National Eat Your Vegetables Day, 2020

Every June 17th has been set aside as National Eat your Vegetables day, so whether you are a lover of vegetables, a vegetarian or you don’t love vegetables at all this is for you to have fun with a couple of vegetables.
As side from today, it is very important to include vegetables in your meal. so why not change your mind from making your meal look boring and give it a pop of color. As they say, nature is beautiful so why not let the beauty of nature lead you to place of healthy diet. Often overlooked as simply a side to a meal, vegetables are food’s thankless heroes. They add an array of colors and textures to brighten any plate, elevating the most simple presentation.

Vegetables can be consumed in so many ways, they could either be eaten in their raw form, served as salads in form of side dishes or even consumed as soup. Whatever form your vegetable is consumed does not really matter. All that mater is that it is consumed.

Benefits of Eating  Colorful Vegetables

There are so many benefits attached to eating colorful vegetables aside from the beautiful presentation style it adds to your meal.


Nutrition research shows that red and bright pink fruits and vegetables contain phytochemicals, such as lycopene and anthocyanins. Phytochemicals, substances found only in plants, help your body fight disease and promote good health. Examples of red vegetables includes Beets, Blood oranges, Cherries, Cranberries, Guava, Papaya, Pink grapefruit, Pink/Red grapefruit,Raspberries, Red apples, Red bell peppers, Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Strawberries, Tomatoes, and Watermelon.


  • Red color in most fruits and vegetables contain antioxidants that reduce the risk of developing atherosclerosis, hypertension and high cholesterol.
  • They  lower the risk of developing different types of cancer, including prostate cancer and protect against heart diseases and improve brain function.


Green fruits and vegetables include spinach,broccoli,asparagus,peas,avocado,green apples,green grapes,limes.
  • Green vegetables and fruits are rich in fiber, folate, potassium and vitamins A, C, E and K. Some of the key phytonutrients in green produce are isothiocyanate, lutein, zeaxanthin, isoflavones and EGCG. 
  • They support arterial function and cell, lung and vision health.


White fruits and vegetables includes Bananas, Brown pears, Cauliflower, Dates, Garlic, Ginger,Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White nectarines, and White peaches


  • White fruits and vegetables contain nutrients known to lower the level of bad cholesterol in your body as well as lower high blood pressure
  •  They also have a great immune boosting effect on your body.
  • Nutrients found in white fruits and vegetables minimize the risk of colon, prostate and breast cancer as well.


Yellow and orange fruits and vegetables includes Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Pineapples, Pumpkin, Rutabagas, Sweet corn, Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers

  • The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That’s a serious nutritional power-packed veggie. 
  • Yellow squash is also rich in manganese. This mineral helps to boost bone strength and helps the body’s ability to process fats and carbohydrates.
Let the fresh fruits and vegetables be your guide, and make something that will keep for the whole week.They say that vegetable food is not sufficiently nutritious. But chemistry proves the contrary. So does physiology. So does experience.Remember, the largest and strongest animals in the world are those which eat no flesh-food of any kind – the elephant and the rhinoceros. Therefore, this should be a motivation to us all that we should not only eat vegetables today, but we should make it our lifestyle. Once again,Happy National Eat Vegetables Day to you all.

You can like,post and comment

No part of this article may be edited,copied without the permission of the author

Five pro tips for a better study habit
Many us who are student knows how much pressured we feel when it is time to give in our best during test, exams, presentations and even projects. The fear of failure which has been something we have been used to in our Nigeria culture always get the best  of us. Noticing how static students learn which is majorly by cramming or by trying to finish an educational text within a day which is almost impossible. What if you could actually read a book without cramming? What if you could finish a book within an hour without loosing it’s content? Yes! You could. All it takes is a little bit of an adjustment from the traditional way we study. Follow this few steps and this could really be life-changing experience for you

1. Mind mapping

It is believed that we could understand ideas much more faster when it is depicted with a picture. We all believe that ” Pictures speaks a thousand words”. This is true as our brain could process more of visual imagery than that of text which takes time to process.Tell me, why can you remember every action carried out in a movie but couldn’t if it was put into writing? This is because pictures is more appealing to the brain. This is the reason why children’s books are majorly filled with pictures for easy assimilation. Mind mapping is also a study guide that could enhance your learning. It is the process of summarising your reading around a major theme through a pictorial drawing of lines in form of branches. This pictorial representation is also filled  with colours to enhance it’s effect. This way, you could summarise an entire book and could easily refer to it whenever it’s needed. I would probably recommend this to be used to give presentations and even write exams. The fun part of this is that you are the only one that could comprehend what has been drawn. Learn more about mind mapping through some useful e-books that can be gotten of the internet.

2. Speed reading

I know the word itself has really explained what the technique is all about. Speed reading is a technique that is being used by the famous billionaires like Bill gate, Mark Zukerberg and the likes. Reading about Bill Gate, he made mention that he always finish about two text everyday! Now, isn’t that shocking? Reading a book of about 2000 pages in a day seems almost impossible. Well,  it is possible if you know the best technique to use which is speed reading. Speed reading is the act of sieving a text for the main information while wasting less time on the irrelevant once. This speed reading would be talked about in our next blog post due to how important it is for us student that needs to finish about five textbook just for a oartich course.

3. Sleeping

Now, the question that pops up is how will sleeping enhance my learning? Well, the answer is here. Sleeping is known to be the period whereby the brain hibernate itself and the body repairs it’s lost nutrient. During hibernation, the brain tend to retain information it has gathered consciously and unconsciously during the day.  Getting enough sleep helps the brain to wake up in a refreshed state and ready to take in information but when you don’t get enough sleep, you deprive your brain of this ability which makes it loose some of it’s information. The best time to read should be when you just wake up and before going to bed. Trust me, this will show significant difference if applied well.

4. Talk less
Now this may be shocking but it actually helps. I could remember when I was preparing for a particular exam which was in the morning. Before the time of the exam, I distanced myself from my friends due to the fact that I don’t want to loose what I have read. After reading a particular piece, your brain tend to ponder on it so as to store it in the best possible way but if you don’t give it time to think, trust me, you will end up with few results and that’s when the thinking would be done at the wrong time, that is in the exam.

5. Eat healthy

Lastly, during exams, presentation or a test, people tend to forget about eating  a balanced meal. Maybe you are the type that goes to the library early in the morning from your hostel in preparation for a test or stays late in the night without eating anything before that. What you are doing is that you are starving your brain and depriving it of any nutrient it needs to have a proper functioning of the body. The consequences could be seen as forgetfulness, tiredness and even headache during the exam.

I guess if you embark on those five tips listed above, there is really nothing stopping you from reaching your goal. Trust me!

Like, share and comment. Thank you

You can like,post and comment

No part of this article may be edited,copied without the permission of the author