6 Superfoods for Healthy Hair

What you eat can make a difference. Incorporating proteins and complex carbohydrates into your everyday diet can help strengthen your strands. Add these foods to your diet for healthy, shiny hair.

It’s all about balance when it comes to optimal nutrition for maintaining healthy hair. “Hair is a fast-growing tissue and it’s likely to make demands on your body,” says Brian Thompson, principal trichologist and director of product development at Philip Kingsley Trichological Centre in New York and London. “You need a mixture of protein, complex carbohydrates, and vitamins and minerals. But if you consume too much of any one thing, particularly certain vitamins and minerals, you can create problems with hair growth.”

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. “Once you’ve considered protein, then getting iron in absorbable forms is one of the single most important minerals as far as hair growth is concerned,” says Thompson. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

In his book The Hair Bible: A Complete Guide to Health and Care (Aurum, 2003), famed hairdresser Philip Kingsley stresses the importance of eating a healthy and protein-packed breakfast each day. He says that in the morning your energy levels to your hair follicles are at their lowest. Here, a list of foods that Thompson and Kingsley recommend be consumed along with fresh fruits and vegetables.

BEEF

If you don’t have high cholesterol, Thompson recommends eating red meat twice a week for optimal hair health. Not only does beef have the protein you need, but also B vitamins, iron, and zinc, important minerals for healthy hair.

Recommended Serving Size: 3.5 ounces of roasted, lean beef, 175 calories

EGGS OR EGG WHITES

Vegetarian? Can’t eat red meat for health reasons? Then egg whites are the way to go. “If you can’t eat an animal protein, egg whites are the next best thing,” says Thompson. “Their value is underestimated in our society.”

Recommended Serving Size: One large egg, 84 calories

BROWN SHORT-GRAIN RICE

You should have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber.

Recommended Serving Size: 1/4 cup dry rice, 179 calories

COTTAGE CHEESE

Try low-fat cottage cheese for a protein-packed breakfast or lunch on the go when you don’t have time to make eggs. Top it with some fresh berries for an added serving of fruit. Plus, cottage cheese is also a good source of calcium.

Recommended Serving Size: Scant half cup of 1 percent fat cottage cheese, 72 calories

BACON

Although it’s not a good food to eat if you’re trying to lose weight, Kingsley recommends eating a normal serving of bacon for extra B vitamins, zinc, and protein.

Recommended Serving Size: Fried bacon, 3.5 ounces, 576 calories

SALMON

Try it smoked or fresh at breakfast, lunch, or dinner for a good dose of protein along with B vitamins, including B12, and other vitamins and minerals.

Recommended Serving Size: Fresh salmon fillet, 3.5 ounces, 180 calories Smoked salmon, 2 ounces, 71 calories

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10 Liver-Cleansing Superfoods You Can’t Afford NOT to Eat

Your liver may be one of the most important internal organs. It may also be one of your most important glands. That’s because your liver is the only part of your body that is both an organ and a gland.

So much is expected of your liver: it regulates your blood, breaks down hormones, converts nutrients, and stores vitamins, iron, and glucose. Your liver also helps to detoxify your blood and removes old red blood cells, keeping things running smooth and clean. So what does your liver expect from you?

Eating poorly and living an unhealthy lifestyle can easily bog down your liver. Your liver is always working, so when you eat high processed and fatty foods, or drink alcohol, you’re making your liver work extra hard. When your liver can’t process toxins and fats quickly, you run the risk of obesity and cardiovascular disease.

If you’re having troubles with chronic fatigue, headaches, digestive problems, or allergies, your liver may be overworked.

Give New Life To Your Liver
There are a number of foods that can get your liver running at peak efficiency. These foods are good for everyday consumption, and you’re probably already using a few of them in your day-to-day meal prep! Now you’ll think of them as amazing (and tasty) ways to cleanse your liver.

Top 10 Liver-Cleansing Super Foods

1. Garlic

Garlic is great for cleansing your liver. It helps activate enzymes in the liver that help clear out toxins. It also contains two natural compounds called allicin and selenium, which aid in the liver-cleansing process and protect the liver from toxic damage.

Moreover, garlic reduces cholesterol and triglyceride levels, which can overload the liver and hamper its functioning.

To promote liver health, use fresh raw garlic instead of processed, minced garlic or powder.

Eat 2 to 3 raw garlic cloves daily and include garlic in your cooking whenever possible.
You can also take garlic supplements, but only after consulting your doctor.

