What you eat affect your health

Nutrition as a major factor of healthy living

You are what you eat, therefore whatever you eat is a major determinant of how long you will live and if you will live happily.

Have you ever wondered why past generations lived longer than the present generation?
The major reason is because they paid more attention to ”Farmacy rather than Pharmacy”. It is really disheartening to know that people will rather take supplements to boost their health not aware that what you eat determine your health.

Does that that mean that nature is not smart enough to make every meal you consume contain the right nutrient that is needed to keep you healthy and fit?

Health will never be found in a pill and immunity will never be found in a needle. You are not sick because you have a pharmaceutical deficiency in your body,you are ill because what you eat is what you are.

It is very much important that you balance acidic foods like redefined carbs,dairy and meat to support healthy digestion and immune system.

As we all know, our immune system is what keeps us going. Therefore,we have to pay detailed attention to what we take into our body system so as to make us perform ultimately and prevent diseases in the long run.

Questions like what particular food will boost your immune system may come to your mind.

Not at all, no single food will boost your immune system. What counts is a balanced diet. Therefore,you have to eat across all classes of food.

A plant based diet rich in rich in fiber and plenty of vegetables, legumes,grains and fruits appears to be very beneficial.
You do not necessarily have to go outside your budget to boost your immune system. Here is a list of food items you can add to your grocery list when next you are going for shopping.
  • Carrots

 Carrots have high vitamin C content, which help your body fight free radicals, cell damage, and inflammation. The vitamin c in carrot juice serves as a very good immune booster.
  • Ginger and Garlic

Garlic has high concentration of allicin which boost the immune system. Ginger on the other hand,helps in decreasing inflammation and shaogals in ginger root will help to relieve a sore throat quickly, and they also kill rhinoviruses, which cause colds in the first place.

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  • Citrus Fruits
Citrus fruits are one of the major sources of vitamin C which increases the production of white blood cell. Citrus fruits includes orange, tangerine,lime, lemon and many others.
Proper nutrition is important to make you live longer and healthier As what you eat determine your health.
Remember, eating right is a a great start to protect you and your family members, thereby making you live longer and happier.
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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.

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To have a better physique, you should engage in this everyday!

We’ve being at home since the outbreak of the dreaded covid-19 pandemic making us more or less free from the desk works making us have a reduction in our daily movement. This really tell on the body as the body begins to slumber thereby causing havoc to our overall physique. What if there is a daily exercise you could engage in to reduce this friction? This is where ‘Planking’ comes in.

 Planking is an ancient form of exercise which has now been used during this modern time by  yoga masters and fitness geek due to it’s benefits. Planking as the word implies is a static position of aligning the body parts into a perfect straight form just like a log of wood.  Imagine a log of wood with a stone placed on a particular side making it slightly lifted. That’s just the plank form.

Planking has lot of health benefits such as body fitness. It makes you feel energised when carried out. Planking has the ability to serve as a calming therapy to stressful day in which it thereby increase your focus to fulfill the say job. Planking also helps you in giving you a good posture. Your spine tends to get strengthen and straight making you get a nice sexy/handsome posture. Planking is also an easy task you could always fix in to your day to day activities. Now, how exactly does this planking is being carried out? Well, sit tight as we dive right into it!

1. Get yourself a mat-  The reason for getting a mat is for you to be comfortable and to have a firm grip to the floor and not to slip thereby causing injury to your arm. You can still do away with the mat though (b.s I don’t use the mat) if it is too costly for you to a get a yoga mat but you just have to be extra careful

2. Go into a dog like position: This means you should place your knee and palm to the ground which is also being on all four.

3. Push your body up: when you get comfortable,push your body up to make your spine, shoulder and neck to be perfectly aligned together.

4. Hold it for at least 3- mins: you should hold this position while making sure your body is all straight for good 3 minutes. You could start with a minute and then improve on it till you get comfortable, at least that’s how I started mine. Your body tends to get used to it and you could target an even higher amount of time ( you could even target to beat the world record lol)

5. And you are done. You just have to jump right into the shower to take a warm bath

There are pictures below depicting how this could be perfectly achieved. Follow it well, cheers to an healthy life!

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