Category: Food

Can Bananas Help Weight Loss?

Ripe bananas against a yellow background

People have conflicting views on the weight-loss friendliness of bananas. Some say they aid weight loss, while some believe that they help weight gain. The constant bickering between the pro and anti-banana camps leave a layperson befuddled. Bananas are an excellent snack choice because they are filling and have a sweet taste that can feel like a delightful respite on a sugar-free diet. And even without a low-calorie diet, bananas can be a great snack option or a supplementary food item.

But when people get caught up in the calories of bananas, they lose sight of the many benefits of the fiber-rich food. And consequently, avoid eating bananas. However, a person shouldn’t cut bananas out of their diet entirely for fear of weight gain because they offer a bunch of nutrients that keep the body healthy.

Before passing a verdict on bananas’ ability to assist or inhibit weight loss, let’s consider the arguments of both the camps.

 The Pro-Banana Camp

The pro-banana camp supports eating bananas on a daily basis because they think it’s more good than bad. That is, even though bananas have calories, the excessive nutrients that a banana has to offer counter those calories. It’s packed with fiber that keeps a person fuller for longer during, hence reduces frequent food intake. And as a result, the overall calorie intake remains in control.

Some radical members of the camp may even believe that since bananas are rich in vitamins and minerals, the calories in the fruit are not harmful. There is no scientific study to support that argument, but some people continue to use the high nutrient count of bananas as an excuse to binge eat them.

One segment of the pro-banana camp, who are health-conscious, believe that on a strict diet, having a banana is an excellent way of satisfying sugar cravings with the added benefit of getting other nutrients as well.

Underripe bananas have high quantities of resistant starch, which doesn’t digest in the gut. And as a result, it floats in the blood and acts like soluble fiber, which helps in weight loss and reduces blood sugar. But that happens if you consume bananas that are a bit green. A person doesn’t have to eat an utterly unripe banana; just a bit of under-ripe banana can do the trick. However, more research is required to make a definitive claim to support resistant starch theory.

Bananas have a low to medium glycemic index, which is the ability of a food item to raise the blood sugar level. Not all bananas have a low glycemic index, but most of them do, depending on their ripeness. Slightly under-ripe bananas have a lower glycemic index than overripe bananas. Nonetheless, bananas don’t spike the sugar level in blood tremendously. So that’s also one reason why people like to eat bananas.

Bananas release their sugar slowly. That is, the body gets sugars from bananas at a linear pace; therefore, a person doesn’t feel an instant surge in the blood sugar levels after consuming a banana. High GI food items are linked with weight gain and diabetes. But since bananas have low to medium GI levels, they are considered to be weight loss friendly. No conclusive research is available to attest to these claims. More study on this aspect of bananas is required.

Now that we have gone over all the possible arguments played by the pro-banana camp let’s move on to the anti-banana camp now.

The Anti-Banana Camp

People in this camp are staunch believers in the fattening properties of bananas. They avoid bananas for fear of weight gain due to the high-calorie count in bananas. To better understand the calorie count of a banana, let’s take a look at the nutrient label of a medium-sized banana.

Calories 150
Potassium: 12% of the RDI
Vitamin B6: 20% of the RDI
Vitamin C: 17% of the RDI
Magnesium: 8% of the RDI
Copper: 5% of the RDI
Manganese: 15% of the RDI
Fiber: 3.1 grams

Most members of the anti-banana community steer clear of them in favor of other fruits that offer the same amount of nutrients without stacking up on calories such as apples. A cup of apple slices has about 60 calories, while a cup of banana slices has around 135 calories.

Furthermore, the source of calories in a banana is carbohydrates. Bananas aren’t high on fats, but it does have a high carb count. Most of the carbs in a banana are glucose, fructose, and sucrose, which are also sugar components. Sugar turns into body fat more quickly than other calorie sources.

However, things can be different in starch resistant food items as they release their sugar gradually in the body. So if a person works out and burns their calories, they don’t have to worry about the sugar in bananas turning into body fat.

Bananas have a bad rap in terms of their calorie content. People defame bananas based on their high-calorie content without considering the high fiber content of bananas, which can aid in weight loss.

What’s the Final Verdict?

Bananas are indeed high in calories, but they offer other healthy compounds and micronutrients. A person shouldn’t dismiss the nutritional benefits of bananas in fear of gaining weight due to the calories it has. If eaten wisely, a banana can add a lot of nourishment to a person’s diet.

With that said, bananas are not free food. Even though they are charged with nutrients, their calories are a reality. You cannot binge-eat bananas and expect to lose weight. But that’s true for most food items. As long as you take them in moderation, they can help you with your body/fitness goals.

Deciding on whether to include bananas in your diet depends on your goals and personal choice (do you like the taste of bananas?). If you want to lose weight, having a banana can sustain you for longer durations. So you can create a calorie deficit by not eating anything else after consuming a banana. But if you like to eat something at short intervals when dieting, then you might want to avoid eating bananas often.

Don’t completely rid your diet of bananas and don’t also include too many of them in your diet. Consume them in moderation, and you will be fine.

Can Green Tea Help Weight Loss?

The quest to lose weight is an exhausting task that can go on for days on end. Obese people try everything in their power to burn layers of fat on as quickly as possible, but alas! It’s a time-consuming process. As easy as it is to gain weight, shedding it can be quite a piece of work. And during the trying times when a person is working hard towards their body goals, they always try to find potions to weasel their way into the land of slenderness. And much to the chagrin of trainers and dieticians, the internet serves multiple untested shortcuts to weight loss. Out of all those unreliable schemes, the one that stands out the most is green tea. With that said, green tea might not be as unreliable as the other dubious shortcuts that obese people are bombarded with.

Green tea is famous for helping with cardiac conditions and also known for weight loss, and even experts are in favor of using the green elixir to accelerate weight loss. But what is the science behind the apparent benefits of green tea? Is it helpful, or is it just a hoax that tea manufacturers use to sell their products? Let’s find out.

Caffeine in Green Tea

Even though the caffeine content in green isn’t as high as coffee, that is enough to stimulate fat-burning in the body.

Caffeine is a well-known stimulant that has proven to aid weight loss in the body. It is due to the fat-burning properties of caffeine that experts advise obese people to consume black coffee when trying to lose weight.

Green tea contains active compounds such as EGCG, those along with caffeine are supposed to help people in their quest to get in shape and lose unhealthy pounds in their body combined with other weight loss techniques.

EGCG in Green Tea

Green tea is high in EGCG (epigallocatechin gallate), which is believed to promote and aid fat breakdown. Accumulated fat needs to break down into fat cells that are later used as energy packets to carry out essential bodily functions.   

