Health problems pose a risk in our life and it could happen at any stage of life. The main cause of early life diseases are the way we live our life these days; unhealthy eating, smoking, drinking and less of physical works are few of them. Our lifestyle has the highest impact on our health. Diseases such as obesity, heart problems and diabetes are few lifestyle diseases and according to a survey, certain lifestyle factors may lead to early onset of memory problems irrespective of person’s age.
The foods you eat play an important role in keeping your brain healthy and can improve specific mental tasks, such as memory and concentration. Your brain is a big deal for you. You can help support your brain health and boost your alertness, memory and mood by strategically choosing your diet plan including these 10 foods in your diet.
You might have felt fatigue, dizziness, loss of memory and brain fog. It could be due to free radicals produced by different biological processes. These free radicals can damage our brain cells. Blueberries provide antioxidants that can scavenge these free radicals that might damage your brain cells and helps in proper functioning of brain. Now you know why blueberries are classified under “super foods”.
A very common food item on almost every breakfast table. The bright yellow yolk inside the white albumen of egg is rich in choline and vitamin B. Choline helps in formation of acetylcholine which is a neurotransmitter (a chemical necessary for transmission of nerve impulses). Thus helps in maintaining memory and communication among brain cells.
Have you ever thought about how does your brain looks alike. Yes it looks like a walnut and to no surprise, eating it improves your brain power. Walnuts are rich in DHA (Docosahexaenoic acid) which is an omega 3 fatty acid that is the primary structural component of your brain. Thus it protects brain health and prevent early age related dementia.
It has two nutrients that helps brain in its proper functioning the first one you are already aware of is choline as mentioned earlier and the second one is vitamin K. Vitamin K sharpens your memory and keeps dementia away in older peoples and up to some extent Alzheimer’s disease too.
Who doesn’t love chocolates? But you will love it more when you will get to know that they are one of the richest source of antioxidants that protect your brain cells from oxidizing and thus from damaging by free radicals. Dark chocolate is also rich in flavanol which helps in reducing memory loss in adults.
As vehicles needs fuel to run, like wise our brain cells also need fuel to function properly and brain can get its fuel from coconut oil. Medium chain triglycerides present in coconut oil breakdown into ketons which acts as brain fuel. It may help to some extent in dementia.
Omega 3 fatty acids in the form of EPA (eicosapentaenoic acid) and DHA (Docosahexaenoic acid) occur naturally in oily fishes. DHA and EPA both act as structural component of human brain that keeps brain healthy and evades chances of memory loss and has incredible impact on depression. EPA and DHA is very important for normal brain functioning and development throughout life.
“Spice for life” yes you heard it right till now you have known turmeric as a coloring and flavoring agent in foods but here is why it is called spice for one’s life. A compound curcumin found in turmeric has an immense therapeutic use. It acts as an antioxidant, anti inflammatory and anti proliferative. It plays a vital role in curing brain tumors, Parkinson’s and Alzheimer’s diseases.
Due to its benefits to brain health they are called “super seeds”. They not only contain omega 3 fatty acids which maintain brain health but also contains high amount of magnesium nutrient which provides calming effects to the brains. It helps in preventing dementia that occurred at an early age of life. Pumpkin seeds also contain vitamin E and antioxidants like carotenoids.
They are rich in monosaturated fats which promote good inflow of blood to brain cells thus enhancing its functionality. Promoting blood inflow leads to highly functioning brain. It is also packed with amino acid and antioxidants which helps to reduce blood pressure. It is also good for nervous system to help relief stress .
To sum up, we can say that in our busy live schedule, we should take out a few moments for our body. We should run, jog, meditate, exercise and sweat out for body’s proper functioning. Selection of diet should be done wisely with healthy eating and living a healthy lifestyle. These 10 brain boosting foods should be considered in making brain sharper and smarter.
About Author: This is a guest post by Deepti Singh, M. Sc. (Food Microbiology and Toxicology)
Spinach is one of the healthiest vegetables with high fiber, various vitamins & minerals. The best way to consume greens is to eat it raw. But some people, especially kids don’t like the natural taste of spinach. If you want to add some flavor before eating spinach , then simply Sauteed Spinach is a quick recipe, easy to cook without losing its nutritional value.