2. Grapefruit

Being a good source of vitamin C, pectin and antioxidants, grapefruit also aids the natural cleansing process of the liver.

It also contains glutathione, a powerful antioxidant that neutralizes free radicals and detoxifies the liver. Glutathione also helps in the detoxification of heavy metals. Moreover, the flavonoid naringenin in grapefruit helps break down fat.

Drink a small glass of freshly squeezed grapefruit juice or enjoy the whole fruit with your breakfast daily.

Note: If you are on medications, consult your doctor before taking this fruit as it may interact with certain drugs.

3. Beetroots

Beetroots are another powerful food for cleansing and supporting liver function. High in plant flavonoids and beta-carotene, they help stimulate and improve overall liver function. Moreover, beetroots are natural blood purifiers.

• Simply add fresh beetroots or juice to your daily diet.
• Make a powerful liver-cleansing salad with 1 cup of chopped or grated beetroots, 2 tablespoons of cold-pressed extra-virgin olive oil and the juice of ½ lemon. Mix all the ingredients together and eat 2 teaspoons of it every 2 hours during the day for a week.

4. Lemons

Lemons help detoxify the liver mainly due to the antioxidant D-Limonene present in it, which helps activate enzymes in the liver that aid detoxification.

Moreover, the high amount of vitamin C in lemons helps your liver produce more enzymes to aid digestion. Lemons also boost mineral absorption by the liver.

Make lemon water at home by adding the juice of 1 lemon to a jar of water. You can even add chopped lemons to it. Drink this water at regular intervals. If desired, add a little honey.

5. Green Tea

By drinking green tea daily, you can help your body flush out toxins and fat deposits, while increasing hydration levels.

A 2002 study published in the International Journal of Obesity found that the catechins in tea help stimulate lipid catabolism in the liver. This in turn prevents fat accumulation in the liver. This healthy beverage also protects the liver from the damaging effects of toxic substances like alcohol.

Green tea is also beneficial in treating or preventing liver disease. According to a 2009 study published in Cancer Causes and Control, people who drink green tea have a lower risk of developing liver cancer.

Drink 2 to 3 cups of green tea daily. If desired, sweeten your tea with honey.

Note: Avoid drinking green tea in excess as it can have an adverse impact on your liver and other body parts.

6. Avocados

Avocados contain potent chemicals that may reduce liver damage, according to a 2000 study by the American Chemical Society. This fruit is rich in glutathione, a compound required by the liver tocleanse harmful toxins and to function properly.

The high amount of monounsaturated fat in avocados helps reduce low-density lipoproteins or “bad” cholesterol and increase high-density lipoproteins or “good” cholesterol. The liver easily processes good cholesterol.

Moreover, avocados contain many minerals, vitamins and plant nutrients that support overall liver health and help break down fats.

Eat 1 to 2 avocados per week for a couple of months to help reverse liver damage.

7. Turmeric

Turmeric is another popular and effective liver-cleansing food. It also improves the body’s ability to digest fats.

The compound curcumin in turmeric induces the formation of a primary liver detoxification enzyme called glutathione S-transferase. It also helps regenerate damaged liver cells.

• Mix ¼ teaspoon of turmeric powder in a glass of water and boil it. Drink it twice daily for a couple of weeks.
• Also, include this spice in your daily cooking.

8. Apples

An apple a day is the secret behind a healthy liver. Apples are a good source of pectin, a soluble fiber that helps remove toxins from the digestive tract and cholesterol from the blood, in turn preventing the liver from being overworked.

Moreover, apples contain malic acid, a naturally cleansing nutrient that removes carcinogens and other toxins from the blood.

All types of apples are good for your liver, however, for fast liver cleansing choose organic apples. Eat one organic apple or drink a glass of fresh apple juice daily.

9. Walnuts

The high amount of the amino acid l-arginine in walnuts aids the liver in detoxifying ammonia. Moreover, walnuts contain glutathione and omega-3 fatty acids, which aid the natural liver-cleansing process.

According to a 2008 study published in the Journal of Agricultural and Food Chemistry, walnut polyphenols prevent liver damage induced by carbon tetrachloride and d-galactosamine.

• Munch on a handful of walnuts as a snack daily.
• You can also sprinkle them over a salad, side dish, soup or baked goods.

10. Broccoli

Support the natural liver-cleansing process by including broccoli in your diet. Being rich in glucosinolates, it helps flush carcinogens and other harmful toxins out of the body.

