Our brain consumes 40% of our body’s energy. However, not what we ingest is always useful for the brain.
But these 10 foods are “superfood” for the “boss” in our body.
The fish contains essential omega-3 fatty acids in large quantities. They are very important in regulating brain functions. These fatty acids have the potential to improve communication between brain cells, which in turn guarantees better overall brain health.
2. Pepper chilli
100 grams of chilli contains 144 milligrams of vitamin C, which is much more than other fruits and vegetables (eg orange). The antioxidant properties of this vitamin prevent the brain from oxidative stress by tackling and eliminating free radicals.
Tomatoes are rich in the antioxidant lycopene. This antioxidant fights against free radicals and eliminates them from the human body, thereby preventing brain damage due to oxidation. This is good for overall brain health and is a protective measure against memory loss and other side effects, such as Alzheimer’s syndrome.
4. Pumpkin seeds
They are centres of power of zinc, a mineral that enhances memory. Along with adding enough energy to the brain, zinc plays a major role in overall brain health. A few pumpkin seeds a day prevents brain damage.
Enriched with Vitamin C, Vitamin K, and Choline, broccoli is a portion of great brain food. While choline is essential for maintaining healthy neurotransmitters and enhances memory power, vitamin K increases cognitive power, thereby delaying ageing-related dementia.
Blessed with a cradle full of omega-3 fatty acids, omega-6 fatty acids, folic acid, vitamin E and vitamin B6, nuts – nuts, almonds, peanuts, hazelnuts, etc. – are good fats that help strengthen the brain. Vitamin E in these fruits helps delay old age memory loss, and the presence of essential fatty acids ensures better circulation, thereby providing better brain health.
Chocolates were originally made from cocoa, but today you can find only traces of this ingredient in milk chocolate. However, dark chocolate is a good source of cocoa. Studies conducted on the benefits of cocoa to the brain suggest that these dark brown grains can actually help prevent cognitive decline and dementia.
These dark blue spots are rich in vitamins and antioxidants that strengthen the brain. Regular consumption of these healthy fruits increases memory capacity, and their antioxidants eliminate free radicals and reduce oxidative stress that affects the brain.
9. Seed flax
Flax is a good source of omega-3 fatty acids – ALA, which help produce and protect neurons. It also contains AA and GLA – members of Omega 6 fatty acids. They can help develop neurons as well as regulate brain function. Regular use of 1-2 teaspoons of this seed per day is beneficial for improving overall brain health.
Eggs are rich in essential nutrients choline. This nutrient plays an important role in maintaining a healthy brain. Incorporating eggs into your diet can help you get the daily recommended dose of choline. Eggs also contain cholesterol, which is essential for maintaining healthy neurons. The presence of DHA in eggs enables better communication between neurons.
It’s no secret that green tea is amazing for your health, but this particular kind of Japanese origin can be amazing for your health! It is believed that kitten tea is the best quality green tea in the world. Rich in antioxidants
Antioxidants are magical nutrients and enzymes whose task is to combat the negative effects of ultraviolet radiation, making our skin healthier and younger-looking, while also protecting it from numerous serious diseases. Matcha contains five times more antioxidants than any other food.
Prevention of cancer
Green tea contains antioxidants known as catechins, which halve dangerous free radicals in the body. Most of them are in green tea kitten.
Weight loss / improved metabolism
Tea kitten helps the body burn more calories, which means it removes excess pounds. Studies show that if you include kitten tea in your daily diet, you will have a 25 per cent higher chance of achieving the desired line.
Slows down ageing
The slowdown in the ageing process is probably related to the numerous antibiotics present in the tea.
It strengthens memory and concentration
Another side effect of L-theanine is the production of dopamine and serotonin, compounds that improve mood, memory and concentration.
It detoxifies the body
During the last three weeks before the leaves of the cat are harvested, the Camellia sinensis plant is covered to shed sunlight. This causes a huge increase in chlorophyll production in plants.
Matcha is a powerful detoxifier capable of removing heavy metals and toxins from your body naturally.
Improved immune system
The antioxidants of kitten tea act as a natural antibiotic and boost the immune system. Matcha tea is also rich in potassium, vitamins A and C, as well as iron and calcium.
How much to drink:
The average normal intake should be 1-2 cups a day. Most people drink it in the morning instead of coffee, and at night to settle down.
