Monthly Archives: January 2015

Roles of Vegetables and Fruits in Academic Excellence


The first place to start when trying to improve your child’s nutrition is to add more fruit and vegetables to his/her diet, this is because fruits and vegetables are excellent sources of numerous nutrients. They contain necessary vitamins, minerals, antioxidants, starch and fiber necessary for proper brain development.  Research has showed that people who consume diets rich in fruits and vegetables have lower risk for heart disease, diabetes and certain types of cancers. Focus on offering your child a variety of fruits and vegetables. Eating a variety of fruits and vegetables will ensure your child is getting the many different nutrients he/she needs. Too much of anything good is bad. We need to understand that fruits and vegetables should be eaten with discretion. Excess intake may:

– Cause Indigestion

– Affect the intelligent development and bone growth of the children. Scientists have discovered that the
excessive intake of vegetables will hinder the absorption of calcium and zinc in the body, thus affecting the intelligent development and bone growth of the children. This is especially harmful to the pregnant women and the children at the growth and development stage.

– Lead to Calculus(also known as kidney stone). Some vegetables such as spinach, celery, and tomato,
contain a large number of oxalic acid, which will combine with the calcium contained in other foods and form into calcium oxalate, thus easily leading to calculus. This is one of the main reasons why many vegetarian children are susceptible to calculus.

– Lead to malnutrition and iron-deficiency anemia in children.

From what we have discussed above, we can see that it is very important to keep a balanced diet in daily life. Excessive intake of fruits and vegetables is not advisable. Be warned.

The Importance of Good Nutrition in Academic Excellence.

      We all know that eating is one of the basic actions needed to maintain good health and stay alive. Good nutrition is necessary for every living being to grow. If we don’t eat the right food, our body won’t function as it should. Healthy food choices are essential to help children grow, develop, feel good and do well academically. Kids need good food because it helps:

1)Build bones and muscles
2)Repair and replace worn out cells
3)Keep all the systems in their body workingindex
4)Keeps the children stay healthy and full of energy

Always remember that children require a variety of foods from the 5 different food groups (grains, dairy, vegetables, fruits, protein) to attain maximal use of the brain and all its functions.

  • Grains/ Carbohydrate : Grains refer to foods such as breads, cereals, pasta(spaghetti and noodles) and rice and should make up the foundation of any child’s diet. Foods in this group are important sources of calories, vitamins, minerals and fiber children need on a daily basis. Eating different types of grains is necessary. Choose whole grains such as whole-wheat bread, brown rice, bran cereals(e.g. Kellogs “fruit and fiber”) and oats that are lower in calories and provide more nutrients over cookies, cakes and pastries which tend to be high in calories and fat and provide little nutritional value for
    your children and Family.

PLEASE NOTE that although carbohydrates are the main source of energy for the body too much of it can cause excessive weight gain, sugar addiction and elevated blood sugar for your children! So please watch it.Look out for the next post in this series.

Physical Activity is Essential to Learning

Getting quality education has gone beyond sitting in the classroom, taking lectures and going through subject exercises. Today, many school settings do not give room for sports and physical exercises anymore, sadly. As a matter of fact, many new schools in Nigeria do not have sporting facilities at all. Once a school’s promoter has found a building for classrooms and a tiny play area, all is good for schooling. This is not a trend that should be allowed to go on. Children need to be exposed to sporting activities and fundamental exercise practices.


Regrettably, with the increasing pressure on schools to ensure that children achieve academic success, and then the need for schools to maintain the standard of academic achievement of their students, physical activity is being pushed down the priority list. The time spent in physical activity keeps diminishing. In some schools, the average physical activity duration is now gauged within 10minutes. This isn’t enough time, especially as studies have shown that physical exercises do not have detrimental impacts on school grades. In fact, some studies have indicated that increased participation in physical activity leads to enhanced learning and even better grades.


This is because increased participation in sports and other forms of physical exercise have been proven to aid the enhancement of cognitive functioning, memory, concentration behaviour and academic achievement for students. These practices are generally promoted for their positive impact on a child’s physical and mental health. It is also not to be forgotten that a brilliant mind will be severely hampered if the physical body it dwells in is unhealthy.

Even among working class adults, a sedentary lifestyle is a recipe for ill health. Medical authorities keep emphasizing the need for working adults to include physical activity in their daily routine – walking, running, or others. How much more for children who are still in early and middle stages of development.


This is therefore a call out to our school authorities and management. There is an inherent need for growing children to get involved in adequate physical activities. Government educational agencies need to enforce this. Perhaps government can also assist educational entrepreneurs with easier (even cheaper) access to landed property so that the latter get enough space to provide for such activities.