Boost up health: foods

Showing posts with label foods. Show all posts

25 Jun 2016

25 Foods That Are Super Healthy

Eating healthy does NOT have to be boring.

There is a massive amount of foods out there that are both healthy and tasty.

Here are 25 incredibly healthy foods. Most of them are surprisingly delicious.

Fruits and Berries

Fruits and berries are among the world’s most popular health foods.

This is not surprising, given that they taste incredible. Fruits are also very easy to incorporate into the diet, because they require little to no preparation.

1. Apples

The apple is high in fiber, vitamin C and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.

2. Avocados

Avocados are different than most fruits, because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.

3. Bananas

Bananas are among the world’s best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.

4. Blueberries

Blueberries are not only delicious, but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.

6. Strawberries

Strawberries are highly nutritious, and are low in both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.

Other Healthy Fruits

There are many other healthy fruits and berries that aren’t listed here.

Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums and raspberries.

7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy

Meats

It is a myth that meat is harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.

8. Lean Beef

Lean beef is among the best sources of protein in existence, and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low carb diet.

9. Chicken Breasts

Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.

Nuts, Seeds and Peanuts

Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight

These foods are crunchy, fulfilling and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require zero preparation, which is important because it makes it easier to incorporate them into the diet.

11. Almonds

The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium and fiber. Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health

12. Chia Seeds

Chia seeds are among the most nutrient dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake for magnesium, manganese, calcium and various other nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.

14. Macadamia Nuts

Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.

16. Peanuts

Peanuts (technically legumes, not nuts) are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight
However, take it easy on the peanut butter. It is very high in calories and incredibly easy to eat excessive amounts of it.

Vegetables

Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.

There is a wide variety available, and it is best to eat many different types of vegetables every day.

17. Asparagus

Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.

18. Bell Peppers

Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.

20. Carrots

The carrot is a popular root vegetable. It is extremely tasty and crunchy, and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.

22. Cucumber

The cucumber is one of the world’s most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.

23. Garlic

Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function.

24. Kale

Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.

25. Onions

Onions have a very strong flavor, and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.

Protect Your Liver With This Naturally Simple Recipe

The liver is one of the most important organs, and its damage can significantly affect health, but also to longevity.

It has a very important role as a body that “restores” the blood and the body, which stimulates digestion. The liver also purifies the blood and eliminate toxins from the bloodstream.

Consuming unhealthy foods, avoiding physical activity, consumption of alcohol and cigarettes is harmful by the body. It is for these reasons it would be good to focus on the treatment of liver detoxification. It is simple and consists of the following.

Recipe

Every morning before breakfast, drink a tablespoon of olive oil mixed with a tablespoon of freshly squeezed lemon juice. It’s pretty simple, and it can help you to extend your life expectancy. Also, reduce your intake of alcohol, tobacco, unhealthy foods and begin to indulge in physical activity.

Olive oil stimulates the liver release bile (an important participant in the digestion of food) in the gut. Lemon has a similar effect on digestion.

After a month you will feel the changes that will be visible on your skin – skin becomes fresher and rejuvenated appearance. There will be up to the disappearance of dark circles under the eyes (if any). Problems with digestion are avoided, and you’ll feel more energetic and vital.

Read Also: Health Benefits Of Banana Shake

Health Benefits Of Banana Shake

Banana Nutrition Facts:

You already know that fruits are nutritious and healthy. But there are specific fruits that aid in gaining weight, for example bananas! I am sure you must have heard about bananas and weight gain but more often then not, we tend to ignore these advices as myths. But here’s some fact: Bananas have been used since ancient times to gain weight. They are full of calories and help you gain weight in a healthy and nutritious way. There are several varieties of bananas available in the market. Bananas can be consumed plain or mixed with sugar. You can also make banana milkshakes and smoothies to make it more palatable and tasty.

The humble banana is nutritionally rich and is a warehouse of health. They are a rich source of Vitamin B6 that contributes to enhanced blood circulation in your body helping it to produce more red blood cells. Each large banana you add to your shake provides around 0.5 mg of Vitamin B6, which is the recommended daily intake for men and women. Bananas are also rich in Manganese, which helps you derive the necessary energy from food. Drinking a banana shake everyday boosts your manganese intake, which in turn helps improve the body’s metabolism and prevent bone disorders.

Potassium is another important ingredient present in bananas. The potassium content in this popular fruit is very high, which helps maintain electrolyte balance in the body. It is also essential for nerve and muscle function and helps in the production of energy in the cells. Each large banana provides approximately 10 percent of your daily potassium requirement.