Much of the allegations that you will cure a certain disease or remove a few pounds of excess in 7 days with the help of water to which you have added lemon are not scientifically substantiated.
However, there is research on the health benefits of consuming water and consuming lemon. And some of the benefits are:
It encourages hydration
According to doctors, the best way to hydrate the whole organism is to consume water, of course. This includes not only water but also water from food and drink. Water is the best hydration drink, but some people don’t like the taste of water itself. Adding lemon improves the taste of water, which can help to consume glass more.
An excellent source of Vitamin C
Citrus fruits, like lemons, are full of Vitamin C, which is the primary antioxidant that protects cells from harmful free radicals. Vitamin C can reduce the risk of cardiovascular disease and stroke, and lower blood pressure.
Studies have shown that people with low levels of vitamin C in the body, especially obese men with high blood pressure, have a higher risk of stroke. Vitamin C can also help prevent or reduce the duration of colds in some people.
Although lemon is not at the top of the list of citrus fruits that are high in vitamin C, it is still a good source of this vitamin. According to research, a 1/4 cup of raw lemon juice yields about 23.6 grams of vitamin C.
That’s more than 30 percent of the recommended daily allowance (RDA).
Improves skin quality
Vitamin C found in lemon helps reduce wrinkles on the skin. A study published in the American Society for Clinical Nutrition concludes that people who consumed more Vitamin C are at a lower risk of wrinkled and dry skin.
How water improves skin’s appearance is still not completely clear, but one thing is for sure – if your skin loses moisture, it becomes dry and prone to wrinkles. Then it is best to use moisturizing skin moisturizing creams and drink at least eight glasses of water a day to keep the skin moisturized and free from toxins inside.
It promotes weight loss
A study in mice, published in the Journal of Clinical Biochemistry and Nutrition, found that polyphenolic antioxidants found in lemon significantly reduce the fat caused by a high-fat diet. In addition, increased insulin resistance was observed.
Although the same results have yet to be proven on humans, research so far, experience has proven that lemon water promotes weight loss. Whether it is due to increased intake of water or lemon remains to be seen.
Some people drink lemon water as a morning laxative to help prevent constipation. Drinking hot or hot water with lemon when we wake up helps to start our digestive system.
Ayurvedic medicine believes that lemon acid helps to stimulate ‘Agni’. In Ayurveda, a strong agni-jump-starts in the digestive system, making it easier to digest food and prevent toxins from accumulating.
Have you ever rubbed a lemon between your palms to eliminate odor? Lemon is thought to neutralize odors, so according to folk remedies, lemon is used to eliminate bad breath caused by the consumption of foods with strong odors such as garlic, onion or fish.
Drink a glass of water with one lemon after a meal or on a fast in the morning and you will solve your breath problem. Lemon stimulates the production of saliva, and water helps prevent mouth-drying, which is one of the causes of excessive bacterial growth and bad breath.
Prevents kidney stones
Citric acid prevents the formation of calcium in the kidney stones. Nephrologists recommend increasing citric acid intake to reduce the risk of new kidney stones. Drinking water with lemon not only helps to build up calcium, but the water itself contributes to a better cleansing of the kidneys.
Just 1/2 cup of lemon juice gives the same amount of citric acid found in kidney stones.
How to Make Lemon Water
To take full advantage of the health benefits of lemon and water, you need to drink this drink for a long time.
When making it you should always use fresh lemon, by no means concentrate the lemon. The recipe is as follows:
- 2l of boiled and cooled water
- Half-squeezed lemon (use organic lemon if possible)
- A few mint leaves
- A smaller spoonful of honey
- A slice of fresh ginger
- Half a teaspoon of cinnamon
- You can also add slices of other fresh citrus fruits such as lime and orange, and you can add slices of cucumber.
If you have an organic lemon that you cannot consume quickly, squeeze the juice and freeze it in ice boxes. Add a dice or two when making lemon water.
Start the morning with a cup of warm lemon water, or simply slice or squeeze the lemon into a glass of water. And that will be enough to get you a healthy and refreshing drink.
Side effects of lemon water
Lemon and water are generally safe to drink, but there are several potential side effects to be aware of. Lemon contains citric acid, which can damage tooth enamel (a bad side for people who use lemon as a bad breath aid). To reduce the risk, drink lemon water on a straw, and then rinse your mouth.
