A healthy food, for a wealthy mood!

Healthy, healthy, food, food! Catchy title, catchy words. Now let's see some catchy foods which can boost your brain, memory and will give you energy!

Wait there is a twist, You need to answer these 3 questions first.

1. What healthy food do you eat?

2. What is your favourite food?

3. What is your favourite fruit and vegetable?

If you'll answer these 3 questions to yourself, you will be able to understand this blog! And will have fun reading it!

Let's start:-

1. Avocados

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Benefits:-

1. People Who Eat Avocados Tend to Be Healthier

2. Avocado Is Incredibly Nutritious

3. They Contain More Potassium Than Bananas

4. Avocado Is Loaded With Heart- Healthy Monounsaturated Fatty Acids

5. Avocados Are Loaded With Fiber

6. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

7. Their Fat Content May Help You Absorb Nutrients From Plant Foods

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect Your Eyes

9. Avocado May Help Prevent Cancer

10. Avocado Extract May Help Relieve Symptoms of Arthritis

11. Eating Avocado May Help You Lose Weight

12. Avocado Is Delicious and Easy to Incorporate in Your Diet

Facts:-

Avocados have royal roots.

2. Blueberries

It is low in calories but high in fiber, vitamin C and vitamin K.

Benefits:-

• Blueberries are the King of Antioxidant Foods.

• Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer.

• Blueberries Protect Cholesterol in Your Blood From Becoming Damaged.

• Blueberries May Lower Blood Pressure.

Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.

• Blueberries Can Help Maintain Brain Function and Improve Memory.

• The antioxidants in blueberries may affect areas of your brain that are essential for intelligence.

Facts:-

The blueberry is one of the only foods that is truly naturally blue in colour. People have been eating blueberries for more than 13,000 years.

3. Broccoli

Broccoli is a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid.

Benefits:-

1. People who eat plenty of broccoli perform better on memory tests.

2. Packed With Vitamins, Minerals and Bioactive Compounds

3. Contains Potent Antioxidants That Offer Health-Protective Effects

4. Bioactive Compounds May Contribute to Reduced Inflammation

5. May Protect Against Certain Types of Cancer

6. Antioxidants and Fiber May Aid Blood Sugar Control

7. May Support Heart Health in a Variety of Ways

8. Promotes Healthy Digestion and Reduced Constipation

9. May Slow Mental Decline and Support Healthy Brain Function

10. May Help Slow the Aging Process

11. May Protect Your Skin From Sun Damage

12. Vitamin C Content Supports a Healthy Immune System

The nutrition facts for 1 cup (91 grams) of raw broccoli are:-

• Calories: 31

• Water: 89%

• Protein: 2.5 grams

• Carbs: 6 grams

• Sugar: 1.5 grams

• Fiber: 2.4 grams

• Fat: 0.4 grams

Facts:-

1. The word broccoli comes from an Italian word broccolo which means “the flowering top of a cabbage”.

4. Coconut oil

The fatty acids in coconut oil can encourage your body to burn fat, and they provide quick energy to your body and brain. They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk.

Benefits:-

1. Increasing good cholesterol

2. Controlling blood sugar

3. Reducing stress

4. Shiny hair

5. Healthy skin

6. Preventing liver disease

7. Weight loss

8. Reducing asthma symptoms

9. Improving satiety

10. Fighting candida

The MCTs in coconut oil break down into ketones, which can be used by brain cells for fuel. The idea is that supplying the brain with some extra fuel might make it run better.

Facts:-

Coffee with coconut oil helps you lose weight.

5. Eggs

Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Benefits:-

1. Incredibly Nutritious.

2. High in Cholesterol, but Don’t Adversely Affect Blood Cholesterol.

3. Raise HDL (The “Good”) Cholesterol.

4. Contain Choline — an Important Nutrient That Most People Don’t Get Enough Of.

5. Are Linked to a Reduced Risk of Heart Disease.

6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health.

7. Omega-3 or Pastured Eggs Lower Triglycerides.

8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios.

9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke.

10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight.

