8 Natural Foods that Boost Energy Level

Energy is needed by our body in order for us to act and respond on things that we ought to do. Without energy, we may feel lethargic when we are at work and school. Without energy, we may even feel tired even we are not doing anything. However, the question now is what is the right source of energy? Energy is can be obtain through proper source of foods but the right source of energy should come from low glycemic foods because they are good source of complex carbohydrates and low in fats. They also tend to release energy slowly or just what the body requires. Low glycemic foods are better alternative than foods that promises quick fix.

Quick fix foods like carbonated sodas and candy bars only contain simple carbohydrates that will surge your energy level then it will plunges very quickly just when you needed energy.

Here are some low glycemic foods which may boost your energy level:

            Whole grains

Whole grains are rich in complex carbohydrates and fiber. Fiber is needed to help in slowing down the breakdown as well as absorbing sugar. Whole grains like pasta, wheat bread and rice can also reduce risk of cancer and heart ailments.

            Bananas

Bananas are a very healthy fruit as it boosts your energy level and it is high with potassium which is ideally needed to make your muscles work.

            Oatmeal

Oatmeal can boost your energy level and it is good for the heart. It also contains soluble fiber which is good for digestion.

            Strawberry

If you found yourself tired in the mid afternoon, you may boost your energy with afternoon snack of strawberries. This fruit contains fiber which absorbs the carbohydrates and promotes longer lasting energy.

            Broccoli

Broccoli is rich with vitamin C. Increased rate of vitamin C allows the person to be more energized during the day. Aside from broccoli, you may also try spinach, radish and cabbage.

            Yogurt

Yogurt normally contains 13 grams of protein and 17 grams of carbohydrates. It is also rich with magnesium that is needed to boost your energy level throughout the day. It is also good source of calcium.

            Almonds

Almonds contain monounsaturated fats which provide essential fatty acids like omega 3 and omega 6 which promotes energy level and promote mental alertness.

            Water

Our body needs water regularly. It is required to normalize our body temperature   and aids in digestion. Without water, you may feel easily feel tired. To boost your energy, make sure that you drink 8 to 12 glasses of water.

             

             

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8 Foods that Fight Stress

Stress is part of everyone's life especially now in our present lifestyle that we want there are so many things that need attention. We tend to do so many things all at once from family, work, children, personal relationship and finances. Beside from this major stuff, there are also mundane things that need our attention and often it may overwhelm us and can lead to stress.

Too much stress can lead to emotional and health problems. It can make you at risk of high blood pressure, hypertension and other chronic disorders. To avoid too much stress, you need to exercise, take relaxation techniques and eat health diet.

Certain types of foods can help or give you stress relief. Here are some foods that may help you for stress relief:

            Blueberries

Blueberries are rich in Vitamin C that is very good in lowering stress level. It is also known for its antioxidant properties which are very good for the body and boost the immune system.

            Tuna

Tuna is a very healthy dish as it contains vitamins B6 and B12 which is very important in fighting off stress. It also contains omega 3 fatty acids, which protects the heart.

            Low-fat Milk

Low fat milk is a good source of vitamins B2 and B12 which is effective in giving you stress relief. To start your day right, you may opt to drink a glass of low fat milk to           lower your stress level and to give you the daily recommended calcium intake.

            Black Tea

Recent studies show that black tea is a good source of theanine which can lower cortisol, a stress hormone in the body. Black tea can help you relax and reduce your blood pressure.

            Oatmeal

Oatmeal is a healthy breakfast since it can increase the serotonin levels in the brain. Serotonin is transmitter in the brain which can help you to be calm.

            Water

When a person is under stress, he or she may feel dehydrated. Dehydration can lead to dizziness and fatigue. To avoid this, drinking 8 to 12 glasses of water can make the person feel hydrated and may aid in flushing out toxins in the body.

Poultry products

Poultry products are rich in tryptophan, an amino acid which aids in making a person relax. Eating poultry products regularly may help in decreasing your stress level.