When it comes to heartburn, lemon water can go either way. Citric acid can trigger heartburn in some people, while others may experience relief from heartburn as lemon becomes alkaline in the digestive tract. If lemon worsens heartburn, avoid lemon water.
Some people are more likely to go to the toilet when drinking lemon water. Although lemon juice is often called a diuretic, a substance that increases urine production, there is no evidence that vitamin C from natural sources has a diuretic effect. If you feel the need to go to the toilet further, the cause is probably increased water intake.
In a large study that included 50,000 women it was found that only a single cup of coffee in a week reduces the chance of depression by 15 percent.
Caffeine is the most commonly used psychoactive drug in the world; it wakes us up, helps us stay focused on the tasks we perform and provides us with the energy boosts that everyone needs.
Most people, at least in America and Europe, get caffeine from coffee. However, because of the myths about coffee’s harmful effects, many people are still concerned about whether to reduce coffee intake or exclude coffee from their diet altogether.
Although there are no indications of why caffeine should be completely eliminated, some people sometimes literally overdose from coffee, as much as possible.
Severe caffeine addicts exceed the recommended daily limit of 400 mg of caffeine daily, which can cause insomnia, restlessness and/or rapid heartbeat, especially if consumed too fast.
However, many studies on coffee consumption show that it is not bad for the body at all, and reportedly, it has many good effects on our health.
And the general benefit of coffee for health is also shown by the fact found by scientists; namely, scientist came to know that people who drink coffee, rarely suffer from any disease.
Although there are plenty of drinks and foods we should avoid, coffee is not one of them. And here’s why:
- Healthy liver
Nine different researches have shown that coffee is associated with a reduced risk of cirrhosis. According to these researches, one cup of coffee a day reduces the risk of cirrhosis by 22 per cent, two cups by 43 per cent, three by 57 per cent, and four cups a day by as much as 65 per cent.
- Heart diseases
An astonishing number of 200 studies shows that people who drink three to four cups of coffee a day are 19 percent less likely to die of cardiovascular diseases.
One major study on coffee conducted in 2009 found that every cup of coffee we drink reduces the risk of type 2 diabetes by seven per cent (if you drink two cups a day, your chances of having this disease are 14 per cent lower, etc.).
- Type 1 diabetes
The authors of another study, using data from 30 different studies involving more than one million people this year at the annual European Association for the Study of Diabetes, explained that three to four cups of coffee a day lowered the risk of type 2 diabetes by about 25 per cent.
People who drink coffee to excess, and drink at least three cups a day, have an 18 per cent lower risk of cancer, according to a recent study.
It has been proven that at least one cup of coffee a day reduces the chance of liver cancer by 15%, and some data suggest that people who drink coffee are less likely to suffer from oral cancer (tongue, throat) and prostate cancer.
- Alzheimer’s disease and dementia
The studies on coffee have also examined the effect of this drink on the brain’s health, whereby it was found that people who drink coffee on a daily basis are about 16 percent less likely to develop Alzheimer’s disease, dementia and other diseases that reduce cognitive abilities.
According to a large study involving 50,000 women, it was found that only one cup of coffee a week reduces the chance of depression by 15 per cent, while two or three cups a day further increase this percentage to 20 per cent.
Another study, which includes more than 100,000 women and men, shows that “coffee drinkers” are less likely to commit suicide by 45 per cent, and the likelihood for those who drink four or more cups a day is 53 per cent.
- Mortality in general
European researches conducted on 50.000 people within a period of 16 years have shown that men who drink three or more cups of coffee a day have twelve per cent, while women have seven per cent, fewer chances to die of any abdominal disease, and they also have a healthier liver.
The second study, conducted on 186,000 Americans, confirmed this, and it also showed that people who drink at least one cup of coffee a day are 12 percent less likely to die of any disease.
Two or three cups a day reduced early mortality by 15 percent.
Most people connect chocolate to sugar and immediately claim that it doesn’t merit a place in a healthy nutrition plan.
That couldn’t be further away from the truth, but there is a twist. The crucial beneficial component of chocolate is cocoa. That is why you should aim to consume only chocolate with high amounts of cocoa. The manufacturers made the selection easier for you by giving the products with a high cocoa amount the simple etiquette – dark chocolate.
In short, you need chocolate in your life as long as it is dark with at least 70% of cocoa. Here is why:
It Is Rich in Nutrients
Just so that you can understand better, let’s say that 100 grams of dark chocolate has a recommended daily amount of manganese and it is also rich in copper, magnesium, iron, zinc, phosphorus, and potassium. As an added bonus, it also contains 11 grams of fiber which promotes digestion.