Fat breakdown in the body is brought about when fat-burning hormones such as norepinephrine (noradrenaline) disintegrate long fatty chains and reduce them into cells that are released into the blood. EGCG in green tea boosts the effects of fat-burning hormones that accelerate the entire process of fat breakdown.

EGCG released from consuming green tea inhibits enzymes that promote the activity carried by these hormones. Ultimately, the broken down fat is released into the bloodstream as used by different organs and cells in the body.

Green Tea Helps Fat Burning During Workouts

Woman doing yoga

If you have ever tried a fat-burning supplement, then you must have seen green tea extracts on its label. That is because green tea is charged with active compounds that help fat burning, especially during exercise.

According to a study, men who consumed the tea extracts combined with regular exercise burned 17% more body fat than men who didn’t drink green tea extracts. A bunch of other studies also indicate that active compounds in green tea stimulate fat burning when taken with exercise.

Green Tea Boosts Metabolism

A person’s body is constantly using up calories even when there is no physically strenuous activity. Our body is conducting multiple processes at all times, which require energy and that can be acquired from calories.  

Many studies suggest that chemical compounds in green tea train the body into getting the needed energy for bodily processes from excess calories. EGCG in green tea helps burn calories even when your body is at rest.

Studies show that green tea supplements can increase the burning percentage by 3-4% and, in some cases, by 8%. However, more research is required to make a definitive claim regarding the ability of green tea to burn these calories even when the body is at rest.

Green Tea Curbs Appetite

Green tea helps weight loss by reducing a person’s appetite. That is, after consuming it, people don’t eat as much as they did before. Hence, they consume fewer calories overall, which can help widen the calorie deficit and lead to weight loss.

Weight loss is typically achieved by creating a calorie deficit in the body. A person trying to lose weight brings down their daily intake of calories or burn more calories in order to create a calorie shortfall. By creating a deficit, the body uses up stored fat in the body to meet its energy requirements, which brings down body fat and reduces weight.

When a person drinks green tea, they eat less than they used to before including green tea in their diet. And as a result, they consume fewer calories, which forces the body to use unwanted fat to get energy for various processes.

In a nutshell, green tea increases calorie expenditure in the body.

Green Tea Helps a Person Lose Belly Fat

Most people who are prompted to lose weight are irked by the muffin top protruding below the torso. And sadly, belly fat is the hardest form of fat to burn away with diet and exercise. However, green tea can help a person get rid of that paunch that they dislike so much.

There are two kinds of fat in the body. One is subcutaneous fat, and the other is visceral fat. Subcutaneous fat is the form of fat that is stored underneath the skin, while visceral fat is the fat that’s accumulated around the belly area.

While green tea may or may not be immensely useful in reducing excess pounds from the body, it does seem to be plenty helpful in burning body fat, especially visceral fat. Visceral fat doesn’t only damage the shape of one’s body, but it also increases the risk of diabetes and other such diseases by creating insulin resistance. It also increases the chances of inflammation in the body.

Having green tea regularly can save the body from developing harmful conditions by breaking down belly fat.

The Takeaway

Even though green tea shows immense promise with regard to weight loss in people, it cannot magically make you lean in a fraction of time. You need to take additional measures such as cutting down on carbs and increasing your protein intake to lose weight quicker.

 

 

 

Benefits of Red Ginseng Tea from Korea

Photo of Red Ginseng Tea from Korea

“Care for a spot of tea?” – A standard saying among Britians and they have the right idea! Tea is an integral part of many cultures and while in some cultures, tea is only a part of breakfast, in others, it’s a favored beverage taken before and after meals.

But in Korean culture, as well as in some other countries, tea is considered a cornerstone of a healthy lifestyle. Korean teas are starting to attain some level of popularity owing to their connection with the ageless beauty of their celebrities. And that beauty is, more often than not, linked with the consumption of Korean teas. Aside from the apparent benefits, Korean ginseng offers plenty of internal benefits that improve the body’s immunity and functioning.  

South Korea has a wide range of teas, but the most famous of them is Ginseng tea. Korean Ginseng belongs to the family of Araliaceae and is an herbal supplement extracted from the roots of the plant. It has several other names such as wild ginseng, Panax ginseng, mountain ginseng, true ginseng, and Asian ginseng. 

Korean Ginseng Tea

Korean ginseng tea comes in two forms, red Korean ginseng and the standard Korean variety (which is white). Both varieties of Korean ginseng tea have different compositions and offer different sets of health benefits. 

Korean ginseng is credited for providing nourishment to the body and mind of a person. People, especially Koreans, love to consume ginseng tea to improve their overall health as one of the best ways of convalescing naturally.

Background 

The name originates from a perennial plant, which lives for more than two years and grows in Eastern Asia. The plant is most commonly grown in those parts of East Asian countries that receive abundant rainfall. In Korea, China, and Russia, ginseng plants grow in shaded mountainsides.

These plants can grow up to two feet tall with dark leaves and red berry chomps. It has a sweet flavor because of the berries that are followed by a bitter aftertaste.

The plant has been an integral part of Traditional Chinese medicine. It is used to help patients recuperate from multiple maladies, even today. However, previously, ginseng was widely used to treat fatigue and weakness.

Panax ginseng, a common name for Korean ginseng, comes from Greek words that loosely translate to all-healing. And ginseng means man-root. Hence, the literal English translation of Panax ginseng is all healing man-root.

Following are the benefits of the all-healing Korean Ginseng Tea

Improves Skin Health

Ginseng tea is exceptional at slowing down the aging process of the skin. It keeps the skin plump and hydrated by increasing hyaluronic acid generation in the skin. It also significantly reduces the appearance of wrinkles and fine lines on the skin.

The best trait is that it protects the skin from harmful UV radiation.  

Helps Manage Stress

Girl Being BulliedAccording to the experts at the University of Maryland Medical Center, ginseng is an adaptogen. Adaptogens are herbal substances that help stabilize the physiological processes that take place inside the body and promote homeostasis.

It helps release stress from the body and increases the overall well-being of a person. It also boosts the production of anti-stress hormones such as corticotropin. The increased supply of such hormones helps the body cope with stress and keep it at minimal levels.

Reduces Inflammation in the Body

Ginseng has beneficial antioxidant properties that make it a great remedy for inflammation. According to some test-tube studies, this manroot has excellent anti-inflammatory properties that inhibit swelling or redness and increase the antioxidant capacity of skin cells.