Oranges

Oranges are good source of vitamin C. Foods high in vitamin C can help in warding of unnecessary stress in your system. Aside from oranges, kiwi, papaya and strawberries are also good source of vitamin C.

With right relaxation techniques like yoga and breathing exercises along with these stress buster foods, you can definitely manage and even lower your stress level.  

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Top 5 Foods Rich in Calcium

Calcium is a very necessary nutrient that our body needs. It is essential in development and preservation of strong bones and teeth, muscle contractions and in blood clotting. Large amount of calcium is being stored in our bones and teeth. That is why when the calcium level in our body decreases, there is the tendency to have bone fracture and develop osteoporosis as we aged. Calcium not only makes our bones strong but also helps to decrease high blood pressure, maintains the normality of the heart, prevent gum illness and prevent us from having cancer of the colon and rectum.

Another great importance of calcium that can be very helpful especially to those people who are losing weight is that it can enhance weight loss. Research studies show that three servings of dairy products in each day may greatly help in reducing weight. But this research concerned only with the dairy products and not with the other calcium-rich foods. The recommended daily allowance for calcium is 1000mg. The following are considered the top 5 foods rich in calcium.

Cheese

The amount of cheese varies on the type and Parmesan cheese has the highest calcium content of 1376mg per 100g serving or 69mg per tablespoon. The next one is Romano with 298mg of calcium per ounce; Gruyere with calcium content of 283mg per ounce and Mozzarella, Swiss and Cheddar has 212mg of calcium per ounce.

Sesame seeds

Sesame seeds have highest content of calcium when it is dried or roasted with 989mg in 100g serving and 88mg per tablespoon.

Tofu

Tofu is very particular in Chinese foods. It provides calcium with 372mg per 100g serving or 104mg per ounce.

Almonds

Almonds have high content of calcium whether it is dry roasted or made into butter. Almonds have 266mg of calcium per 100g serving, 367mg of calcium per cup and 74mg per ounce.

Milk, yogurt and other dairy products

Low fat dairy products have contains a little more calcium than full fat. Low fat yogurt has calcium content of 183mg per 100g serving and 415mg per cup. Skim milk has 306mg of calcium per cup and whole milk has 276mg of calcium per cup.

The health benefits provide by calcium may greatly enjoy by eating foods rich in calcium than taking supplements alone. So, it is much better to have an intake of calcium-rich foods and calcium supplements to maintain the sufficient amount of calcium needed by our body.

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Foods Rich in Vitamin C

Vitamin C or also known as Ascorbic acid is one of the effective antioxidant nutrients that may consider being the perfect nutrition tool for health generally. There are a lot of benefits we can get in taking vitamin C. It is popularly known in helping to protect our body against colds and lessen the possibility of developing severe respiratory conditions like asthma. Our body needs vitamin C for the development and repair of tissues in all parts of our body. It is very helpful on fighting skin aging and development of health problems like heart disease, arthritis and cancer by blocking the damage of free radicals, substances that damages DNA.

Medical experts suggest the intake of 500mg of vitamin C daily together with five servings of fruits and vegetables to obtain the full health benefit of it.

The following are some of the fruits and vegetables rich in vitamin C.

Green and red hot chili peppers

These are best use in spicing up our foods. The green chili has higher content of vitamin C of 242.5mg per 100 gram serving compare to red chili which has 144mg of vitamin C per 100g serving.

Guavas

The second are the guavas that can provide 228mg of vitamin C per 100g serving and 126mg of vitamin C for every fruit.

Bell peppers

These are popularly found in pizzas. The amount of vitamin C content is depends on the color. The yellow peppers have highest content of vitamin C which is 184mg per 100g of serving and 341mg of vitamin C per pepper.

Fresh herbs

Fresh herbs like thyme and parsley that can be found in any soup, stew or salad have also high content of vitamin C. Thyme has 160mg of vitamin C per 100g of serving and parsley provides 133mg per 100g serving.