Best Way to Start the Day A Fantastic Morning Bananas And Strawberries Shake

For breakfast we need something that we can quickly and easily consume.

Morning shakes will energize us and give strength to start a new day.

INGREDIENTS:

3 frozen strawberries

3 frozen blueberries

2 bananas

250 ml of milk

50 grams of oatmeal

Put all ingredients in a blender, and when you create a dense uniform mixture, enjoy the taste of the Shake.

This shake can you be a good afternoon snack if you’re working on weight and feel hungry in the morning.

Read Also How To Gain Weight In 30 Days

Top 8 Awesome Weight Loss Friendly Foods

Which are the best foods for weight loss ? If you're trying to drop pounds, you probably already know the foods you eat are important. The best foods to eat for weight loss can boost your efforts and give you a little bit of an edge. Not all calories are created equal.

Different foods go through different metabolic pathways in the body.

They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 8 most weight loss friendly foods on earth, that are supported by science.

1-Avocados

Avocados are a unique type of fruit.

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.

Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables.

They also contain many important nutrients, including fiber and potassium.

2. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks .

What’s more… they are among the best foods you can eat if you need to lose weight.

They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours.

Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels .

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

3. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What’s more… these types of veggies also tend to contain decent amounts of protein.

They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They are also highly nutritious, and contain cancer fighting substances .

4. Water works

Ever hear that water can help you lose a few extra pounds?
It can—if you eat foods that contain a lot of water, like fruits and veggies. In a University of Tokyo study, women who ate high-water-content foods had lower body mass indexes and smaller waistlines. Researchers speculate that the water in these foods may fill you up so you eat less. Make the strategy work for you by adding more of these in-season fruits and veggies each is at least 90% water to your meals

5. Boiled Potatoes

White potatoes seem to have fallen out of favour for some reason.

However… they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.

On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested .

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss .

Sweet potatoes, turnips and other root vegetables are also excellent.

6.. Nuts

Despite being high in fat, nuts are not inherently fattening.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss.

Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t .

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

7. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers .

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

8. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t .

Of course… correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a Weight loss diet.

11 awesome foods to boost your brain health

Superfoods are great for your health and wellbeing, and can also boost your brain power to help you nail your study efforts. As you can imagine, some of the healthiest foods are the most effective, but not all brain foods are boring. In fact, some of your favourite foods and indulgent treats can help you hit the books!

1. Bananas

Bananas are a great source of potassium, manganese, vitamin C and fibre, but did you know they can also enhance memory? Studies show eating bananas help students learn more efficiently and improve exam scores. They also contain vitamin B6, which promotes the production of serotonin, norepinephrine and dopamine to support concentration.

2. Blueberries, brainberries

Blueberries? These powerful little antioxidants are more like brainberries, since they protect the brain against oxidative stress, and also offer memory-boosting agents like anthocyanin and flavonoids to enhance spatial memory and learning.

Superfoods to boost your brain power

3. Caffeine hit

Love any excuse to take a coffee break? Great news. Caffeine, in small doses, can energise you and help you concentrate. If you’re not a coffee drinker opt for green tea, which also contains the L-theanine amino acid to keep you energised and alert, minus the shakes.

4. Channel Popeye

Popeye was onto something – spinach is one of the healthiest greens around, and is jam-packed with antioxidants, iron, and minerals that improve concentration. The magnesium, folic acid and vitamin B12 found in spinach aid in the production of healthy red blood cells which carry oxygen to your brain and protect neurons.

5. Magic beans

Chickpeas, kidney beans, and lentils contain high levels of protein to power the brain. Legumes of all varieties contain high concentrations of folic acid to improve information recall.

6. Chocoholics, take note

Dark chocolate offers a double-whammy, with antioxidant properties to combat cognitive decline, as well as the natural stimulant of caffeine to enhance focus. Chocolate can help improve memory, alertness and clarity by increasing blood flow to the brain. Not all chocolate is created equal though – the darker it is, the more benefits your brain will receive.

7. Popcorn?! Seriously…

Healthy whole grains like brown rice, whole grain bread, oatmeal and even popcorn contain fibres and vitamins that improve blood flow throughout the brain and help memory function. They also improve blood-sugar stability, which can curb study-interrupting cravings.

8. Destress with seeds

If all that studying has got you on edge, munch on some sunflower seeds. These magic kernels give your body a dose of soothing tryptophan – an amino acid that helps reduce stress and anxiety.

