Health and Nutritional benefits of vegetables

• Eating vegetables provides health benefits - people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. 
• Vegetables provide nutrients vital for health and maintenance of your body.

HEALTH BENEFITS 

• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for stroke and perhaps other cardiovascular diseases.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may reduce risk for type 2 diabetes.
• Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
• Diets rich in foods containing fiber, such as fruits and vegetables, may reduce the risk of coronary heart disease.
• Eating fruits and vegetables rich in potassium as part of an overall healthy diet may reduce the risk of developing kidney stones and may help to decrease bone loss.
• Eating foods such as vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

NUTRIENTS

• Food sources of the nutrients in bold can be found in the Dietary Guidelines for Americans. Click on the nutrient name to link to the food sources table.
• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
• Potassium rich nutrientsVegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

See what Flood did to these houses and how to prevent it this rainy season

     A man shared photos of the current state of his house and his surrounding after a 9-hour rainfall yesterday in Yenagoa, Bayelsa state, Nigeria. According to reports, many people have been rendered homeless after the ugly scenario

All you need to know about flood and how to prevent it 

Flooding
A flood occurs when a river bursts its banks and the water spills onto the floodplain . Flooding tends to be caused by heavy rain: the faster the rainwater reaches the river channel , the more likely it is to flood. The nature of the landscape around a river will influence how quickly rainwater reaches the channel.

The following factors may encourage flooding:
A steep-sided channel - a river channel surrounded by steep slopes causes fast
surface run-off .

Lack of vegetation or woodland - trees and plants intercept precipitation (ie they catch or drink water). If there is little vegetation in the drainage basin then surface run-off will be high.

A drainage basin consisting of mainly
impermeable rock - this will mean that water cannot percolate through the rock layer, and so will run faster over the surface.

Dumping refuse into drainage systems -  
The act of dumping wastes into drainage systems lead to blockage of the drainage which subsequently prevents easy water flow. Solid wastes hold water and causes overflow of drainage channels.

How do you prevent Flood? 
There are actually many preventative steps that can be taken to ensure that we remain safe.

1. Green roofs/rooftop gardens
Green roofs (roofs that are covered with vegetation), by their very nature, absorb rainwater and help to mitigate flooding. They have become very popular across Europe. The benefits, as they relate to water, are straightforward: for the building owner, it’s a stormwater management tool; for the community, it reduces stormwater runoff; and for the environment, it prevents combined sewer overflow, neutralizes the acid rain effect and removes nitrogen pollution from the rainwater.

2.Create flood plains and overflow areas for rivers
There was a time when floodplains covered large stretches along European rivers. Today, because of urban sprawl, less than half remain. There is a movement to restore these floodplains because of their significant role in flood protection, water management and nature conservation. Essentially, what floodplains do is retain and absorb water, thereby shielding nearby towns from the effects of heavy rainfall.

3. Separating rainwater from the sewage system
To improve water management and protect the sewage system from damage, cities are beginning to revamp their underground pipe and drainage systems – by separating rainwater
from the sewage system. The separation enables the wastewater treatment plant to function properly, without it being overburdened by large quantities of stormwater.

4.Plant Trees
Deforestation allows for easy flooding. Planting of trees help prevent flood by holding up a considerable amount of water.

5.Keep the sewer system clean, so it can do its job
It seems like an obvious measure, but sewer systems can clog up with waste, debris, sediment, tree roots and leaves. The more traditional sewer pipes have a tendancy to rust and corrode, compounding the problem.

6. Sustainable drainage: permeable pavement, sidewalks and gardens 
In some urban areas, green space is considered a luxury. On the ground and on rooftops, there is so much concrete. Concrete is not permeable. It does not absorb rainwater. It blocks it and redirects it to the drainage systems which, in turn, often become clogged and then the water overflows into the streets and sidewalks. Unchecked, this will cause flooding. The concept of sustainable drainage makes perfect sense.

   As part of environmental initiatives that are underway in Europe and across the globe, the recommendation is that impermeable surfaces be replaced with permeable materials such as grass and gardens. This will allow the rainwater to drain into the soil. The process, known as infiltration, also serves to sustain the plant life.

