Health & Wellness Blog

    

10 Super Foods for Better Health & Wellness

There is a famous saying that "you are what you eat." This is particularly true with respect to diseases that are attributed to unhealthy eating habits.

So if you want to get on the health track to eating a better diet, here is the list of 10 super foods that are great for your health.

Garlic

Garlic contains sulphur compounds that are known to prevent heart diseases and certain types of cancers. It is also known to lower blood pressure.

Including garlic in your daily diet, whether by cooking or taking supplements, can maximize its overall health benefits.

Green Tea

Green tea has polyphenols that lowers your risk of developing heart diseases and certain cancers. Green tea, as well as other forms of tea, are known to fend-off hunger cravings and help in losing weight.

Green tea one of the top super foods that boost the immune system, making you more resistant to sicknesses and infections.

Fish

Fish, such as wild-caught Salmon, has natural omega 3 fatty acids, which are known as the "good cholesterol." These fatty acids aid the body in preventing strokes and other related heart diseases. Make sure that you eat only fresh fish, such as wild-caught fish, to ensure that it's not contaminated with mercury.

Berries

Blueberries, raspberries, and cranberries alike all have high antioxidant properties which make berries a must-eat super food for better health. Cranberries are also known to help fight infections, especially in the urinary tract.

Olive Oil

Research shows that olive oils have high antioxidant levels, and also benefit in preventing cardiovascular diseases. Olive oil is one of the best choices for cooking, compared to butter and other common oils

Almonds & Nuts

Almonds are known to help prevent inflammation and heart disease. Eating nuts regularly will help you lower your cholesterol level as much as 4 percent. Because nuts are high in fat (good fat,) moderation is key while eating these types of super foods.

Whole Grain

Examples of whole grains are barley, whole wheat, and oats. Whole grain is a very good source of fiber that is essential in ridding the body of unwanted fats. Whole grains are also rich in vitamins and minerals, which is good for overall health and wellness of the body.

Grapes

Red grapes have high vitamin C, B6, and B1 content. They are proven to reduce the risk of developing heart diseases and certain types of cancer.

Dark Chocolate

Dark chocolate is one of the best tasting super foods there is. Not all chocolates are good for your health. The best chocolates to eat are dark chocolates which are high in cacao. Dark chocolate is rich in antioxidants and flavonols. And the best part about eating dark chocolates is that the feeling of happiness it induces, which can ward-off depression.

Tomatoes

Tomatoes are rich in lycopene, an antioxidant that is activated when cooked. It is known to help in preventing certain cancers especially prostate cancer and is also known to help prevent heart diseases.

So there you have it: 10 super foods that are very good for your overall health and wellness. Thanks for visiting the Health n' Wellness Blog!

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Top Superfoods for Optimal Health

Superfoods for Optimal HealthSuperfoods are small category of foods that promote optimal health. Not enough people include superfoods in their daily diet. As a result, those individuals may encounter issues of weak immunity or nutrient deficiency.

So to enlighten you on the various types of superfoods, along with some of the health benefits of each, we describe six of the top superfoods for optimal health.

Blueberries – Great Antioxidants

Blueberries contain both phytoflavinoids and antioxidants, which help promote stronger immunity. They also comprise of vitamin C and calcium, hence nutritionists and doctors like them. They are not only anti-inflammatory, but can also reduce cancer and heart disease risks.

Omega 3 – Better Memory, Joints & Heart

Studies show that omega 3 found in fish reduces risks of heart diseases, helps arthritis and may also help to address Alzheimer’s and loss of memory. There is also evidence that it lowers depression levels.

It is commonly found in cold-water and fatty fish. You should go for wild rather than farmed salmon, sardines, herring and mackerel. You should purpose to have two or three servings each week. You can find other types of omega 3 in flax seed, fortified eggs and walnuts. The superfoods contain monounsaturated fats that can reduce cholesterol levels.

Fiber – Levels Cholesterol & Promotes Weight Loss

A diet full of fiber will assist you to have the right cholesterol levels as well as the required blood sugar amounts. In addition, fiber provides a higher satiety value, thus, it is a perfect tool in managing weight. It is mainly found in beans, fruits, whole grains and vegetables. You can include some beans within your salad or use dried ones. You may also utilize canned ones though they contain large amounts sodium.

