Botapreneur

7 Unhealthy Habits To Quit

1 Comment / Healthy Lifestyles / Botapreneur

Habit can be defined as unconscious pattern of behavior that is acquired through frequent repetition. It is an action performed repeatedly and gradually without much consciousness. There are good habits and as well bad habits. Any action developed over time that is helpful to one’s physical, mental, spiritual and overall wellbeing is a good and healthy habit. Examples of healthy habits that can be formed overtime include constant praying, regular exercising, maintaining personal hygiene, etc. Like I said earlier, as much as there are unhealthy habits, there are also plenty unhealthy habits people develop. 1) Nose Picking: Nose picking is a condition, called rhinotillexomania, which is often accompanied with stress or anxiety and other habits like nail-biting or scratching. This nail biting is even more prominent and common whereas its not so good a habit. Effect of putting fingers in the nose a) *mFingernails can leave tiny cuts in the nasal tissue and dangerous bacteria can find their ways into these openings and cause infections. b) Scratching the nose may break or rupture delicate blood vessels which invariably can lead to bleeding. 2) Eating in a rush: This is a typical me. I love to do things very fast. I love to talk fast, walk fast, eat fast, etc that my parents started complaining. I can finish my food within 2 – 3 minutes. However, I’ve come to realize that eating fast is associated with an increased risk of being overweight or obese. It’s much easier to eat more food than the body really needs when one eats fast which means consuming excess calorie that can lead to weight gain. It can also the risk of heart disease, diabetes, and stroke. 3) Eating junks: The more junk food one consumes, the less likely one is going to consume the essential nutrients that the body needs. Also, many junks have added sugar which leads to consuming extra calories. The calories in fried foods like French fries do result in weight gain, which can lead to other diseases as well. French fries also contains acrylamide which are carcinogenic substances. Read: Foods and Drinks To Avoid After 40 4) Procrastination: This habit is common with many. I will do it tomorrow and tomorrow comes and goes without doing anything. Procrastination will make one lose precious times and opportunities. Although, procrastination has been linked to mental health problems like stress and anxiety. However, if one procrastinate too much with something, it will most likely start to stress one out the more and cause anxiety. Always remember this: Procrastination is a thief of time. 5) Not drinking water: Many people are guilty of this 😭. Some will even eat and not drink thereafter whereas one should even not wait till then before drinking water. Yoruba will call some people”ajokutamamumi“. Failure to drink enough water can cause dehydration, fatigue, headache, weakened immunity, and dry skin. Water is really needed to flush wastes and toxins from the body through urine. More so, kidneys are the body’s filtration system but they require a copious amount of water to do their job properly and boot unwanted toxins out. Without proper hydration, the kidneys become unable to filter the blood properly, and you risk all kinds of hilarious nasties, from kidney stones to disease. Read: Health Benefits of Drinking Water 6) Leaving dishes unwashed: Many love to accumulate dirty plates before washing because they feel washing every now and them is very stressful. But you see, leftover foods on dirty dishes grow bacteria at rapid rate. And at room temperature, bacteria can double in number in less times. The longer dirty dishes stay, the more time bacteria has to multiply. High accumulation of bacteria also attract rats, fruit flies, mice, and cockroaches, etc. What about the smell from a sink full of dirty dishes? All these are hazardous to health. 7) Comparison Many have the habit of comparing themselves with others. When they see anyone, the first thing is to compare everything about the person with themselves. Some do this unconsciously because it’s already part of them. It’s an habit already. Let me quickly reiterate the fact that Comparison is a thief of joy. When we constantly compare ourselves to others, we waste energy focusing on other peoples’ lives instead of ours which can have ripple effects on one’s total wellbeing. How to overcome all these unhealthy habits 1) One needs to first see these habits as u unhealthy ones. 2) Next is to pray to God for help in doing away with these habits. Because truth be told, habits are not always easy to do away with. 3) Be patient with yourself and grow out of those habits. 4) Set reminders to remind you of things to do and not to do. 5) Plan and schedule your works. This will prevent procrastination. 6) Believe in yourself and accept who you are. 7) Be willing to make a change.

