If You Are Not Eating These 5 Superfoods, You Are Depriving Your Body

James Wong
June 19, 2017

It is really difficult to keep up with all of the latest research when it comes to superfoods and what you should and should not be eating. It really seems like every day there is some new diet that you should be following in order to be healthy or some great new food that you should be adding to your daily diet.

With all of the information that is available, it is really hard to keep up and you may be overwhelmed and simply decide that you will eat the foods that you want when you want to. However, if you truly do want to lead a healthier lifestyle there really are several superfoods that you should be eating on a regular basis.

This article is aiming to keep things quite simple with a list of just five superfoods that you should be eating on a regular basis. If you add these five foods to your diet regularly, you are well on your way to feeling much better and being a healthier you.

Here are the 5 superfoods that you should add to your diet to fuel your body. These foods are simple to add to your diet and many of them should be eaten every day, with the exception of the first one, which is salmon and should be eaten only once or twice per week.

1 Salmon

The main reason that salmon has made this list is because of the amount of omega 3 fatty acids that this fish contains. It is common for a four ounce piece of broiled or baked salmon to contain at least 2 grams of omega three fatty acids. This is more than the average adult in the United States typically gets from all of the food they eat over several days. With a goal of 4 grams of omega 3 fatty acids per day for a 2000 calorie diet, eating a four ounce piece of salmon will provide you with half of your daily goal in a single serving.

In addition, a serving of salmon also provides other important nutrients such as vitamin D, vitamin B12, and selenium. The fish is also a good source of protein, phosphorus, vitamin B6, and niacin.

2. Blueberries

There are some nutritionists who state that if you make a single change to your diet it should be to add in blueberries. Blueberries are valued because of the high level of antioxidants that they provide. In addition, these tiny berries are a good source for vitamin K, vitamin C, fiber, and manganese.

There is some evidence that shows that eating two to three servings of blueberries each day can lower your risk of heart disease as well as some types of cancer. While the studies on the effects of blueberries is not conclusive, most nutritionists agree that these berries should be added to your diet as they have a high amount of nutrients and low amount of calories, which is a great combination.

3. Greek Yogurt

With so many types of yogurt on the market, it can be difficult to know which one to choose. Greek yogurt is a stand out when it comes to nutrition. Greek yogurt has a lower amount of lactose and twice the amount of protein of regular yogurt. The extra protein will help you feel fuller for longer, which is great for weight control.

4. Almonds

As far as nuts go, Almonds pack a great nutrient profile. A single serving of 1 ounce of almonds contains 6 grams of protein, 3.5 grams of fiber, 37% of the RDA of Vitamin E, 32% of the RDA of Manganese, and 20% of the RDA of magnesium. In addition, almonds also contain vitamin B2, phosphorous, and copper. In addition, almonds are a great source of antioxidants.

5. Kale

Kale is a leafy green vegetable that you should be eating every day. A single cup of kale only has 36 calories, no fat, and 5 grams of fiber. Kale is a great for digestion because of its high amount of fiber. In addition, kale is filled with vitamins, nutrients, magnesium, and folate. Per calorie kale provides more iron than beef and iron is essential for good health.

Bonus Food! Semen

Yes, you did read that right. If you are looking for a way to burn calories and get some nutrients, look no further than your partner…if your partner is a male. Semen contains around 5 to 25 calories and is packed with protein. While it is not something that many think of as a food, adding it to your diet will give you some protein as well as please your partner.

5 Reasons Why Your Brain Will Love you For Drinking Coffee

James Wong
June 19, 2017

There are over 2.25 billion cups of coffee enjoyed throughout the world each day. For this reason, it is easy to see why coffee is the most valuable traded food commodity in the world.

The effectiveness of coffee as a high performance brain fuel is just one of the reasons that it is such a popular beverage. Caffeine, which is the primary active ingredient in coffee is the most used psychoactive drug in the world. The connection between the main botanical source of caffeine, the coffee plant, and humans biochemistry is one of the best hacks in nature.

With so many people drinking coffee each day, it is interesting to look at some of the side effects and health benefits that this beverage can have. Here are 5 reasons why your brain loves you drinking coffee and why you should continue to do so.

