5 A DAY CSA

 
Who knew?

We always knew our role in public health. The front line of health and wellness has always included  farmers- the men and women that feed the soil, microorganisms, plants, and humans the  vitamins, minerals, protein, complex carbohydrates, fiber and fats needed for  health and wellness.

Visit a farmers market, farm store or farm and you will find a farmer knowledgeable on the nutritional value of their harvest.

As rates of Type 2 diabetes, heart disease and even cancer increase in young adults, farmers have become vital partners in public health. outreach. Local foods deliver the   rich flavors colors and nutrients, especially complex carbohydrates , crucial for human health.  Before you follow the recommendations of influencers and social media personalities that  vilify carbohydrates, understand the key roles of complex carbohydrates  in human physiology.

Dietary fiber is a complex carbohydrate and the  unsung and often overlooked hero when it comes to  the health and wellness of your gut microbiome, GI tract and cardiovascular system. 

Soluble  fiber  found in beans, barley, peas , apples and carrots, help decrease sugar and fat  absorption rates which can help lower blood sugar levels  for everyone, including those living with pre-diabetes or diabetes. For patients with  Type 1 and Type 2 diabetes, normalizing blood sugar levels can  reduce the blood vessel damage to the  brain , kidneys and heart as well as peripheral nerves. Who doesn't enjoy  a nice bowl of black bean soup, oatmeal with apples, coleslaw or even carrot cake?

Insoluble fiber  found in beans, potatoes and leafy green vegetables, passes through the digestive tract with little breakdown from digestive enzymes, or stomach acid. This undigested fiber  adds bulk to bowel movements, helps prevent constipation and with fermentation forms butyrate, an energy source for colon cells and the gut microbiome. Early research has shown  insoluble fiber to reduce the risk of colon cancer and  in some cases, decrease side effects from chemotherapy. 

As you can see, complex carbohydrates are not the enemy. Instead, diets high in ultra processed carbohydrates -cookies, chips, donuts french fries, and sodas-  now contribute to increasing rates of preventable illnesses seen previously primarily in older adults. As a result, many  from Gen Z  now have a front row seat to  family members, friends and loved ones  living with the pain and complications from  chronic and sometimes, preventable, illnesses. For this generation, food is not medicine. Food is a delicious tool for preventing illness  before medicine is necessary.

This is also a goal for our CSA. Our fruit and veggies in  your rich home home -cooked meals  can help  grow strong families and strong.community members  

 Local food for Local families.

To help the new and sleep deprived parents, for  the  first few  months I became personal chef for the family to help  the new mom produce the healthiest breastmilk possible. This experience  reinforced my belief that most parents, with children, especially the parents of newborns, need the support of their extended family and friends. Baby showers,  and gender reveal parties are fun, but in  most countries around the world, grandparents, aunts, uncles and other functional members of the village continue to support  new parents with  meals and household chores.

Cooking for my growing family has been a joy, an opportunity   to cook familiar and new recipes, and an opportunity to taste and learn about new foods. Friends and family    generously contributed fresh, homemade meals which were greatly appreciated. From egusi soup to  Chapman cocktail, I became familiar with more and more traditional Nigerian cuisine - all packed with spices, antioxidants, lean meats, fish, leafy greens and vegetables.  

While the  Mediterranean diet has been extensively researched and promoted as the gold standard for a healthy diet, more research is needed into the diets from other parts of the  globe. After enjoying so many foods from Nigeria, Sierra Leone, Togo, Senegal and Liberia, foods filled with leafy greens, complex carbohydrates and spices, the African Heritage Diet, especially beneficial for the lactose intolerant among us, hits the mark when it comes to flavor and meeting the nutritional needs of children and adults.

Especially the vitamin folate.

Folate, Vit B9, also known as folacin, is critical for cell growth, especially in early pregnancy to decrease the risk of neural tube and birth defects.  One cup of spinach contains almost 100 mcg of RDA of the recommended 400 mcg  for men and women over 19 years of age. Pregnant and breastfeeding persons require 600 mcg and 500 mcg , respectfully. With a side dish of 1/2 cup of the New Year's favorite, black-eyed peas ,  another 100 mcg of folate  is added to your plate.

While the term "African Heritage Diet " references a vast continent with a diverse history of people and cuisines, a common finding  is the presence of complex carbohydrates - cassava, plantain, cocoyam, yucca, millet, sorghum and maize. The metabolism of  these fiber rich foods stimulates the growth of  beneficial bacteria in the  gut microbiome, and produces  butyrate, an energy source for  colon cells. Ongoing  lab and clinical research increasingly notes the benefits of fiber rich diets for beneficial bacteria growth and possible  colon cancer  prevention. 

The foundation of the African Heritage Diet  also includes  a variety of green, leafy vegetables  like malabar spinach, avuvo, jute leaf, sweet potato greens, amaranth and water leaf. Green leafy greens provide the daily vitamins, antioxidants and micronutrients but the culinary skills   of the  gifted hands that   prepare dishes like  Liberian potato greens, efo riro,  groundnut stew, or malabar spinach  and  black-eyed pea curry, make eating your daily vitamins simple.

A recent study noted that over half of U.S. 1 to 5 years of age children don't eat one vegetable daily and 30% didn't eat a fruit daily. The increasing numbers of  children  diagnosed with hypertension , Type 2 diabetes , obesity and NAFLD-nonalcoholic fatty liver disease- is fueled by diets packed with sugar/sugar substitute beverages, energy drinks, ultra-processed foods and calorie rich/nutritionally poor meals from  restaurants,  corner stores, convenience stores and vending machines.

For 5 A DAY CSA, 2023 will be the year where we explore recipes that embrace the traditional foods of Africa with a focus on West Africa, in particular. With our  harvest of sweet potato greens, okra, spinach, malabar spinach, avuvo, jute leaf , Paul Robeson heirloom tomatoes and hot peppers, this year promises to be a  year that you won't want to miss.


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