best memory boosting foods

How to eat smart


Eat more tomatoes
 
There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's. 


Broccoli
 
A great source of vitamin K, which is known to enhance cognitive function and improve brainpower. 




Chocolate

Chocolate not only boosts serotonin, the "pleasure hormone", but also comes with large amounts of epicatechin, which improves the brain blood flow and boosts memory.

Blueberries

While all berries provide a number of health-related benefits, blueberries in particular are a memory-boosting powerhouse. They are considered a memory food because they contain a phytochemical that is especially important in reversing the age-related decline of memory, while having a positive influence on spatial working memory.

In addition to this, blueberries rank low on the glycemic index scale, making them a good fruit choice if you are trying to control your blood sugar level.









 

Salmon

On the protein front, one of the best sources is salmon, as it is a good source of omega-3 fatty acids, which are essential for brain function and development. Studies have suggested that supplementing with DHA, which is found in fish oil, is beneficial for the development and maintenance of memory performance.
Other memory foods that contain high amounts of omega-3 fatty acids include flaxseed, walnut, salmon, soybean, halibut, shrimp, snapper, tofu, scallop, and winter squash.

Caffeine

Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz -- though the effects are short term. And more is often less: Overdo it on caffeine and it can make you jittery and uncomfortable.

 

Add Avocados and Whole Grains

Every organ in the body depends on blood flow, especially the heart and brain. Eating a diet high in whole grains and fruits like avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that contributes to healthy blood flow.

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foods burn fat fast

 foods burn fat fast                               

 

Fruits

 

 

Apples

Avocados

Bananas

Blue Berries

Cantaloupe

Cranberries

Grapefruit

Lemons

Limes

Mangos

Oranges

Pineapple

Strawberries

Tangerines

 

 

 

 

 

                                             Vegetables

 

Almonds (Whole, un-blanched, unsalted)

Asparagus

Beets

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Green Peas (Pod)

Green Peppers

Lettuce (all varieties)

Mushrooms

Onions

Parsnips

Peas

Radishes

Spinach

Squash

Tomatoes

Turnip

Zucchini

 

 

 

  

Proteins

 

Beef (Lean, Ground)

Chicken Breast

Cottage Cheese (Low Fat)

Crab

Egg Whites

Haddock

Ham (Lean)

Lobster

Salmon

Sardines

Soybeans

Tuna

Turkey Breast

 

 

 

 

                       Carbohydrates:

 

Apples

Black beans

Cantaloupe

Corn

Green Beans

Kidney Beans

Mangos

Oatmeal

Oranges

Peanut Butter

(All Natural)

Potatoes

Rice

Strawberries

Sweet Potatoes

Tangerines

Yams

 

 

 

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Water for health

Water is essential for life on Earth. People can live for 

two months without food, but will die in less than a 

week without water.

 

 

Why do we need water?

 

Our bodies need water to help them function 

properly and help uslive our everyday lives. Here 

are just a few of the tasks our body needs

water for:

 

• To clean the blood as it passes through the 

kidneys.

 

• To control body temperature.

 

• To help in food digestion.

 

• To help remove waste products.

 

 

Other health benefits

 

• Mental alertness

 

• Stamina

 

• Fewer headaches

 

• Increased energy levels

 

• Combats fatigue

 

• Clearer skin

 

• Helps maintain a healthy weight and 

body functions

 

• Fresher breath

 

 

 

How much water is healthy?

 

There is a large amount of water inside us,

but we are losing it all the time. You lose

water when you breathe out, when you

sweat and when you go to the toilet. You

even lose water when you blink!

We need to drink about two litres of water

every day to stay healthy. That’s about six to

eight glasses a day. This could include water 

you naturally get from food and also drinks 

like orange, or tea and coffee. Don’t forget 

that you’ll need to drink more if it’s really 

hot or if you are playing sport. 

 

 

Stay topped up!

 

If you don’t drink enough water your 

body can become dehydrated. Here are 

some signs that you might need to drink 

more water.

 

• You have a light headache and feel a bit 

dizzy.

 

• You feel sleepy and tired.

 

• You are a bit snappy or irritable.

 

• You feel hungry, but in fact your body 

needs water!

 

• You feel thirsty.

 

The best way to check whether you are 

topped up is by the colour of your wee 

(urine). When you go to the toilet, it 

should be clear or nearly transparent. 

If it is dark yellow, then you need to 

drink more water!

 

 

 

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Tips to help you eat more seafood , Eat seafood twice a week

          

           Eat seafood

           twice a week

 

Tips to help you eat more seafood

 

Twice a week, make seafood—fish and shellfish—the main protein food on your plate. Seafood contains a range of nutrients, including healthy omega-3 fats. According to the

2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a

variety of seafood can help prevent heart disease.

 

 

eat a variety of seafood

 

Include some that are higher in omega-3s and lower

in mercury, such as salmon, trout, oysters, Atlantic

and Pacific mackerel, herring, and sardines. 

 

keep it lean and flavorful

 

Try grilling, broiling, roasting, or baking—they don’t add extra fat. Avoid breading or frying seafood and

creamy sauces, which add calories and fat. Using spices

or herbs, such as dill, chili powder, paprika, or cumin, and

lemon or lime juice, can add flavor without adding salt.

 

 

shellfish counts too!

 

Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari.

 

keep seafood on hand

 

Canned seafood, such as canned salmon, tuna, or

sardines, is quick and easy to use. Canned white tuna is

higher in omega-3s, but canned “light” tuna is lower in mercury.

 

cook it safely 

 

Check oysters, mussels, and clams before cooking.

If shells don’t clamp shut when you tap them, throw

them away. After cooking, also toss any that didn’t open.

This means that they may not be safe to eat. Cook shrimp,

lobster, and scallops until they are opaque (milky white).

Cook fish to 145°F, until it flakes with a fork.

 

 

 

get creative with seafood

 

Think beyond the fish fillet. Try salmon patties, a shrimp

stir-fry, grilled fish tacos, or clams with whole-wheat

pasta. Add variety by trying a new fish such as grilled Atlantic

or Pacific mackerel, herring on a salad, or oven-baked pollock.

 

put it on a salad or in a sandwich

 

Top a salad with grilled scallops, shrimp, or crab in place

of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium.

 

shop smart

 

Eating more seafood does not have to be expensive.

Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local

newspaper, online, and at the store for sales, coupons, and

specials to help save money on seafood.

 

 

grow up healthy with seafood

 

Omega-3 fats from seafood can help improve nervous

system development in infants and children. Serve

seafood to children twice a week in portions appropriate for

their age and appetite. A variety of seafood lower in mercury

should also be part of a healthy diet for women who are

pregnant or breastfeeding. 

 

know your seafood portions

 

To get 8 ounces of seafood a week, use these as guides: A drained can of tuna is about 3 to 4 ounces, a salmon steak ranges from 4 to 6 ounces, and 1 small trout is about 3 ounces.

 

 

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