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Health Benefits of 5 Uncommon Nigerian Vegetables

2 Comments / Nutrition, Plants / Botapreneur

Few days back, my dad asked if I know Iyana paja. I sharply and excitedly replied YES. My mind had immediately thought of a popular area called Iyana paja in Lagos State, Nigeria. I was about telling him how Iyana paja is just a stone throw to Sango Otta (where I did my National Youth Service Program) when he said he was referring to a vegetable and not the Iyana paja in Lagos. There is actually a type of vegetable called iyana paja. My dad then asked me for the health benefits of this vegetable. This prompted me to write about Efo Iyana paja and 4 other types of vegetables that Nigerians have but rarely eat. 1) Efo Iyana paja This vegetable is commonly called tree spinach, or efo Jerusalem (Yoruba). It’s botanical name is Cnidoscolous aconitifolius. This vegetable has been known to be used in curing numerous ailments. It is also used to cure insomnia, gout, scorpion stings, memory and vision impairment. 2) Efo Yanrin This vegetable is commonly called Wild Lettuce and its botanical name is Lactuca virosa. The leaves of this vegetable plant are eaten fresh as a salad or cooked in soups and sauces. Wild lettuce contains two compounds known as lactucin and lactucopicrin. These two compounds act on the central nervous system. Wild lettuce has the highest concentration of lactucopicrin of all plants. However, dandelion root and chicory root are also good sources of lactucopocrin. Wild lettuce helps in keeping the nervous system healthy. 3) Efo Ebolo This vegetable is commonly known as Yoruba Bologi. It’s scientific name is Crassocephalum crepidioides. Efo Ebolo contains enough fibers and protein. It helps in dealing with constipation or irregular stool. 4) Efo Worowo This happens to be one of the vegetables I worked on for my undergraduate project and I have so much to say about this vegetable. It is botanically called Senecio biafrae. Leaf extract of worowo has been known to be used in stopping bleeding from cuts or injuries among the Yorubas. In Côte d’Ivoire, the pulped leaves are applied to the breasts as a galactagogue. In Congo, worowo is used to treat cough and heart troubles, as a tonic and to relieve rheumatic pain, prurient allergies and localized oedemas. 5) Efo Gbagba or Efo Igbo This vegetable is commonly known as African Egg Plant leaf. Its botanical name is Solanum macrocarpon. The plant is usually cultivated for its leaves, which are a bit bitter. Garden egg leaves serve as blood tonic for people suffering from a shortage of blood or are anemic. One can just wash the leaves in clean cold water, slice and eat it raw. It can be also be prepared as soup. The vegetable serves as detoxifiers to the kidney and it is more effective when eaten raw or converted into juice by boiling for few seconds and then filtering the juice in a container; this juice can be taken 3 times per day or more. The vegetable is also good for pregnant women. This is because it contains a good number of vitamins and minerals that are required for an improved health condition during pregnancy.

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Foods & Drinks To Avoid After 40