For athletes, tea has proven to be a promising solution for tackling oxidative stress in muscles. Due to its extraordinary antioxidant properties, it evens out the imbalance of free radicals and antioxidants, which prevents chain reactions from occurring in the body.

Prevents Flu and Cold

Woman sneezing with tissueFlu is a common ailment that people face during seasonal changes and with the ongoing coronavirus dangers, it is even more of a concern. Colds and the flu can bring a lot of discomfort and distress to the person suffering from it. It might not be a cure-all, but Ginseng is known to be an excellent natural alternative for these ailments. Note: Consult a doctor before stopping any medication.

The healthy traits of ginseng boost the production of leukocytes, white blood cells that prevent viruses and bacteria from entering the bloodstream. As a result, the body helps stay on guard against the flu. Furthermore, ginseng promotes the production of antibodies that fight against viruses and keep the body healthy. 

Relieves Insomnia 

Improper absorption of micronutrients can lead to disturbed sleep at night, which can disrupt a person’s mood and overall well-being the next day. Ginseng made from the Korean plant facilitates the endocrine glands that help in the absorption of minerals and vitamins. As a result, the person can have a better night’s sleep and wake up fresh the next day.

Prevents Erectile Dysfunction

Clinical research supports the claim that links consumption of ginseng with improved genital function in men. According to a study, the compounds in Korean ginseng reduce oxidative stress in the male genitalia which can restore healthy sexual function.

One study showed improvement in 60% of the participants with erectile dysfunction. In another study, 86 men had significant improvement in their erectile function.

Even though there is substantial data available to support the purported claims of ginseng preventing and treating ED, still more studies are needed to establish concrete facts.

Boosts Energy

Fit Brunette Woman Running on Treadmill with MusicEven though people are increasingly indulging more and more in regular workout regimens, there is still a significant number of people who live a sedentary life, which makes them susceptible to multiple health problems. Furthermore, the lack of activity in the lives of such people makes them weak and lethargic. Drinking ginseng tea can help those who lack energy in their lives.

Regular intake of Korean ginseng boosts the energy levels in the body, which works well for a person’s mental and physical well-being.

Helps Improve Brain Function

Neurons in the Brain
Neurons in the Brain

Ginseng is believed to help improve brain function in humans. The three most important cognitive functions are that they promise to improve our memory, mood, and behavior.

Some studies even suggest that ginseng can protect the brain from getting damaged in the presence of free radicals. However, more research is required to come up with definite conclusions.

Korean ginseng has many properties that provide multiple benefits to the human body internally and externally. One thing must be noted Korean tea is different from other ginseng teas from China, Siberia, and America.

So with all these health benefits, why not care for a nice spot of ginseng tea? 

Six Super Seeds with Exceptional Health Benefits

Spoons of six different seeds

pixabay.com

The Dietary Guidelines for Americans recommends that your diet must include plant proteins, monounsaturated fats and polyunsaturated fats. While it is difficult to find all three nutrients together, the use of seeds can help you solve this problem. Seeds, which are the reproductive unit of plants, are an excellent source of minerals, vitamins, healthy fats and essential amino acids. 

Regular consumption of seeds is associated with a healthy blood sugar level, improved immunity, better heart health and lower risk of various medical conditions including obesity and cancer. It is easy to incorporate these tiny but mighty seeds into various recipes and each comes with a unique set of benefits. Do you want more energy or want to lose weight? There is a seed for that! Let’s look into the details about various seeds that can provide numerous health benefits despite their small size. 

Chia Seeds 

Chia seeds are considered to be one of the healthiest seeds on the planet. A good source of omega 3 fatty acids, chia seeds are extremely effective in controlling blood sugar levels and improving cardiac health. Chia seeds are a good source of fiber, magnesium and manganese which gives a boost to your metabolism and mental function. These seeds also contain polyphenols, which are powerful antioxidants that can help reduce inflammation in the body.

You can easily include chia seeds in your diet. You can simply sprinkle them over smoothies or shakes as it gives texture to your drinks or you can add them to your desserts. Also, you can mix them into salads and enjoy the crunch with other ingredients. 

Hemp Seeds 

Bunch of seeds on a table

We need nine different types of amino acids for adequate growth and development. The human body cannot make these amino acids and completely depend on food sources to create them. Hemp seeds are one of the very few seeds which are considered complete proteins. This means that hemp seeds contain all the nine essential amino acids which the human body needs. 

These seeds are rich in polyunsaturated fats and also contain both omega 6 and omega 3 fatty acids. They include an important anti-inflammatory omega 3 fatty acid which helps prevent various skin conditions associated with dryness. Hemp seeds are also an excellent source of zinc and magnesium. 

Unlike other seeds, hemp seeds have a nutty flavor so they can be consumed on their own. Along with other seeds, you can sprinkle them over salads, yogurt and smoothies for texture. You can also bake them. Many people also make hemp milk at home using whole hemp seeds. 

Flax Seeds 

Flax seed field
Flax Seed Field Photo by enneafive

Very similar to chia seeds, flax seeds are packed with minerals, protein and fiber. Two tablespoons of flax seeds include six grams of fiber and four grams of protein. Flaxseeds are also rich in omega 3 fatty acids and contain various types of polyphenols. However, the omega 3 fatty acids that are contained within the outer shell cannot be easily digested by humans. So it is best to consume grounded flax seeds. 

Various studies were conducted to find the effect of regular consumption of flaxseeds. The results indicated that the nutrients in flaxseeds can help improve cardiac health by reducing cholesterol. Flaxseeds are also known for reducing blood pressure and can reduce the risk of various types of cancer. 

In addition to all these health benefits, regular consumption of flaxseeds is associated with improved blood sugar levels. They are an important source of Vitamin B1 which is essential for various functions in the body. 

Similar to chia seeds, you can add flaxseeds to salads, smoothies and muffins. Flaxseeds are an integral part of the vegan diet and can be used as a substitute for eggs. 

Nigella 

The Nigella Plant
The Nigella plant. Photo by auntiepauline

Nigella is also a super seed that is widely used as a kitchen spice. But in addition to its culinary use, nigella is known for its various health benefits.

For centuries, it has been used to treat medical conditions such as bronchitis and other diseases caused by bacterial infections. 

Nigella contains powerful antioxidants. With regular use of nigella, patients suffering from medical conditions caused by inflammation such as rheumatoid arthritis, observed reduced markers of inflammation. Nigella can also protect against various health conditions such as cancer, diabetes and heart disease. Also, the anti-oxidants in nigella can help reduce the inflammation of the liver and can significantly improve liver function. The use of nigella is also associated with an improvement in stomach ulcers and improved blood sugar levels. 

