Berries (Strawberry, Blackberry, Blue Berry, Choke Berry, Raspberry) – Taken for granted for many years, the berries especially the black types are now considered to be a versatile and healthy fruits to eat. This utilitarian fruit was usually made to delicious jams, jellies and ice cream and bulk of them were used to create purple dye by processors.
But all of these reputations of berries changed significantly as a study published by biologist Gary Stoner of Ohio State showed that his wonderful fruit can reduce risk of colon tumors.
Berries of various types are found to be one of the healthiest diets. This consumption of berries may help reduce risk of cancer, heart diseases and age-related brain declines.
Moreover aside from its Vitamin C contents berries are also in abundance of antioxidants, that may help avoid cellular damage caused by harmful free radicals. The potency of antioxidant found in berries emanates from the anthocyanin pigment (that gives the berries the pigments of red, purple and blue). The vivid the color of the berry the more it has protective pigments and benefits.
One of the dark berries, the chokeberry’s extracts can shield coronary arteries from harmful free radicals that cause heart diseases.
The blueberry is considered to be the brain berry, for this kind of the berry family is packed with antioxidants and anti-inflammatory compounds.
Strawberries and raspberries can stop toxic carcinogens that cause cancer. The US Department of Agriculture Food Guide Pyramids recommends five (5) to nine (9) servings of berries of any kinds.
Iceberg Lettuce – One of the most famous produce in US is not actually nutritious; it tastes so delicious yet not loaded with vitamins and nutrients like that provided by broccoli, peas, soy beans and other green-leafy vegetables. To enjoy this vegetable why not mix this vegetable with those nutritious vegetables.
Potatoes and other potato-based products (French fries, potato gravy, potato chips)
Potatoes and other potato-based products are short in fat and laden with nutrients but also have lots of carbohydrates that can be immediately changed to sugar in your body. You can afford to skip eating potatoes, if you are diet conscious though.
Apple – Many people said “An apple a day keeps the doctor away,” which is true, to take pleasure in this natural energy rich fruit attempt to create variations, look for possibilities to include apple to after each meals or during snacks, like having it with segmented banana, evaporated milk, and sugar, blend with berries on cereals or perhaps pair off it with peaches or melons after eating your meal or make other exciting ideas of taking pleasure in eating apples.
Catsup (Tomato-based, salsa, tomato paste and plain tomatoes) – Catsup is a very rich in Lycopene, individuals that has an enormous quantity of catsup on their meal will assist them to prevent the risk of heart disease and certain cancers.
Salad – The majority of salad dressings contains large amount of sugar and salt and lack nutrients. Salad with oil-and-vinegar is packed with heart friendly monounsaturated fats.
Cookies – Decrease cookies when you are in a diet for they have lots of carbohydrates. If you have many kinds of cookies your family and you tends to consume more of these.
Vegetables – If you don’t love eating some kind of vegetables do not force yourself to eat. Making variations could be made, eat other vegetables, and make an effort to make them pleasant to eat by adding them to your salad, soup, stews, sides, salsas, and sauces.
The phytochemicals are usually found in vegetables. Well known phytochemicals, includes Flavonoids, which can lessen risk of cancers, and usually present in citrus fruits, onions, and apples. Indoles one of the phytochemical is also rich in vegetables such as broccoli and Brussels sprouts, and could help prevent chronic diseases. Caretonoids (that gives color to carrots, oranges and yellow produce), Lutein, Xeanthin, and Lycopene may provide our body defense against coronary-artery disease, cataracts, macular degeneration and cancer.
Juice – Drinking juice are truly good and invigorating the majority people have the routine of drinking it every morning but as a reminder juice has more calories and less fiber compared with fruit and has more sugar.
Tofu – If you are not fond of this soybean-based food, you can still acquire the benefits of Soya beans, by having it roasted as a good snack, or having soymilk as a shake.
Soy foods a plant estrogen, are rich in Isoflavones. The benefits of eating risk foods are lessen blood-lipid levels and reduce risk of breast, ovaries, endometrium and prostate cancers and menopausal symptoms will pose no worries.
Meat -Meat is a great source of total protein; you can take pleasure in bacon, salami, sausages, burgers and any processed meats. You can enjoy these foods but just once a month. If you’re aware about your weight, you can put together a small amount of meat to many dishes like stir-fries, salads and pasta source. Meat is also considered as brain foods.