9. Boring, but beneficial

Harvard Medical School has proven that cruciferous veggies like broccoli, cauliflower, cabbage and (sorry!) Brussels sprouts have a positive effect on memory retention. Eat them raw to get the most benefit.

10. Kale, obviously

Kale is heralded as a superfood for a number of reasons, including that it’s great to eat when you study. It offers a healthy dose of vitamin E to protect your brain against nerve-cell degeneration, as well as folate, which increases blood flow to the brain to prevent mental fatigue.

11. Eggs

Rich in choline, the precursor chemical for acetylcholine, one of the most fundamental neurotransmitters. In addition, eggs contain cholesterol, an important component of brain cell membranes as well as serving as a brain-protective antioxidant.

Top 6 Advantages Of Organic Foods

The debate about the advantages of organic foods is over. According to a study into organic food - the largest of its kind to date - organic food is more nutritious than ordinary produce and it may help to lengthen peoples lives and prevent disease.

More Nutrients

The European Union funded study found that organic fruit and vegetables have up to 50% more antioxidants, which scientists believe can cut the risk of cancer and heart disease. They have also more vitamins and minerals such as iron and zinc.

According to other recent studies, organic foods are better for fighting cancer. And people eating organic food have improved immune system, better sleeping habits and are less likely to be overweight than when eating "conventional" foods. (Can you imagine the benefits of eating both raw and organic food?

Better Taste

The taste of organic fruits and vegetables is often superior to any conventional produce. That's why many top restaurants use organic produce in their menu. Today, most fruits and veggies are manipulated to look and stay good. The strawberries from your ordinary supermarket may look great on your cake but they have virtually no taste. However, the taste of fresh organic fruits is irresistible!

Safer for Babies and Children

The advantages of organic foods might be highest for babies. The average baby is born with 200 toxins and carcinogens in its body. By the time kids reach their 2nd year, most have pasted the lethal limit for the toxins. By feeding your child organic food, it will have about 1/6th the amount of carcinogens in its blood. Thus you will decrease the chances of illnesses significantly. Therefore, especially for infants and children a raw organic food diet is incredibly important.

Shocking Animals

Organic meat, fish and poultry is healthier for you. Organic farmed animals are raised without dangerous chemicals, growth hormones or antibiotics. Pesticides used in ordinary farming don't just affect the animal who eats it first. They accumulate in their tissues (mostly fat). Animals on top of the food chain get the highest concentration of these chemicals. Conventional animals full of toxins and dirt.

A cow, chicken or pig will retain most of the pesticides it has ever eaten (directly or indirectly through other animals). Factory farm animals are fed great quantities of (polluted) fish, food doused in pesticides and fed many unnatural compounds never eaten by wild animals.

Inorganic animal food (meat, fish, dairy and eggs) is a main source of pollution to the environment. According to research animal food contribute to as much as 95% of the toxic chemical residues in the American diet. Meat, fish and poultry have 10 times the amount of the dangerous chemicals DDT, DDE and TDE as conventional produce. In addition intensive farming is incredibly cruel to farm animals.

One of the most outrageous advantages of organic foods is that organic farms treat their animals much more humane. They place a great emphasis on animal welfare. Just for this reasons, switching to an organic living makes sense. And even consider becoming vegan.

Irradiation?

Do you ever wonder why organic vegetables and fruits seem to spoil so much faster than produce from normal supermarkets? The reason is that many foods are irradiated. Irradiation kills bacteria and extends food life. But, it also alters the molecular structure and life force of the food.

Some irradiation methods use radio active substances, others high energy electrons or X-rays. I don't know about you, but I prefer my food pure and not irradiated. So one of the advantages of raw organic foods is that it still has life force. Raw organic seeds grow - cooked and irradiated seeds don't

Save the Environment

Organic food facts are especially striking if you consider the environment. Conventional farming methods erode soil and use dangerous pesticides that may take centuries before they're gone. Think of the DDT, thought to be harmless but appeared to be extremely bad for your health. Even though this pesticide has been forbidden for many years now, it's still found in virtually all waters, human beings and animals in the world...

In addition, over time, artificial pest controls become less and less effective, so that even more chemicals must be used or other methods found. One of the huge advantages of organic food is that buying it has a huge positive impact on the environment, the animals and people who live on it.

Top 10 Organic Foods

These foods contain the most pesticides. If you'd like to eat an organic raw food diet, you definitely want to consider these:

    1- Meat and poultry;
    2- Dairy products;
    3- Strawberries;
    4- Bell peppers;
    5- Spinach;
    6- Cherries;
    7- Peaches;
    8- Celery;
    9- Apples;
    10- Green Beens.