Of course, you shouldn’t eat the entire 100-gram chocolate every day because you should consider portion control. One bar or two should be more than enough.
Antioxidant Properties That Boost Immunity
Just like fruits and veggies, cocoa also has plenty of antioxidants that protect your organism and boost the overall immune system. That way they help to prevent deterioration of your organs and keep free radicals from damaging your body.
It Optimizes Blood Pressure and Cholesterol Levels
If you are looking for ways to decrease the risk of developing heart disease, you should consume dark chocolate. According to experts, cocoa has the power to decrease “bad” and increase “good” cholesterol in males thus securing a good balance between the two.
It can also regulate your blood pressure and improve blood circulation. Cocoa stimulates your body’s nitric oxide production, which relaxes your arteries, which enhances blood flow and reduces blood pressure.
While we are on the topic, the statistics show that dark chocolate can decrease the death risk after developing heart disease for over 50 percent in elderly men. Another study shows that adults have reduced the chances of their arteries developing a calcified plaque by over 30%.
Enhances Function of Your Brain
Aside from having positive effects on your body, cocoa also has a beneficial effect on your mind. We mentioned that cocoa enhances blood flow throughout the entire body and that includes your brain. That is why it is believed that dark chocolate can prevent cognitive decline and boost brain function, especially in elderly people.
As an added bonus, cocoa also has a small amount of caffeine, which may boost your focus and concentration.
It Is Good for Your Skin
Last, but not least, cocoa can also have a beneficial effect on your skin. It may act as a protector against sunburns, as well as boost skin’s hydration and density. So, if you are planning to head on a vacation, you may consider eating dark chocolate for a month or two to boost your skin’s ability to get tanned.
The vegetarian don’t eat meat, meat by-products, red meat, fish and poultry. So, their diet plan should exclude all these foods.
A purely vegetarian diet is actually very healthy that helps us combat several severe diseases like a heart attack. And a well planned vegetarian diet helps to lose enough pounds in lesser time as well. It is obvious that a vegetarian diet will be made of fruits, vegetables, grains and lots of legumes.
However, ensure that your diet plan includes all the nutrition right from protein, carb, vitamins, minerals, healthy fat, etc. to support your health.
Here we have shared a diet plan to shed off some extra pounds when you are on the veggie side.
Vegetables: Vegetables contain minerals, protein, curb and all other kinds of nutrition that our body requires. So, vegetables are must to include in your diet chart. And vegetables are not just for the veggies rather the non-vegetarian people too should include all kind of vegetables in their diet every day.
Dark green leafy is the best of all. Broccoli, kale, spinach are too healthy. Try to have at least four servings of vegetables each day. One serving should be a salad, one serving should be cooked vegetables, one serving should be raw vegetables, and then you can have it your way.
Grains: Grains are one of the most important foods to include in your diet chart especially when you are on a vegetarian diet plan. All kind of grains is helpful for health. However, ensure that your diet plan has oatmeal, wheat bread, brown rice, whole-wheat pasta, etc.
Try to have eight serving of grains each day. 8 servings may sound high, but each serving will have less quantity.
Legumes: When it comes to legumes, we mostly think of the beans. Yes, beans are very helpful for weight loss. Include beans and soymilk in your diet chart every day. Try to have at least three servings of legumes per day while one serving should contain 100 kcal at least.
Fruits: Who doesn’t love to eat fruits? Fruits help us stay active, healthy and keep us hydrated all through the day. And thankfully, fruits also help us shed off some extra pounds. Look for high nutrition and low calories fruits like Kiwi, strawberry, mango, orange, grapefruit, etc. Try to have three serving of fruits every day. And one serving should be equal to 80 kcal.
Follow this diet plan, and you can achieve the aimed body soon. You can have all other foods in fewer amounts anyways. But there are certain foods that should be restricted for good.
- The dairy product is a big So stay away from yogurt, milk, cheese, ice cream, sweets, etc.
- Packaged food, readymade juice, snacks are also suggested to avoid if you are on a strict diet plan.
- Avoid added oil as they are a rich source of rich fat.
Also, drink plenty of water per day along with maintaining some exercises or yoga on a regular basis. This will help you keep stress free which is much needed to stay active, healthy and fit.