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Healthy Eating on a Budget – Affordable Nutrition Options

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A Nigerian girl healthy and happy as she prioritises healthy eating. She holds a fruit cup in her hands and has a beautiful smile.
Affordable Healthy Eating in Naija: Yes, It’s Possible!

Eating healthy in this day is no longer optional but mandatory especially if you want to enjoy a better quality of life. The good news? Eating healthy shouldn’t equate to breaking the bank especially in Nigeria that is packed full with food options that are both healthy and very affordable.

So instead of worrying about high cost of nutritious eating, take a tip or two from this article, and yes, whether you are a student, parent, employee or entrepreneur, this is a practical guide on how to eat well with little money and eat healthy without the fear of going broke!

  1. Go Local – Natural + Affordable = Healthy Meals on a Budget
Ogi also known as pap is a Nigerian meal that is not just tasty but also very nutritious

Ogi also known as Pap is not only nutritious but an affordable Nigerian meal

Local foods are mostly fresher, cheaper and healthier especially when you buy them from local markets around you.

  • Brown rice and ofada rice give you a healthy amount of fiber.
  • Beans and lentils are easily accessible and cheaper options of protein.
  • Yam and sweet potatoes are rich in complex carbohydrates.
  • Pap, popularly known as Ogi can be made from corn or millet and is a popularly meal for breakfast while providing carbohydrates, B-Vitamins, Magnesium, Phosphorus, Calcium amongst other nutrients.

If eating healthy and affordable is something you want to try, buying local foods especially in season will save you a lot more that imported options and will also provide to your nutritional needs.

  1. Vegetables in Season = Save more + Healthier Alternative
Okra is one Nigerian vegetable that is high in nutrients and also affordable

Okra is one Nigerian vegetable that is high in nutrients and also affordable

One of the surest ways to save more while eating earlier is prioritizing getting vegetables in bulk. Vegetables like ugu, waterleaf, okro, spinach, scent leaf amongst many others are packed with essential vitamins and minerals and bulk buying especially in local markets come with more affordable offers.

Then you can go ahead to preserve them by drying, refrigerating or turning them in soups so they last longer.

 

  1. Protein – What if They Don’t Have to be Expensive?
Eggs - nutritious, affordable, and high in proteins and other nutrients the body needs.

Eggs – nutritious, affordable, and high in proteins and other nutrients the body needs.

When you think protein, you usually think beef, turkey, chicken or goat meat but what if getting a good dose of protein wasn’t so expensive.

Some options that also provide protein while being affordable are eggs, moi-moi, akara, groundnuts, peanut butter, soya beans, local fish like Titus, catfish or mackerel and don’t forget dried fish and crayfish. The last two options don’t only provide you a good amount of protein but add taste and flavor to your soups or stew.

  1. Fruits on a Budget.
A fruit basket containing a variety of nutritious fruits that are also affordable.

Fruits are a most for healthy living but you don’t have to break the bank to get them!

You don’t need the exotic berries and fruits like strawberries, blueberries, Kiwis, Cherries and the like to stay healthy.

If you are a Nigerian, here are cheaper options to explore and their nutritional components:

  • Bananas – Carbohydrate, Potassium, Vitamin B6, Fiber and Vitamin C
  • Oranges – Vitamin C, Folate, Potassium, Fiber, Natural sugars and Antioxidants.
  • Pineapples – Vitamin C, Manganese, Bromelain, Fiber and Natural sugars.
  • Pawpaw – Vitamin C and A, Folate, Papain enzyme, Fiber and water content.
  • Watermelons – 90% Water, Vitamin C and A, Lycopene, Potassium and Low calories.
  1. Shop Smart and Plan Meals.
Batch making and planning foods is a Nigerian method that doesn't just help you save time but more money too!

Making meals in batch won’t just save money, it’s time efficient as well.

One of the ways to not just buy things in bulk but also to plan meals. Here are a few things to keep in mind:

  • Have a meal plan so you are organized and avoid spending impulsively.
  • Make meals in batches – soups, stews and jollof rice can be cooked in batches that last a few days and can be preserved by refrigerating.
  • Avoid processed meals and snacks as they have little to no nutritional value and are usually expensive.
  • Use storage methods like freezing, refrigerating or sun-drying to preserve both cooked and raw foods and fruits.
  1. Hydrate Right + Affordable Superfoods
Zobo juice is a nutritious and tasty drink that doesn't just provide nutrients but also refreshment, especially when served chilled.

Zobo juice is a nutritious and tasty drink that doesn’t just provide nutrients but also refreshment, especially when served chilled.

Water is still the number one drink your body needs but if you want to be a little extra, go for healthier options like zobo, kunu, homemade smoothies and fruit juices. Avoid sugary carbonated drinks and sodas as they impact your health negatively in the long run.

Also, daily doses of superfoods like Moringa leaves, Tigernuts, Garlic and Ginger will give you a healthy dose of nutrients you’d need.

Eating healthy, especially in Nigeria, is less about expensive diets and imported foods and more about taking what’s available and utilizing them to get what your body needs!

Whether it’s from the local market or your garden, it’s possible to nourish your body without breaking the bank! Also remember that health is wealth and it starts with what you eat!

ALSO SEE: 5 Reasons why Eating Fruits and Vegetables Regularly Would Make You Healthy

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Health

Does a sprinkle of Sea Salt in Water Make it Healthier?