Credit: waving.com Please share this information  with others 

Breast cancer : 10 Early symptoms every woman should see

There is no doubt about the fact that breast cancer is an extremely dangerous disease. 

We spend lots of money for countless number of tests only to find out that it was a normal muscle pain.

The irony is that if your breast cancer is in its early stage, machines won’t be able to detect it. Hence, spending so much money for tests is of no use. Instead, if you do have breast cancer, there will be certain symptoms in your body which you need to notice. 

Once you find these symptoms appearing in your body, you can consult a doctor for verification.

Check out the top 10 symptoms of breast cancer that you should be aware of.

Once you notice these symptoms, do not hesitate to visit a doctor. 

Share post now to create awareness. 

48 Heart-wrenching facts about pollution

Pollution is one of the most ignored concepts in the modern world.

 Here are some shocking facts on pollution which give a quick glance-through of how this destroyer is up to creating havoc on the earth.

What is Pollution?
     Pollution can be described as contamination of air, water and soil by introduction of a contaminant into a natural environment, usually by humans that are harmful to living organisms.

Below are 48 facts on Pollution:

Fact 1:Pollutionis one of the biggest killers, affecting more than 100 million worldwide.

Fact 2:More than 1 billion people worldwide don’t have access to safe drinking water.

Fact 3:5000 people die every day as aresult of drinking unclean water.

Fact 4:The garbage dumped in the ocean every year is roughly around 14billion pounds. Plastic is the major constituent.

Fact 5:Pollution kills more than 1 million seabirds and 100 million mammals every year.

Fact 6:People who live in high-density air pollution area, have 20% higher risk of dying from lung cancer, than people living in less polluted areas.

Fact 7:Approximately46% of the lakes in America are extremely polluted and hence risky for swimming, fishing and aquatic life.

Fact 8: In the great “Smog Disaster“, that happened in London in the year 1952, approximately four thousand people died in a few days due to the high concentrations of pollution.

Fact 9:United States produces 30% ofthe world’s waste and uses 25 % of the worlds natural resources

Fact 10:The Mississippi River dumps 1.5 million metric tonnes of nitrogen pollution in the Gulf of Mexico every year.

Fact 11:Every year around one trillion gallons of untreated sewage and industrial waste is dumped in the U.S water.

Fact 12:Children contribute to only 10% of the world’s pollution but are prone to 40% of global disease.

Fact 13:More than 3 million kids under the age of 5 years die every year due to environmental factors like pollution.

Fact 14:Compostingand recycling alone have prevented 85 million tons of waste to be dumped in 2010.

Fact 15:China is the world’s largest producer of carbon dioxide. United States is number 2.

Fact 16:Almost 80% of urban waste inIndia is dumped in the river Ganges.Fact 17:Noise pollutionis the most neglected type of pollution.

Fact 18:The amount of money invested in nuclear test could be used to finance 8,000 hand pumps, giving villages across third world access to clean water.

Fact 19:Acidification of the ocean is the worst type of pollution. Oceans are becoming more acidic rue to green house emissions from fossil fuel.

Fact 20:Livestock waste majorly contributes tosoil pollution. During monsoon, water runs over the fields carrying dangerous bacteria from the livestock into the streams.

Fact 21:More than 100 pesticides in any medium- air, water or soil can cause birth defects, gene mutation and  cancer.

Fact 22:There are more around 73 various kinds of pesticides in the groundwater, which is used as drinking water.

Fact 23:There are more than 500 million cars in the world and by 2030 the number will rise to 1 billion. This means pollution level will be more than double.

Fact 24:Major oil spillslike those in the Gulf of Mexico, is the the worst type of pollution due to consistent oil spills in the water body which spreadseverywhere else.

Fact 25:House owners use chemicalsthat are 10 times more toxic per acre, than the amount used by the farmers.

Fact 26:Around 1000 children die in India every year due to diseases caused from thepolluted water.

Fact 27:In India, the Ganges water is gradually becoming septic, especially due to dumping of half burnt dead bodies and enshrouded babies.

