Citiglobe Ltd

10/09/2025

Must take supplements if you're in the early stage of pregnancy or trying to conceive!
Kindly share to your mum, sister, friends 🧡

13/08/2025

Stay hydrated the right manner with the right electrolytes.

15/07/2025

Prevent burnouts from work, social media, emails and all the stress of life!

13/07/2025

05/07/2025

Be aware of the sweetners you consume. Does Zero calories really means "ZERO" calories?

Follow us for more evidence based science, don't miss out.
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Please share to educate others!

03/07/2025

"We may never need to rely on antidepressants if we ensure our hormones and nutrient levels are properly balanced."

02/07/2025

Know more about your vitamin Bs. If you are prescribed vitamin B12, its better to take vitamins Bs together as they work together synergistically as a unit.

01/07/2025

Why take vitamin supplements when you can have it on your plate!?

01/07/2025

"Did you know that the health of your gut lining can influence how quickly you age? Eating gut-friendly foods that support beneficial bacteria may promote healthier, more radiant skin."

Here's a comprehensive list of gut-healthy foods categorized for easier understanding. These foods support the gut microbiome (gut bacteria), enhance digestion, and help maintain a healthy gut lining.
🥬 1. Fermented Foods (Rich in Probiotics)
These contain live bacteria that can help balance your gut flora:
1. Yogurt (with live cultures)
2. Kefir
3. Sauerkraut (raw/unpasteurized)
4. Kimchi
5. Miso
6. Tempeh
7. Natto
8. Kombucha

I know, the above can hardly be found in Sierra Leone, but we have yogurt. Eating organic unsweetened yogurt is a great choice.

Tip: you can gather some cabbage, onions, cucumber, bell pepper, soak them in water mixed vinegar, salt, honey or sugar and leave for days in fridge or at room temperature. There you've got your fermented food! You can put that with your salad or sandwiches.

🌾 2. Prebiotic Foods (Feed Good Gut Bacteria)
Prebiotics are types of fiber that nourish probiotics:
1. Garlic
2. Onions
3. Leeks
4. Asparagus
5. Bananas (especially slightly green)
6. Jerusalem artichokes
7. Chicory root
8. Dandelion greens
9. Oats (whole or steel-cut)
10. Barley
11. Apples (especially with skin)
12. Flaxseeds

🫘 3. High-Fiber Foods (Support Digestive Health)
These keep things moving and support a healthy gut lining:
1. Legumes (lentils, chickpeas, black beans)
2. Whole grains (brown rice, quinoa, bulgur)
3. Vegetables (broccoli, carrots, spinach)
4. Fruits (berries, pears, kiwi, figs)
5. Nuts & seeds (almonds, chia, pumpkin seeds)

In Salone, we call pumpkin seeds as egusi. There are many foods in the local market that are good for us.

🧄 4. Polyphenol-Rich Foods (Feed Beneficial Bacteria & Reduce Inflammation). Polyphenols are antioxidants that act like prebiotics:
1. Berries
2. Green tea
3. Olive oil
4. Cocoa & dark chocolate (≥70%)
5. Red wine (in moderation)
6. Cloves, rosemary, turmeric

🐟 5. Omega-3 Fatty Acid Foods (Reduce Gut Inflammation). Omega-3s promote a balanced immune response:
1. Fatty fish (salmon, mackerel, sardines)
2. Chia seeds
3. Flaxseeds
4. Walnuts

💧 6. Hydrating Foods & Fluids. Proper hydration supports digestion and gut motility:
1. Water
2. Cucumber
3. Celery
4. Bone broth (also supports gut lining due to collagen & glutamine)

01/07/2025

29/06/2025

Stay ahead with timely health updates and evidence-based insights—follow our WhatsApp health channel, Vital Health Brief, today to stay informed and empowered.

25/03/2025

Sleep deprivation or bad sleep quality is a global issue, here are some tips to help you sleep better and avoid weight gain, which can cause diabetes and many other chronic diseases.