Overcooked meals depriving Ghanaians of vital nutrients — Nova Wellness CEO

In Ghana, the daily rhythm of life is often measured by the pots bubbling on open fires and stoves, where meals are prepared with care and tradition. Yet a growing chorus of health experts warns that the very methods that make these dishes beloved might be compromising their nutritional value. Dr Naa Asheley Ashietey, a chiropractor and CEO of the Nova Wellness Centre, sounded this warning on Joy FM’s Personality Profile, urging Ghanaians to rethink not just what they eat, but how they prepare it.

“Food is life,” she declared, “but a lot of our food is highly cooked. If you’re eating fufu and soup, the soup has been boiled over 10 billion times. And so I’ve been starting to think, how much nutrients do we really get from our nutrition here in Ghana? Looks like we’re burning it all out.” Her analogy, though hyperbolic, underscores a serious concern: prolonged exposure to heat can degrade vital nutrients, particularly vitamins and phytonutrients abundant in fresh produce.

Traditional Ghanaian meals are often built around staples like maize, cassava, plantain and rice, accompanied by soups and stews rich in fish or meat. While these dishes provide ample carbohydrates and protein, they frequently lack sufficient fresh fruits and vegetables. A typical day might see breakfast of koko (fermented corn porridge), lunch of kenkey and fried fish, and dinner of rice and tomato stew — a pattern that, despite its cultural familiarity, may leave the body wanting in essential micronutrients.

The science is clear: vitamins such as C and B-complex are sensitive to heat and light, and their potency diminishes with extended cooking. Similarly, antioxidants that combat oxidative stress can be destroyed, reducing the body’s ability to fend off inflammation and chronic disease. Proteins, too, can undergo denaturation that alters their digestibility and functional properties, though the body can still utilize the amino acids; the real loss lies in the micronutrients that accompany whole foods.

Dr Ashietey emphasized that nutrition should transcend mere survival. “We are not getting those essential nutrients from meals that we need to thrive, you know, not to grow, but to thrive and thriving at the cellular level inside your body,” she said. This distinction is critical in a nation where non-communicable diseases — hypertension, diabetes, obesity and cardiovascular ailments — are on the rise. According to the World Health Organization, cardiovascular diseases alone account for nearly 17% of all deaths in Ghana, a figure that continues to climb.

Public health interventions have long advocated for balanced diets, regular physical activity, adequate hydration and sufficient sleep. Yet the message often struggles to resonate amid economic pressures and entrenched culinary habits. Dr Ashietey’s approach is pragmatic: rather than overhauling entire diets, she encourages small, sustainable tweaks. Adding a side of raw vegetable salad to meals, steaming greens instead of boiling them for extended periods, or incorporating fresh fruit as a snack can significantly boost nutrient intake without sacrificing cultural preferences.

She also highlighted the economic advantage of preventive nutrition. “Proper nutrition remains one of the most effective and affordable ways of preventing disease and enhancing quality of life,” she noted. In a healthcare system where resources are often limited, empowering individuals through dietary education could alleviate future burdens on hospitals and clinics.

Her message is not isolated. Earlier this year, upon returning to Ghana after years abroad, Dr Ashietey spoke passionately about making a difference in healthcare through preventive measures and lifestyle interventions. That advocacy, detailed in a prior interview, laid the groundwork for her current focus on culinary practices. By bridging traditional wisdom with modern nutritional science, Ghana can foster a food culture that nourishes both body and soul.

As the nation grapples with the dual challenges of malnutrition and overnutrition, the conversation around food preparation offers a tangible avenue for improvement. It is not a call to abandon beloved dishes, but to prepare them with mindfulness — preserving not just flavor, but the vital nutrients that sustain health and vitality.