Fact 28:88% of the children in Guiyu, China suffer from various respiratory diseases as the area they live in is a huge e-waste site.

Fact 29:Antarctica is the cleanest place on Earth protected by anti-pollution laws.

Fact 30:Scientific research has proven that carbon dioxide emissions are lowering the pH of the ocean and are acidifying them even more.

Fact 31:A single car generates half a ton of CO2and a NASA space shuttle releases 28 tons of C02.

Fact 32:Americans buy more than 29 million bottles of water every year. Only 13% of these bottles arerecycledevery year.

Fact 33:Tsunami in Japan during the year 2011,  has created a debris of 70 miles, which consists of cars, plastic, dead bodies and radioactive waste.

Fact 34:Cadmium is a dangerous pollutant that kills foetus’ sex organ cells. It is wide spread in many things that we eat and drink.

Fact 35:It takes only 5 days for a jet stream in Chine to carry the air pollution to the United States.

Fact 36:Pollution in China can changethe weather in United States.

Fact 37:World Health Organization (WHO) estimates 6400 people die every year in Mexico due toair pollution.

Fact 38:A single person in United States produces 2 kilograms of garbage every day.

Fact 39:The UAE is one of the biggestwaste producer and water consumer.

Fact 40:Every 1 million ton of oil that is shipped, approximately 1 ton from gets wasted in the form of spills.

Fact 41:Most of the hazardous pollutants that are discharged in the atmosphere each year are released to surface water, ground water, and land,combined.

Fact 42:Approximately 3 billion people without proper shelter and healthcare cook and heat their homes using open fires and leaky stoves, thus contributing more towards pollution andglobal warming.

Fact 43:Chronic obstructive respiratory disease (COPD) that develop due to indoor air pollution is responsible for the death of more than1 million people every year.

Fact 44:The people more susceptible to high ozone levels are children, elderly, people with lung disease, and people who are active outdoors.

Fact 45:A glass that is produced fromrecycled glassinstead of raw materials can reduce related air pollution by 20%, and water pollution by 50%.

Fact 46:If you think that you don’t smoke and you will be spared by lung cancer, just remember that your lungsor heart may be similarly damaged simply fromexposure to ozoneand particulate matter.

Fact 47:Places which are near to hightraffic roads, seaports or railyards are dangerous place to live or work as they contain more concentrated levelsof air pollution.

Fact 48:In cities where there is huge traffic and vehicles run bumper-to-bumper, the pollutants in the air can seep into your car making the air you breathe inside your car up to 10 times more polluted than typical city air.

Source: ConserveEnergyfuture (CEF)

"Be cautious of the decisions you make every second of your life, because they may come back to haunt you forever"- Henry jnr

"A major challenge in our environment today is the belief that the next generation will fix it"- Henry jnr

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The Disparity between the rich and the poor - by Francis Duggan

The gap between the rich and poor expanding getting bigger by the day
But in a fair and just society things would never be this way
Those born into a poor family are forsaken by the gods
And if they wish to be successful they must fight against all odds.
In the slum parts of the city you will only see decay
Homes and gardens looking shabby everything look old and gray
Ninety per cent live off welfare and those with jobs work for low pay
And all would choose to be born elsewhere if in their births they had a say.
In the yuppies part of the city things are very different there
Brand new homes and well kept gardens, new cars they drive and new suits they wear

Children of affluent parents and advantaged from the start
The slum end only three miles distant seems a continent apart.
Life is hard and never easy for those from the slum parts of town
And it is hard to be successful with others trying to drag you down
Most employers do not want to know you your address your enemy
But do not count yourself a failure if you are born into poverty.
The gap between the rich and poor expanding getting bigger by the day
But in a fair and just society things would never be this way
Those who speak that all are equal in god's eyes are talking rot
For the people of the slum parts it would seem by god forgot.

by Francis Duggan

Unbelievable photos of Lagos that would make you consider relocating

Welcome to Lagos... Èkó ò ní Bàjé! 