6 Comments / Nutrition / Botapreneur

As we age, it is important for us to eat well and maintain a healthy lifestyle because there are so many health challenges that have been linked to old age. That’s why it’s so important to keep track of one’s diet and avoid foods that put one at risk of diseases like heart disease, diabetes high blood pressure. All the foods listed here are generally not so good for health but they are worse for older people the more. Read: Older and Thriving So, it’s not just about those above the age of 40. Those that are below this age are meant to watch the consumption of these foods as well. 1) MARGARINE & BUTTER Although, margarine contains some nutrients and is seen as better option for butter, it also contains hydrogenated oil and trans fat. These two things have been associated with high risk of heart disease and other chronic health issues. Eating a lot of butter contribute to weight gain and could play a part in raising levels of LDL cholesterol. 2) FRIED FOODS Fried foods like French fries, chips, etc are not good for the health. The calories in fried foods like French fries do result in weight gain, which can lead to other diseases as well. French fries also contains acrylamide which are carcinogenic substances. Boiling, steaming, roasting, blanching and baking of foods are more healthier options than frying. 3) COOKIES Cookies are mostly eaten alone or dipped in milk. However, cookies contain lots of sugar that has effects on health. 4) FLAVOURED YOGHURTS Most times, flavoured yoghurt has more sugar than cakes. Similarly, other flavored health foods like milk, oatmeal, coconut water and smoothies are also laden with sugar. 5) MUFFINS & CUPCAKES Too much of the sugar could literally make one age. However, home-baked muffins and cupcakes can be made with stevia or honey stuffed with veggies instead of sugar. Read: 5 Best substitutes for sugar 6) CARBONATED & SODA DRINKS Carbonated drinks have high level of sugar. And when sugar consumed in large amounts, it can drive insulin resistance and is also associated with various serious conditions, including type 2 diabetes and heart diseases. They are also highly filled with fructose and caffeine. The high fructose corn syrup in soda drinks are also stored as fat in the liver. The best substitute for carbonated and soda drinks is water. 7) DOUGHNUTS Doughnuts contain plenty of sugar and refined flour which are extremely high in calories. 8) VEGETABLE OILS Vegetable Oils which includes soybean oil, rapseed oil, grapeseed oil and numerous others are highly processed and have high levels of essential omega-6 polyunsaturated fats. Although omega-6 fatty acids is considered good for the heart but consuming too much of it can cause a negative imbalance with omega-3 fatty acids. Alternatives oils like coconut oil, avocado oil and olive oil. 10) SPORTS DRINK Sports drinks were designed with athletes in mind. These drinks contain electrolytes (salts) and sugar, which used by athletes in many cases. Sport drinks are often considered as better option than sugary soft drinks but there really is no difference between them. It’s just that the sugar content is sometimes slightly lower. 11) CANNED FOODS AND SOUPS Many canned foods and soups pack are usually packed with high sodium as well as additives such as MSG (Monosodium glutamate) and are also preserved with chemicals not so good for the health. A healthier alternative is to prepare one’s meal or soup at home. Never heard about MSG in Maggi? Click here to read. 12) PROCESSED & RED MEATS Processed meats include cold cuts, hot dogs, bacon, and sausage. They are usually high in fat, low in protein, and often packed with nitrites and nitrates, which help to preserve food at room temperature. Red meats are also linked with high cholesterol and cardiovascular disease. High consumption of red meat in particular can lead to a high production of uric acid , which causes gout (a metabolic disease marked by a painful inflammation). Why you need to stop consuming too much of red meat 13) WHITE BREAD Most commercial breads are unhealthy if eaten in large amounts, as they’re made from refined flour. The body converts flour into glucose and glucose can easily be stores as fat. Flour is also low in fiber and essential nutrients and may lead to rapid spikes in blood sugar. 14) FRUIT JUICE Fruit juice is often assumed to be healthy. While juice contains some antioxidants and vitamin C, it also packs high amounts of liquid sugar. The more concentrated sugar and calories in fruit juice can lead to obesity and inappropriate weight gain. 15) CEREALS Cereals such as wheat, oats, rice, and corn are full of starch. Although they are popularly eaten among children but not so good to be consumed by older people. The major side effect of most break cereals is their high added sugar content

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Amazing Health Benefits of Snake Tomatoes