Unlike other seeds, nigella has a strong flavor. With a slightly bitter taste, toasted or ground nigella can be added to a variety of dishes or can simply be sprinkled over bread or yogurt. A concentrated dose of nigella is available in the form of capsules.   

Sesame Seeds 

Despite the small size, sesame seeds are an excellent source of protein, fiber, calcium and iron. They are rich in amino acids and contain linoleic and oleic acids which can significantly reduce cholesterol and prevent the risk of cardiac problems. Regular use of sesame seeds is associated with improved hair growth and skin condition. Since it is a source of calcium, the use of sesame seeds helps improve the health of bones and teeth. 

It is very easy to incorporate sesame seeds into every diet. You can use sesame seed oil for cooking or stir-frying. You can sprinkle them on salads and yogurt. You can also add them to a variety of stir-fried foods for an added crunch. Sesame seeds have a nutty flavor and you can enhance the flavor by dry roasting the seeds. They are also a staple for bagels in most bagel stores.

Sunflower Seeds 

Slightly bigger in size compared to the other seeds, sunflower seeds are a great source of healthy fats, proteins, fiber, copper and magnesium. Also, sunflower seeds are considered to be the richest source of Vitamin E. Sunflower seeds are an excellent source of folate. Just like other seeds, sunflower seeds provide a host of health benefits. They help maintain healthy skin, protect against cancer, keep the bones healthy and balance the blood sugar level.

Sunflower seeds are a source of oil that can be used for cooking or as dressing over salads. They have a distinct taste so you can use them as a snack or can use them along with other fruits and vegetables. Sunflower butter is also used as an alternative to peanut butter. 

Pomegranate Seeds

Illustration of pomergrant seeds
Pomegranate Seeds are Healthy to Eat

Contrary to popular opinion, pomegranate seeds are good to eat, so besides the exceptional health benefits of pomegranates in general, such as vitamin C, potassium and fiber, you can get even more benefits if you include their seeds.

 

Conclusion 

Despite their small size, seeds are an excellent source of plant protein that provides a variety of nutritional benefits. However, it is important to remember that while most of these seeds are healthy, consuming too much can have side effects. Also, if you are suffering from a medical condition, it is best to consult a doctor before you incorporate any type of seed into your daily diet.

Health Benefits of Turmeric

Tumeric Plant
Photo by hue12 photography on Unsplash

Turmeric is a bright yellow-hued herb containing a variety of nutrients and is closely related to ginger. In the Western world, turmeric was initially used for dyeing fabric. However, in the Middle East and Southeast Asia, it is deeply rooted in food and medicine. 

Turmeric contains proteins, fiber, and carbohydrates, along with minerals including manganese, phosphorus, and potassium. Studies have shown that turmeric has numerous beneficial effects on the human brain and body. Some of these effects include the following: 

Contains Bioactive Compounds 

Illustration of the turmeric plantTurmeric contains bioactive compounds called curcuminoids, which possess unique medicinal properties and is a very powerful antioxidant. The content of curcumin is around 3% of the weight of turmeric. 

Unfortunately, curcumin is not readily absorbed in the blood. Therefore, it is advised that turmeric should be consumed with black pepper, which aids in the absorption into the blood. Since curcumin is also fat-soluble, consuming turmeric with a fatty meal can also increase the absorption of curcumin in the blood. 

Possesses Anti Inflammatory Properties

Inflammation is the body’s first line of defense against foreign invaders as it helps to protect your body from infection, illness, or injury and is a signal that something’s wrong. When inflammation occurs, chemicals from the body’s white blood cells are released into the blood or affected tissues to protect it from foreign substances. This increases the blood flow to the area and subsequently, could cause redness and warmth. Sometimes there may be swelling, but the important thing to note is that inflammation is a protective process that fights dangerous bacteria. Without inflammation, bacteria can take over your body with potentially fatal consequences. 

Low-level chronic inflammation plays an important role in the development of various health conditions. This includes cancer (especially pancreatic cancer), Alzheimer’s, arthritis, and heart diseases.

The bioactive compounds present in turmeric play an important role in controlling inflammation. They are crucial in preventing and treating conditions associated with chronic inflammation. Curcumin functions at the molecular level and turns on genes related to inflammation; thus, it is known to be one of the best anti-inflammatory medicines without any side effects.

Improves the Antioxidant Capacity of the Body 

Highly reactive molecules with an unpaired electron, known as free radicals present in the body are known to be the cause of many age-related diseases and conditions. These free radicals react with proteins, DNA and fatty acids. The presence of antioxidants protects the body from free radicals and protects against age-related health conditions. 

The bioactive compounds in turmeric possess strong antioxidants that help neutralize free radicals. As a result, regular use of turmeric can help prevent many illnesses associated with old age.   

Reduces the Risk of Heart Diseases

Heart diseases are one of the leading causes of death around the world. Our lifestyle and diet have greatly influenced our cardiac health. Turmeric, the golden spice, is one of the best herbs to prevent heart diseases. 

Here curcumin comes to our defense again as It strengthens the inner lining of the blood vessels, which results in the regulated flow of blood. The effects of consuming turmeric on cardiac health are similar to the impact of exercise. Additionally, curcumin reduces inflammation and oxidation, two leading causes of heart disease.  

Can Help Prevent Cancer 

A research team at Washington State University used turmeric in cancer research. The study indicated that the use of turmeric successfully prevents the growth of cancer cells. 

Again the bioactive compound, curcumin is known to affect cancer cells. According to research, curcumin hinders the spread of tumors by reducing the growth of blood vessels in the tumor. 

Useful in Preventing and Treating Alzheimer’s Disease 

Artist illustration of the brain's neurons
Artist illustration of the brain’s neurons

Alzheimer’s disease is a  neurodegenerative disease, meaning that it slowly breaks down the brain cells (AKA neurons), which then inhibits communicaition between these cells, causing cognative degeneration.

Unfortunately, the condition has no medical cure; however, researchers are  aware of the causes of Alzheimer’s and one of the leading causes is chronic inflammation,which has a negative effect on the brain cells. Another potential cause of this illness includes the buildup of a protein called amyloid plaques. 

As mentioned, the bioactive compounds present in turmeric are known for their anti-inflammatory properties. Additionally, it is beneficial against clearing up these plaques. Therefore, regular use of turmeric can help minimize the chances of developing Alzheimer’s’ disease. It also helps in controlling the symptoms once the condition has been developed. 