Dark green leafy vegetables

Dark green leafy vegetables are not only rich in calcium but also of vitamin C like the kale, mustard green and garden cress. The raw kale provides 120mg of vitamin C per 100g serving and 80mg per cup chopped. The mustard greens provide 70mg of vitamin C per 100g serving and 29mg per cup chopped. The garden cress provides 69mg of vitamin C per 100g serving and 35mg per cup.

These are the list of foods which provide a very good source of vitamin C. Intake of vitamin C supplements everyday together with foods rich in vitamin C may obtain the full health benefit of this wonderful vitamin.

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Ways to Avoid Skin from Aging

Every year, most people spend a lot of money buying beauty products to protect their skin from aging and keep the youthful look. However, applying skin moisturizer is not enough to maintain a healthy and glowing skin. Eating the right and healthy diet, recognizing your skin type and everyday cleansing are important in maintaining vibrant and youthful skin. Everyone wants to have a healthy skin for it can bring self-confidence in us. However, there are ways to avoid protecting the skin from aging hastily.

Here are some of the things that should be avoided to prevent skin aging.

Sun exposure

Long sun exposure during midday without any protection from heat can really cause wrinkles that may lead to skin damage. The possibility of developing skin cancer is greater in unprotected skin that is exposed to the sun. Make sure to apply sunscreen lotion or creams to exposed part of the body to have your skin protected from UVA and UVB rays. Prefer sunscreen with SPF 15 or higher.

Cigarette smoke

Cigarette smoking or even just exposed to cigarette smoke for some time may increases the development of skin wrinkles and dryness. This is for the reason that cigarette smoke reduces your body of Vitamin C, responsible for maintaining the moist of the skin.

Lack of regular physical activity

Regular physical activity brings a lot of benefit to our mind and body. It does not only make our body healthy but also helps to tone our muscles and gets our blood flowing preventing the skin from aging.

Exposure to cold climate

Exposure to cold climate or conditions with low temperatures can cause the skin to dry leading to skin aging. Make sure to apply skin moisturizers as a defense against skin dryness.

Drink of alcohol

Alcohol dilates the skin small blood vessels which enhances the blood flow close to the surface of the skin. These blood vessels can be damage permanently for over a period of time leading to skin aging.

Stress

Stress can greatly affect our skin. It is better to manage the stress in our everyday life since it reflects to our faces making the muscles used into it. Relaxation techniques like meditation and yoga may greatly help to reduce the risk of skin aging.

Lack of sleep

Dark circles around the eyes and eye bugs develop due to lack of sleep that makes you look older. Lack of sleep shows up in the face since it does not only make you feel tired but also makes you look tired.

Keeping away from all these factors may greatly help to prevent skin from aging rapidly thus revealing the skin of its glow and youthful look.

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Natural Foods against Constipation

Regular bowel is very important in maintaining ideal weight and overall health. One way to be healthy is that our bodies need to remove all the unwanted toxins everyday that is why it is very essential that we have a regular bowel.

But not all people have regular bowel, some takes 2 to 4 days before they feel the urge and if they do, it is usually hard and uncomfortable. This condition is popularly known as constipation. Studies show that people may be shy to admit that they are feeling constipated but many are affected by this condition.

Here are some natural foods that may aid you against constipation.

            1. Yogurt

Yogurt contains probiotic which aids in digestion and protects you from bowel problems. It also lowers your risk of colon cancer.

            2. Nuts

Nuts like almonds, peanuts and walnuts relieve symptoms of constipation. You may include nuts as part of your snack instead of sugary foods.

            3. Fiber rich foods

Constipation normally happens when there is lack of fiber in your diet. To avoid constipation, it is very necessary that you eat foods enrich with fiber. Some foods rich in fiber are:

·         Apples

·         Broccoli

·         Carrots

·         Raisins

·         Raspberries

·         Cabbage

·         Peaches  

            4. Water

To avoid constipation, it is very important that you are always hydrated. 8 to 12 glasses of water may prevent constipation. Limit or avoid soda and carbonated drinks as they can cause constipation.