17 Comments / Health & Wellness, Plants / Botapreneur

What comes to your mind when you see the phrase “snake tomatoes?” You might not have heard or learnt much about this particular veggie (Yes, it is a vegetable). I guess you’ll be amazed at its numerous undetectable characteristics and wonderful health benefits. Snake tomato (Trichosathes cucumerina) locally known as “elejo tomato” or “tomati elejo” (for Ibadan folks) is a variety of tomatoes growing mostly wild in southern Nigeria. Trichosanthes cucumerina also known as the snake gourd is also referred to as the snake tomato because the ripe fruit is reddish in colour and tastes like tomatoes. Snake tomato has resemblance with a cucumber. It is super rich in vitamin A and C, essential amino acids, calcium among other nutrients than the most regular tomatoes. Sadly, this long veggie has been left to grow with little attention to it’s benefits. This vegetable was known to be widely grown in the 60s down to the late 90s and was very common in the local markets. In present days, attention has shifted to the pulpy tomato – Lycopersicon esculentum. Shall we briefly talk about the health benefits of Snake Tomatoes? They are numerous but let’s check out 7 out of the abundant benefits. 1) Jaundice The leaves of snake tomato together with coriander seeds decoction are effective managers of jaundice. It can be used based on professional suggestions but based on research opinions, you can ingest 30-60gram doses of the leaves crushed along with coriander seeds three times daily. 2) Diabetes Snake tomato is a low calorie food, and it may be liberally used by Type- II-diabetic patients. 3) Heart Disorders Juice obtained from fresh leaves of snake tomato is of great advantage in managing heart disorders like palpitation as well as pain within the heart on physical exercise. You can be rest assured of the wonder working effect the leaves have on the human body. Read This Also – The Pulpy Fruit : Tomato 4) Alopecia The extract from the leaves is also very effective in the treatment of alopecia (a scalp illness which leads to the partial or even complete hair loss). All you need to do is to constantly apply the extract on the affected area. 5) Purgative The leaves, roots and seeds of snake tomato helps greatly in controlling bowel problems. It helps in getting rid of toxins in the body. It also helps in the digestion of food. The seeds are specifically great as a moistening agent in the treatment of dry constipation. 6) Dandruff This is one of the most interesting uses of snake tomatoes. The juice of the fruit can be used in avoiding and treating severe cases of dandruff. For perfect results, just rub in the juice on your scalp like you’d do for your regular oil conditioner. Snake tomato juice leads to an increase in body fluid production, it serves as a moisturizer from within and also without. This kind gives the best result. 7) Low Calorie Food Snake tomato is a low calorie food. It provides vital nutrients needed for both growth and repair of body tissues without adding fat to the body. If you’re planning on losing weight, you can so trust snake tomatoes as a sure vegetable you should include in your diet. Snake tomato assists in the sustainability of proper body balance. It is extremely fortified with minerals like calcium, magnesium and phosphorus. It is widely available around us and very easy to cultivate. You should include it among the essential veggies in your garden. Snake tomato sauce is delicious and yummy. The pulp surrounding the seeds have a bright red colour together with a sweet flavor. The orange creamy pulp on the skin surface blended together with the pulp is a perfect replacement of the regular tomatoes. Now that you know quite a number of benefits snake tomato has, why not add it up to the varieties of vegetables in your garden.

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Health Benefits of the Miracle Tree (Moringa)

8 Comments / Botanical, Health & Wellness, Plants / Botapreneur

Moringa oleifera is a plant also known as drumstick, horseradish or miracle tree. Moringa is called the miracle tree because it has been reported in phytomedicine to cure as much as 300 diseases. Moringa is a tree that has several vitamins, minerals, antioxidants and phytochemicals in abundance. Moringa has lots of antifungal, antiviral, antidepressant and inflammatory properties and has been widely used for nutritional, pharmacological and medicinal purposes. Like I said early, Moringa has been known to cure as much as 300 diseases and that’s a whole lot. No wonder it us called THE MIRACLE TREE. In this article, we will looking at 20 health benefits of Moringa. 1) Moringa contains polyphenols and isothiocyanates which greatly help in reduction of inflammation in the body. 2) The leaves of Moringa contain an antioxidant called chlorogenic acid. Chlorogenic acid acts as a natural fat burner which invariably makes Moringa leaves suitable for weight loss. Read: Detox Drink For Burning Belly Fat 3) Moringa powder is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG) which is a powerful antioxidant for inhibiting the growth of cancer. 4) The powdered form of Moringa leaves can be applied on cuts and wounds. It aids the healing of cuts and wounds. It also clears of marks that the cut or wound might want to leave on the skin. 5) Vitamins, minerals, antioxidants and phytonutrients abundantly found in Moringa make it a great choice for boosting energy and the immune system. Read: Foods That Boost The Immune System 6) Moringa contains about 30% fiber. This help in digestion and prevent constipation. 7) Moringa helps in balancing the blood sugar and glucose levels in the body which makes it suitable for diabetics patients. 8) Regular consumption of Moringa leaf gives necessary nutrients needed for a healthy pregnancy. Moringa leaves also improve breast milk production. 9) Moringa helps to relieve menstrual cramps. 10) Moringa contains calcium and phosphorous which enhance strong and healthy bones. 11) Moringa contains quercetin, an antioxidant that helps to lower blood pressure. 12) Moringa helps to improve sleep. 13) Moringa leaves are effective natural adaptogen. Adaptogens are herbs or plants that help the body relieve stress. 14) Moringa helps in fighting infections because of its antimicrobial, antifungal and antiviral properties. 15) Moringa improves eyesight. Moringa leaf can be taken as tea or incorporated into diet. It is also available in capsule form which should be taken as prescribed. Moringa tea can be flavoured with honey. MORINGA FOR HAIR AND SKIN Moringa powder is high in vitamins that greatly help in enhancing hair growth and improving the skin. Moringa oil obtained from moringa seeds is also a good moisturizer for the skin. SPECIAL NOTE All these health benefits centers on usage of Moringa leaves only. It doesn’t mean that the barks and roots are not useful. In fact, the roots of Moringa are believed to fight bacteria and fungi and purify water. However, the bark and root can be very poisonous if used inappropriately. It is even unsafe for pregnant woman to use the root or bark of Moringa as it can cause miscarriage. The roots contain spirochin, a toxic substance.