Beneficial Against Depression 

Turmeric is known to be effective against treating depression. Chronic inflammation can also affect the brain. It can lead to a decrease in the level of serotonin and dopamine. It can also result in the degeneration of certain parts of the brain. The powerful anti-inflammatory properties of curcumin can help restore the neurotransmitters which can also help in protecting the brain against degenerative changes, which eventually helps improve mood and other depressive symptoms.  

Conclusion 

Turmeric is an exceptionally beneficial nutritional supplement that can protect against heart diseases and Alzheimer’s. The bioactive compound present in turmeric has strong anti-inflammatory and antioxidants which can help relieve symptoms of arthritis and other age-related disorders. It also plays an important role in preventing and possibly treating certain types of cancer and depression. Until we find more concrete research, it is ideal to rely on fresh and powdered forms of turmeric. With more research, it will possibly be considered safe to consume over-the-counter turmeric supplements in the future. 

Top Foods for Boosting Your Memory and Brain Health

Brain Motor & Sensory Perception Illustrated

Before you cut into that big juicy T-bone steak, you should consider something: What we eat has an impact on how we think (cognitive processing) and use our memory, especially as we age.

Our brain is one of the most vital organs, responsible for day-to-day functions. It is in charge of ensuring that our heart keeps beating and our lungs keep breathing. That is why a healthy brain is essential for living a long, healthy life.

The foods we consume play a major role in regulating brain health, impacting mental tasks such as concentration and memory.

Listed below are some foods that are associated with keeping a brain healthy.

Blueberries

Blueberries over plate of cottage cheese Fruits such as blueberries are great antioxidant foods. Photo: Pexels Free

In addition to providing numerous health benefits, blueberries are specifically good for the brain.

Anthocyanins are a group of plant compounds that contain antioxidant and anti-inflammatory effects. They are found in abundance in blueberries. Antioxidants deter brain aging and brain diseases such as dementia as they act against both inflammation and oxidative stress. Studies have shown that antioxidants in blueberries accumulate in the brain and improve communication by repairing neurons. Try blueberries for breakfast along with Greek yogurt. Add a few peanuts as well.

Fatty Fish

This category includes fish such as trout, salmon, and sardines which are great sources of omega-3 fatty acids. Approximately 60% of our brain is made up of fat and half of that fat is omega-3.

Omega-3 is used to build up nerve cells which are essential for memory and learning. It also has other health benefits as it helps in warding off Alzheimer’s disease by delaying age-related decline in cognition.  On the other hand, not getting enough omega-3 is associated with depression and hampers learning.

Gray matter is a substance that controls emotion, memory, and decision-making. People who consume broiled or baked fish regularly tend to have more gray matter in their brains and that is no doubt a good thing.

Coffee

Hot Coffee

If drinking coffee in the morning is the norm for you, then you will be glad to know that it is good for your brain’s health.

The two main components in coffee that are beneficial are caffeine and antioxidants.

The benefits of caffeine are as follows:

    • Increased alertness. Adenosine is a chemical messenger that is responsible for making you feel sleepy and caffeine helps to block it.
    • Improved mood. Caffeine is associated with boosting the chemical serotonin which is responsible for making us feel good.
    • Heightened concentration. A study conducted on assessing the benefits of coffee found that people who drank it in the morning or kept taking smaller servings throughout the day were more effective at tasks that require concentration.

Turmeric

Tumeric

This spice has garnered a lot of attention in recent times. Most commonly used in curries, this dark yellow spice carries numerous health benefits for the brain.

Curcumin is an ingredient that is found in turmeric and can directly access the brain to benefit the cells. Apart from antioxidant and anti-inflammatory properties, curcumin has the following advantages:

    • Promotes the growth of new brain cells. It helps in boosting brain-derived neurons which is a growth hormone directly responsible for the growth of brain cells.
    • Eases depression. Serotonin and dopamine which are responsible for making us feel good are boosted by curcumin. One study found that it alleviated depression symptoms in under six weeks, similar to the effects of antidepressants but without the drawbacks of pharmaceutical drugs.

To utilize the benefits of curcumin, start using curry powder or add turmeric to tea or potato dishes.

Dark Chocolate

Dark Chocolate Almonds

Dark chocolate and cocoa powder contain elements that carry numerous benefits for the brain such as caffeine, antioxidants, and flavonoids (antioxidant plant compounds). The flavonoids in chocolate are particularly beneficial for memory and learning. These compounds are known to slow down age-related mental decline and also play a role in enhancing your memory.

In a study conducted to assess the benefits of dark chocolate, it was found that from a sample of 900 people, those who ate chocolate more frequently showed improved performance in several mental tests (some involving memory as well) as compared to those who consumed it sometimes.

Chocolate is also linked to boosting mood and is associated with positive feelings. Though for some people that is triggered because of the taste.

Nuts

Almonds, in particular, are linked to having a sharper memory and contain antioxidants and vitamin E.  Vitamin E not only slows down mental decline but also shields cell membranes from damage. Walnuts are extremely beneficial as they are rich in omega-3 fatty acids.

Eating nuts has been linked not only to a healthy brain but also to improving cardiovascular health. Nuts boost your immune system to prevent neurodegenerative diseases as well as improve cognition.

The Bottom Line

You may not turn into an Einstein but eating the right brain foods can certainly help your concentration. Just as many foods can keep your brain healthy, some can hamper development and make you prone to mental diseases.

Steer clear of foods with saturated fats that are known to raise blood pressure and are associated with bad cholesterol. Processed meat, excess sugar, and other foods that contain trans fats such as junk food are bad for your brain.

You can help boost your memory and alertness by smartly (pun intended) including the above-mentioned foods in your diet, and it is always a good idea to get advice from your medical provider as well. 

The Dangers of Fried Food

Deep frying is commonly used for cooking at both home and fast food restaurants because it is a less expensive method of preparing a dish.

Besides the fact that fried foods cost less, they are also tasty and many people crave them, which is why all the fast food restaurants are still around today and thriving in revenue. Let’s face it. French fries and chicken strips are hard to say no to, but all this gastronomical enjoyment comes at a hefty price as fried foods contain a high amount of calories and trans fats which increase the likelihood of health problems.

Keep on reading to understand how having fried foods on a regular bases can take a toll on your health. No need to panic, as we’ll also share some safer snacking alternatives that are less harmful.

High in Calories

Relative to any other method of cooking, deep frying packs the highest amount of calories. So why does frying have the highest amount of calories as compared to other types of cooking?