The high fiber content in broccoli also improves the digestion process. Moreover, it contains fat-soluble vitamin E, an important antioxidant for the liver to carry out its functions.

Eat 1 cup of broccoli 3 times a week to keep your liver healthy.

Also, to keep your liver healthy, health experts recommend eliminating or reducing animal foods as well as alcohol, refined sugar, excess caffeine and processed foods from your diet. In addition, stop smoking as it causes significant damage to different organs of the body, including the liver.

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Super Foods That Naturally Cleanse Your Liver

The liver helps to terminate, distribute and store food and helps in slowing the flow of blood.

The liver is a body cleaner and is essential to the function of the same to clean naturally and detoxify itself. Distortion of its work results in stone liver, increased amounts of toxins in the body, reduction of the immune system, vitamin deficiencies and other diseases.

You do not need to make extreme changes to your diet to clear your liver and strengthen overall health. Mother Nature provided food which can help you to restore its optimal condition.

Lemon

This sour citrus fruit is rich in vitamin C, which helps the liver to cleanse itself of toxins. Try to consume it in a glass of water every morning, which will help to stimulate digestion.

Ginger root

Researchers concluded that ginger is capable of improving the damaged liver, and protecting the body against fibrosis. It is also useful in the prevention and treatment of fatty diseases of the liver, in the reduction of the amount of oxidative stress, and in the prevention of inflammation that significantly contributes to the development of this condition.

Grapefruit

Start your day with a glass of lemonade or squeezed orange juice. This will speed up irrigation of toxins and cleanse the liver. This fruit is rich in vitamin C which is otherwise best vitamin for detoxification because it burns toxins and harmful substances.

Flaxseed tea

Preparation: Pour 250 ml of warm water over 2 tablespoons of flaxseed (full seed), stir and leave to stand about an hour. Strain and drink it in the morning before eating. Flax seeds contain omega-3 fatty acids and a lot of mucus, so they facilitate the cleaning of intestines.

Garlic

It contains high amounts of allicin, an anti-bacterial ingredient that helps in reducing hypertension. It also contains selenium, which is a key to metabolic functioning. Garlic stimulates the liver to cleanse itself.

Vegetables, broccoli, cauliflower and cabbage are all rich in vitamin C, a powerful antioxidant that helps in cleansing your body of free radicals (damaged cells in your body). They stimulate an enzyme that is produced in the liver and helps in the release of carcinogens and other toxins, and it also reduces the risk of certain cancers.

Dandelion

The leaves and roots help to detoxify the liver. The body wants the bitter taste of dandelion, which also helps to stimulate the enzyme. You can prepare a salad from the leaves, while its root can be used in the preparation of tea.

Fresh mint

This one is in fact considered to be one of the best herbs that help the health of the liver. Research shows that fresh mint helps the liver to perform its vital functions. It relieves the swelling of the liver and protects it from cirrhosis.

source: http://www.goodmorningcenter.com

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Top 10 Superfoods for Weight Loss

One of the hardest aspects of losing weight is diet. Sure, you can spend hours a day at the gym, but if you eat garbage -- you’ll never lose any weight.

When making dieting decisions there are a few simple aspects to stick to. Low-fat, low-calorie, high-protein diets have often showed the best results. Below is a list of foods that you can add to your diet that meet all of these requirements, and are delicious and versatile.

1. Black Beans
Black beans are packed with protein, without all of the saturated fats found in animal proteins.

2. Oats
Steel cut oats are an amazing source of fiber and contain Resistant Starch, which is a healthy carb that boosts your body’s metabolism naturally.

3. Avocado
Aside from being another excellent source of fiber, avocados contain Oleic acid. This specific acid is a compound found in avocados’ healthy monounsaturated fats (MUFAs) that reduces hunger.

4. Salmon
Any lean source of protein allows you to get healthy calories without adding fat. Salmon is also packed with healthy MUFAs that have been shown to increase weight loss over standard low-fat diets.

5. Broccoli
Broccoli is another vegetable that is full of fiber, but low on calories. Broccoli is also known for its anti-cancer effects.

6. Brown Rice
The process of enriching rice strips it of almost all of its nutritional value. Brown rice is a great source of Resistant Starch that boosts your metabolism and burn fat,

7. Pears
Believe it or not, one pear contain 15% of your daily recommended value of fiber. People who eat more fiber traditionally ingest fewer calories and lose more weight.

8. Red Wine
In moderation, red wine contains Resveratrol, an antioxidant found in grape skin that has been shown stops fat storage. Drinking a glass of wine can increase your body’s ability to burn calories for up to 90 minutes.

