Health and Nutritionby Guillit Amakobe

Canada and Kenya's Health Food Guide Comparison

Kenya is a multiracial society, the majority of people comprising native ethnic groups. The rest of the population is Asian, Arab, and European. The official languages of Kenya are Swahili and English.

Traditional Kenyan foods reflect the many different lifestyles of the various groups in the country. Most Kenyan dishes are filling and inexpensive to make.

1.Canada and Kenya Health Food Guide Chart

Canada

2. (a) Kidney beans

Kidney Beans Nutrients % Benefits;Calories = 225

Molybdenum 295 Protect the body from candida growth, expels toxins (candida yeast) from liver.

Folate 58 Helps the body to produce new cells, including blood cells.

Copper 45 Helps in proper growth, energy production and reduces cholesterol.

Fiber 42 Helps in digestion and lowers blood cholesterol.

Manganese 38 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc.

Phosphorus 35 Works with calcium for healthy bones.

Protein 31 Builds muscle

Vitamin B1 23 Helps prevent heart ailment & ingestion.

Iron 22 Helps red blood cells carry oxygen in the body.

Potassium 20 Balances chemical & controls blood pressure.

Magnesium 19 Protects bones,keeps muscle& nerves working well

Kale

Kale Nutrients % Benefits; Calories = 36%

Vitamin K 180 Helps blood to clot, lowers risks of osteoporosis (bones),bleeding,atherosclerosis(heart attack/stroke

Vitamin A 98 helps eyesight,bones,teeth & skin.

Vitamin C 71 Builds healthy gums & blood vessel;fight disease & infection

Manganese 27 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc.

Copper 22 Helps in proper growth, energy production and reduces cholesterol.

Vitamin B6 11 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness

Fiber 10 Helps in digestion and lowers blood cholesterol.

Calcium,Omega-3fats

95

Builds strong bones & teethHelps lower risk of heart disease.

Potassium,Iron

87

Balances chemical & controls blood pressure.Helps red blood cells carry oxygen in the body.

Vitamin E,Folate (Vit B)

74

Improves blood circulation and slows down ageingHelps the body production of new cells, blood cells.

Vitamin B2,Magnesium

76

Reduce risk of heart ailments, diabetes & migraineProtects bones,keeps muscle& nerves working well

Vitamin B1,Vitamin B3

64

Prevents damage to the lens of the eye (cataracts).Helps treat skin ailments and anemia.

Protein,Phosphorus

65

Builds muscles.Works with calcium for healthy bones

Potatoes

Potatoes Nutrients % Benefits; Calories = 161%

Vitamin B6 32 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness

Potassium 26 Balances chemical & controls blood pressure.

Copper 22 Helps in proper growth, energy production and reduces cholesterol.

Vitamin C 22 Builds healthy gums & blood vessel;fight disease & infection

Manganese 19 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc.

Phosphorus 17 Works with calcium for healthy bones

Fiber 15 Helps in digestion and lowers blood cholesterol.

Vitamin B3 15 Helps treat skin ailments and anemia.

Pantothenic acids (Vit B5)

13 Relieves stress and reduces graying of hair

2. (c) My Cultural Food; Ugali

Ugali Nutrients % Benefits; Calories = 0

Phosphorous 8 Works with calcium for healthy bones.

Vitamin B3 8 Helps treat skin ailment and anemia

Manganese 7 Lower risks of epilepsy, inflammation & sprains, and boosts body metabolism & thyroid function etc.

Fiber 7 Helps in digestion and lowers blood cholesterol.

Vitamin B6 6 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness

Banana

Banana Nutrients % Benefits; Calories = 105%

Vitamin B6 25 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness

Manganese 16 Lower risks of epilepsy, inflammation & sprains, and boosts body metabolism & thyroid function etc.

Vitamin C 14 Builds healthy gums & blood vessel;fight disease & infection

Potassium 12 Balances chemical & controls blood pressure

Fiber 12 Helps in digestion and lowers blood cholesterol.

Copper 10 Helps in proper growth, energy production and reduces cholesterol.

Biotin (Vitamin B7)

10 Improves metabolism and helps treat skin disoders.

Igokho; Chicken/kukuIgohko, Pasture-

Raised (Chicken)Nutrients % Benefits; Calories 187%

Vitamin B3 97 Helps treat skin ailment and anemia

Protein 70 Builds muscle

Selenium 57 protect heart diseases, boost immune system,reduce inflammation, prevent cancer,boost hair,& hormones balance

Vitamin B6 40 Beneficial in treating menstrual disorders, piles, diabetes & motion sickenss

Phosphorous 37 Works with calcium for healthy bones

Choline 23 Helps in reducing memory loss, respiratory health, prevents cancer, stimulate appetite etc

Pantothenic Acid (vit B5)

22 Relieves stress and reduces graying of hair

Vitamin B12 16 Provides relief from symptoms of anemia, liver and kidney disorders.

Sukuma wiki; Kale/ Collard Greens

Sukuma wiki

Nutrients % Benefits; Calories = 36%

Vitamin K 180 Helps blood to clot, lowers risks of osteoporosis (bones),bleeding,atherosclerosis(heart attack/stroke

Vitamin A 98 helps eyesight,bones,teeth & skin.

Vitamin C 71 Builds healthy gums & blood vessel;fight disease & infection

Manganese 27 Lower risks of epilepsy,inflammation & sprains and boosts body metabolism & thyroid function etc.

Copper 22 Helps in proper growth, energy production and reduces cholesterol.

Vitamin B6 11 Beneficial in treating menstrual disorders, piles,diabetes & motion sickness

Fiber 10 Helps in digestion and lowers blood cholesterol.

Calcium,Omega-3fats

95

Builds strong bones & teethHelps lower risk of heart disease.

Potassium,Iron

87

Balances chemical & controls blood pressure.Helps red blood cells carry oxygen in the body.

Vitamin E,Folate (Vit B)

74

Improves blood circulation and slows down ageingHelps the body production of new cells, blood cells.

Vitamin B2,Magnesium

76

Reduce risk of heart ailments, diabetes & migraineProtects bones,keeps muscle& nerves working well

Vitamin B1,Vitamin B3

64

Prevents damage to the lens of the eye (cataracts).Helps treat skin ailments and anemia.

Protein,Phosphorus

65

Builds muscles.Works with calcium for healthy bones

Multicultural Food Variety in Kenya.

Matoke Platain Banana Stew

Madazi Irio (mashed peas and potatoes)

Nyama Choma(grilled meat)

Githeri (bean and corn)

Thank you

Meat stew

Pilau(Spiced Rice)