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Fruits are packed with vitamins and minerals, making them a staple of a healthy diet, plus its high in fiber, which helps support digestive health while controlling blood sugar.

The ENGLISH DICTIONARY defines fruits as any sweet edible part of a plant. Fruits contain many vitamins and minerals that are good for your health, these include; vitamins A, C, and E, magnesium, zinc, phosphorus, and folic acid.

Did you happen to know? People who incorporate fruits as part of a healthy eating pattern have reduced risks of some chronic diseases. Making it a habit of eating at least one fruit a day. Do you know why? Because eating fruits every day provides your body with protective effector nutrients which can reduce blood pressure and even prevent some types of cancer.

Citrus fruits are amazing at tightening your skin and reducing the appearance of pores. This is because these fruits are rich in vitamin C, which helps in natural collagen production, thereby ensuring that your skin looks supple, youthful, and plump(e.g oranges).

SOME FRUITS AND THEIR HEALTH BENEFITS

APPLES; Apples are not only high in gut-friendly fiber but are also a rich source of a flavonoid called quercetin; a plant compound that has antioxidants.

ORANGES; Oranges are part of the citrus family which are known for their anti-cancer, and antioxidant properties. Oranges are particularly high in vitamin C. Which plays an important role in boosting your immune system and sustaining energy levels.

MANGOES; Mangos are high in vitamin C and beta carotene- a substance that functions as an antioxidant and the body converts to vitamin A.

BANANA; Banana is best known for being rich in potassium, an electrolyte that helps the muscles, nerves, Heart, and cells function properly. it also assists in keeping the body hydrated.

AVOCADO; Unlike other fruits, avocados are high in healthy fats which are linked to lower cholesterol and promote overall heart health, they’re also an excellent source of vitamin E, a nutrient involved in eye, blood, brain, reproductive, and skin health.

WATER LEMON; Is 92% water making it more hydrating than other fruits.

PINEAPPLES; pineapples are rich in minerals like copper and manganese which are necessary for normal brain and nerve function.

In a nutshell, fruits should be taken daily before or after meals, which helps in digestion and maintaining a healthy body system.

For the past decade or so scientists have pondered exercise and nutrition can boost overall health. Regardless of age or fitness level , studies show that time for exercise and adjusting your diet provides some serious mental benefits. Remember its important to turn healthy behaviours into habits.

EXERCISE: You knew that was coming ,didn’t you?. exercise has numerous benefits,including improving heart health to reduce the risk of heart disease, and mental health by reducing anxiety and depression by improving self-esteem and cognitive function.we can easily meet these goals by exercising for 30minutes per day,five days per week.

CHOOSE A HEALTHY NUTRITION ROUTINE:Fill the majority of your plate with clorful nutrition rich ,low- calories foods, such as fruits and vegetables.Be realistic about how much fod you will actually need to feel full.

SELECT WHOLE ,FIBER-RICH GRAINS: Examples include whole-wheat or whole grain bread, oatmeal, barley etc. A simple rule to look for ”WHOLE” as the first word on the ingredient list.

LIMIT YOUR SODIUM INTAKE AND UNHEALTHY FATS: Excess sodium contributes to high blood pressure , a risk factor for cardiovascular disease. Packaged and processed food only have surprisingly high sodium content,so make sure most of your food is fresh and unproccessed. Saturated and trans fat can raise your low-density (LDL) and increase your risk for unwanted disease. To avoid these fats, limit your intake of pastries, red meat, processed meats and fried foods. You can trade these for monounsaturated and poly unsaturated fats, found in such foods as olive oil,avocado, almonds,cashew, salmon etc.

LAUGH MORE: It seems that there’s something to the aged saying,”laugher is the best medicine”. Research has demonstrated that laughter has an immediate effect as a vasodilator causing your blood vessels to dilate and decreasing blood pressure. Laughter also release natural chemicalin the body(endorphins). Endorphins promote a sense of well-being and relieve stress.

MAINTAIN POSITIVE RELATIONSHIPS: Studies have demonstrated that people with strong social ties tend to live longer ,healthier lives than those without social connections. Furthermore , those who are less lonely tend to have ,ore positive mental health.

MINIMIZE STRESS: Stress can wreak havoc on our bodies by increasing blood pressure and putting a strain on our body both mentally and emotionally. It also weakens our immune system and make us more likely to engage in unhealthy behaviours, such as over -eating and cigarette smoking.

Some stress fighting activities include exercising ,meditating, sleeping, laughing, unplugging from technology to relax and enjoying good conversation.

In summary, adequate and daily intake of fruits and vegetables can boost a healthy live and improve the body, as well as exercise is important to maintain a healthier lives.

Dehydration occurs when more water and fluid leaves the body than enters it, which can cause headaches, lethargy, constipation, dizziness, and weakness in muscles.

Water is vital for all known forms of life, even though it provides neither food, energy, nor organic micro-nutrients.

The human body is roughly 75% water, without this water it cannot survive. Research shows that some individuals more at risk of dehydration are athletes and older people.

Some symptoms of dehydration include; Dry mouth, dizziness, lethargy, weakness in muscles, and Headaches.

Furthermore, some causes of dehydration include the following;
Sweating; Hot and humid weather and vigorous physical activity can increase fluid loss from sweating, similarly, a fever can cause an increase in sweating and may dehydrate a person as well.

Diarrhea; The large intestine absorbs water from food matter and diarrhea prevents this from happening, the body excretes too much water leading to dehydration.

In summary, some ways to avoid dehydration are frequent intake of water, exercise can cause dehydration, so as often as you try to stay fit also take water alongside to replace the lost fluid excreted while exercising. Older people are advised to take water throughout the day. hence once a person feels thirsty they may already be slightly dehydrated.

Research shows that the first recorded evidence of marriage ceremonies uniting one woman and one man dates from about 2350BC.In Mesopotamia over the next several hundred years, marriage evolved into a widespread institution embraced by the ancient Hebrews, Greeks, and Romans.

Now in Nigeria, we have more than 300 tribes each with their own variations on the prominent wedding traditions, but the most well-known tribes are the YORUBA, HAUSA, AND IGBO. Before we go further, I would like you to know that there multiple layers to weddings from every tribe right from the proposal. For the IGBO & YORUBA people , the traditional wedding comes first followed by a church ceremony that is often referred to as “WHITE WEDDING” due to the color of the bride”s gown, both ceremonies could be days, weeks, or months apart.

Our key focus is the Igbo’s’ method of traditional marriage, Vivid research shows that In Igbo families, all unions should follow in order of seniority. The younger siblings must postpone their weddings with the one they love until their older siblings have married.

In summary, Traditional marriage is a very important event in Igbo-land, if you have not done it,it means you have not started marriage. it is that time the human beings and the spirits in the community where its happening welcomes the two people involved in the marriage to be one.