9. Grapefruits
Grapefruits contain a compound that lowers insulin, which is a fat storage hormone. Grapefruits are also 90% water, and hydration is a key to losing weight.

10. Kidney Beans
Kidney beans contain high levels of Resistant starch, protein, and fiber. They are also extremely versatile when it comes to cooking, so you can work them into any diet plan.

source: http://www.healthyfoodhouse.com

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Top 10 Superfoods to Lower Cholesterol

The Centers for Disease Control and Prevention claim that more than one third adults in the U.S suffer from hypercholesterolemia, often referred to as high LDL cholesterol.

High levels of LDL (bad cholesterol) can increase your risk of cardiovascular disease, including heart disease and heart attack.

There are three main types of cholesterol:

• high-density lipoprotein (HDL),
• low-density lipoprotein (LDL),
• very-low-density lipoprotein (VLDL).
• HDL is good for your health, LDL and VLHL aren’t.

Even though high cholesterol does not recognize ethnicity, age, or gender, there are some factors which can contribute to it and increase the risk.
The most common factors are poor diet, obesity, excessive smoking, physical inactivity, diabetes, large waist circumference and hypothyroidism.

Since there aren’t any symptoms for high cholesterol, it is very important to do checkups from time to time. A panel test can measure your total, LDL and HDL cholesterol as well as your triglycerides.

The Centers for Disease Control and Prevention claims that these are the healthy levels of cholesterol:

• Total cholesterol – less than 200 mg/dL
• HDL cholesterol – 40 mg/dL or higher
• LDL cholesterol – less than 100 mg/dL
• Triglycerides – less than 150 mg/dL

Not controlling your high cholesterol on time can lead to serious health problems like strokes, chest pain, and heart attacks.

Fortunately, there are natural ways to reduce your cholesterol levels. Today, we have 10 beneficial foods which will help you to lower your cholesterol

Ten Superfoods to Reduce Cholesterol

1. Almonds

Almonds are packed with fiber, polyunsaturated fats, and monounsaturated fats, all of which have the ability to increase the good HDL cholesterol and lower the bad LDL cholesterol.

According to a 2011 study, eating 3 almonds or other nuts on a daily basis can lower the bad cholesterol levels by 3-19%. Moreover, another study published by the Journal of American Heart Association, proved that the regular consumption of almonds can be a simple, but effective method to prevent cardio-metabolic diseases.

Eat a handful of these nuts combined with cereal or yogurt, and let this become your favorite healthy meal. Walnuts and flaxseeds are also extremely effective for lowering high cholesterol levels.

2. Oatmeal

Oatmeal has high content of soluble fibers, so having this for breakfast is an easy and effective way to reduce your high cholesterol. The fibers found in oatmeal can reduce the absorption of cholesterol in the bloodstream.

The regular consumption of oats is associated with reduced risk of cardiovascular disease and type 2 diabetes. You can add oatmeal in your baked goods or in you smoothies as well.

3. Salmon

Salmon contain DHA and EPA omega-3 fatty acids which have the ability to prevent high cholesterol levels. It can increase the good cholesterol and reduce triglycerides, which in turn reduces the risk of heart disease.

You should consume at least two servings of grilled or baked salmon per week. If you consider taking fish oil supplements, make sure to consult your doctor first.

4. Orange Juice

According to a study published by the American Society for Clinical Nutrition, orange juice is very effective for improving the levels of blood lipid in people who suffer from hypercholesterolemia due to its rich content of vitamin C, folate, and flavonoids like hesperidin. It is recommended to consume 2-3 cups of orange juice. You can also consume a few oranges a day.

5. Green Tea

Drinking a few cups of green tea a day is the easiest way to lower the total and bad cholesterol. According to a study published by the American Journal of Clinical Nutrition, green tea can reduce bad cholesterol levels and fasting serum total in adults.

This tea contains compounds which can prevent the absorption of cholesterol in the digestive tract and help the excretion of it. What is more, green tea can prevent buildup of plaque in the arteries, and lower the risk of stroke and heart attack.

You should consume 3-4 cups of green tea a day, either hot or iced. If you want to take supplements, make sure to consult your doctor first.

6. Soybeans and Soy Products

Soybeans and soy products have plant-based protein which is very beneficial in the case of high cholesterol levels. Soy is rich in vitamins, minerals, fiber, protein, polyunsaturated fats, and low in saturated fats.