It has to do with the preparation that takes place before the frying. The food item is coated with flour or batter. During the frying process, the food absorbs the fat from the oil and sheds water which adds to the calorie count. For example, a 100g baked potato contains approximately 93 calories and no fat content. The same potato when fried contains 17 grams of fat and 320 calories.

Even healthier foods are affected adversely when fried. For example, a 100g baked cod has 105 calories and 1 gram of fat. The same cod when fried packs about 232 calories and 12 grams of fat!  

High in Trans Fat

Processed food makers usually hydrogenate fats in ingredients to increase shelf life. This process ruins the nutrition and quality of the food and hydrogenation also occurs in fried foods.

The process of frying chemically alters the composition of fats in foods, making it harder for your body to break it down. This has adverse effects on health. Trans fats have been linked to many diseases including cancer, obesity, and heart disease. Additionally, re-using oil to fry foods leads to an increase in trans fats.

It is easy to confuse trans fats that occur naturally in foods such as meat and dairy. However, contrary to the trans fats found in processed and fried foods, these do not have any negative implications on a person’s health.

Increases Risk of Disease

Several studies have found a link between adults consuming fried foods and the risk of developing a chronic disease.

Heart Disease

Eating fried foods contributes to an increase in blood pressure, a decrease in good cholesterol, and an increase in the likelihood of obesity. All these factors aggravate the likelihood of heart disease, stroke, and heart attack,

A study conducted on women eating fried fish found that one more serving of fried fish per week increased the chance of heart failure by 48% compared to those women who just consumed 1 to 3 servings in a month. However, consumption of the same amount of baked or steamed fish was linked with a lower risk. 

Studies have concluded that a higher intake of fried foods has been associated with a significantly higher risk of a heart attack.

Diabetes

Fried foods have been associated with a higher risk of developing type 2 diabetes.

A study conducted on fast foods concluded that individuals consuming them more than twice in a single week were likely to develop a higher resistance to insulin relative to those who consumed fast food once a week.

People consuming fried foods between 4 to 6 times in a week faced almost 40% higher risk of having type 2 diabetes as compared to those who ate a single serving in a week. Furthermore, eating fast food more than seven servings per week increased the risk to 55%!

Obesity

Fried food contains the highest amount of calories for the same amount of ingredients as compared to any other method of cooking.

Studies indicate that foods that are high in trans fat (like the majority of fried foods) play a vital role in weight gain, not just from the high amount of calories they contain but also because of their effect on hormones that regulate appetite and fat breakdown in the body.

A Safer Alternative

Eating fried food may not be bad if you use olive oil.

Experts have studied the diet patterns of the Spaniards who use extensive amounts of olive oil in their cooking. Their diet poses a lesser chance of developing heart disease.

However, the experts say that only olive oil is relatively safer and the results do not apply to the majority of oils found in the market, especially those used by fast-food chains.

Olive oil is much safer because it does not affect the trans fat composition of fried foods, leading to a lesser calorie intake than normally observed with fried foods.

Other safer methods include oven frying and air frying.

Oven-frying involves baking foods at extremely high temperatures which results in crispy snacks made with little to no oil.

Air frying involves “frying” foods in an air fryer that uses hot air to achieve the same result as frying with almost 80% less oil than conventional fryers.

Summary

It is extremely hard to alter or completely change your diet. However, for the sake of our health certain steps need to be taken in order to live a longer and healthier life.

By adopting the safer alternatives mentioned above, consumers can achieve the same taste as fried foods but at a lesser risk to their health.

The Connection Between Seafood and Mental Health

Salmon
Pixaby

In the last decade, we have started seeing foods from the lens of a calorie count. Still, very few people consume anything in their staple eating by keeping in mind their mental health and wellbeing.

The growing body of research suggests that there are many foods that play a crucial role in maintaining our mental wellbeing. Many of them also cut down the possibility of mental conditions that are associated with aging (Alzheimer, Dementia). In short, one should also factor in the mental health effects while adding a certain food to the diet.

In this article, we are going to discuss an interesting food category that entails various benefits for mental health and development. On top of that, these foods are also considered healthy from a conventional standpoint i.e. they are packed with healthy nutrients and contain a moderate number of calories.

We are talking about seafood, which is now an essential part of many healthy and weight-losing diet regimens. Here, we will keep the focus of the discussion on the mental health effects of seafood consumption.

Seafood is Memory Booster

Neurons in the Brain
Neurons in the Brain

Our memory diminishes as we grow older, as a decline in our electrophysiological activity dissipates; meaning, the electrical activity of our neurons slows down.  Different studies have proved that manganese, a trace mineral, plays a central role in keeping up neuronal activity. Manganese is a naturally occurring mineral that can’t be formed in an organic reaction, which means our body can’t produce it.

So, we have to get the required manganese amount through dietary sources. Seafood, of all types, is rich in manganese. By making seafood a part of your daily diet, you can prevent a potential manganese deficiency. It is important to mention that manganese deficiency doesn’t happen with any telltale symptoms.

Salmon is rich in many other minerals; such as Fatty Acids, proteins, B Vitamins, Potassium, Selenium, Antioxidant Astaxanthin, and studies have shown it may reduce the risk of heart disease.

Mussels are good seafood that contains manganese. A few others are 83% DV in 20 small clams, 45% DV in 3 oz of oysters, and 19% DV in 3 oz of cooked crayfish. (Other sources of manganese are found in quinoa, pecans, oatmeal, and whole-wheat pasta.) By making seafood more frequent in your diet, you don’t have to worry about manganese deficiency and subsequent memory loss.

A standard blood test by your physician can determine your manganese level. These tests are usually given during your yearly physical, although, the doctor may require a special test if he/she determines that you might be missing the standard manganese requirement. This goes for all vitamins and minerals that would be tested.  

Seafood Is Good for Mood

Fresh Sea Trout on a plate Many people underestimate the significance of foods that uplift the mood. A good demeanor is not just a fleeting mental phenomenon. By keeping your mood good, you can mitigate the effects of chronic stress. Mood also helps alleviate the symptoms of depression and anxiety. In short, how your mood fares affect your mental health and consequently dictates the quality of your life.

So, mood-boosting foods are important, and here’s some good news: fish is one such dietary option that uplifts our moods. Seafood is rich in tryptophan—one of the eight essential amino acids. This amino acid is special because it is the metabolic precursor of serotonin, commonly known as the happy hormone. Tuna is a good source of tryptophan as well as salmon, trout, and Mackerel.

Tryptophan helps maintain serotonin

With seafood being a part of your diet, you help maintain the serotonin levels in the brain.  