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5 Best Natural Substitutes For Sugar

16 Comments / Health & Wellness / Botapreneur

Sugar is a common ingredient being used on a daily basis. Virtually everything we consume contains sugar. Even raw agricultural produce contain natural sugar in various degrees. Sugar is widely used in baking. Some people go as far as using sugar to cook. The commonly used sugar known as table sugar is extracted from the roots of sugar beets and the stalks of sugarcane after undergoing processes like undergoes some processes like filtration, purification, crystallization, centrifuging and drying. Yes! Sugar is sweet but it has been medically proven that too much of sugar is not good for the body. Too much consumption of sugar causes a lot of health diseases. The good news is that there are natural substitutes for sugar that we can use in our diets. Below are the best and perfect 5 substitutes you should know. 1) HONEY Honey is produced mainly from bees and other related insects like aphids through extraction, settling or straining without heating at all. Honey contains some amounts of vitamins and minerals, as well as abundance of antioxidants. Taking honey help raise the levels of antioxidants in the blood and high levels of antioxidants in the blood are linked to lower risk of disease. Read More About The Effects of Sugar body and the health benefits of honey. 2) STEVIA Stevia is a natural sweetener being extracted from the leaves of a shrub botanically known as Stevia rebaudiana. Stevia is primarily grown in Brazil and Paraguay but has been widely extended to China, Japan and many countries. The plant can even be purchased at gardens. Stevia has been known to taste about 300 times sweeter than table sugar. Stevia contains zero calories and poses no health challenge when used in moderation. 3) YACON SYRUP Yacon syrup is extracted from the yacón plant botanically known as Smallanthus sonchifolius. It is a native plant in South America. Yacon syrup contains one-third of the calories of table sugar. Yacon syrup is safe to use but taking large amounts of it may lead to excess gas, diarrhea or general digestive discomfort. Also, one cannot cook or bake with bacon syrup but can be used sweeten coffee, tea, oatmeal and even be added it to salad dressings. Yacon syrup can’t be used to cook nor bake because high temperatures break down the structure of the fructooligosaccharides in it. 4) MAPLE SYRUP Maple syrup is a thick, sugary liquid made from cooking the sap of maple trees (Acer saccharum). It contains minerals like calcium, potassium, iron, zinc and manganese and different types of antioxidants. It has a slightly lower glycemic index than table sugar. Maple syrup can be used in baking. Maple syrup is a better option than table sugar but should still be consumed in moderation. 5) DATE PASTE Dates are very loaded with soluble fiber. Date paste is the most perfect sugar substitute and natural sweetener that can be easily made at home. How to prepare date paste: 1) Pit your dates. You can decide to soak in water for a while. 2) Blend in a blender or food processor until smooth! 3) Store the date paste in an airtight container in the fridge for up to two weeks and use it in your favorite healthy recipes.

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7 Top Healthiest Foods For Children

