Top 10 Brain Foods That Make You Healthier And Smarter

By Drew James Davis 

The quest for increased brain power seemingly continues throughout our lifespan, primarily because it eludes as we grow older. Do you constantly strive for improved concentration levels at work, higher test scores, retention of important dates, names and conversations? If you have already tried every 'trick' to increase your brain power, including meditation, more sleep, cardio exercises and Sudoku, may be you need something else!

Power-packed brain foods provide energy that does not fade away in a couple of minutes and keep you active and energetic for a longer time. Therefore, they generally include lean proteins, fiber, complex carbs, and foods low in saturated fat and rich in omega-3 fatty acids. Evidence from a recent research suggests that consuming 'brain foods' regularly results in long-term health benefits. They are good not just for your brain, but for your whole body.

A study revealed that eating foods rich in Omega-3 lower the risk of stroke, Parkinson's and Alzheimer's disease. So, these brain foods won't just improve your brain power, but can potentially reduce inflammation in your joints, and decrease your risk of developing heart diseases and cancer.

So, what are the top ten brain foods? Read on to find out.

1. EGGS

Whole eggs are not just high in protein, but are also a rich source of omega-3 fatty acids, Vitamin B and E. The egg yolk is high in 'choline', which is an important element of brain cells as it helps improving your memory. Just make sure if you eat eggs daily, you eliminate other sources of cholesterol from your diet. In order to avoid the extra cholesterol altogether, you may consume egg whites only.

2. WHOLE GRAINS

Brown bread, oatmeal, brown rice, all work towards increasing the flow of blood to the brain, which means that the quantity and quality of your brain's functions increases. A scientific research showed that human beings tend to suffer from memory loss by the age of 60-70; so if you're not a kid, whole grains are especially good for YOU! To begin with, simply prepare your sandwiches from whole grain breads to enjoy the benefits.

3. APPLES

Here's a new reason to eat an apple every day- Apples are high in 'quercetin', an antioxidant that protects your brain cells. According to studies at Cornell University, quercetin protects the brain cells from free radical attacks. To get the maximum amount of quercetin from your apples, make sure you eat them with their peels on as that is where the maximum amount of quercetin is found.

4. SPINACH

Spinach is packed with nutrients like Vitamin E, K and folate which help prevent dementia. Spinach is also very high in iron. If there is not enough iron in one's diet, the cognitive activity goes down. Research shows that spinach actually helps reverse memory loss! If you don't like the taste of spinach, try using it in a recipe such as a smoothie or a quiche to mask the flavour.

5. SALMON

Well, salmon is a top source of DHA, the predominant omega-3 fat in your brain, known to guard against Alzheimer's disease, a health condition that affects over 5 million Americans. Not just that, salmon is also a top source of difficult-to-get vitamin D which is necessary to avoid age-related cognitive disorders. Apart from salmon, other kinds of fish that are good for your brain are tuna and herring. Tired of the same boring salads? How about Salmon salad?

6. WALNUT

Adding walnuts to your diet may help boost your memory according to a new Journal of Alzheimer's Disease report. It shows to provide better brain and memory function. They are tasty and a good source of healthy protein. Add chopped walnuts to your oatmeal, add them to a breadcrumb crust for chicken or fish, sprinkle them on salads or just throw some soaked walnuts in your blender with your smoothies. Be creative and eat smart.

7. BLUEBERRIES

A new study shows that munching a bowl of blueberries/drinking blueberry smoothie for breakfast can stop you flagging in the afternoon. Researchers found that blueberries boost memory and concentration up to five hours later. This is because the antioxidants and phytochemicals in blueberries stimulate the flow of oxygen and blood to the brain, thus, keeping the mind fresh.

8. GREEN TEA

Sipping green tea a couple of times day is not just good for your heart - it could boost your memory too, say researchers. A recent study in China found that the chemical properties of green tea promote the generation of blood cells, providing benefits for spatial learning and memory. So, forget coffee - green tea holds the key to brain power!

9. MILK and YOGURT

Drinking just one glass of milk a day could boost your brain power. A study found that those who regularly drink milk and other dairy products (such as yogurt) do better in memory tests. It is also found to be effective in slowing down mental decline as you age.

10. DARK CHOCOLATE

The main ingredient in dark chocolates, cocoa, is known to be very beneficial for the brain. Scientists have found that the antioxidant found in chocolates is much stronger than other foods. Flavanoids, the primary antioxidant in cocoa, is believed to increase the flow of blood to the brain. Hence, avoid the normal milk chocolates, and go for dark chocolates. Finally, health news that you can bite off!

Try incorporating the above mentioned top 10 brain foods into your daily diet and benefit your mind and body.

Drew Davis is the owner of the Mindset2Succeed website. He is constantly researching ways for people to improve themselves. The main focus is on the winning mindset required to succeed in all areas of life. There are lots of tips, philosophies and constantly updated information. To explore this topic in more detail please Travel Here

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Top Health Benefits of Coffee

By Jeff K Andrews  |   Submitted On January 05, 2012

Most people start out their mornings with a cup of coffee to help them wake up and prepare for the day and it now seems as if people have another reason to make sure they start their days with this tasty hot beverage; the nutrients within it that impart the health benefits of coffee.