Read Also

how-to-lose-weight ?
what is an asian skin whitening secret ?

Top 6 Fat Burning Fruits

This is possible to reduce weight and burn fat eating some specific fruits. There are some fat burning fruits available for us. Some fruits have natural fat burners such as fiber and pectin that start fat metabolism and offer you help losing weight.

There are different other naturally substances in fruits that make them an outstanding choice for weight reduction. Fruits have some amazing ingredients like Ketones , Tannins and Hydroxycitric Acia (HCA) that cure cravings and provide you high energy.

Below is a List of Some Fat Burning Fruits-

1. Coconut

Coconut is an amazing and tasty fruit; it can be eaten as a snack or can be used in recipe to make a delicious meal. Coconut is packed with an unbelievable amount of triglycerides that speed up your hepatic metabolism by thirty percent, this amazing fruit guarantees you a slimmer waistline and a fit body.

Coconut has all the ingredients to cure your cravings and satisfy your hunger in a healthy way

2. Star Fruit

A superb mix of sweet and sour, this succulent fruit constitutes only 31 calories for every 100 grams. The perfect fruit assist your digestion. Start fruit can cure some diseases like Irritable Bowel Syndrome and constipation.

The skin of Star fruit has high content of fiber while the pulp is rich in tannins that boost up metabolism. Star fruit contains a wide range of minerals and vitamins.

3.Guarana

This fruit has an incredible amount of caffeine and this is the reason why this fruit is considered a superb stimulant. This quality also plays a critical role in raising the motility of the intestines that help to reduce your weight. This great fruit has some other advantages which include reduced mood swings and improved memory.

4. Acai Berries

This fruit speeds up your metabolism. It is amazingly rich in anti-oxidants that help you in staying fit and young. This fruit repairs your cells and wipe out all free radicals from your system. This is the reason this fruit is thought to be one of the healthiest food in the world.

5. Raspberries

Raspberries are incredibly helpful fighting belly fat and obesity. Berries has a higher composition of fiber which makes it possible to have an increased rate of motility; thus reducing the weight and losing the already deposited one. This fruit also helpful in reducing blood sugar as well as insulin levels.

6. Papaya

Papaya has the benefits of increased fiber that helps in boosting your metabolism. Papaya has various enzymes that kick off good metabolism. Papaya is also rich in carotenes, Vitamin C and flavonoids; that make weight reduction process easy.

Read Also

how to lose weight ?
what is an asian skin whitening secret

7 Foods That Prevent Cancer [Must Read]

Cancer is one of the most dangerous and killing disease in the world. There are lots of foods that prevent cancer and also help you fighting with this disease. Some foods actually increase risk of cancer but, on other hand, some foods support your body strengthen your immune system and increase your immune power.

Here is the List of Amazing Foods that Help You Prevent Cancer-

1.Broccoli

Broccoli is a great natural anti-cancer food which fights against many types of cancer.Bladder and colon cancer are the top two cancers that can be cured or prevented by eating broccoli. Broccoli is rich in fibre and can also help you cure indigestion.

2.Tomatoes

Tomatoes are not only tasty but at the same time healthy too. Tomatoes offer you with lots of antioxidants for your body. They are very useful to treat and prevent prostate cancer.

Tomatoes help your body release a specific phytochemical called lycopene that helps fighting cancer. Tomatoes can be eaten raw or cooked with dishes, or can be taken as a juice.

3.Carrots

Despite the fact that carrots are good for one’s eye sight, but study has also suggested that they are very effective fighting against some types of cancer, one of which is prostate cancer.

Carrot have numerous other health benefits too, so include this in your meal. Carrot can be consumed as salad or can be cooked as vegetables. Choice is up to you.

4.Garlic

Eating garlic has several health benefits; one of the best benefits is that it prevents cancer. Garlic is able to stop cancer cells from spreading and multiplying.

With its antibacterial and antiviral effect, garlic can be used to cure fungal infections also.

5.Cauliflower

Cauliflower is one of the foods which helps you to fight with cancer. Cauliflower has a compound called sulforaphane that has anti-cancer effects.

When cauliflower is broken down, sulforaphane is released so chew it well before swallowing. Sulforaphane seeks and destroy certain cancer cells without hurting your healthy cells. So eat plenty of cauliflower and add them in your meals.

6. Ginger

Ginger is one of the best foods to eat with lots of health benefits. Several studies have shown that ginger really works better than medicines in fighting against cancer.