A 2011 study showed that consuming 15-30 grams (1-2 servings) of soy protein a day can reduce your risk of heart disease. You should consume more soybean, soy flour, tofu, edamame, and enriched soy milk if you want to reduce your cholesterol levels.

7. Avocados

Avocados have rich content of monounsaturated fats which can lower the LDL cholesterol in overweight or obese people and increase the levels of HLD (good cholesterol).

Avocados are rich in protein, fiber, B-complex vitamins, vitamin K, and some minerals that are extremely beneficial for your health. It is recommended to consume one avocado a day. You can eat avocado slices as a side dish or add it to salads or sandwiches.

8. Olive Oil

Olive oil is rich in monounsaturated fat that can reduce LDL cholesterol, thus reducing the risk of heart disease and stroke. Moreover, olive oil is a great source of vitamin E, which is essential for the good condition of your overall health, including the heart.

You should take 2 tablespoons of extra-virgin olive oil a day. You can use it to make salad dressings, or as a dip for bread. However, make sure not to use it excessively because this oil is high in calories.

9. Dark Chocolate

Dark chocolate is another beneficial food for reducing the LDL cholesterol levels and increasing the HDL cholesterol. A 2013 study proved that dark chocolate contains theobromine, a component that has the ability to increase the HDL cholesterol.

Dark chocolate is a great source of flavonoids and antioxidants which can prevent blood platelets from sticking together, and prevent clogged arteries. This will lower the risk of heart attacks and strokes.  You should consume 1-2 small pieces of dark chocolate, but make sure it is at least 60% cocoa.

10. Garlic

Garlic has the ability to lower cholesterol and blood pressure as well. It can prevent blood clots and heart disease.

According to the National Institute of Integrative Medicine, the pharmaceutical cholesterol and blood pressure-lowering medications should be replaced with garlic extract.

It is recommended to consume 2-3 cloves on an empty stomach every day. You can use fresh garlic in salad dressings, soups, and stews. If you want to take garlic supplements, make sure to consult your doctor for the proper dosage.

Additional Tips

• Avoid or reduce the consumption of alcohol
• Follow a diet low in saturated fats
• Quit smoking
• Avoid processed foods, dairy products, egg yolks, red meat and other foods which contribute to bad cholesterol
• Avoid excessive processed sugars and carbohydrates, fatty or fried foods
• Make sure to exercise at least half an hour, 5 days a week
• Keep a healthy weight

source: https://healthandlovepage.com/superfoods-to-lower-cholesterol/?c=hlp

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10 Superfoods to Lower High Blood Pressure

High blood pressure, also known as hypertension, is a major risk factor for both heart attacks and strokes. A blood pressure reading of 140/90 mm Hg or above is considered high blood pressure. In most cases, it does not cause any noticeable symptoms and is thus called the “silent killer”.

According to the Centers for Disease Control and Prevention (CDC), hypertension affects one in three adults in the United States.

Many factors contribute to high blood pressure, including age, genetics, stress, obesity, a sedentary lifestyle, alcohol consumption, smoking, and excess salt intake.

By managing and controlling the risk factor, you can keep your blood pressure in check. Also, eat a healthy diet rich in several antioxidant-rich superfoods and low in saturated fats to help control the problem.

In addition, be sure to take your blood pressure medication as directed by your doctor and regularly monitor your blood pressure.

Here are  10 superfoods to lower high blood pressure.

1. Lemons

Lemon, a popular citrus fruit, can help regulate high BP. Its antioxidant vitamin C helps neutralize the harmful effects of free radicals.

This in turn helps lower high blood pressure, reduces high cholesterol and improves overall heart health. In addition, lemons are high in potassium that helps lower blood pressure by reducing the effects of sodium.

According to a 2014 study published in the Journal of Nutrition and Metabolism, regular lemon ingestion and walking have systolic blood pressure-lowering effects.

Drink a cup of warm water with the juice from ½ lemon added to it each morning on an empty stomach. For best results, do not add salt or sugar.

2. Garlic

Garlic offers blood pressure lowering benefits. It helps relax blood vessels by stimulating the production of nitric oxide, which in turn lowers blood pressure, especially systolic blood pressure.

A 2008 study published in the journal BMC Cardiovascular Disorders suggests that garlic preparations are superior to placebo in reducing blood pressure in individuals with hypertension.

Garlic can even help improve blood circulation, lower cholesterol and prevent heart disease.

Eat 2 – 3 raw garlic cloves daily on an empty stomach. You can also take garlic supplements, but only after consulting your doctor.