Seafood and Neurological Development

The neurological development of a fetus is really crucial for many reasons. To begin with, its abnormalities can affect the growth of other parts of the body. Secondly, insufficient neurological development can turn into some permanent brain issues. In order to ensure healthy neurological development in unborn children, it’s important that pregnant mothers don’t face the deficiency of nutrition that goes into the development of the brain.

The inclusion of seafood in the daily diet of pregnant mothers can facilitate the healthy neurological growth of the fetus. Some scientific studies have substantiated the beneficial impact of seafood consumption among mothers on the brain health of the newborn.

Seafood Prevents Mental Fatigue

Salmon on a plate

Zinc is another trace mineral that is considered central to mental health. It maintains the activity of the cognitive function of the brain by ensuring non-stop synaptic transmission. Nearly every seafood item is rich in zinc. By making seafood a regular part of your daily diet, you can make sure zinc levels don’t deplete within the body.

Zinc helps ensure non-stop synaptic transmission

Zinc is also believed to have remedial effects against depression. For that matter, it is a part of many antidepressant medications. Nevertheless, the studies regarding the antidepressant action of zinc are still inconclusive.

Seafood Reduces the Risk of Alzheimer’s

Dementia PatientFor many years, Alzheimer’s was considered an inevitable outcome of aging. However, scientists have put forward some theories and experimental results showing that Alzheimer’s is not always the side effect of aging.

In one similar study published in the American Medical Association (JAMA), it has been established that making seafood a regular part of your diet can reduce the risk of Alzheimer’s by half in the later stages of life. It is believed that the accumulative mental health benefits of eating fish actually erect a barrier against Alzheimer’s.

Healthy Seafood to Eat

There are some options that you can mull over to add to your daily diet to get all the mental health benefits discussed above. These dietary fish options are also healthy with their calorie count and nutritional composition.

Shrimp

Cooked shrimp

Shrimp is a great food source for iodine, a mineral that many people are deficient in. Iodine is a necessary ingredient for proper thyroid function and brain health.

Shrimp is also a great source of omega-6 and omega-3 fatty acids, which are known to be helpful for people with anxiety and mood swings, such as bipolar disorder and contains a number of other helpful nutrients for the body and brain.

Freshwater Coho Salmon

Freshwater Salmon is free of any harmful mercury traces. It is packed with healthy omega-3 fatty acids and trace minerals essential for mental wellbeing. Moreover, there are many delicious recipes that can be prepared with salmon. If you can’t easily find freshwater Salmon, get the canned one.

Sardines

Sardines are inexpensive fish packed with omega-3 fatty acids and vitamin D. This is another seafood option that can be added to the diet for its benefits for mental health.

Atlantic Mackerel

This dietary fish is good for many reasons. It contains all the ingredients to improve mental health. In addition, it is rich in proteins. So, you can also make it part of a weight-loss diet plan.

Eating more seafood is good for health in all aspects. They are packed with good fats and proteins. They don’t contain calories in excess. Also, they are easily available. To sum it up, seafood is a perfect dietary option for both physical and mental wellbeing.

Processed Meat and the Industry Built on Cancer

A fork holding a slice of smoked pork meatWhat is Processed Meat?

Meat that is ‘processed’ is any meat which has been modified so that it can improve its taste or to extend its shelf life and usually falls into the categories of meat that has been smoked, salted, cured, dried or canned. For decades, the processed food industry has been leading us into believing that their products are nutritious and healthy. The processed meat industry, in particular, has been a dominant player in the market with products being served everywhere, from supermarkets to fast food chains,which appeals to children and adults alike, but this is most likely not the case.

Processed meat was inspired by the need for convenience. Hectic schedules, busy family lives, and an ever-increasing workload meant that everyone was looking for a quicker alternative than cooking from scratch. And processed meat appeared as the perfect answer which offered not only convenience but potentially essential nutrients as well. However, the price of convenience has taken a heavy toll on our health.

Processed food has always been an integral part of our cooking culture. We cut, rinse, cook, ferment and dry our food. All these are part of the process, but the processed meat industry which includes meat like bacon, ham, sausages, and salami to name a few, has added industrially processed chemicals to our daily diet.  The industrial process, which is standard for all mass-produced processed meat, strip the food of its nutrients while adding chemicals, preservatives and synthetic food additives.

Processed Meat, Addiction, and Overeating

Processed Meat with VegatablesFresh meat consists of proteins, fats, and water. When the meat is processed, the components change, which in turn transform how the meat is digested and assimilated in our bodies.  

Eating processed meat releases dopamine (the pleasure neurotransmitter) which increases our chances of getting addicted to such types of food. This leads to a lifestyle where an individual consumes fewer nutrients and fiber but actually eats more as they derive greater pleasure from it. This is how addiction to processed meat starts – an individual feels good after eating and that leads to a repetitive cycle of consumption of such foods.

You might think that the relationship between dopamine and processed meat consumption is coincidental, but the reality is quite different. Processed meat companies are billion dollar empires such as McDonalds and Tyson Foods that pour in hundreds of millions of dollars into marketing and lobbying.  

The marketing campaigns of such companies aim to rope in consumers from the earliest time possible so they remain customers well into adulthood. The need for bacon to be an essential breakfast item and happiness can be found in a happy meal box are part of a campaign carefully derived to keep customers hungry for more.

Processed Meat and the Cancer Link

The World Health Organization (WHO) issued a report which classifies processed meat such as ham, bacon, salami and frankfurters as a Group 1 carcinogen. This translates into strong evidence suggesting that processed meat causes cancer. Epidemiological studies conducted by the WHO has found sufficient proof that the consumption of processed meat causes colorectal cancer.

Experts from multiple countries reviewed more than 800 studies to reach a definitive conclusion. The studies found that consuming fifty grams of processed meat every day increases the chance of colorectal cancer by 18%. That translates to about four strips of bacon or one hot dog each day.

So Why Does Processed Meat Pose Such a Grave Threat?

Possessed sausage on a tableCertain chemicals such as N-Nitroso compounds and polycyclic hydrocarbons, which are carcinogenic in nature, are produced during the production of processed meats. Cooking processed meats also produces heterocyclic aromatic amines as well as polycyclic aromatic hydrocarbons which are found in air pollution. Furthermore, nitrite and nitrate preservatives used to increase the shelf life of processed meats also release chemicals upon digestion that can lead to bowel cancer.

A recent outbreak of food poisoning in South Africa led to a discovery of high amounts of bacteria in uncooked processed meats such as frankfurters. This type of bacteria was found to be exceptionally dangerous for children, the elderly and pregnant women.