Eggs are a key part of this research because they contain choline and lutein, two nutrients that are important for brain development, memory and learning. Choline plays a critical role in brain development and health during fetal development and throughout the lifespan.

Facts:-

• Egg yolks are one of the few foods that are a naturally good source of Vitamin D.

• Eggs contain the highest quality protein you can buy.

6. Green leafy vegetables

Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline.

Here are 13 of the healthiest leafy green vegetables to include in your diet.

1. Kale. Share on Pinterest. ...

2. Microgreens. Microgreens are immature greens produced from the seeds of vegetables and herbs.

3. Collard Greens.

4. Spinach.

5. Cabbage.

6. Beet Greens.

7. Watercress.

8. Romaine Lettuce.

Benefits:-

1. Green Veggies Support Optimal Brain Function

2. Leafy Greens Fight Belly Bloat

3. Green Leafy Veggies Make Your Skin Glow

4. Leafy Greens Relieve Stress

5. Leafy Green Vegetables Support Bone Health

6. Green Veggies Help Balance Sugars

7. Healthy Greens Boost Digestive Enzymes

8. Leafy Greens Support Your Immune System

• Greens are a rich source of vitamins like A and E, B2 and B6.

• Leafy greens also supply needed minerals like iron, calcium, potassium, manganese and copper.

• Eating green leafy vegetables and other foods rich in vitamin K, lutein and beta-carotene can help to keep the brain healthy to preserve functioning.

Facts:-

Good source of fiber.

7. Wild salmon

The vitamin B12 in salmon keeps blood and nerve cells humming and helps you make DNA. But for your health, the true beauty of salmon is its wealth of omega-3 fatty acids. Most omega-3s are "essential" fatty acids. Your body can’t make them, but they play critical roles in your body. They can lower the chance that you’ll have.

Benefits:-

1. Rich in Omega-3 Fatty Acids.

2. Great Source of Protein.

3. High in B Vitamins.

4. Good Source of Potassium.

5. Loaded With Selenium.

6. Contains the Antioxidant Astaxanthin.

7. May Reduce the Risk of Heart Disease.

8. May Benefit Weight Control.

9. Can Help Fight Inflammation.

10. May Protect Brain Health.

• Salmon is full of Omega-3, a fatty acid known to be highly beneficial to the brain—Omega-3 provides more oxygen to the brain, and allows us to retain new information, while still remembering old information. The best fish to eat for brain health are salmon, tuna and herring.

• Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory.

Facts:-

Salmon are considered “anadromous” which means they live in both fresh and salt water.

8. Tumeric

Turmeric has antiviral, antibacterial and antimicrobial properties. Turmeric can ease pain and is used as a pain reliever for arthritis pain. This has been studied in several trials, particularly for patients with arthritis. Turmeric has antioxidant properties that help fight free radical damage and oxidative stress.

Benefits:-

1. Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties.

2. Curcumin Is a Natural Anti-Inflammatory Compound.

3. Turmeric Dramatically Increases the Antioxidant Capacity of the Body.

4. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases.

5. Curcumin Should Lower Your Risk of Heart Disease.

6. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer.

7. Curcumin May Be Useful in Preventing and Treating Alzheimer’s Disease.

8. Arthritis Patients Respond Very Well to Curcumin Supplements.

9. Studies Show That Curcumin Has Incredible Benefits Against Depression.

10. Curcumin May Help Delay Aging and Fight Age-Related Chronic Diseases.

• Turmeric boasts digestive properties, and supports digestion. It is also an anti-inflammatory. Use Turmeric topically to cleanse, treat and heal skin concerns. Curcumin is the main active ingredient inside turmeric (approximately 3% of turmeric) – it's also fat soluble.

• Interestingly, curcumin can increase brain levels of BDNF. By doing this, it may be effective in delaying or even reversing many brain diseases and age-related decreases in brain function. It may also improve memory and make you smarter, which seems logical given its effects on BDNF levels.

Facts:-

Curcumin gives turmeric its anti-inflammatory properties.

9. Walnuts

• Good for the brain. Walnuts contain important phytochemicals, as well as high amounts of polyunsaturated fats that offer potential benefits for both brain health and function.