3. Bananas

Eat 1- 2 bananas a day to lower blood pressure. The high potassium content of banana helps to lessen the effect of sodium, which in turn regulates blood pressure. In fact, regular intake of potassium-rich foods can reduce your risk of stroke and prevent heart disease.

According to a 2005 study, published in American Heart Association’s journal Hypertension, increased intake of foods high in potassium has the same effect on blood pressure as potassium chloride, which helps to lower blood pressure.

Slice a banana into your breakfast cereal or oatmeal, or take one to work every day for a quick, easy, and inexpensive snack.

4. Olive Oil (Extra Virgin)

Extra-virgin olive oil contains antioxidants called ‘polyphenols’, which help in reducing high blood pressure and even protect LDL (“bad”) cholesterol from oxidation. In addition, olive oil contains monounsaturated fatty acids that help improve heart health.

According to a 2000 study published in the Archives of Internal Medicine, use of extra-virgin olive oil can lower the daily antihypertensive drug dosage requirement.

Eat a few tablespoons of extra-virgin olive oil a day. Use it in healthy salad dressings or dips. You can use it for cooking or baking as well.

5. Tomatoes

Tomatoes contain lycopene and other carotenoids with antioxidant effects that help fight free radicals, lower the risk of heart disease, and reduce high blood pressure. In a 2011 study published in the journal Maturitas lycopene showed a significant systolic blood pressure reducing effect.

Also, a 2006 study published in the American Heart Journal, found that regular consumption of 250mg of tomato extract helped decrease both systolic and diastolic blood pressure.

Tomatoes are also rich in potassium that helps lower blood pressure and flushes sodium from your body.

Eat one cup of fresh tomatoes daily. You can add them in salads and sandwiches, as well as use them for making sauces and soups. Avoid eating canned tomatoes.

6. Blueberries

Blueberries are rich in flavonoids called anthocyanins that help prevent hypertension. In addition, the antioxidants in these berries help improve and maintain artery flexibility and thus help control blood pressure.

According to a 2011 study published in the journal American Society for Nutrition, anthocyanins help in controlling as well as preventing hypertension in adults.

Blueberries are easy to add to your diet. Add them to your cereal or smoothie every morning. You can even enjoy frozen blueberries as a quick and healthful dessert.

7. Beets

According to a 2010 study by researchers at the Queen Mary University of London, the nitrate content of beetroot juice helps in lowering blood pressure.

The nitrates in beetroot are converted into nitrites and then into a gas called nitric oxide, which helps widen the arteries and lower blood pressure. It can even reduce the risk of stroke, heart attack and other cardiovascular problems.

Drink a glass of beet juice daily to regulate your blood pressure. You can even include beets in your salad or soup.

8. Spinach

The folate, nitrate, potassium, magnesium and antioxidants in spinach help lower high blood pressure.

A 2013 study published in the journal of the Nitric Oxide Society suggests that nitrate-rich vegetables like spinach can lower systolic blood pressure and pulse pressure. They can even improve cardiovascular health in healthy men and women.

Include spinach in your diet in salads, soups and smoothies. You can even cook spinach leaves lightly and eat as a side dish.

9. Celery

Celery contains a phytochemical called 3-N-butylphthalide that relaxes the tissues of the artery walls to increase blood flow and reduce blood pressure. In addition, the magnesium and potassium content of celery help regulate your blood pressure.

According to a 2013 study published in the Journal of Medicinal Food, celery seed extracts have antihypertensive properties that can help in chronic treatment of elevated BP.

To enjoy this health benefit of celery, add it to your salad or soup. You can eat four celery stalks daily.

10. Potatoes

Potatoes are rich in phytochemicals that can help reduce blood pressure. In addition, they contain potassium and magnesium, two minerals that fight hypertension.

According to a 2011 study by researchers at the Department of Chemistry at the University of Scranton in Pennsylvania, potatoes, especially purple potatoes help reduce blood pressure in people with obesity and hypertension. It can reduce both systolic and diastolic blood pressure.

Eat baked or boiled potatoes, especially purple ones, without adding butter, margarine or sour cream.


source: top10homeremedies

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Top 10 Superfoods for Your Brain

We all know that eating a healthy diet is essential for our physical health. It’s equally important for our brain’s health. The brain is a complex and powerful organic machine that requires nutrients to function properly, just like your heart, lungs, eyes or muscles.

The brain controls all thought, movement and sensation, while calculating and reacting with blistering speed. It is a storehouse of innumerable data. Plus, the brain regulates the functions of other body organs without taking a break.

