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📍 Accra, Ghana · Physical store
Popular supermarket in Osu, Accra with a wide range of Ghanaian and West African food products. Great for kontomire, garden eggs, fresh pepper, kenkey corn dough, and Ghanaian palm oil.
📍 Accra, Ghana · Physical store
Accra's famous Makola Market — the largest open-air market in Ghana. The source for the freshest Ghanaian produce: koobi, dawadawa, shito pepper, kontomire, and waakye leaves.
Every brand is rated 1 – 5 by AfriDish nutritionists based on sodium, sugar, ingredients, and overall health profile.
🌍 Nigeria
Premium iru/dawadawa — fermented African locust bean seasoning. Protein-rich, naturally fermented, no added sodium. Much healthier than stock cubes.
HIGHLY RECOMMENDED: Natural fermented seasoning — no added sodium. HYPERTENSION: Ideal — very low sodium. DIABETES: Good — protein-rich, low carb, stabilises blood sugar. CHOLESTEROL: Excellent — supports gut health, improves lipid profile. KIDNEY: Good — no phosphorus additives.
🌍 Portugal
Portugal's classic canned sardine brand, hugely popular across West Africa. Excellent omega-3, protein, and calcium source.
EXCELLENT FOR HEART HEALTH: Rich in omega-3 (1.5g/serving) — lowers blood pressure and cholesterol. Drain oil before eating. Good for diabetes — high protein, zero carbs. Moderate sodium (200–350mg) — OK for hypertension 2–3x/week. Kidney: moderate phosphorus, limit to 2x/week.
🌍 Singapore
Premium groundnut (peanut) oil from Olam Group, widely used in Senegalese and West African cooking.
GOOD FOR HEART HEALTH: High in monounsaturated fats (oleic acid). Better cholesterol profile than palm oil. Good for diabetics — helps insulin sensitivity. Good for hypertension — no sodium. Weight loss: high calorie like all oils.
🌍 Norway
Iconic canned mackerel from Norgold, extremely popular across West Africa. Affordable, high-protein, excellent omega-3.
EXCELLENT PROTEIN SOURCE: 18g protein/serving, zero carbs — ideal for diabetes. Rich in omega-3 for heart and BP. Drain oil for cholesterol. Sodium 280–400mg — acceptable for hypertension in moderation. Kidney: moderate phosphorus, limit to 2–3x/week.
🌍 Nigeria
Nigeria's leading vegetable cooking oil — refined soybean and sunflower oil. Healthier alternative to palm oil for high cholesterol.
RECOMMENDED FOR HIGH CHOLESTEROL: Cholesterol-free, high in heart-healthy polyunsaturated fats (omega-6). Good palm oil substitute. Good for diabetes. Suitable for weight loss — control amounts (1 tbsp = 120 cal). Kidney: safe.
🌍 Nigeria
Promasidor's lower-sodium African seasoning — the recommended alternative to Maggi for hypertension users. Significantly less sodium than Maggi.
RECOMMENDED FOR HYPERTENSION: ~400mg sodium per cube vs 1,000mg+ in Maggi. Still moderate — use in controlled amounts. Good for diabetics and kidney patients as Maggi alternative.
🌍 Netherlands
Friesland Campina's premium milk across West Africa. Available full cream, skimmed, evaporated. Skimmed version recommended for weight loss and high cholesterol.
Skimmed: excellent for weight loss and high cholesterol. Full-cream: moderate. Evaporated: very high calorie/sugar — limit for diabetes. Kidney: phosphorus concern — limit.
🌍 Denmark
Popular full-cream milk powder across West Africa. Good calcium and protein source. Kidney patients should limit due to phosphorus.
Good calcium (30% DV) and protein. Diabetes: watch portion — GI ~30. Kidney: limit — phosphorus and potassium. Cholesterol: switch to skimmed version.
🌍 Kenya
Natural raw honey sourced from African beekeepers in Kenya, Ethiopia, Uganda. Unprocessed. High sugar — diabetics must avoid.
DIABETES: AVOID — ~80% sugar, GI 55–60. Hypertension: safe, no sodium. Cholesterol: safe — may help lower LDL. Kidney: safe in small amounts. Weight loss: high calorie — use sparingly.
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