The fridge can be a lifesaver and to some people, it can be almost impossible to imagine a world without refrigerators.

Refrigeration is known globally as a means of storage and it is believed to extend the shelf life of some food items, especially fresh food.

But it’s not everything you should put in the fridge.

Here are some of those items.

Chocolate

Think about it, have you ever seen a store put chocolates in a fridge?

Chocolate should never be kept in a fridge, although exceptions can be made for wafers with very thin chocolate layers and chocolates with creamy fillings.

If chocolate stored in cold temperature is exposed to warmer air, condensation occurs on the surface; dissolving the sugar, which recrystallises as a grainy white layer.

Chocolate also absorbs odours, so there is the risk of your chocolate tasting like the soup in your fridge.

Butter

Unlike milk and cream, butter will not go bad if you leave it out of the fridge.

Butter is made from pasteurised cream, which repels bacteria and lengthens its shelf life. It’s also mostly fat (at least 80 per cent) —high fat combined with a low water content makes it less friendly to bacterial growth.

However, butter should not be kept for too long as it can go rancid.

Jam

Keeping jam in the fridge is like handing an invitation to mould.

When jam is kept in the fridge, hot air becomes trapped in the jar, forming a gap between the lid and the contents. That gap is the perfect environment for bacteria to germinate.

Jam is naturally acidic because of its fruit content and that inhibits bacterial growth.

Peanut butter

The assumption is that peanut butter should be stored in a fridge because it does not contain preservatives.

Peanut oil can withstand high temperatures, so it won’t melt if it gets hot. You don’t have to worry about rancidity if it is consumed within three months.

Bananas

Bananas grows and matures in the hot sun so the cold atmosphere of your refrigerator is strange.

When kept in the fridge, the ripening enzymes become inactive. As these become inactive, other enzymes — which cause cell damage and blackened skin — work more efficiently.

Bananas are best stored in a cool place where they can ripen at a normal pace.

Bread

The reality is that keeping bread in a fridge dries it out— the low temperature sucks out the moisture and makes it go stale faster.

Fresh herbs

Excess water makes leaves slimy and light. Instead of storing in a fridge, lightly wrap them in a damp towel and keep in a sealed container.

Tomatoes

Ever noticed that tomato skin becomes tougher if kept in the fridge?

Tomato is known to be a perishable food item but it is best kept at room temperature to avoid chilling injury.

When some items are stored at low temperature, the tissues weaken because they are unable to carry on normal metabolic activities and that is where spoilage begins.

Onion/Garlic

Storing these in a dry, dark place would prevent sprouting and moulding.

Garlic would go mouldy in a fridge and cut onions will make the fridge and other foods therein smell.

Instant coffee

It’s tricky to store instant coffee because it attracts moisture, which damages its aroma. Condensation builds up in the container as a result of placing it in and out if the fridge.

Your coffee will stay fresh on a cupboard.

A restful night’s sleep is essential to your overall health as proven by research. However, some factors and choices you make during bedtime hours can affect the duration and quality of your sleep.

One of these choices which is often overlooked is the kind of food you consume. Yes, the food you eat before going to bed can affect your sleep.

Without further ado, here are foods you should avoid before bedtime.

Spicy foods
During bedtime hours, you should avoid spicy foods like pepper soup if you want to have a restful sleep.

According to a study, spicy foods can cause indigestion, heartburn, and acid reflux.

However, these symptoms can get even worse when you lie down to sleep as acid may travel into the esophagus, causing irritation. This can affect your sleep and lead to disturbances.

Another study suggests that intake of spicy meals elevates body temperature, which is associated with poorer sleep quality.

During bedtime hours, steer clear of spicy foods if you experience heartburn after intake.

High-sugar foods
Consuming foods that contain too much-processed sugar or high glycemic index like white bread, sweets and cookies has a negative effect on health as well as the quality of your sleep.

Several researches have associated the consumption of these foods with insomnia and poor sleep.

A 2019 study on women found that people with a high glycemic diet are at higher risk of insomnia.

A night diet high in sweets, sugar-sweetened beverages, and refined carbs was also associated with poor sleep quality.

You can have difficulty falling asleep when you take these foods during bedtime hours.

Fatty or fried foods
Foods high in fat or fried like fried chicken have been associated with poor sleep.

Research shows that greater fat intake may negatively affect your sleep pattern. A 2016 study of 26 adults found that a higher intake of fat was associated with lighter, less restorative sleep.

Aside from this, fatty or fried foods also have the potential to cause digestive discomfort or indigestion and this can disrupt your sleep.

So, take greasy foods in moderation when it is bedtime hours or steer clear completely if it is likely for you to experience indigestion.

Caffeinated foods
Normally, caffeinated foods and drinks are stimulants and are taken by people to stay alert, awake, and energised.

Taking such during bedtime without any intention of staying up at night is like shooting yourself in the leg.

Research shows that consuming coffee, even many hours before bedtime can have a significant disruptive effect on your sleep.

If you want a peaceful, restful night’s sleep, avoid any type of food or drink that contains caffeine.

Ultra-processed foods
Ultra-processed foods like fast foods are not the best option for you when you want a peaceful sleep.

These foods have been constantly linked to poor sleep quality and short sleep duration, particularly in adolescents.

A study investigating the sleep habits of Brazilian adolescents found that a higher intake of ultra-processed foods is a risk factor for poor sleep quality.

Aside from having better overall health, your sleep will also improve when you cut down on processed foods.

Try taking whole grain foods, foods high in lean protein and nuts instead if you want to improve your sleep duration and quality.

Afang soup is made from a hard, glossy vegetable known as Okazi leaf.

This leaf is also known as gnetum africanum (botanical name) or African spinach in English.

From West Africa to the Congo basin, the rainforests are home to the dark-green climbing shrub known as Okazi leaf used to make afang soup. It goes by the names “fumbua” in the Congo, “okok” in Cameroon, and “afang” in Nigeria.

Afang soup is a traditional vegetable soup made with okazi leaf, fish, meat, minerals, and vitamins by the Efik and Ibibio people of Akwa Ibom in the south of Nigeria. It is usually eaten with fufu.

All the condiments used to make afang soup make it very nutritious. Here are some health benefits:

1. Improves eyesight and eye health

Afang soup is rich in carotenoids and vitamin A which are beneficial for eye health. Increased intake of Okazi leaf allows proper vitamin A absorption, which is necessary for preserving the health and strength of the eyes. Furthermore, vitamin A lowers the risk of vision-related issues like poor vision, blindness, and cataracts.

2. Reduces blood sugar

Okazi leaf is known for improving insulin sensitivity and controlling blood sugar levels. Its organic components cause the pancreas to secrete insulin that controls blood glucose levels. It is also a good supplement since it is a strong source of dietary fibre which slows down the absorption of sugar.

3. Promotes weight loss

Afang soup is a great choice for people trying to lose a few pounds. Several important nutrients, like vitamins, minerals, dietary fibre, protein, and low-fat are present in abundance in the leaf used to make the soup. It also contains fibre which prevents the onset of hunger pangs and gives the body long-lasting energy all day.

4. Improves heart health

Afang soup is a rich source of nutrients that support cardiovascular health. It also improves blood flow and reduces blood pressure by removing toxic substances from the arteries and blood vessels and preventing fat deposits that contribute to arteriosclerosis, stroke, and heart attacks.

5. Improves skin

The Okazi leaf in afang soup is a traditional skin remedy that plays a critical role in maintaining healthy skin. Eating afang soup significantly produces protein, vitamin C, and bioactive compounds which are essential for nourishing and preventing skin conditions like acne and eczema.