For the brain to work continuously and remain in good condition, it relies on a steady supply of essential nutrients from our diet, blood sugar and oxygen.

Through a well-balanced diet, you can easily provide your brain with all the necessary nutrients to enjoy better memory, sharpened reflexes and a better attention span. Also, it will help ward off mental illnesses like Alzheimer’s, dementia and more.

There are many superfoods that you can easily include in your daily diet to strengthen your brain and enhance your mental performance.

Here are the top 10 superfoods for your brain.

1. Walnuts

Walnuts can boost thinking power and improve your memory. Walnuts have the highest level of omega-3 fatty acids among all nuts. Omega-3 fatty acids have a protective effect on the brain as they boost the functioning of neurotransmitters, which in turn improves memory and cognitive skills.

Walnuts also improve the flow of oxygen and nutrients through blood vessels in the brain and fight inflammation, which plays a role in many debilitating and degenerative conditions of the brain and body. Plus, walnuts also contain memory-protective vitamin B6 and magnesium.

When you are looking for a healthy snack, munch on a handful of walnuts. They are a tasty snack as well as a subtle brain power booster.

2. Wild Salmon

The brain is made up of 70 percent fat and requires essential fatty acids (omega-3s) to function properly. Salmon is a good source of omega-3 fats and an excellent superfood to boost brain power.

More specifically, salmon is high in DHA (docosahexaenoic acid) that can prevent the onset of Alzheimer’s. Plus, omega-3 fatty acids help reduce inflammation and support increased blood flow to the brain.

Try to eat only wild salmon, as farmed salmon contains high levels of mercury and PCBs that can have adverse effects on the brain.

3. Green Tea

The latest studies show that green tea helps the brain function properly. Researchers at the University of Basel concluded that green tea extract increases the brain’s electrical connectivity, which in turn enhances cognitive functions and helps treat dementia.

Plus, it has been found that those who drink green tea have better memory, focus, and concentration compared to those who do not drink tea. Also, people who drink tea each day are less likely to develop Parkinson’s disease.

Drink two to three cups of freshly brewed green tea – hot or iced – to boost brain power.

4. Blueberries

You can keep your memory sharp, even during old age, by eating blueberries. The compounds in blueberries known as flavonoids play a key role in improving memory, learning and various other cognitive functions.

Flavonoids help protect the brain from free radicals, which can harm healthy tissue and are associated with memory decline. Plus, these flavonoids provide protection against age-related mental disorders like Alzheimer’s and Parkinson’s.

To give your brain a boost, eat one-half cup of blueberries daily.

5. Spinach

Being high in potassium, spinach is exceptionally good for the brain. Potassium helps maintain the electrical conductivity of the brain. This helps produce lightning-fast signals between neurons, which in turn improves thinking as well as recall capacity.

Packed with antioxidants, spinach also protects the brain cells from damage. This leafy green vegetable is also loaded with nutrients like folate, magnesium, and vitamins E and K that help prevent dementia.

To think more clearly and respond quickly, eat spinach as well as other green vegetables.

6. Broccoli

Scientists have discovered that a compound known as choline found in broccoli is extremely beneficial for the brain. Choline has the potential to spur the growth of new brain cells and neural connections that are essential for sharp and strong memory.

Studies have also found that choline deficiency can cause neural tube defects in newborns. Also, being an excellent source of vitamin K, broccoli enhances cognitive functioning and improves brainpower.

One cup of broccoli three times a week will boost your brain power.

7. Turmeric

Experts at the University of California-Los Angeles Alzheimer’s Disease Research Center found that turmeric can help keep your brain sharp. Turmeric is rich in curcumin, a compound that can prevent Alzheimer’s disease.

Its antioxidant properties also slow down the progression of Alzheimer’s disease. Turmeric can also protect your brain from inflammation and lower artery-clogging cholesterol levels that can reduce blood flow to your brain.

Sprinkle a little turmeric power in a glass of warm milk and drink it every day. Also, add turmeric in your cooking to keep your brain sharp for years.

8. Tomatoes

You can’t ignore the memory-boosting power of tomatoes. Lycopene, a powerful antioxidant present in tomatoes, protects against free radical damage to cells that contributes to dementia, especially Alzheimer’s.

Plus, those who consume lycopene on a daily basis enjoy sharper memories compared to those who do not. Also,tomatoes can help protect your brain against strokes.