4 Comments / Children's Health, Health & Wellness / Botapreneur

It is very essential that children are fed healthily. However, nowadays, most parents do not care about that and tend to feed their children more of junks and fast foods. Asides that, fast foods are even more appealing to most children because of the taste. Some children cannot eat good food. All they love to feed on are biscuits, sweets, drinks, chocolates, fries, etc But these children do not know that regular junk food intake can cause health problems such as obesity and even chronic diseases later in life. Most junks lack vitamins such as vitamins A and C, and minerals such as magnesium and calcium that are needed for development. That is why it is essential that parents see the need to inculcate healthy eating into their children even right from toddlers. When I was small, I barely eat junks. This is because my parents are very strict when it comes to healthy eating. My siblings and I will eat before leaving for school in the morning with no biscuit nor money to buy one. As time went by, we started collecting #5 as feeding money. Trust me, we were always giving accounts of what we spent the money on, thereby making it impossible for us to just eat anything. We take soft drinks occasionally (like festive periods), unlike now that we are all grown up and can decide to take soft drinks with our money without our parents consent. Till date, one of the major reason I don’t to eat foods like pizza, sharwama, noodles, etc is because I wasn’t used to eating them. Few days ago, my dad still called my siblings and I and gave us a thorough health talk. To him, the oil we used in frying the bean cake that day was much and the vegetables we prepared for him was salty. Trust me, to some, the food won’t be delicious in their mouths 😂. From experience, I’ve come to realise that feeding children with nutritious foods and avoiding junk as much as possible is the best. Eating healthily aids the development of the child. There are lots of healthy foods but in this article, I want to list 7 top healthiest foods that are essential for a child’s growth. 1) EGGS Eggs are highly rich in proteins, vitamins and minerals. The protein in eggs helps maintain and repair body tissues while the vitamins and minerals are essential for effectiveness of the brain and the nervous system. 2) LEGUMES Legumes is a term generally used to describe the seeds of plants from the legume family which includes beans, peas, lentils, and peanuts. Legumes are high in dietary fibre which helps to keep the bowel healthy. They are also a good source of soluble fibre which can help lower blood cholesterol levels. Legumes are very low in fat. Read more: Why You Need To Eat Beans 3) MILK Milk is an excellent source of vitamins and minerals. Milk contains potassium, B12, calcium and vitamin D, vitamin A, magnesium, zinc and thiamine (B1). Also, eggs are excellent sources of protein. 4) AVOCADO Avocados are sodium, sugar and cholesterol free. They are highly rich in essential nutrients (fiber, vitamin C, magnesium, folate and vitamin K) needed for children’s healthy growth and also boosting the immune system. 5) YOGHURTS Yogurts often contain calcium, potassium, and vitamin D, which are important nutrients in the growth and development of a child. In fact, yogurt is a richer source of nutrients than most types of milk. 6) OATMEAL Oatmeal is a food very rich in fiber. It acts as a natural laxative to help prevent constipation. The fiber in oatmeal adds bulk to their stools to make the bowel movement process easier and gentler. This is actually helpful in helping children pass stools with ease. 7) APPLES Apples contain Vitamins like A, B1, B2, and C as well as minerals such as iodine, phosphorous, iron, and calcium. All these are crucial in promoting healthy growth of muscle tissues, bones, skin and organs of children. An apple can be a perfect for a kid instead of a wrap sweet.

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Foods That Boost The Immune System

