Tuesday, March 29, 2011

Superfoods for Healthy Hair

Superfoods for Healthy HairSuperfoods for Healthy Hair
We have all learned over the years in which a well balanced diet is healthy for our body and critical to the health and performance. Our hair is no different A mixture of proteins, complex carbohydrates, vitamins, minerals and iron are necessary for healthy hair and strong.
Good hair nutrition begins with getting enough protein, which is the cornerstone of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other vitamins and minerals include B complex, which is associated with energy production and building good hair and skin problems, folic acid, vitamin B12 and zinc.
Hair follicles can have low energy levels just like us. Therefore, it is very important that you eat a high protein mean the beginning of each day. Consider the following foods for breakfast and lunch daily, to give you the opportunity to grow healthy hair and prosper.
If you do not have high cholesterol, try eating red meat twice a week. It has the protein your hair needs, but also full of B vitamins, iron and zinc, which are important for healthy hair. Bacon is another great option as it is also full of B vitamins, zinc and protein, but is also high in calories, not the best option if you are also trying to lose weight. egg whites and egg proteins are another great option, especially for vegetarians or those who can not eat red meat or bacon, due to dietary restrictions. Salmon is another great protein option, and it works great for breakfast, lunch or dinner. You'll find it's also full of B vitamins, including B12 and other vitamins and minerals.

Just be sure to keep in mind that you must also have complex carbohydrates, which feed you energy over a period of time than refined carbohydrates with their source of protein in food. Short grain rice is an ideal way. It is also a good source of B vitamins and fiber of some. Whole grain choices complement your protein consumption, helping to organize the proteins for hair to use for optimal growth and health.

Superfoods in your brain

Superfoods in your brainSuperfoods in your brain
We all have days when you do not feel like we were the game. And as we age, both body and brain aging as well. By making wise food choices, however, we can preserve precious gray matter longer and improve brain function. Here are a few smart choice for our noggins in tip-top condition.
Blueberries has been shown to shield the brain from stress, dementia and Alzheimer's disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.
Avocado, but be viewed in the of fatty fruit, contributes to healthy blood flow and decreased blood pressure, reducing the chance of developing high blood pressure, which can lead to a stroke.
Deep-sea fish such as salmon is a wise, freshwater fish choice. It is rich in omega-3 essential fatty acids that are essential for healthy brain function.
Nuts and seeds are good sources of vitamin E, an important vitamin required for your brain to stave off declining cognitive functions. Cashews, hazelnuts, walnuts, sunflower and sesame seeds and almonds are all great choices.
Whole wheat bread, brown rice, oatmeal, and also contribute to healthy brain reduces the risk of heart disease. By a healthy heart and better blood flow to the brain surely prosper through excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain in a steady stream of glucose that enhances brain function. It is important to avoid simple carbohydrates often occurring junk food because the glucose gives the brain a short-term high-sugar, often followed by a crash, which is hungry and tired.
Freshly brewed tea is also an effective antioxidant, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do not contain caffeine, it is important to use carefully.
Dark chocolate has powerful antioxidant properties, a number of natural stimulants, which enhance focus and concentration, and stimulates production of endorphins, which helps improve the mood. Again, moderation is the key.

Superfoods that combat cancer

Superfoods that combat cancer
Superfoods that combat cancer
As the disease the second most deadly country, cancer brings with it many risk factors. It is therefore logical that we take a good look at the foods we're eating, and start introducing foods rich in nutrients that are known to help reduce the risk of cancer. A diet rich in fiber, vegetables and fruits, including juices made from fruit juice, 100 percent can make a big difference in their risk of cancer.
Foods rich in phytochemicals, which are found in grains and cruciferous vegetables such as broccoli, cabbage, cauliflower, brussels sprouts, and kale are strong choices. So are dark green leafy vegetables like spinach, lettuce and cabbage, which are packed with lutein, fiber, and carotenoids - all substances that fight cancer. Concentrate on choosing foods that have large amounts of vitamins C, E and A, all antioxidants themselves. They help protect you from cancer by preventing the growth of free radicals in your body.
Tomatoes are an amazing superfood for cancer. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they are a good source of vitamins A, C and E, all you do battle against cancer causing free radicals. Add them to salads or use as a supplement in your homemade pizza. They are also a great way to add some zest to your favorite sandwich.
Watermelon is also packed with antioxidants, and includes about 80 percent of your daily requirement of vitamin C. It is also an excellent source of vitamin A or beta carotene. And like the tomato, which also contains lycopene.
Cabbage is a cruciferous vegetable, which help reduce the risk of colon and rectum. Plus Cabbage is rich in fiber and has almost 50 percent of the daily requirement of vitamin C, becoming a well-rounded superfood with power against cancer. Carrots are an excellent source of fiber and beta-carotene, and are about three times the daily requirement of vitamin A.