Tea – Inhibits Cancer & Controls Hunger

The general antioxidant power contained in black tea is similar to that of green tea. However, green tea contains ECGC, an effective antioxidant that many people have not realized. The most recent Japanese study shows that men who took green tea on a regular basis had lower cholesterol levels compared to those who did not. Research in both the UK and Spain has shown that ECGC can hinder cancer cells from growing. If you want greater health benefits, use tea instead of the sugary sodas

Calcium - Strengthens Bones

You should be aware that calcium helps in prevention of osteoporosis and in building strong bones. You can get this element in supplements or dairy products. There are studies that reveal another benefit of calcium; helping with weight loss. It is recommended that people aged between 9 and 18 years use 1300 mg, those between 19 and 50 years to take 1000 mg and those with 51 or more years to utilize 1200 mg of Calcium.

Dark Chocolate – Level Blood Pressure & is Delicious

Latest research shows that dark chocolate contains antioxidants that help to reduce blood pressure. It is recommended you for the chocolate that has at least 60 percent cocoa content, and the darker it is, the better. Moreover, darker chocolate has a lower sugar and fat content.

What are some of your favorite superfoods? How do you like to prepare them? Let us know in the comments section below!

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10 Best Superfoods for Brain Health

Superfoods Brain HealthI’ve always praised the benefits of including superfoods in your diet. They are perfect for boosting your metabolism, can help you gain muscle fast and drop body fat as well.

But superfoods have many more benefits than just improving your metabolism and physique.

Many people overlook the importance of superfoods when it comes to brain health.

Superfoods can improve cognitive function, neurological focus and even your mood. Superfoods can also help you lower your stress levels and deal with life’s everyday demands.

So I’ve decided to write this article on the best superfoods to improve your brain health. Here are 10 foods that can help you do so:

The 10 Best Superfoods For Brain Health

1. Salmon - Salmon is high in omega-3 fatty acids and these healthy fats can have a significant impact on the health of your brain. Salmon can help you concentrate and stay alert; something that I’m sure we all wish we could do on a regular basis.

2. Blueberries - Blueberries are simply a fantastic food to include in your diet. They contain antioxidants which can help to strengthen connections between brain cells and improve your overall mental thinking. Some recent research done on blueberries indicates that they can help infants early on in life by helping them build stronger neuron connections as well.

3. Dark Chocolate - Dark chocolate is packed with antioxidants and contains many natural stimulants such as caffeine, which as we all know can help keep you alert and awake at all hours of the day.

4. Broccoli - Broccoli contains many brain protecting compounds and is also high in vitamin C, which has been proven to improve cognitive function.

5. Seeds - Things like pumpkin seeds, grape seeds and nutiva organic chia seeds contain many vitamins and minerals that can improve your ability to focus. Some of these include magnesium and zinc.

6. Whole Grains - The fiber in whole grains not only help you stay full and lose weight fast, but whole grains but the Vitamin B content in whole grains has been shown to make you more alert.

7. Avocado - Not only is avocado absolutely delicious, but eating avocado on a regular basis can help support a healthy brain, due to the vitamin E content in the food and the healthy fats it contains. Including more healthy fats in your diet can definitely improve brain function and there was actually a study done on pilots about this topic. The more fat the pilots ate, the better their ability to fly a plane and the less fat they ate, the more their performance in the air suffered. It’s amazing how much of a difference one macronutrient can make. Eat fat!

8. Green Tea - Just like dark chocolate, green tea is high in antioxidants and caffeine which can lower your stress levels, improve your mood and keep you focused and alert at all hours of the day.

9. Nuts - Rather your goal is to lose weight or to improve your brain health, nuts are a fantastic snack to help you do so. The high fat content, protein and vitamins can help keep you on top of your game.

10. Water - Yeah, I know this isn’t a food, but research indicates that the more hydrated you are, the better you will score on tests. So always drink enough water, especially on that big exam day! I drink about a gallon of water per day.

About the Author My name is Drew and I have been a fitness coach for the past 12 years, helping my clients pack on muscle and lose fat. My life revolves around fitness and I absolutely love what I do! I will continue to help people achieve their fitness goals for the rest of my life. Follow me on Google+.

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