Be it tomato salad or mouth-watering tomato soup, do not forget to eat tomatoes daily to enjoy the full power of your brain.

9. Dark Chocolate

The list of foods that is good for the brain would be incomplete without dark chocolate. Antioxidant-rich dark chocolate is healthy for your whole body as well as your brain. The caffeine content in dark chocolate plays a key role in maintaining mental acuity.

Plus, dark chocolate is rich in flavonoids that help improve blood flow to the brain. A study done at Wheeling Jesuit University in West Virginia found that dark chocolate improves concentration, response time and recall.

So, add a little piece of dark chocolate to your daily diet plan to boost brain power. Along with dark chocolate, milk chocolate and white chocolate are also good for the brain.

10. Acorn Squash

Acorn squash, also known as winter squash, is another excellent superfood for your brain. Acorn squash is a rich source of folic acid.

According to a 2007 study published in The Lancet journal, folic acid helps improve cognitive functioning that normally is affected by aging. Folic acid plays a key role in increasing the transmission of information through nerve cells and boosts memory.

The folic acid along with vitamin B12 present in acorn squash is also reported to prevent nerve damage and brain shrinkage. A deficiency of folic acid can cause birth defects of the brain.

You can eat acorn squash baked or roasted to reap its brain-boosting benefits.

Along with these superfoods to boost brain power, you must drink plenty of water throughout the day. Water makes up 85 percent of the brain’s weight, and lack of water in the body can cause brain shrinkage and adversely affect concentration and memory.


source: top10homeremedies

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Top 10 Super Foods To Get The Best Skin Ever

Super foods are foods that improve our health and reduce the risk of diseases according to scientific studies.  This article will discuss specific properties in food that are related to healthy skin, and also improve the skin overall healthiness and vibrancy.

Certain foods stand out when it comes to sources of antioxidants, which fight free radicals that damage the skin. Other foods provide important nutrients, such as protein, biotin and lutein which are crucial for a healthy skin. Maintaining healthy skin is one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Top 10 super foods for your skin:

1. Turmeric – Researches show that this yellow spice may reduce the risk of certain skin diseases, and that the active compound in this spice presents strong antioxidant and anti inflammatory properties. Read more about the amazing health benefits of turmeric here.

2. Green tea – green tea is a rich source of antioxidants and polyphenols that defend the skin from pollution and cell changes. Polyphenols also act as an anti inflammatory and protect the skin from the effects of UVB damage. Find more great reasons to drink green tea here.

3. Blueberries – blueberries are a great source of vitamin C, which is essential for collagen production. The pigment in found in blueberries is a strong antioxidant that maintain the skin structure. To learn more about the amazing healing properties of blueberries, as well as other berries, have a look at my e-book The Healing Berry Guide. This e-book will teach you how to transform your health with berries.

4. Tomatoes – tomatoes contain vitamin C and lycopene (in cooked tomatos) that protect the skin. They contain antioxidants that fight free radicals and help to keep the skin at its best. Other foods that contain lycopene are watermelon, pink grapefruit and strawberry guava. Read more about lycopene here.

5. Vitamin C rich foods – Vitamin C is important in promoting a healthy skin, and is a common ingredient in skin care products. Lack of vitamin C contributes to dry skin, reduced elasticity and easy bruising. It also makes it more difficult to heal the skin. Foods that are good sources of vitamin C are: kiwifruit, oranges, red and green capsicums (bell peppers), grapefruit, vegetable and tomato juice, strawberries, broccoli, pineapples, mango and cantaloupe melon.

6. Eggs – eggs contain lutein, which is an antioxidant that helps to maintain the skin positive appearance. Eggs also contain protein which builds the tissue and muscles under the skin that support the way it looks outward.

7. Oily fish – such as salmon, sardines and mackerel contain essential fatty acids, especially omega 3. Omega 3 has an anti inflammatory effect on the skin. Salmon also contains compounds that helps to preserve the skin elasticity. Read more about omega 3 here.

8. Almonds – Almonds are a great source of vitamin E, which is an important antioxidant that contributes to a healthy cell tissue and cell structure, including skin cells. Almonds are also an excellent source of biotin, which is the most important B vitamin to your skin, and maintains a healthy skin, hair and nails.

9. Avocados – Avocados are another great source of biotin and contain mono-unsaturated fats which are important for a healthy skin cells. Find here 11 healthy reasons to eat avocado every day.

10. Beans – beans also contain biotin. Good sources of biotin are lentils, kidney beans and peanuts.


source:  healthyandnaturalworld

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