Did you know that a quarter cup of beans has the same amount of fiber and protein, two ounces of red meat? whole wheat pasta is also a good source of fiber, and broccoli will tip the balance to your daily vitamin A and daily C needs. Toss them all together with your favorite low-fat Italian dressing for a simple dinner of cancer-fighting proportions.

Strawberries and blueberries are rich in vitamin C and fiber. They are finger food quick, simple and easily be added to your oats favorite whole grain cereal, or yogurt.

superfoods to Fight Depression

superfoods to Fight Depression
superfoods to Fight Depression
Have all had the blues once in while. But even when they often become a cause for concern. But there are ways to modify your dietto help stabilize your mood . This is extremely important to eat a regular meal intervals in order to keep the level of serotonin in the scans of the chemical in the brain, which has a calming effect. Good nutrition is the best defense is to treat depression.

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in mood. Here are more food ideas to help against depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always the best choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and help prevent certain cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon from the grocery store or local fish market, since it contains more Omega than farmed or Atlantic, salmon.

A recent study showed that people who suffer from depression, is also lower than the antioxidant vitamin Thus, although high in fats and oils should be consumed in strict moderation, canola oil is rich in vitamin E. This is a healthier alternative for sautéing foods and vegetables.

Dark green vegetables like spinach, peas and high folic acid, plays a key role in the production of serotonin. S also an excellent source of vitamin C and fiber. Fresh is always the best solution, as canned versions tend to have lower nutritional value. Pulses of folic acid and high protein and low in fat and is an excellent option for those who are vegetarian or meat-restricted diets.

The fiber-rich chickpeas, iron, and vitamin E. A simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, freshly squeezed lemon juice, and olive or rapeseed oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and nutritious vegetable dip.

Chicken and turkey are rich in vitamin B6
, which plays a role in the production of serotonin in the body. Both are good sources of selenium and other vitamins and minerals.

And please, if you are already dealing with the symptoms of depression for some time, please consult your doctor to discuss available treatment options and medications that may be available for you.

Monday, March 14, 2011

Super Foods for Super Weight Loss

Super Foods for Super Weight Loss
Experts say there are two basic categories of foods that can be considered keeping it off superfoods , because they fill the tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that 'staying power? Fiber. So, if fruits and vegetables are the keep-off superfood groups , the fiber may well be a keep-off super-nutrients. Protein is another super-nutrient. It is becoming more scientifically accepted that protein may help reduce appetite. The protein also offers resistance, and may slightly increase your metabolism in the process. But it is imperative that you choose your proteins wisely, because like all other foods, if you're eating more than your body needs, it will show up on the scale as a gain rather than a loss.
The following superfoods are smart, low calorie that will benefit your efforts to lose weight:
Green Tea - Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and decreasing body fat low. So come in either a hot cup or a nice cup of iced green tea.
Broth or tomato-based soup - Soups can help reduce hunger before meals and increase your feeling of fullness.
Low-calorie green salads - Having a low-calorie salad - which is not defined as one that's loaded with croutons, high fat dressings and cheese - as a first course can help you feel full, thus reducing how much you eat with his main course. Wisely choose your ingredients, and its high fiber content can be the key to help combat the desires later in the day.
Yogurt - including dairy products, as part of your healthy diet may promote your efforts to lose weight. Choosing a light yogurt may help fight hunger due to its combination of protein and carbohydrates.
Beans - A great combination of fiber and protein, beans help you feel full longer, which means they can work to curb your appetite between meals.
Water - Water is a vital part of your body, and you must drink it through your day. It is a great drink with no calories, and you can get it by drinking unsweetened tea, bitter-tasting mineral water, regular water with lemon, or even in your cucumber. Besides helping to eliminate toxins from the body, it can also help you feel full. Thus, when the pains of hunger strike, try drinking a glass of water before you hit the snack.
High-fiber, whole grains - Whole grains in general in fiber and help boost the nutritional value of your meal. One of the easiest ways to give your daily diet a boost of whole grains is to have a dish with the highest content of fiber, whole grains such as breakfast or a snack.

Thursday, March 10, 2011

Superfoods for a Super Long Life

Superfoods for a Super Long Life

Recent research shows that specific chemicals in foods -- such as sulforaphane, a phytochemical in broccoli -- work with your genes to ratchet up your body's natural defense systems, helping to inactivate toxins and free radicals before they can do the damage that leads to cancer, cardiovascular disease, and even premature aging.
And the hope for the future is to be able to tell someone what diseases or maladies they are might be genetically predispositioned to early on, so their diets can be focused accordingly. We’ll know which ones to add, which ones to avoid, and be able to take a proactive role in preventing or deterring a genetic disease. In the meantime, many foods have been determined to pack a punch to the aging process.
Lycopene, the pigment that makes tomatoes red, also appears to reduce risk for cardiovascular disease, some cancers, and macular degeneration. It’s also been associated in greater self-sufficiency in elderly adults. While fresh tomatoes have a good hit of lycopene, the most absorbable forms are found in cooked tomato products, such as spaghetti sauce and soup and prepared salsas. Pink grapefruit, guava, red bell peppers, and watermelon are also rich in lycopene.