Now your sauteed spinach is ready. You can serve it as sides or take it with Indian bread/Roti.
Spinach loses it volume by three- quarter after cooking so remember not to add salt in the beginning. Add it after the volume is reduced or as per instruction above.
Nose vessels may expand during pregnancy, and the increased blood supply causes more pressure on those soft vessels, causing nose vessels prone to bleeding. This is the reason that nosebleeds are common during pregnancy – Every one out of five pregnant women faces this issue, compared to only one in twenty of non-pregnant women.
But the occasional minor nosebleed is usually harmless. Some medical experts say even a few nosebleeds over the course of pregnancy aren’t cause for alarm.
You’re more likely to get a nosebleed when you have a cold, sinus infection, high blood pressure, blood clotting disorders and allergies when the membranes inside your nose dry out, as they do in air-conditioned rooms, cold weather, airline cabins and other environments with dry air.
If you are facing nose bleeds during pregnancy:
Don’t lie down or tilt your head back: You might end up swallowing blood, which could cause nausea and vomiting or even make you accidentally inhale some blood.
Contact your doctor if you have very frequent nosebleeds during pregnancy. It could be a sign of any complicated medical condition.
Sometime a nosebleed during pregnancy may require immediate medical help. Call 911 or have someone drive you to the emergency room if:
Avocados are full of fat and most of it is monounsaturated, so it’s really a great thing to consume on a regular basis. While browsing I discovered that Avocados are also good source of soluble fiber which makes it a healthy choice.
Apart from the health benefits, Avocados are also flavorful. We can use it in various recipes like quick sandwiches, steamed vegetable and quinoa salads but guacamole is very special one. After visiting Mexican restaurants couple of times, I fell in love with guacamole. I always have it on sides along with tortilla chips. It inspired me to try this recipe at home. I tried experimenting yogurt along with regular ingredients of guacamole and it turn out to be “addictive”. The tough part is to select avocado that is ripen. Try to gently squeeze the fruit in the palm of your hand. If it yields on applying gentle pressure then it is ready for immediate use. You can add Cayenne and other spices like cumin to add make it more spicy and tasty.
You can enjoy it right away or keep it in refrigerator. But before refrigerating wrap it with plastic cover at the top since it gets brown by air contact. Usually Guacamole is served with tortilla chips but If your are health conscious, you can consume it as sides along with steamed vegetables.
Kadai Paneer or Karahi Paneer is a famous dish of India and is one of the most common dishes preferred in restaurant. It is spicy and delicious and is best paired with roti, paratha. Kadai Paneer is a spicy curry recipe with a lot of spices to give it a robust bold flavor.
Paneer is my favorite dish and I try various recipes of Paneer but Kadai paneer is very special one:).
Dahi Parwal is a famous Bengali dish also known as doi potol. It is very delicious and easy to cook recipe.
An old proverb says- “All work and no play makes Jack a dull boy”. If we modify it considering today’s scenario, we can say- “All work and no play makes Jack an obese boy”. Imagine how difficult life it would be if a person is carrying 20 to 30 kg of weight on its back for no reason. That’s what happens to you when you gain weight and carry an extra weight of fat with you. Gaining of weight can be due to many reasons such as hormones, any disease, cancer, drug induced or our own lifestyle. Here we will discuss only about obesity caused by lifestyle.
Sedentary lifestyle and jobs which bound us to desks is making us obese. Too much munching and snacking and moving little is the real cause of lifestyle caused obesity. Changes in life style like hectic schedule, excessive intake of tea and coffee, addiction to smoking, drugs and drinking alcohol and improper sleep causes obesity. If it were only confined to body’s improper shape, it would not bother much but it leads to life threatening diseases such as arteriosclerosis and heart attack. Unfortunately, obesity is a chronic condition and there is no ‘quick fix’ solution or treatment that is effective for all overweight or obese individuals.