            5. Papaya

This delicious fruit is very rich in fiber and it is very effective in lessening or even stopping your constipation. Daily eating of papaya may allow you to have a regular bowel everyday. You may eat this as a dessert or as a fruit shake.

Foods that Cause Constipation

Aside from eating foods that will aid against constipation, keep in mind that there are also foods that you should NOT eat because they can cause constipation. Some foods that can cause constipation are:

·         Cheese

·         Ice cream

·         Preserved meant

·         Corn

·         Too much fried foods like French fries and burgers

·         Too much sweets like cakes and cookies

·         Alcohol

Aside from proper diet, exercise and being active can help in improving your constipation. 

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Natural Foods Good for the Eyes

Eyes are one part of the body which we tend to overused and take for granted. Millions of people around the world are suffering from different eye problems, macular degeneration and vision problems. This can be avoided if we include in our diet, foods that are good for the eyes.

Some foods that are good for the eyes may include:

1.    Carrots

Carrots are the best known source of vitamin A. Since we are kids, we often hear from our parents that we should eat carrots. Vitamin A prevents night blindness and promotes optimal health of the eyes. But aside from good eyesight, it also cut the risks of cataracts and macular degeneration.

2.    Low fat milk

Low fat milk is good source of riboflavin and Vitamin A. It is known to cut the risks of cataracts from developing.

3.    Leafy vegetables

Leafy vegetables like spinach, broccoli and kale are good sources of lutein and zeaxanthin which are needed by our eyes to prevent macular degeneration. It also contains Vitamin C which may aid in preventing glaucoma.

4.    Brazil nuts

Brazil nuts contain selenium, a mineral which is needed for better absorption of antioxidants which are required in preventing eye disease. Aside from brazil nuts, brown rice and oatmeal are also good source of selenium.

5.    Omega 3 fatty acids

Foods rich with omega 3 fatty acids protect the blood vessels inside the eyes. Omega 3 fatty acids can lessen dry eye syndrome. Regular eating of fish like tuna and salmon can give you the needed source of omega 3 fatty acids.

6.    Citrus fruits

Citrus fruits that are rich in vitamin C also contain lutein and lycopene. These are required nutrients that promote good eye health.

7.    Berries

Berries are rich in antioxidants which decreases the risks of macular degeneration and cataracts. Aside from the eyes, it also plays a role in cutting cancer risks and Alzheimer’s disease.

We are doing great favor to our eyes if we will eat good foods that protect and boost overall retinal health. 

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Cellulite Diet: 7 Foods to Reduce Cellulite

To reduce the appearance of cellulite, exercise may not be enough. Lifestyle modification and diet is very important to ensure that you reduce the visibility of your cellulite. Some of the foods known to reduce the appearance of cellulite are:

1.    Fish

Fish is a good source of protein which your body needs. It is also a good source of omega 3 fatty acids is a powerful antioxidant which is good for the heart. The best type of fish that reduces cellulite is tuna and salmon.

2.    Eggs

Eggs acts as detoxifying agent in the body and it is a good source of protein. It also contains calcium which is essential in any cellulite diet. In preparing eggs, a better alternative is poached or boiled instead of frying.

3.    Fruits and Vegetables

Fruits and veggies are great sources of antioxidants that aid in the protecting tissues and in muscle building. These are needed to significantly cut the visibility of cellulites. The common fruits and veggies in cellulite diet are grapes, bananas, spinach and berries.

4.    Beans

Beans are also another staple for cellulite diet. This reduces any cellulite accumulation in your body.

5.    Avoid too much salt

Foods that contain too much salt may result to water retention and build up of cellulite.

6.    Fresh juices

Fresh fruits juices are very useful in lessening cellulites. Fresh fruit juices are better alternative than soda and carbonated drinks which may increase your weight.

7.    Fiber foods

Fiber foods remove all the toxins in the body and aids in digestion. This helps you to have a regular bowel every day and avoid unnecessary storage of excess fats in the body.

