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

Article Source: http://EzineArticles.com/expert/Drew_James_Davis/1479352

 http://ezinearticles.com/?Top-10-Brain-Foods-That-Make-You-Healthier-And-Smarter&id=7460605

The Health Benefits of Eggs

By Christopher C Weaver  

If eggs are not currently a part of your diet, its worth looking into some of the health benefits that they offer and reconsider adding them. Eggs are an all natural source of high quality protein and provide all 9 essential amino acids (those are the ones that the body cannot produce independently). Research at Wageningen University concluded that egg protein is the most absorbed and utilized protein source in the food supply. One egg contains 6.3 grams of protein and only 68 calories. Consuming an adequate supply of protein daily helps with the production of new cell membranes, healthy nerves, building muscle, boosting the immune system and in maintaining healthy skin and nails.

One of the most important nutrients that eggs supply is choline, which is important in brain and nerve functioning. While our bodies do naturally produce choline, we do not manufacture an adequate supply, therefore it is important we consume choline rich foods. Choline assists in the reduction of inflammation in the body, which in part is a result of being high in Omega-3 Fatty acids. Chronic inflammation in the body is linked to such serious health conditions like Alzheimer's, heart disease, Type-2 diabetes, and osteoporosis. A study conducted at the University of NC at Chapel Hill notes that choline is involved in shutting off promoter regions of genes that are involved in inflammation. Choline is also necessary in the development of the brain and memory in the fetal stage, making it especially important to pregnant women. It is estimated that 90% of Americans do not clonsume an adequate supply of choline.

Eggs also contain a high amount of Lutein, which plays an important role in eye health including the prevention of cataracts and a condition called Age-related Macular Degeneration (AMD) which is the leading cause of blindness in people over 50 years old. The macula is the central part of the retina that controls fine vision.

Eggs are a good source of B vitamins including B-12 which is important for cardiovascular health. Eggs also supply us with tryptophan, selenium, iodine, molybdenum, phosphorus and are one of the only foods that contain naturally occurring Vitamin D.

At one point, nutritionist and medical providers were discouraging people from eating eggs on a daily basis due to the cholesterol they contain, yet more recent research released by the Journal of the American College of Nutrition (circa 2000) concludes that people that eat a low-fat diet can consume one to two eggs daily with no noticeable change in blood cholesterol levels. The Harvard School of Public Health concluded that there is no significant link between egg consumption and heart disease.

There has also been considerable research conducted in terms of eggs and their impact on weight loss. In a particular study conducted in 2008 and published in the International Journal of Obesity, half of the people in the research group were given a breakfast containing two eggs, while the other half were given breakfast without eggs. At then end of the study, those in the group that consumed the breakfasts containing two eggs lost an average of 65% more weight than those in the other group. It is suggested from the outcome of this research that eggs help to curb the appetite throughout the remainder of the day, making a person less likely to overeat.

Some other noticeable health benefits are their link to lowering risks of blood clots and stroke (due to the proteins in the yolks) and a reduction in the risk of breast cancer in women. A recent study concluded that women that eat a diet including 6 eggs per week lowered their risk of breast cancer by 66%. Eggs also have a high sulfur content which promotes healthy hair and nails. When buying eggs I recommend getting the cage-free, vegetarian fed variety. Also look for those that a labeled free of antibiotics and hormones, which can have negative impacts on our overall health. As always, speak with your healthcare professional before drastically modifying your diet, especially if you have certain health conditions such as high cholesterol or cardiovascular disease.

Christopher Weaver BS, MA, CFT lives and works in Asheville, NC. Learning to live a wellness based lifestyle is a key component to finding health and happiness. My goal as a Certified Fitness Trainer, yoga instructor, social worker and health educator is to share my own personal health journey, including accomplishment and mishaps along the way. For more writings and information visit my website athttp://www.issacertifiedtrainer.com/christopherweaver and my blog at http://www.punkrockwellness.blogspot.com

Article Source: http://EzineArticles.com/expert/Christopher_C_Weaver/1480880

http://ezinearticles.com/?The-Health-Benefits-of-Eggs&id=7514906 

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 flavor.

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

Article Source: http://EzineArticles.com/expert/Drew_James_Davis/1479352

http://ezinearticles.com/?Top-10-Brain-Foods-That-Make-You-Healthier-And-Smarter&id=7460605