Besides this, Ginger also has anti-inflammatory properties, and can help you cure motion sickness. To treat motion sickness, boil ginger in water and make a light ginger water or tea

7.Walnuts

If you are suffering from breast cancer or prostate cancer then eat walnuts. Walnuts contain lots of omega 3 that is very helpful to lower our risk of heart diseases and also helps us to reduce high cholesterol.

Read Also

how to lose weight ?
what is an asian skin whitening secret ?

Top 6 Healthy Foods That Reduce Stress

Nowadays stress has become the part of our Life. Sometimes you will have to deal with stress positively. Stress can have a variety of reasons such as family problems, financial difficulties, job problems, poor health, or even the death of someone close to you. But, there are several foods that reduce stress and help you fight with it.

You can control stress by eating Some healthy foods that will really improve your mood , reduce your stress and control your blood glucose.

The foods that you eat have a great influence on the stress levels of your body. There are some foods which can decrease or increase the amount of hormones in your body which help fight stress; on the other hand some foods actually increase your stress levels.

Following is a List Of The Top 6 Foods That Reduce Stress:

1. Dark Leafy Greens

Green leafy vegetables especially Spinach, have a lot of folate and this helps to make dopamine which is required improving your memory and mood.

People who eat foods containing high levels of folate has a lower chance of becoming depressed compared with those who eat foods with lower levels of the vitamin B. It is also important to know that individuals who do not get sufficient magnesium tend to experience headaches and fatigue which apparently lead to higher stress level. However, eating only one cup of spinach can offer you a help to restore your magnesium levels in body.

2. Blueberries and Blackberries

Pigments known as Anthocyanin’s give blueberries and blackberries their deep color. Blueberries are rich in antioxidants which help your brain produce dopamine, which is needed for coordination, directing your mood and improving your memory. In addition, eating blueberries can help increase the amount of white blood cells which help with neutralizing stress and enhancing immunity.

3. Almonds

Almonds are loaded with Vitamin E which enhances your immunity power. Almonds also have Vitamin B which can help you to prevent and deal with depression. They can also help lighten having extra stress. You should include them in your meal especially in breakfast every day to take the full health benefits out of them.

4.Oranges

Oranges are the amazing sources of Vitamin C which can help build up your immunity. They works amazingly to decrease your level of stress hormones.
One study suggested that Individual with High blood pressure and High levels of the stress hormone cortisol returned to normal much faster when they took Vitamin C. So Oranges are amazing fruit to decrease stress.

5. Bananas

Banana contains tryptophan (A kind of protein) that body converts into serotonin in the brain which helps relax you, improve your mood and make you feel happier. According to a survey, Individuals facing depression felt much better after eating a banana.

6. Garlic

Like many plants, garlic has many powerful antioxidants which neutralize free radicals (elements that harm our cells, cause illnesses) and may diminish or even help prevent some of the damage the free radicals cause over time. Garlic has a compound called allicin, which has been linked to battling off cancer and coronary disease. Because stress debilitates our immunity power, we need antioxidants like garlic, which can toughen it back up. So include this amazing food in your meal and enjoy the benefits.

Read Also:

Health risks for people who smoke
how to have a balanced deit for weight management.

Coffee Could Save Your Skin From Cancer

Drinking coffee can lower your risk for malignant melanoma, according to a new study from the Division of Cancer Epidemiology and Genetics at the National Cancer Institute in the U.S.

Spring-boarding on evidence that suggests coffee could protect against non-melanoma skin cancers, the researchers set out to learn whether it has this effect against melanoma.

They worked with a database of 447,357 non-Hispanic white subjects who in 1995 and 1996 responded to a questionnaire about their diet and provided follow-up information 10 years later, on average.

At the start, all subjects were cancer-free and the research team determined their frequency of exposure to ultraviolet (UV) rays based on where they lived and adjusted the data accordingly.

Subjects were also assessed for body mass index (BMI), age, sex, alcohol intake, smoking history and the amount of exercise they got and the study data was, again, adjusted.

High coffee consumption — at least four cups per day of caffeinated coffee, not decaf — was associated with a 20 per cent reduction in risk of malignant melanoma.

The more coffee subjects drank — starting at one cup a day until four or more — the less at risk they appeared to be for malignant melanoma.

It should be noted that the protective effect was observed only against malignant melanoma and not against melanoma in-situ and the researchers say their results are preliminary and may not apply to all populations.

The study, which researchers say merits further research, was Published in the journal of the National Cancer Institute.