Consuming high amount of energy from diet but NOT burning off this gained energy through physical activities causes the excessive energy to get stored in the form of fat in our body and it leads to obesity. Obesity is a condition where a body accumulates so much extra fat that it has negative health implications. If a person gains 20% more weight than the normal weight range, then he is referred as obese. A simple way to know that a person is obese or not is by calculating its BMI (Body Mass Index). The formula for calculating BMI is-
Body Mass Index (BMI) = Mass (m) / height2 (h2)
Common BMI level ranges from-
Underweight- under 18.5 kg/m2
Normal weight- 18.5 – 25 kg/m2
Over weight- 25 – 30 kg/m2
Obese- over 30 kg/m2
Also see: 10 foods to boost your brain power
Obesity should be considered as a disease which makes our health and life sick. It also impacts our life span due to its various side effects. Losing weight requires balanced diet and regular workout. If you have obesity, losing even 5 to 10 percent of your weight can delay or prevent some of these diseases!!
Don’t miss : 5 Natural ways for glowing skin
About Author: This is a guest post by Deepti Singh, M. Sc. (Food Microbiology and Toxicology)
This is a guest post by Deepti Singh (M.Sc. Food Biology And Toxicology), Thanks Deepti !!
The old axiom “beauty starts from within” is true and no makeup can ever surpass it. Super foods are in real sense our super heroes. These foods have incredible properties and one of them is that they are good for having glowing skin naturally. Every person treasured assets like skin and hair and wants his/her dose of nutrients that can keep them glowing and healthy. Free radicals weaken our skin immunity and different metabolic processes which cause different skin problems. The nutrients present in super foods help your skin to rejuvenate and thus helping it glow externally. Many of us think that we can look good by applying various cosmetics which is true up to some extent; But if your skin is unhealthy, the cosmetics will not be able to conceal it. So it’s very important to include these super foods to help keep your skin healthy and glowing:
Increasing lifestyle stress and pollution is causing a variety of skin problems and these skin problems may be cured naturally by having these super foods. Scientists claim that the newest source of high protein super foods may be insects like bugs, crickets, grasshoppers and ants so before these creepy things get in our diet chart you should try out these super foods which are delicious and nutritious. The secret to flawless radiant skin doesn’t lie in your makeup kit but yes it does in your food. Perfect skin comes from intake of perfect diet and the above mentioned super foods may do some miracles to your skin, glowing you look like a super star.
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Parwal Aloo Curry is famous dish ,mostly prepared in northeast part of India. Due to its great taste, it always finds its place during parties or any special occasional. We can prepare this dish in various ways. My favorite one is curry one as we can have it with chapati or rice both.
Delicious Parwal Aloo Curry is ready to serve with chapatti and rice.
Palak Paneer is healthy and popular Indian Veg recipe. If you don’t like spinach then you should try this yummy recipe and you will start loving it. It is a blend of health and taste, simply made with cottage cheese in pureed palak and other spices.
Your Palak Paneer is ready to serve. Enjoy it with roti/ Indian bread or steamed rice.
You can also fry paneer cubes before adding to the gravy.
Instead of yogurt, Fresh cream or cashew (kaju) paste can also be used for gravy.
“Are you feeling hungry? Yes but …Ooops You don’t have much time to cook but still want to eat something healthy and filling. “
Whenever I face such situation , I remember my favourite dish poha, a quick , easy and healthy recipe.
Poha or Pauwa Bataka is a popular Maharashtrian and Gujarati dish usually served in breakfast or snacks. It is made of flattened rice and kid’s favorite lunch box recipe which is quick and easy to make recipe. Usually onion, poha ( flattened rice) and potato are major ingredients. If you want it to be more nutritious, add few more vegetables to poha. Let’s start with the quick steps to make colorful poha.
Who says that egg plant is a boring vegetable? After eating baigan aloo bharta , we get addicted to the taste of eggplant:) . Baigan Aloo bharta is very tasty and quick recipe. It is a famous dish of north India.
To get the real taste of baigan bharta, we need to choose the right baigan for bharta. Usually the round , medium sized baigan is best suited for baigan bharta.
Taste would be great when the baigan is roasted in open gas. Micro-oven cooked baigan could be easy to cook but taste would not be best.
Serve with Indian bread/ Roti/Chappati or as a side with Rice and sambar.