2 Comments / Health & Wellness / Botapreneur

Have you ever heard that the ability of someone’s system to resist disease or get healed faster is dependent on how strong such a one’s immunity is? Currently at the moment, the world at large is experiencing this pandemic called Covid’19 which first broke out in a place called Wuhan in China. Now, you must have also heard that those with weak immune system, existing health challenges and old people are most likely at the risk of contacting this virus. I’m not here to talk about Covid’19 itself as a lot of articles have talked so much about it while there will still be lots more. It’s my sincere prayer to God that the whole pandemic come to an end in Jesus name. Okay! What I want to talk about centres on the immunity aspect. Immunity is the process by which the action of specific antibodies or sensitized white blood cells in the body help in the resistance of a particular infection or toxin. These antibodies and white blood cells are biological defenses that will fight infection, disease from invading the body or suppressing the action of infection The truth is that immunity differs from one person to another. This depends on what we do to strengthen or weaken the immune system. Some have strong immune systems while some have weak immune systems. Naturally, there are a lot of vitamins that help boost immune system and the good news about it is that most of these vitamins are present in abundance in the foods we eat. And out of all the vitamins, vitamin C is the best that helps a lot in building and boosting immunity. There are various types of foods that contain vitamin C but I’ll love to intimate you with 7 major foods that are highly rich with this vitamin. 1) Citrus Fruits: Citrus fruits are highly rich in Vitamins (especially vitamin C) and plant Compounds. They are good sources of Fiber. They aid digestion and ease bowel congestion. Why do you think people those having constipation to take lots of oranges?Common citrus fruits include the following: oranges grapefruits tangerines lemons limes Yes, you must have read some articles that said people should put lemon in warm water and drink 😊. The logic behind it is just for it to boost the immune system. 2) Garlic: Garlic are also known to boost the immunity. They are rich in vitamin C, vitamin B6 and manganese However, overtaking of garlic can cause bloating, bad breath and body odor. 3) Ginger/Tumeric: Ginger is a flowering plant that originated from China. It belongs to the Zingiberaceae family, and is closely related to turmeric. Ginger has a very long history of use in alternative medicine. It is been used to help digestion, reduce nausea and help fight the flu and common cold, decrease inflammation, reduce sore throat and other inflammatory illnesses. I love to take ginger tea a lot. I peel the back, boil in water for a while and drink. Tumeric belongs to the same family as ginger and also help to boost the immune system. 5) Spinach: Spinach is an example of common vegetables in Nigeria. There are different types of spinach but the commonest is known as Efo tete among the Yoruba. This vegetable is highly rich in vitamin C, vitamin K, folic acid, iron, and calcium. 6) Brocolli: Brocolli is another good source of vitamin C. Broccoli contains sulfur compounds that research suggests boost production of glutathione, an antioxidant compound which helps free radicals to minimize their potential damage. Unfortunately, broccoli are rarely found in Nigeria. They are only readily accessible some big supermarkets. Carrots: Carrots are highly rich in vitamin C which helps in boosting the immune system. Carrots also contain antioxidants which help the body fight free radicals, cell damage, and inflammation. 7) Bell Pepper: Bell pepper are highly rich in vitamin C and some other vitamins such as vitamin A, E and K1. Endeavour to include all these foods in your diet and boost your immunity/immune system. NOTE: Too much of sugar weaken the immune system. Reduce the intake of sugar especially carbonated drinks and totally avoid taking alcohol. Click here to read about the effects of sugar in the body. Lastly, as much as we feed on physical foods boost the immune system, we shouldn’t forget to feed on the Word of God. It the best food that never fails in boosting immunity.

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50 Ways To Stay Healthy

8 Comments / Health & Wellness / Botapreneur

It is one thing to be healthy, it is another thing to stay or remain healthy. I’m pretty sure one of everybody’s life goals is to be healthy and remain healthy for as long as possible. However, the truth is that being healthy doesn’t come without some conditions attached to it. Do you want to be healthy? Do you want to stay healthy? There are things you need to constantly do to achieve that. I have listed out 50 incredible ways by which you can be healthy and remain healthy. 2) Avoid overeating and late night eating. 3) Avoid eating undercooked foods especially meats. 4) Drink plenty water. 5) Take fruits and vegetables regularly. 6) Take supplements. 7) Reduce sugar consumption. 8) Exercise regularly. 9) Get enough sleep and avoid late night sleeping. 10) Brush your teeth daily. 11) Wash your hands regularly. 12) Detoxify and deworm when necessary. 13) Stay away from phone once a while. 14) Smile always. 15) Take breaks. 16) Practice self love affirmation. 17) Listen to soul lifting music. 18) Read positive and inspirational books. 19) Avoid self medication, drug abuse, drug misuse and drug overuse. 20) Pay attention to your moods and feelings 21) Have a regular medical check up. Check your blood pressure, temperature, pulse, etc frequently. 22) Avoid contacts with sick people. 23) Be conscious of the change in your environment. 24) Spend quality time with positive people. 25) Drive safely. 26) Say NO to premarital and extra marital sex. 27) Cut down on processed foods. 28) Avoid trans fat. 29) Learn to say NO. 30) Pay up your debts. 31) Save and invest. 32) Forgive and avoid grudges. 33) Believe in yourself. 34) Travel to places that will develop your mind. 35) Feed your mind with positive things. 36) Let go of the past. 37) Seek for help when necessary. 38) Value yourself. 39) Take care of your hair and body. 40) Maintain personal hygiene. 41) Keep your environment clean. 42) Have accountability partners. 43) Practice meditation. 44) Observe intermittent fasting. 45) Practice silence and solitude. 46) Develop a sense of gratitude. 47) Love yourself deeply. 48) Go on retreats. 49) Study the Bible consistently. 50) Pray without ceasing. Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prosperous – 3 John 2

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