1.   Coffee Provides Healthy Antioxidants

There have been over 1000 antioxidants found in the coffee beans before roasting and there are even more that come out when the beans are roasted. Antioxidants help fight inflammation, which is an underlying cause for many chronic conditions such as atherosclerosis, arthritis, and some types of cancer. In addition, antioxidants neutralize free radicals, which can lead to chronic illnesses.

     2.   Provides a Boost to Short Term Memory

Austrian researchers found that when a study group was given 100 mg of caffeine, which is about how much is found in a single dose of coffee, there was a surge in their brain activity measured using an fMRI while performing a memory test. The reaction times and memory skills of the participants were much higher than the other group of participants who took a placebo instead.

It seems that caffeine affects the area of the brain that is responsible for concentration and memory. This provides a boost to a person’s short term memory. However, it is not clear on how long these effects can last. The short term memory boost also vary depending on the person.

   3. Coffee May Protect the Brain from Cognitive Decline

Consuming coffee on a regular basis may also prevent cognitive decline that is associated with different types of dementia, including Alzheimer’s disease. In one study researchers found that people who drank between three to five cups of coffee each day during had a 65% decrease in the risk of dementia and Alzheimer’s later in life. The researchers also measured how tea effected cognitive decline and found no association.

There are several different theories on why coffee may help prevent cognitive decline. One of the theories is that caffeine prevents beta-amyloid plaque from building up. Beta-amyloid plaque could be a contributor of the onset and progression of dementia. In addition, since coffee has also been associated with a decrease in risk for developing type 2 diabetes, which is a risk factor of dementia, it also lowers the risk of cognitive decline.

     4. Coffee and Your Heart

While it is now seen that your brain loves coffee and the effects that it has, another benefit of drinking coffee is how it affects your heart. A Dutch study analyzed data from over 37000 people for a period of 13 years. This study found that people who consumed between two to four cups of coffee each day had a lower risk of heart disease in comparison to those who drank more or less coffee and those who do not drink coffee.

Some evidence has shown that coffee may support the health of the heart by protecting the heart from arterial damage that can be caused by inflammation.

     5. Coffee and Depression

There have been several studies conducted on both men and women that have linked drinking coffee to lower rates of depression. In many of these studies it was found that heavy coffee drinkers tend to have a lower risk of depression by up to 20 percent.

The researchers have not yet found a reason for why coffee may help stave off depression, but it is known that the caffeine from coffee activates neurotransmitters such as serotonin and dopamine that control moods.

Conclusion

Overall, drinking coffee each day has numerous health benefits to consider. There is a reason that when people wake up in the morning the first thing that they reach for is a hot cup of coffee. From lowering risk of heart disease to providing short term memory boosts and even helping with cognitive brain function, coffee can be a healthy drink to consume each day. As with anything, it is important to consume coffee in moderation in order to achieve the health benefits it provides.

Foods to Avoid While You Are On Gastritis

James Wong
May 17, 2017

Gastritis is something everyone suffers at least once in their lifetime, and it is very important for you to know how to control or cure or how to deal with the very irritating disease called gastritis.

Eating a healthy diet is really very important for you when you want to get rid of gastritis and ulcer. Ulcer is basically an inflammation in the stomach lining that causes you great discomfort and various other symptoms to occur along with it.

There are many reasons which can cause you gastritis – excessive use of alcohol, stress, and a few kinds of medication.

However, here are a few foods you should completely avoid while you are suffering from gastritis –

  • Coffee
  • High-fat foods – these foods increase the acid in your stomach to a great extent.
  • You should completely avoid spicy foods, chilli, curries, black and red pepper.
  • You should avoid junk, fried and fast foods completely while you are suffering from gastritis.
  • Cured sausages, butter, any kind of tea – black and green you should avoid.
  • Alcohol – this should be completely avoided.
  • When it comes to vegetables, you should avoid – tomatoes, garlic, onions and other tomato products like canned juice, sauce and paste.
  • When it comes to fruits, here is what you need to avoid – oranges, grapefruits, berries, dry fruits, figs or berries.
  • Any soft o cold drinks that have added sugar should be avoided.
  • Citrus and pineapple juice is a big no!
  • Low fat cheese and milk is okay but no other high-fat dairy products are good while you are suffering gastritis.

These are a few things or foods you need to keep at bay while you are suffering from gastritis. You can eat fruits like apples, bananas, pears, peaches, grapes, melon, and kiwi or vegetables like broccoli. All you need is a good diet plan.. And yeah! Drink a lot of water.