     Lagos, popularly called "Lasgidi", "Eko" boasts some of the most fascinating Environments and structures in Nigeria. 
If you stay outside Lagos, here are some beautiful pictures of the state that would leave you scratching your head :D ...

The famous Lekki Bridge

Pedestrian Bridge Collapses In Ikire, Osun State

Ikire Pedestrian bridge in Osun state was brought down by trailer at about some minutes past 7pm tonight.

Fortunately, no life was lost. 

Credit: metronaija 

       
  Hopefully, the news gets to the  right authority in time to avert any potential danger. 

Top Vacation Destinations worth visiting in Nigeria

    
     Nigeria is home to many tourist attractions. Whether you are in the country or you plan on visiting and you love sightseeing attractions, here are the top Vacation Destinations worth visiting in Nigeria. 

1. Ibeno Beach 
   Stretching over 89 km, Ibeno beach is believed to be the longest beach in West Africa. Ibeno beach is located in Akwa-ibom state.

2. Obudu Mountain Resort

 This is located on the Obudu plateau in Cross-River state, close to Cameroon. Obudu mountain resort is famous for its semi-temperate climate and scenic views

3.Ikogi Warm Springs 

   Located in Ekiti state, Ikogosi warm spring is one of the eight warm Springs in the world. Ikogosi also has a cold spring which forms a confluence with the warm spring. 

4. Lekki Conservation Centre 

   The Lekki conservation centre is a 78-hectre conservation site located in Lagos state. It was established to protect mangrove, flora and fauna form the urbanization. 

5. Guarara Falls 

   This is one of the most beautiful falls in   Nigeria. It is located between minna and Suleja in Niger state. 

6. Tarkwa Bay 

   This little paradise is located off the coast of Lagos state. With Pristine beaches and many hangout spots, Tarkwa Bay is a delight. 

7. Olumo Rock 

   Olumo rock is located in the heart of Ogun state capital. It is both a shrine and tourist attraction. It has two new elevators for getting to the top, better than the old stairs. 

8.Idanre Hills

    Idanre hills with the highest peak reached by six hundred and sixty seven (667) steps remain one of the wonders of nature and a marvelous tourist destination. Estimated to be over 800 years, they are located in the ancient town of Idanre, Ondo State, South West, Nigeria. It is found to be fifteen kilometres (15km) South West of Akure , the State Capital. The ancient town is on the hill top while the new settlement is at the base of the hills. Idanre hills, in the past offered protection against invaders and are appeased annually.

Which is your favourite? 

(Drop a comment below) 

Amazing Life on Water - A tale of the people of Bajua

The Bajau Laut people of the south-western Philippines live their entire lives on the sea. Known as “sea gypsies” or “sea nomads”, they inhabit amazing villages built on stilts in the middle of the ocean.

Many Bajau people do not set foot on land except to trade fish and sea cucumbers for rice and (ironically) water, build new boats, or bury the deceased. In fact, they sometimes report feeling “landsick” when they do!

Even when their fragile, driftwood settlements are decimated in the typhoon season, or ransacked by pirates, they just take to their boats and start to build a new house.

These amazing people are so at home in the water that their bodies have physically adapted to it, giving them better underwater vision and the ability to hold their breath for up to five minutes while free-diving for their dinner.

Where their bodies haven’t adapted enough, they just fashion a pair of goggles out of a passing bit of flotsam...
The origin of the word Bajau is not clear cut. It is generally accepted that these groups of people can be termed Bajau, though they never call themselves Bajau.

Instead, they call themselves with the names of their tribes, usually the place they live or place of origin. They accept the term Bajau because they realize that they share some vocabulary and general genetic characteristic such as in having darker skin, although the Simunuls appear to be an exception in having fairer skin.

Discrimination of Bajau,particularly from the dominant Tausūg people who have historically viewed them as 'inferior' and less specifically from the Christian Filipinos and the continuing violence in Muslim Mindanao, have driven many Bajau to begging, or to migrate out of the country. They usually resettle in Malaysia and Indonesia, where they are less discriminated against.

Today the number of Bajau who are born and live primarily at sea is diminishing, partially due to hotly debated government programs which have moved Bajau on to the mainland.