WAYS IN MAY

Nourishing Men's & Women's Health the African Way + Food as Prevention, Not Just Cure

In many African traditions, food is medicine. Meals are prepared not just for taste, but for 

strength, healing, longevity, and a celebration. By returning to these roots, we can better support 

our bodies and reduce the risk of chronic illnesses. 

The month of May is here, and packed with several important health and social awareness 

themes. We are going to focus on the health part because health is wealth. When we focus on our 

emotional well-being, heart health, reproductive health, hormonal balance (men's too), active 

lifestyle, balance diet, overall wellness, and "Wellness for Mom" since it's Mother's Day month, 

we are stronger individually and together. 

However, every month should be a powerful reminder that health matters for both men and 

women. This month, let's raise more awareness, take more action, and make (or maintain) 

intentional choices that support long-term wellness. But caring for our health doesn't have to feel 

overwhelming. For many of us, sometimes, it starts right in the kitchen, with the foods we eat 

every day. 

At Southwest Farmers Market, we believe that traditional foods hold timeless wisdom. They 

don't just fill you up. They fuel your body, restore balance/health, and help prevent illnesses. 

This month, we're highlighting how African ingredients and meals can support both men's and 

women's health, while bringing you closer to cultures, community, better living, and appreciating 

the women and men in our lives. 

SUPPORTING MEN'S HEALTH THROUGH NUTRITION 

Men often face health challenges like high blood pressure, heart disease, enlarged prostate, and 

low energy levels; many of which are connected to diet and lifestyle, or simply getting old. A 

childhood friend of mine was recently diagnosed with an enlarged prostate. When he asked his 

doctor what's next, he said, "Nothing. It's part of getting old." I was shocked and disappointed 

that his supposed licensed physician did not advise him to make some lifestyle changes like 

improve his nutrition, exercise, and lifestyle. It's important to always advocate for yourself. 

Key nutrients & foods to focus on: 

• Protein-rich beans & lentils: Support muscle strength and heart health 

• Leafy greens (ugu, spinach, bitter leaf): Help regulate blood pressure 

• Garlic & ginger: Support circulation and reduce inflammation 

• Whole grains (millet, brown rice, oats): Improve energy and digestion 

Simple meal idea 

Beans porridge with plantains or a hearty vegetable stew with lean protein. This simple dish is 

filling, energizing, and heart-friendly. 

In-store tip: Stock up on pantry staples like beans, grains, and natural spices to build meals 

that keep you strong and energized. 

NOURISHING WOMEN'S HEALTH NATURALLY 

As women, our bodies go through many changes, from hormonal shifts to reproductive health, 

back to hormonal shifts, and beyond. For me, it's been painful and discomforting experiencing 

perimenopause in ways no one ever told me about, and I never imagined. I have come to 

understand and appreciate that nutrient-dense foods can help support balance, strength, and 

overall well-being, especially during perimenopause and menopause stages. 

Key nutrients & foods to focus on: 

• Iron-rich foods (leafy greens, beans…): They support energy and prevent fatigue 

• Healthy fats (palm oil in moderation, nuts, seeds): They support hormone balance 

• Fiber-rich foods (yam, plantains, vegetables): These aid digestion and hormone 

regulation 

• Fermented foods (ogi, fermented cassava): Definitely support gut health and immunity 

Simple meal idea 

Vegetable-rich egusi soup paired with oat/fufu/garri, or a nourishing porridge made from millet 

are comforting and deeply supportive. Just last week, I bought ingredients from Southwest 

Farmers Market and made a big pot of very delicious egusi soup with fresh spinach, fresh 

proteins, and dried proteins like dried fish and stockfish (cod), and local spices. My 20-year-old 

son ate it with pounded yam made with fresh yam like the world was coming to an end. I enjoyed 

my bowl of soup with unripened plantain fufu. 

In-store tip: Ask us about our selection of traditional flours, grains, and fresh produce & 

proteins to help you build balanced meals for every stage of your life. Also, surprise your mom 

or wife with all her favorite ingredients and proteins. 

 Shared Health Starts at Home 

While men and women have different health needs, many of the same foods support both. I know 

from experience that cooking and eating together help to create stronger families and healthier 

communities. This is one of the habits that I have formed over the years with my now four young 

adult kids, and we treasure every moment. Making small, consistent changes like cooking more 

meals at home or choosing whole foods can have a lasting impact on your health. 

Power foods for everyone: 

• Fresh vegetables and herbs 

• Whole, unprocessed grains 

• Natural spices instead of processed seasonings 

• Hydrating drinks like hibiscus (zobo) and natural fruit blends 

This May, we hope that you will take the opportunity to: 

• Be more mindful of what you eat 

• Choose fresh, nourishing ingredients 

• Reconnect with traditional meals that support your well-being 

 A Blessing for Your Health This May

As you move through this month, let these words guide and encourage you: 

• May your body be strengthened by the foods you eat and the choices you make 

• May your mind find peace in moments of rest, nourishment, and care 

• May your home be filled with wellness, as meals bring healing and connection 

• May your energy be restored daily, through wholesome, natural foods 

• May your family thrive in health, supported by love, tradition, and good nutrition 

Visit Us This Month for Your Health Essentials 

We strive to make it easier for you to care for yourself and your loved ones with our Men's & 

Women's Health Food Picks, a curated selection of ingredients designed to support energy, 

balance, and overall wellness. Whether you're preparing meals for strength, healing, or 

prevention, you'll find everything you need right here. 

Stronger bodies. Healthier families. One meal at a time. 

Happy Mother's Day to all the women in our lives! 

By Nkem DenChukwu