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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Processed Foods

by Ms H

Foods prepared with physical or chemical treatments are considered as processed foods. They are almost always high in salt, which is their main negative point.  While salt in high quantities is unhealthy, small amounts are actually good for you and crucial for the function of all of our organs. However, the salt has its antibacterial properties, which make it ideal for preservation. Humans have been preserving foods for centuries. Your ancestors used to dry, freeze, can or pickle foods to extend their shelf life. Now with an increase in packaged foods also came an increase in different preservation methods. Chemical preservation is used to delay spoilage, enhance colour and flavour, and maintain consistency and texture of foods. The common preservative in many cured or smoked meats, such as bacon, jerky, deli meats and smoked salmon is sodium nitrate which helps to reduce colour changes.

Sodium nitrate in processed meat can damage the blood vessels around your heart, which can cause them to harden and narrow, which makes it more likely that you will develop heart disease. Eating regularly sodium nitrate with food you also increase the risk of developing type 2 diabetes in additional to these your chances of developing certain types of cancer increases too.

Processed foods include synthetic additives; E numbers are codes for substances that are permitted to be used as food additives for use with in EU^] and Switzerland. They are commonly found on food labels.  Example cereals are very often fortified with calcium. Whenever cereals are refined the vitamins and minerals are removed and the companies must replace them later by law. This process is called “fortifying”. The nutrients that have been added to foods afterward they are less effective synthetic substances and often harder for the body to absorb but they are still better than nothing and they can provide an important way for us to get certain vitamins and minerals. For instance, someone who has a lactose intolerance might use a water fortified with calcium. Meanwhile fortification is the only way that vegetarians can get vitamin B12 in their diet, which is highly important for brain function and nerve health.

Often the reason that foods are fortified and processed is to improve the taste Often they will taste fresher after a longer amount of time.

Many of the processed foods we get from fast food chains have added saturated fats and trans fats. While these aren't good for us, they do make us feel full for longer due to their slowest digestion.

Generally the processed foods are not as healthy as getting fresh foods and nutrients by controlling your diet closely. 

Some foods are worse for you than others and are increasing your risk of many conditions and diseases. While cancer is one of the worst, regularly eating the cancer causing foods can also lead to heart disease, diabetes, chronic inflammation, and so much more.

Here is the evil food list: canned foods, refined sugar, salted, pickled and smocked foods, grilled red meat, carbonated beverages, white flour, farmed fish, hydrogenated oil, microwave popcorn.

10 Anti-Inflammatory Super Foods

By Carole Gayle

  

Anti-inflammatory drugs are effective in treating arthritis and other types of inflammation in the joints of many people. That said, anti-inflammatory drugs are not proven to be safe because there are side effects and long-term usage of these drugs such can weaken the immune system. There are ways to treat your arthritis without sacrificing your immunity. One option is to eat foods that help relieve inflammation. These are the 10 anti-inflammatory foods to eat:

1. Kelp: Kelp is an herbal plant that has fucoidan, a type of complex carbohydrate which is a good anti-inflammatory, anti-oxidative and anti-tumor. This is also a good food if you want to lose weight because this absorbs fat slowly. This can also help in the prevention of lung and liver cancer.

2. Wild Alaskan Salmon: This fish is a rich supplier of eicosapentaenoic and docosahexaenoic acids (Omega-3 fatty acids) that are known as a great natural remedy for inflammation. This is great for people with arthritis and other types of inflammation and it can also be of great benefit for heart disease and can also prevent cancer. You can find a dietary supplement for fish oils if you don't get enough fish in your diet.

3. Turmeric: Turmeric is a spice that you can find in your curry powder mix. The anti-inflammatory effects that it can give are as similar as the effects that some anti-inflammatory drugs can give you, minus the side effects.

4. Shiitake Mushrooms: This type of mushroom can improve your immune system and prevent arthritis because it contains some anti-inflammatory agents that are really good for people with inflammation in the joints.

5. Green Tea: This popular drink is a high source of flavonoids, the compound that is anti-inflammation. Green tea might also reduce your risk of cancer and heart problems.

6. Papaya: This fruit is great for arthritis because of the papain that it contains. This can lessen your inflammation, improve you digestion and speeds up the healing of burns.

7. Blueberry: This fruit is rich in antioxidants and is a high source of phytonutrients, the anti-inflammatory agent that makes this fruit beneficial for arthritis.

8. Extra Virgin Olive Oil: Polyphenols can be found in this oil and because of that, you will receive protection from inflammation when you take it.

9. Broccoli: This green and leafy vegetable contains anti-inflammatory and anti-cancer phytonutrients properties.

10. Sweet Potato: This root vegetable can do wonders for health because of the nutrients that it has. Sweet potatocontains manganese, vitamin B6, beta-carotene, Vitamin C, dietary fiber and some complex carbohydrates.

Diet is a powerful alternative treatment for arthritis. Arthritis and food has a connection and it is conceivable to treat arthritis just by including the above mentioned foods in your daily diet.

Carole Gayle is a freelance writer who focuses on health-related topics. Visit the Arthritis Pain Cure center for additional information about alternative medicine rheumatoid arthritis [http://www.arthritis-pain-cure.com/alternative_medicine.html] treatments, and to sign up for the free monthly newsletter.

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