Alternatives to Processed Meat

The average person would be surprised that many healthy and budget-friendly alternatives already exist on the market. These substitutes offer a healthier and better lifestyle than processed meats without compromising on taste.

Replace processed meats such as ham, bacon or prosciutto with healthier proteins such as chicken, tuna, salmon or eggs. To make meals more exciting and healthier, the addition of tomatoes, mushroom, baked beans, hummus or avocado are a good choice to start off with. For more flavor, herbs, chili or smoked paprika can be used.

Response of Processed Meat Producers

The PR managers of processed meat companies have tried to dismiss the WHO’s report that links processed meat to an increase in cancer. They suggest that the study was not conclusive and not backed by enough members. They refute the claims of the report and have since published their own studies as a counter-argument to protect the industry and the massive profits from the sale of processed meats.

Implications

The ramifications of the evidence found by the World Health Organization basically identify processed meat as a Group 1 carcinogen, which is the same category as tobacco. It essentially translates into a call for action to drastically transform heavy processed meat diets into healthier diets.

Heavy advertising and lobbying by processed meat companies have made it harder to overcome mental and social barriers for what is a radical change. Large amounts of money are spent to ensure that people continue with their current choice of processed meats. These factors grouped together with the convenience of on the go meat make it even harder to get rid of foods which have become an integral part of our culture.

For a brighter and healthier tomorrow, it is essential to get rid of foods that are causing deaths and illnesses. Children should be encouraged from a young age to eat healthily and adults can opt for a healthier lifestyle with alternatives that are proven to be better for health.

Five Healthy Fats You Need in Your Diet

Avacodes and Salmon on a plate
Photo by Alex9500 – yayimages.com

When people think of fats in their diet, they tend to demonize them. Fats are linked to cardiovascular diseases, obesity, cancer, diabetes (type 2) and more. In fact, foods that have fat in them have been vilified to the point where you can now find fat free or low-fat versions of them.

On the other hand, before you shun them from your diet, you should consider that they are needed by your body for various functions. In fact, following dietary guidelines, you have to make sure that you get 20% to 35% of your calories from fats. The lowest that you can opt for is 10% fat in your food but it is usually not recommended.

Unusually, the average diet gives one 34% to 40% of calories from fats. Couple this with poor exercising habits or a sedentary lifestyle and this fat is not burnt off but stored. With each meal, you keep adding to the stored fats and this creates a surplus that is unhealthy for your body.

Differentiating Between Good Fats and Bad Fats

To better understand these nutrients, you need to take a closer look to see that not all fats are equal. There are good fats and bad fats in your diet that make a major impact on you. Take a closer look to understand them here:

Bad Fats

There are actually two types of bad fats that you can find in your diet. Both of these are harmful to your cardiovascular health. Another distinguishing factor is that they are usually in solid form at room temperature.

  • Saturated Fats – These are usually animal-based fats and are typically found in certain meats and dairy products. High amounts of saturated fats can increase the cholesterol level in your body and increase the risk of developing cardiovascular diseases. If your diet is high in refined carbohydrates as well, you can amplify your chances of developing diabetes (type 2) as well.
  • Trans Fatty Acids – These are usually plant-based fats but and are wrongfully assumed to be healthier. Present in hydrogenated vegetable oils, these are extremely harmful to you. With trans fatty acids, your risk for cardiovascular disease is drastically magnified because these fats inhibit the production of good cholesterol and raise the level of bad cholesterol more than saturated fats.

If you eat junk food and fast food on a daily basis, it is very likely that your diet is high in saturated fats and trans fatty acids because these are present in high amounts in fried foods, dark meats such as pork, beef, and lamb, lard, shortening, baked goods, processed foods and snacks such as popcorn, crackers and more.

Good Fats

Like the bad ones, there are two types of good fats in your body and they are healthier for your heart. Unlike the bad fats, these are usually in liquid form at room temperature.

  • Monounsaturated Fats – These are found in a number of different foods and oils and when taken in moderation, they can improve the level of cholesterol in the body and also reduce your risk of developing cardiovascular diseases. They also boost production of high-density lipoprotein – HDL in the body that is good for your body.
  • Polyunsaturated Fats – Largely found in plant-based oils and foods, polyunsaturated fats are also good for your body. They also contain Omega 3 fatty acids which improve coronary health by boosting the health of your cardiovascular system. They can also boost heart function and prevent heart arrhythmia.

Eating healthy organic food items can help you introduce monounsaturated fats and polyunsaturated fats into your diet. Again, care needs to be taken since these fats have to be eaten in moderation to benefit your body. Anything in excess can harm your body.

The Good Ones You Need in Your Diet

Now if you are thinking of adjusting your diet, you need to ensure that you include the following items in order for you to be healthier:

  • Coconut Oil – Extra Virgin

Good for your skin and your hair, coconut oil is also good for your heart. It contains high amounts of antioxidants that improve your cardiovascular health. The anti-inflammatory properties of coconut oil can also improve joint health and reduce the chances of developing arthritis.

  • Olive Oil – Extra Virgin

Extra virgin olive oil is extremely good for your heart since it has high amounts of monounsaturated fats. It also protects cells from damage and improves cognitive function and memory. In many cases, it has also been found to help improve chronic inflammation. Take care when buying it to ensure that you aren’t using fake olive oil.

  • Ghee and Butter

While butter is usually skipped, it has good amounts of Omega 3 fatty acids and Omega 6 fatty acids that improve brain function, skin condition and also helps improve your hair too. Moreover, both these fatty acids are not naturally produced in the body so they should be included in your diet. Similarly, ghee, also known as clarified butter, is high in vitamin A, D, E and K2. It improves bone health, boosts cardiovascular health and is also naturally lactose-free.

  • Avocados

Extremely rich in monounsaturated fatty acids, avocados boost good cholesterol in your body. They also have high levels of vitamin A and E and have antioxidant properties that boost your immune system. It also has good amounts of proteins and folic acids, which improves the health of your reproductive system, effectively minimizing birth defects.

  • Fatty Fish – Omega 3 and 6

Fatty fishes are oily ones such as sardines and salmon and are very high in Omega 3 fatty acids and Omega 6 fatty acids. They also have healthy amounts of vitamin A and E that improve your skin, hair, and nails. They also improve brain function and definitely contribute to keeping you younger.

Making Any Changes in Your Diet

Before you make any changes in your diet, always remember to consult with your physician or a proper dietician. Make allowances for your special dietary needs, particularly if you are allergic to certain foods. For example: Nut allergies can mean that you cannot consume coconut oil. You will have to use a substitute for it.