These are natural foods that you may include in your cellulite diet. Along with exercise and lifestyle modification and proper diet, you may have the ideal figure you may have. If you have problems in losing weight, you may ask your health care provider for additional help.

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10 Great Foods that Boost Brain Memory

In our very busy life, we always tend to rush things and because of hectic lifestyle, there are times that we seem to forget things that we should do. Forgetting that meeting, school activity or even that car keys may mean that you need to eat foods that will improve your memory in order to keep up with your busy life. 

Here are some foods that will help in improving your memory.  

       1. Blueberries

Blueberries are rich with anthocyanin, a phytochemical that boosts the memory. It also contains antioxidants which is very good for the brain. Past studies show that old rats that were given blueberries had scored the same as young rats when given memory tests. 

 2. Apples

This delicious fruit contain quercetin, an antioxidant which is said to prevent the onset of Alzheimer’s disease. The quercetin is found in the skin of apples. It is recommended that you also consume the skin of the apples.

3.      3. Grapes

Grapes are a delicious source of quercetin and anthocyanin which will improve your memory in no time.

4.      4. Baked potato

Baked potato is great in boosting brainpower and can also help in regulating blood pressure.

5.      5. Spinach

Spinach is found to prevent and reversed memory loss. This high folic source food is said to protect against Alzheimer’s disease.

6.      6. Onions

Red onions contain quercetin. Yellow and white onions are the good source of quercetin.

7.    7. Eggplant

Eggplant also contains anthocyanin and nasunin which protects the cell membranes of the brain.

8.      8. Rosemary

Rosemary contains carnosic acid which protects the brain and can prevent known degenerative brain disorders.

9.      9. Potatoes

Potatoes are also another brain memory booster food. It can also improve regulate the blood pressure of the body.

10. Oranges

Oranges are very health fruit. It can boost your brain power while protecting your immune system. 

Aside from foods, exercise and relaxing techniques can also help in improving your over all memory power.

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What is High Cholesterol?

Cholesterol is a substance that is normally found in the lipids in the blood. Primarily, this is needed by the body to build healthy cells but too much high cholesterol can increase the risks of heart disease.

High cholesterol may result to high build up of fatty deposits in the blood vessels. These deposits may mean difficulty in the blood to flow through the arteries. The heart may not received the oxygen rich blood that it needs while reduced blood flow in the brain can lead to fatal stroke.

High level of cholesterol can be normalize through medications, lifestyle modification and a healthy diet.

Symptoms of High Cholesterol

Generally there are no symptoms for high cholesterol. A reliable blood test is normally done to detect presence of high cholesterol.

Causes of High Cholesterol

Some causes of high cholesterol may include:

• Unhealthy diet
• Overweight
• Obesity
• Inactive lifestyle
• Genetics

Some risk factors that increased your chance of developing cholesterol are:

•  Smoking
•  Lack of exercise
•  Diabetes
•  Heart disease

Treatments of High Cholesterol

Treatments of high cholesterol may vary depending on the condition of the patient. But aside from medications, your doctor may ask you to follow healthy diet plan and to have regular exercise.

Some treatments of high cholesterol are:

          1.Medications

Your doctor will prescribe to you different kinds of medications that will lower high cholesterol. The most common medicine for high cholesterol is statins. Aside from statin, other medications may be given.

          2. Eat healthy diet

Eating healthy will greatly aid in lowering the level of high cholesterol. Eliminating too much red meat will greatly improve your condition. Instead of red meat, you may eat vegetables which contain fiber.

         3.Have a regular exercise

Regular exercise can normalize your cholesterol level. Ask your doctor which type of exercise is good for your condition. 

         4.Avoid smoking

Quitting smoking will greatly lower your cholesterol level and improve your heart condition.

·      5.Avoid trans fats

Trans fat which is normally found in margarines and commercially baked cookies increases the level of bad cholesterol. Avoiding trans fats may mean reducing the levels of high cholesterol.

Treatments of cholesterol may vary from one person to another. Ask your doctor for further treatments which are necessary to your condition. 

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