The Legend of Coffee

Legend has it that goats discovered the wonders of coffee in the Arabian peninsula. Kaldi, the goats' shepherd, found them joyously dancing around after having ingested coffee beans, so he decided to try them himself. Then Kaldi discovered what most people in America know about coffee; it helped to wake him up. From then on, the monks in the area began to take advantage of its effects for keeping them awake during their extended prayer sessions. It worked so well that the monks began to offer it around to all of the other monasteries.

That's an interesting story about the goats discovering coffee, but the truth is a bit more mundane. Coffee actually was believed to have been discovered in Ethiopia. Someone took it to Yemen where the people began to grow coffee extensively in the 6th century. Then the coffeehouse first made its way into the world in Cairo, Egypt and Mecca, Saudi Arabia. Now they are everywhere, practically on every street corner.

Two Main Coffee Species

The two main coffee species being grown currently are called Arabica coffee and Robusta coffee. The more popular coffee type is the Arabica, and it gives a better flavor than the Robusta. The Robusta has higher caffeine content, but its flavor isn't as well-liked.

Health Benefits of Coffee

As people research coffee and the differences between those who drink it and those who don't, they discover very interesting facts about the good things coffee can do for the body. For example, those who drink coffee have fewer instances of the following diseases: 

·       Type II Diabetes

·       Parkinson's Disease

·       Dementia

·       Some cancers

·       Heart Disease

·       Strokes

Type II Diabetes

In order to help prevent Type II Diabetes, people will need to drink at least six to seven cups of coffee per day. This amount of coffee each day lowers a person's risk of Type II Diabetes by 35 percent. Because patients diagnosed with Type II Diabetes also have an increased risk of heart disease and stroke, coffee is also given the credit for decreasing the amount of heart disease and strokes that people experience.

A further effect of coffee is that it reduces the instances of disturbances in heart rhythm. These disturbances have been found to increase both men's and women's rate of heart attacks and strokes. Because coffee lowers the number of people who have disturbances of their heart rhythms, it also indirectly decreases the numbers of heart attacks and strokes that all people endure.

Parkinson 's Disease and Dementia

Coffee drinkers have a decreased risk of Parkinson's disease. Researchers are confident of the link between Parkinson's disease and the caffeine that coffee contains, although they cannot explain what the effect caffeine has on preventing Parkinson's disease. It also benefits dementia; drinking between three and five cups of coffee per day was found in one study to reduce dementia by 65 percent.

Coffee and Liver Cancer

Researchers can't state definitively how, but coffee appears to decrease the instances of liver cancer. With every test researchers have done on this issue, they have arrived at the same results; liver cancer is less likely in people who are regular coffee drinkers.

Nutrients in Coffee

Coffee is full of antioxidants that are believed to be the reason that the number of people who contract Type II Diabetes can be kept lower. These nutrients, oxygen-free radicals, keep the cells from being damaged. Coffee also contains minerals that are highly important in the body's process of regulating insulin. Magnesium and chromium aid in the body's use of insulin in controlling the amount of sugar that runs through the blood. People with Type II Diabetes lose the ability to control their blood sugar on their own, so the help that magnesium and chromium provide is very useful.

Omega-6 Fatty Acids

The body needs omega-6 fatty acids and it's not capable of producing them itself. Coffee is a great source of omega-6 fatty acids containing 27.6 milligrams in each fluid ounce. Omega-6 fatty acids, also called polyunsaturated fats, are essential for maintaining brain function, promoting growth, encouraging the growth of healthy skin, bone growth, keeping the body's metabolism in its healthiest state and keeping the body's reproductive system in good shape.

Coffee Allergies

Coffee has a large amount of caffeine, 0.3 milligrams per fluid ounce, and it may be the cause of some people's allergies. Those who develop an allergic reaction to caffeine may experience hives, skin rashes that can be extremely itchy. This condition can spread all over the body and create a condition called anaphylaxis where the sufferer can no longer breathe and loses consciousness. It's a condition that needs to be treated with immediate medical attention.

Who Shouldn't Drink Coffee?

It's a concern for doctors that pregnant women who drink large amounts of coffee might have a higher risk of miscarrying. They generally advise their patients to drink around 12 ounces of coffee per day; this number means that less than 200 milligrams of coffee is being ingested which is the amount that is considered to be the safest for women who are expecting. The less than 200 milligram number appears to be safe because research has shown that there isn't an increased incidence of miscarrying or promoting a premature birth; it also doesn't seem to affect the growth of the foetus in any way.

Coffee, rather the caffeine in coffee, may present people who have urinary issues with a reason to limit their consumption. The caffeine is known as a property that will increase a person's need to urinate more often. The answer isn't going to be to drink decaffeinated coffee because it has been found that decaffeinated coffee has the same diuretic effects as regular coffee.

Another group of people who might want to decrease the amount of coffee they drink, both regular as well as decaffeinated, are people who experience heartburn. Acids that can worsen heartburn's symptoms are present in both types of coffee, so it can make a heartburn sufferer even more uncomfortable. If heartburn is worse in the morning and the person didn't know what was causing it, it just might be the coffee.

Summary

Like with anything, coffee has its good side and its bad side but when taken in moderation, the health benefits of coffee outweigh the bad.

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