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You’ve probably seen posts claiming that a pinch of sea salt in your water can boost your health. From better skin to improved digestion, the trend has been spreading fast. But how much of it is true, and how much is just another wellness fad?

Sea salt contains small amounts of minerals, including magnesium, calcium, and potassium. These are nutrients the body actually needs. A pinch of sea salt, however, provides only trace minerals, too small to noticeably affect your nutrient intake.

It can still have a benefit in certain situations. People who sweat a lot, such as athletes or those living in hot climates, may find that a small sprinkle helps replace electrolytes lost through sweat. Others simply enjoy the flavor, which can make it easier to drink more water and stay hydrated.

Too much salt, even sea salt, can be harmful. High intake can increase blood pressure and strain the kidneys. A light pinch is enough; there’s no need to turn it into a “health tonic.”

At the end of the day, water itself is the real deal. Whether plain or lightly salted, staying hydrated supports your skin, digestion, energy, and overall wellbeing. Sea salt may add a tiny mineral boost or make the water more enjoyable, but it is not a magic solution.

If you like the taste and it encourages you to drink more, go ahead. True health comes from simple habits: staying hydrated, eating well, and keeping a consistent daily routine.

 

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Health

How to Maintain Your Workout Routine While Travelling

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Travel shakes up routines. Long flights, road trips, and late check-ins often push workouts to the bottom of the list. But staying fit away from home doesn’t need to be complicated; you just need smart adjustments.

Your Bag Can Be Your Gym

You don’t need heavy equipment to stay active. A skipping rope, resistance bands, or even a yoga mat can fit easily into your bag. Ten minutes of skipping in a hotel courtyard or resistance band squats in your room are enough to keep your muscles engaged.

Work Out With What You Find

Not every hotel comes with a fitness centre, but your environment is full of possibilities. Stairs can give you a cardio boost. A corridor works for walking lunges. Park benches are perfect for step-ups or push-ups. At the beach, sand turns a light jog into resistance training.

Short Bursts, Big Results

When your schedule is packed, an hour-long workout is unrealistic. Aim for short, focused sessions instead. HIIT works well on the road: a quick circuit of squats, burpees, and planks can raise your heart rate faster than a treadmill run.

Turn Fun Into Fitness

Exploring on foot doubles as exercise. Walk through new neighbourhoods, cycle instead of taking a cab, or dance the night away at a local spot. It may not feel like a workout, but your body still gets the reward.

Flex Your Routine

Trying to copy your full home schedule often leads to frustration. If you usually train five times a week, aim for three solid sessions while travelling. A few steady workouts matter more than forcing perfection.

Give Yourself Permission to Rest

Travelling can be draining. Jet lag, long drives, or back-to-back events take their toll. Don’t feel guilty if you need a break. Rest is recovery, and your body will thank you when you’re back on track.

Travelling doesn’t have to erase weeks of progress. Stay flexible, keep moving, and you’ll return home without the dreaded “starting over” feeling.

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Health

What Happens When your Estrogen is High

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Hormones influence more of our daily lives than we often realise, shaping mood, energy, sleep, and even how our bodies change over time. Among them, estrogen is one of the most important. While it is usually linked to women, men also produce it in smaller amounts. When estrogen levels rise above the healthy range, the body begins to react. Sometimes the effects are impossible to ignore.

Why estrogen matters

Estrogen regulates menstrual cycles, strengthens bones, keeps skin supple, and influences how fat is distributed. In men, it supports fertility and sexual health. Too much estrogen, however, can disrupt the body’s natural balance and trigger a range of health problems.

How high estrogen shows up

Excess estrogen often shows in the body before a blood test confirms it. Many women notice weight gain, particularly around the hips and thighs. Men may experience fat building up around the stomach, or in some cases, enlarged breast tissue.

Emotional health can also be affected. High estrogen may bring mood changes, such as irritability, anxiety, or unexpected sadness.

For women, menstrual cycles may become irregular, with heavier bleeding or more painful cramps than usual.

Physical discomfort is another common sign. Bloating and breast tenderness can appear because estrogen influences fluid retention.

Some people also report persistent fatigue. This is the type of tiredness that lingers even with enough rest, often paired with difficulty concentrating or feeling mentally slowed down.

What causes estrogen to rise?

Several factors can push estrogen beyond its healthy range. A diet heavy in processed foods, sugar, and alcohol is a common contributor. Stress also plays a role, since it affects how the body regulates hormones. Certain medications, like birth control or hormone therapy, can raise levels. Health conditions such as ovarian cysts, obesity, or thyroid disorders may also be involved.

Getting estrogen back in check

Correcting hormone levels takes time, but steady changes can help restore balance. A diet built on vegetables, lean protein, and whole foods can reduce the strain on the body. Regular exercise not only manages weight but also supports healthy hormone activity. Limiting alcohol is important since the liver is responsible for processing estrogen. Stress management, whether through exercise, meditation, prayer, or other calming routines, helps prevent further imbalance.

When lifestyle adjustments do not bring relief, medical guidance is key. A simple blood test can confirm estrogen levels and help a doctor design the right treatment plan.

The bottom line

High estrogen should never be dismissed. Paying attention to the early warning signs and taking steps to address them can protect long-term health and improve overall wellbeing.

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