Eating at least two cups of orange fruits like sweet potatoes, squash and carrots boosts intake of beta-carotene, which converts to vitamin A, essential for healthy skin and eyes, and which may also reduce the risk of some cancers, cardiovascular disease, and osteoporosis. Lutein and lycopene, also found in orange produce, also help reduce the risk of macular degeneration and may protect skin from sun damage and even reduce wrinkling as well. Mangos and cantaloupes are also beta-carotene endowed.

And if you don’t do anything else to change your diet, eat your dark leafy greens. They have been showed to significantly reduce your risk for heart disease and may also save your eyesight. Dietary guidelines advise at least three cups of greens a week. Frozen or bagged is as good as fresh.

Don’t forget the mental aging process either. The heart-healthy omega 3 fatty acids have also recently been shown to keep your brain sharp. A recent study found that a higher intake of fatty fish significantly reduced mental decline. If fresh fish isn't an option, go for canned tuna, salmon, and sardines.
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Saturday, March 5, 2011

Superfoods for Super Bones

Superfoods for Super Bones
Many people believe that the primary cause of osteoporosis is the lack of calcium in their diet. However, in the overall picture, calcium is only a small piece of the puzzle. Though calcium supplements can certainly help, there are other dietary concerns that need to be examined.

Actually, the primary dietary cause of osteoporosis is the eating foods that are highly acidic in nature, such as refined white sugar, refined white flour, high-fructose corn syrup, soft drinks, cookies, candies, sweets, desserts, and anything containing sweeteners. The over-consumption of these products causes the pH level in your blood to become very acidic. In an attempt to counterbalance this, your body reaches out for any calcium and magnesium it can find, and releases those into your bloodstream in an attempt to keep the pH level at a healthy balance.

Therefore, with every soft drink, candy, cake and goodie you indulge in, you are robbing your skeleton of its bone density. The calcium and magnesium the body harvests in an attempt to counteract this acidic environment gets passed through your kidneys, where it can also contribute to kidney stones and exits your body through your urine. To prevent losing your bone mass to dietary causes, simply avoid consuming any white flour, processed sugars, added sugars, soft drinks, sweets, candies, breads, or any other ingredients that are made with refined carbohydrates.

In addition, certain superfoods, like broccoli, cabbage, celery and other dark green leafy vegetables help keep the pH balance in a healthy equilibrium. You need to get plenty of calcium and magnesium from healthy sources such as organic, plant-based vitamins. You also need to supplement your diet with various sea vegetables, which are naturally alkaline. Those include seaweed, kelp, and many others. Sprouts are also an awesome superfood choice.

Superfoods for Conquering the Pain of Arthritis

Superfoods for Conquering the Pain of Arthritis

With some thought and planning, it’s easy to make these nutrient-dense foods part of your daily diet. With choices from virtually every food group, you’ll soon be well on your way to arming yourself to battle the pain of arthritis and begin to manage it from the inside out.

Salmon is among the richest sources of healthy fats, making it an ideal source of omega-3 fatty acids. In addition, salmon contains calcium, vitamin D, and folate. Besides helping with arthritis, eating salmon may protect the cardiovascular system by preventing blood clots, repairing artery damage, raising levels of good cholesterol, and lowering blood pressure.

Commonly referred to as one of nature’s ‘perfect foods,’ bananas are perhaps best known for packing potassium, but they're also good sources of arthritis-fighting vitamin B6, folate, and vitamin C. They’re easy for your body to digest, and since they’re a great source of soluble fiber, they are an important player in your weight loss efforts, because you fell full after eating one without consuming a large number of calories.

If you are in need of vitamin C but aren’t a big fan of citrus fruits, reach for a green pepper. A single green pepper contains 176 percent of your daily needs for vitamin C -- and colorful red and yellow varieties have more than double that amount. That makes them richer in C than citrus fruits, but sweet peppers are also excellent sources of vitamin B6 and folate.

Vitamin D is a tough one to come by in foods, but shrimp fills that bill, since they have about 30 percent of the daily recommended amount in about three ounces – much more than a cup of milk. Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.

Hard or soft, fresh or ripened, cheese in all its variety is an excellent source of calcium for bones, and protein for muscles and other joint-supporting tissues. Cheese can be easily sliced to put on a cracker or a sandwich, grated into your favorite recipe, or eaten alongside an apple or pear for a fresh, quick snack.

Green tea contains hundreds of powerful antioxidant chemicals called polyphenols and has been cited for helping prevent problems ranging from cancer to heart disease. But studies also suggest green tea may help prevent or ease symptoms of rheumatoid arthritis.
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