Fish – A better substitute to foods that are laden with fats like meat is the fish & shellfish that are a great source of omega-3 fatty acids that lowers risk of heart disease and prostate cancer.Shellfish, flounder, cod, tilapia, herring and  sardines are rich in omega-3s and have toxin contents.
Although seafood is not perfect, for fish particularly the oily types (swordfish, shark, tilefish, and king mackerel) have the capability to concentrate toxins (heavy metal mercury in their flesh). These fishes have the highest levels of mercury. Salmon also have high level of PCBs which is indeed bothering, children, and pregnant or nursing women are recommended not to eat 340 grams or less of fish per week & to avoid sword, shark, mackerel & tilefish to play safe.
Eggs – Also loaded with complete proteins and packed with vitamins A, B-12, folic acid & riboflavin but egg’s cholesterol is double than that of beef. The biggest steal in a grocery, it is advisable to eat less than three to four eggs a week.
Nuts and Beans – Nuts and beans are loaded with protein, vitamins, minerals and oils that can be helful for you. Instead of eating junk foods, almonds, walnuts, pecan and peanuts are better alternatives.
Junk Foods - Most experts opposes to junk food not only for having a low nutritional contents but the many health threats it could mete out.
Junk foods are usually is high in fat, that comes from hydrogenated oils which are unhealthy than unhydrogenated oils. Hydrogenation transforms unsaturated fats into saturated fatty acids which could choke arteries causing problems in the cardiovascular system. Junk food’s high level of sodium salt or sugar is worrisome. More intake of salt that has sodium could lead to hypertension. Sugar, meanwhile not only causes cavities in your teeth, but can also be the main cause of obesity.
Flavor enhancers, artificial coloring, artificial sweeteners and antioxidants poses also threat to your health.
These additives like BHT (Butylated hydroxytoluene), BHA (Butylated hydroxyanisole), saccharin and aspartame had been linked to cancer in guinea pigs in laboratory.
BHT and BHA are antioxidants commonly utilized in oils, while saccharin and aspartame are used as synthetic sweeteners.
Apartame can be associated with other health troubles.
Brain Foods – The diet of a mother is vital for the brain growth of her unborn child. The human brain is so complex that it takes quite a few years to complete the trillions of connections and circuits among its billions of brain cells. The brain keeps “growing” on the inside and this is surprising. Thus to study that of all the body’s organs, the person’s brain is the most particular and demanding with respect to the fuel it burns and materials it requires for growth. Thus, the chemistry of intelligence needs superb diets.
What does the brain employ? Is there such a thing as brain food? When early brain chemists found out that the brain was in abundance of potassium, several people concluded that more potassium in the diet would surely facilitate or aid the brain but this did not turn out to be the case. Other brain chemists stressed that when brain is rich in phosphorous will also allow better brain function.
Latest studies have shown that substances present in only little quantity proved to be the ones most necessary for optimal brain function.
The brain runs on chemical transmitters. Acetylcholine, the one which is the most known, has been connected with intelligence for numerous years. Brain cells create acetylcholine and accumulate it in microscopic-sized packets. When a nerve cell is being drawn on, it shoots thousands of acetylcholine molecules across a narrow gap called a synapse at a target cell nearby. Moreover, the acetylcholine unfastens up the target cell membrane so that an electric impulse can go by into the cell.
Can the amount of acetylcholine be increased? The answer would be a resounding Yes. Vitamin E can increase the ability of cells to produce acetylcholine. Whole grain products, such as not yet milled wheat and unpolished rice contain this essential vitamin in the so-called “germ.” In the refining process, unfortunately, the germ is eliminated from the grain. So also, white flour products are lacking in vitamin E. The B vitamins, furthermore found in whole grains, sustain enzyme systems for making acetylcholine.
Harmful breakdown products resultant from undigested rich meals crates false nerve hormones. A false nerve transmitter is also dubbed as tyramine, a substance which is very similar to norepinephrine, a true nerve hormone. Tyramine can actually stop the genuine nerve hormone, norephinephrine, and may enable the brain not to function well.
The mixture of overindulgence in a large variety of rich foods accompanied with high stress emphasizes the creation of tyramine and other destructive breakdown products from proteins. This “static” chemical tends to hinder with one’s decision-making process so that, for example, business discussions are thoughtless and unproductive!
What then would be the secret brain food? A simple diet rich in whole grains, and avoidance of varieties of rich foods that are fatty meats and gravies.