Tree nuts, including walnuts, are dense in nutrients and rich in unsaturated fats.

Benefits:-

1. Mood-boosting.

2. Heart healthy.

3. May support weight loss.

4. Support a healthy digestive system.

5. Rich in Antioxidants.

6. Super Plant Source of Omega-3s.

7. May Decrease Inflammation.

8. May Reduce Risk of Some Cancers.

9. May Help Manage Type 2 Diabetes and Lower Your Risk.

10. May Help Lower Blood Pressure.

11. Supports Healthy Aging.

12. Supports Good Brain Function.

13. Improves Blood Fats.

Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3 fatty acid. Among other things, DHA has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline.

Facts:-

Walnuts look like a brain.

10. Dark Chocolate

Dark Chocolate is a rich source of antioxidants and minerals, and it generally contains less sugar than milk chocolate. Some research suggests that dark chocolate may help lower the risk of heart disease, reduce inflammation and insulin resistance, and improve brain function.

Benefits:-

1. Very Nutritious!

2. Powerful Source of Antioxidants.

3. May Improve Blood Flow and Lower Blood Pressure.

4. Raises HDL and Protects LDL From Oxidation.

5. May Reduce Heart Disease Risk.

6. May Protect Your Skin From the Sun.

7. Could Improve Brain Function.

8. The Treat May Improve Cognition, Prevent Memory Loss, and Boost Your Mood.

9. Reduce the Risk of Developing Diabetes.

10. Dark Chocolate Is Good for Your Gut and May Help With Weight Loss.

11. It Fights Free Radicals and May Play a Role in Cancer Prevention.

12. Dark Chocolate May Send Good Cholesterol up, Bad Cholesterol Down.

Dark chocolate may also improve the function of your brain. One study of healthy volunteers showed that eating high-flavanol cocoa for five days improved blood flow to the brain ( 20 ). Cocoa may also significantly improve cognitive function in elderly people with mental impairment.

Dark Chocolate Improves Memory, Reduces Stress. Researchers say eating dark chocolate can change your brain wave frequency, providing benefits in memory improvement and stress reduction. It's well-known to most people with a sweet tooth that dark chocolate can be a healthier indulgence.

Facts:-

• Dark chocolate contains lots of antioxidants that help the cardiovascular system by reducing blood pressure.

• The smell of chocolate increases theta brain waves, which trigger relaxation

• Eating dark chocolate every day reduces the risk of heart disease by 1/3.

Bonus point:-

11. Water

Q. Why the water is important?

Ans. In our body, water brings nutrients to all the cells and oxygen to our brain. Water enables nutrients, proteins, amino acids, glucose and other compounds to be consumed and assimilated by the body. Toxins and waste are washed out by sewage.

Benefits:-

1. Carrying nutrients and oxygen to your cells.

2. Aiding digestion.

3. Preventing constipation.

4. Normalizing blood pressure.

5. Stabilizing the heartbeat.

6. Cushioning joints.

7. Protecting organs and tissues.

8. regulating body temperature.

9. maintaining electrolyte (sodium) balance.

10. Helps maximize physical performance.

11. Significantly affects energy levels and brain function.

12. May help prevent and treat headaches.

13. May help relieve constipation.

14. May help treat kidney stones.

15. Helps prevent hangover.

16. Can aid weight loss.

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

Drinking water increases the brain's temperature and gets rid of toxins and dead cells. It also keeps cells active and balances chemical processes in the brain, helping to regulate stress and anxiety.

Thus, drinking plentiful water every day is important and here is how being hydrated can help improve your mental health.

• The Human Brain is 80% Water.

• Water Helps Improve Brain's Efficiency.

• It Helps Improve Memory Function.

• It Improves Your Attention Span.

Fact:-

Drinking More Water Will Improve Your Mood, Concentration, And Memory. Those eight glasses a day really make a difference.

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So now, it's your turn to follow these amazing healthy food for a wealthy mood!

Question time:-

Q1. How did you feel after eating these healthy food?

Thank you for reading it. I hope you like it,

please leave your comment. :)