Fruits are important sources of many nutrients including potassium, fiber, vitamin C and folate. The nutrients in fruits are vital for health and maintenance of your body. People who eat more fruits and vegetables as part of their overall healthy diet are likely to have a reduced risk of some chronic diseases. Below are enlisted more benefits of eating fruits and vegetables:

1. Folate in fruits help the body form red blood cells.

2. The potassium in fruits can reduce your risk of heart disease and stroke.

3. Fruits contain phytochemicals which help maintain optimal health.

4. A diet rich in fruits & vegetables can lower blood pressure, prevent some cancers, lower risk of eye and digestive problems.

5. The fibre in fruits and vegetables help promote normal bowel movement.

6. Green vegetables are rich in calcium which gives you strong bones and teeth.

7. Antioxidants such as vitamin C, lutein and zeaxanthin reduce the risk of muscular degeneration, arthritis and bone fractures.

8. Betacarotene found in vegetables like spinach, help in growth and repair of body tissues.

9. Vitamin E in green leafy Vegetables works with vitamin C to keep your skin healthy as you age.

Obesity is a serious health issue that can be very fatal. A person is said to be obese if they have a BMI of 30 or higher. Below are some tips on how to prevent obesity:

1. Eat healthy foods.

2. Do excercise( Aerobic excercise).

3. Make sure you’re getting good quality sleep as it has been proven that sleep can help you burn calories.

4. Track your meals.

5. Consume less fatty foods.

6. Consume less sugary food’s as sugar can increase weight.

7. Eat

Below are listed some simple strategies to quickly gain weight the healthy way. This is for skinny and underweight people to be precise as they have a lower Body Mass Index(BMI). Being underweight can do a lot of bad things like impair immune function, raise risk of infections and also cause fertility problems and early death.

-HOW TO GAIN WEIGHT THE HEALTHY WAY

1. Eat more calories: the most important thing to do to gain weight is to eat a lot in order to create a calorie surplus.

2. Eat plenty of protein as protein forms the building blocks of your muscles.

3. Eat heavy carbs: such as rice, plantain, bread e.t.c..

4. Eat 4 to 6 times a day and include plenty of fat along with other nutrients.

5. Lift heavy weights( resistance training).

6. Get good quality sleep.

Below are listed some tips and tricks to loose belly fat if you don’t want any extra fat hanging around in your body:

1. Eat plenty of fibre: make an effort to consume high fibre foods everyday. Good sources include Avocados, legumes, e.t.c.. soluble fibres help you loose weight by increasing fullness and reducing calorie absorption.

2. Don’t drink too much alcohol: research has shown that too much alcohol can make you gain belly fat. Drink in moderation.

3. Eat a high protein diet: proteins can raise your metabolic rate and helps you retain muscle mass during weight loss. Good sources of protein includes meat, fish, eggs, dairy, whey, beans e.t.c..

4. Don’t eat a lot of sugary food’s: limit your intake of sugary food’s as excessive sugar intake is a major cause of weight gain in people.

5. Do aerobic exercise (cardio): Cardio is very effective in reducing belly fat as it burns those excess calories hanging around.

6. Perform resistance training i.e. lift weights.

7. Get plenty of sleep.

8. Interminnent fasting.

9. Drink green tea(contains caffeine).

10. Drink more water.

11. Avoid large meals.

12. Make Sure you maintain a low carb diet.

13. Track your food intake.

Fasting, according to Wikipedia is the wilful refrainment from eating for a period of time. Fasting is very good for the body and it improves overall health in the following ways:

1. Fasting improves insulin sensitivity. It makes insulin in your body to be more effective in telling cell’s to take up glucose from blood.

2. Fasting speed’s up metabolism.

3. Fasting improves Brain function.

4. Fasting helps boost your immune system.

5. Fasting helps with weight loss as it allows the body to use fat as its primary source of energy

Sleep is very important for overall maintenance of health. It is as important as eating healthy and excercise. The hormone melatonin is secreted by the pituitary gland and helps control our cycadian rythm( the body’s internal clock). Unfortunately there’s a lot of things that can interfere with our natural sleeping patterns such as work, TV, e.t.c… Here are 6 reasons why sleep is very important:

1. Good sleep improves concentration and productivity.

2. Good sleep can maximize athletic performance.

3. Good sleep helps reduce the risk of heart disease and stroke.

4. Good sleep helps to increase confidence and reduce depression.

5. Good sleep improves your immune system function.

6. Good sleep can help to reduce risk of inflammation in the body.

Excercise is very good for the body. It improves physical function and health related quality of life. Below are listed some of the health benefits of good excercise:

1. Excercise can help you control your weight and help you maintain good shape.

2. It reduces your risk of chronic heart diseases and improves blood circulation.

3. Regular excercise strengthen’s your bones and muscles and prevents osteomalacia (soft bones).

4. Excercise reduces your risk of some cancers including colon, breast, uterine and lung cancer.

5. Excercise improves sexual health. It helps lower the risk of erectile dysfunction in men and helps to increase sexual arousal I women.

6. Excercise increases your lifespan.

7. Excercise improves your overall mental health and mood. Excercise can reduce your risk of depression.

1. Just a drop of blood contains about 10000 white blood cells and 250000 platelets.

2. The liver has an amazing ability to grow back if part of it is removed due to injury or surgery.

3. Your salivary glands produce two to six cups of saliva a day.

4. During the average lifetime, your heart will pump a total of 182 litres of blood

5. Your bones are 5 times stronger and more durable than steel.

6. It is impossible to sneeze and keep your eyes open at the same time no matter how you try.

7. People burn more calories being asleep than they do by watching TV. More reason to take a nap.

8. In your mouth alone, there is more bacteria than there are people in the entire world.

9. Every 10 year’s, the human skeleton repairs and renews itself. Essentially you have different.

10. Your buttocks( Gluteus Maximus) is the largest muscle in the body.

11. The Masseter muscle or Jaw muscle is the strongest muscle in the body.

12. You can remove your stomach, spleen, one lung, appendix, a kidney and still survive perfectly fine

13. Walking uses a total of 200 muscles with every step you take.

14. Your Blood pressure and heart rate can be decreased by listening to music.

15. Your Brain uses about 20

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton