Fruits and vegetables are the natural sources of vitmins and minerals. Eating them in the sufficient quantity is the best way of preventing many diseases. Benefits of Fruits and Vegetables: 1. Citrus foods: (lime, orange etc): Help us reducing body weight. The C vitamin present in these fruits acts as a scavenger and removes all the waste from the body and also acts as antioxidant- preventing cancer formation. It also increases the more production of endorphins which give good sleep and mood elevation in mind.2. Pomegranate: It is the queen of the fruits. It is good tonic for heart (especially). It decreases arthrosclerosis (hardening of blood vessels). It prevents the formation and storage of fat in the blood vessels, So that there are fewer occurrences of heart attacks and paralysis of the upper and lower limbs (hands, legs). It also protects the fetus in the womb of the mother, from brain defects. It decreases the signs and symptoms of menopause and higher blood pressure. It supplies 40% of the body requirement of Vitamin C and also contains 2 times more of antioxidants, it prevent cancer occurrence. 3. Seedy cereals: Green grams, red grams, Beans, Black grams and Soya beans contain less fat in the (if at all present it is unsaturated fat with out cholesterol). More fiber present in them prevents the formation of bad cholesterol (LDL) and thus prevents heart attacks and brain strokes (paralysis). For vegetarians, these provide good proteins. 4. Uncooked food: Is better than compared to cooked food: for example: Green vegetables, fresh fruit juices come under this category. They provide more ‘Beta Carotene’ an antioxidant which attacks the free radicals (cancer producing products in the body). Nuts have more proteins, and more potassium these are good for central nervous system muscular function and blood pressure control. They also contain more magnesium which highly essential for blood circulation and provides more energy for the functionary cells. 5. Water: Take more water especially during exercise. Dehydration in the body leads to giddiness and defeat bodily function. Instead of taking water hourly, sipping of water at frequent intervals is good. Water prevents constipation. 5. Egg: The natural fast food contains- Vitamin A: Necessary for the growth of the body proteins for body construction, antibodies formation. B-complex plays vital role to convert the proteins in to energy.Vitamin D, B-3, and B-12: To absorb elements and minerals.Vitamin E: to protect the heart If you are not taking mutton, take egg for iron content. Egg is like fresh fruit and fresh vegetable. 7. Carrot and Beetroot: Contains more fiber easily digest able and Contains more potassium good for intestines and heart. They are rich in Vitamin A. 8. Mango fruit: It is called nutrients mine. It contains— Beta-carotene, Vitamin C, Vitamin E (Potassium which keeps blood pressure under control). 9. Sprouted seeds: Contain more vitamins like … [Read more...]
Foods that improve Brain power
All brightly colored fruits and vegetables are brain food loaded with vitamins, minerals and phytochemicals that maintain and enhance brain health. Malnutrition early in life is associated with below-normal intelligence, and functional and cognitive defects. 1. Proteins Proteins are essential for production of brain tissue, enzymes and neurotransmitters.Sources: Chicken and fish, pulses, dairy products and soya foods. 2. Carbohydrates Regulate mood and behavior. Complex carbohydrates like whole grain wheat, cereals and potatoes keep sugar levels steady and brain energy high for long. They give quick energy. 3. Fats Omega-3 fatty acids-salmon, sardines, trout, tuna, herring, mackerel-promote emotional balance and positive mood. Lack of it causes depression, poor memory and low IQ. But, fat diet should be taken in limited quantities. Stay away from junk food. 4. Vitamins and Minerals A. Vitamin A, C and E are antioxidants and promote and preserve memory. Vitamin C is present in citrus fruits while major source for Vitamin D is Sun light. B. Thiamine Vitamin B found in grain products, pork, legumes, nuts, seeds and organ meats. It is involved in metabolism of glucose, brain’s source of energy. Alcohol interferes with thiamin metabolism. C. Vitamin B-12 It is present in foods of animal origin like milk meat and egg. It is needed to maintain the outer coating-myelin sheath-of nerve cells. Inadequate myelin results in nerve damage. Deficiency causes low blood iron, irreversible nerve damage and dementia. D. Folic Acid B vitamin found in liver, yeast, asparagus, fried beans and peas, wheat, broccoli and some nuts. Even modest deficiency in a pregnant woman increases risk of neural tube defects in fetus. E. NIACIN In enriched grains, meat, fish, wheat bran, asparagus and peanuts. Deficiency causes irritability, headache and loss of memory, insomnia and emotional instability. F. VITAMIN-E It is an Anti oxidant vitamin delays ageing. It is present in plant oils, green leafy vegetables and fortified breakfast cereals. Nerve damage from deficiency could be irreversible. G. Magnesium Green, whole grains, nuts, seeds, and bananas, and manganese-whole grains, nuts and some fruits and vegetables-are essential for brain energy sodium, potassium and calcium are vital for the thinking process; facilitate transmission of messages. H. Water Dehydration can raise stress hormones which can damage the brain over time. Water is essential for concentration and mental alertness. … [Read more...]
