But if you’re dealing with kidney concerns—or just want to take better care of them—it’s best to speak with your doctor or a dietitian. Everyone’s needs are different. Still, choosing foods that support your kidneys instead of straining them is always a good start.

Your kidneys don’t need grand gestures—just small, consistent choices. And that kind of care often starts in the kitchen.

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Health

Which Fruits Are Highest in Calcium?

Published

3 weeks ago

17 September 2025

Ogbu Agbaji

When it comes to calcium, most people immediately think of milk, cheese, or yoghurt. But if you don’t consume dairy or just want variety, certain fruits can help fill the gap. While they won’t match dairy in calcium content, these fruits can contribute meaningfully to your daily needs.

Why Calcium Matters

Calcium isn’t just for strong bones and teeth. It also keeps muscles working properly, supports nerve function, and helps maintain a steady heartbeat. A consistent intake is essential at every stage of life, especially for growing children, women over 30, and older adults who face higher risks of bone loss. Here are some fruits that deliver calcium

Oranges

Oranges are widely available in Nigeria and more than just a source of vitamin C. A medium-sized orange contains around 60 mg of calcium, and fresh juice, particularly fortified versions, can provide even more.

Figs (Fresh and Dried)

Figs are among the top fruit sources of calcium. Five fresh figs offer roughly 90 mg, while half a cup of dried figs can reach about 120 mg. They also provide fiber and potassium, making them a wholesome addition to snacks or breakfast bowls.

Blackcurrants

Though less common locally, blackcurrants are worth noting. 100 grams supply about 55 mg of calcium and antioxidants that support overall health.

Kiwis

A cup of sliced kiwis contains approximately 35 mg of calcium. They also provide vitamin C, which helps the body absorb calcium from other foods.

Mulberries

Mulberries contain roughly 39 mg of calcium per 100 grams. They are also rich in iron and vitamin K, both of which work alongside calcium to maintain strong bones.

Papaya (Pawpaw)

Papaya is a staple in Nigerian markets and households. 100 grams provides about 30 mg of calcium. It’s refreshing on its own or paired with a splash of lime for breakfast or snacks.

Tangerines

Tangerines contain around 37 mg of calcium each. They are easy to carry, naturally sweet, and a convenient way to get a small calcium boost between meals.

Making Fruits Work for You

Fruits alone won’t meet your daily calcium requirement. However, when combined with vegetables, beans, or fish, they help you get closer without relying solely on dairy. For Nigerians, enjoying seasonal fruits like pawpaw, oranges, or tangerines is a simple and tasty way to support bone health.

Health

Easiest Ways to Boost Dopamine Naturally

Published

3 weeks ago

12 September 2025

Ogbu Agbaji

Dopamine is a brain chemical that drives motivation, focus, and the sense of reward. Low levels can contribute to fatigue, reduced drive, and in some cases, depression. Fortunately, there are natural ways to support dopamine production without supplements or medications.

Move Your Body

Physical activity is one of the most effective ways to increase dopamine. You don’t need hours at the gym, brisk walks, dancing in your living room, or even light jogging around your compound can help. What matters most is regular movement, not intensity. Over time, consistent activity helps maintain healthy dopamine levels.

Eat Foods That Support Dopamine

Certain foods contain tyrosine, an amino acid essential for dopamine production. Beans, groundnuts, eggs, chicken, fish, and soy are excellent choices. Fruits such as bananas and avocados can also support dopamine naturally. Diets high in sugar and heavily processed foods, on the other hand, may interfere with dopamine regulation.

Prioritise Quality Sleep

Adequate rest is vital for dopamine balance. Research shows that dopamine levels rise in the morning but drop significantly when sleep is inadequate. Aim for seven to eight hours each night. Establish a consistent sleep schedule and reduce screen time before bed to improve quality rest.

Get Natural Sunlight

Exposure to sunlight helps the brain produce dopamine and supports vitamin D levels, which are important for brain function. Spending 15 to 20 minutes outdoors in the morning or late afternoon is sufficient to stimulate production. Even sitting by a bright window can help on cloudy days.

Achieve and Acknowledge Small Goals

Dopamine increases when you complete tasks or achieve goals. Break larger projects into smaller steps and celebrate milestones along the way. This could be finishing a work task, completing a week of workouts, or sticking to a healthy eating plan. The satisfaction reinforces positive motivation.

Foster Social Connections

Interacting with friends and family, sharing laughter, and offering support to others all trigger dopamine release. Strong social connections are not just enjoyable; they actively influence brain chemistry and overall wellbeing.

Maintaining healthy dopamine levels is about balance, not constant stimulation. Incorporating movement, nutritious foods, sufficient sleep, sunlight, achievable goals, and meaningful social connections into your daily life can naturally support motivation, focus, and overall mental health.

Health

Early Signs of Alzheimer’s You Shouldn’t Ignore

Published

4 weeks ago

11 September 2025

Tega Ekeri

Many people dismiss forgetfulness as a normal part of ageing, but when memory lapses begin to disrupt daily routines, they may point to something more serious. Alzheimer’s disease, the most common cause of dementia worldwide, affects millions each year. As Nigeria’s elderly population continues to grow, recognising the early signs is becoming more important for families who want to provide timely care and support.

Persistent Forgetfulness

Misplacing household items is normal. Concern arises when someone repeatedly forgets important dates, asks for the same information several times, or struggles to recall events that just happened.

Difficulty With Familiar Tasks

Cooking a well-known meal, managing household finances, or following the steps of a regular chore can suddenly feel confusing. These are not new challenges but tasks that used to be second nature.

Disorientation With Time and Place

People may lose track of dates, seasons, or where they are. In some cases, they may think they are in a different year or feel lost in a familiar environment.

Language and Communication Problems

Alzheimer’s can affect speech. A person might struggle to find the right words, lose track of conversations, or repeat the same questions without realising. Over time, this makes social interaction increasingly difficult.

Poor Judgment

Unusual decision-making can be another early warning. Examples include giving away large amounts of money, neglecting self-care, or showing a lack of awareness in situations that once seemed routine.

Withdrawal From Social Life

When following conversations becomes difficult, some people begin to avoid gatherings, hobbies, or close friends. This withdrawal is sometimes misunderstood as depression or shyness.

Mood and Personality Changes

Sudden irritability, suspicion, or a loss of interest in long-enjoyed activities may be linked to changes in the brain, not simply “bad moods.”

Medical experts stress that these signs alone do not confirm Alzheimer’s. However, they are strong reasons to seek evaluation by a doctor. In Nigeria, where many people delay health checks until symptoms worsen, spotting these changes early is critical. While there is no cure yet, recognising the warning signs promptly allows for treatment, lifestyle adjustments, and stronger family support. These steps that can greatly improve quality of life.