Nowadays we are well informed of which nutrients are essential for our health, for instance we need more magnesium, iron, antioxidants, but we cannot constantly eat especially not in large quantities so that we acquire the necessary nutrients. Also we have to be aware of the intake of the calories in our bodies, and to use each calorie in the right way. Because of that we need to consume nutrient dense foods which have great nutritional value and do not contain excess of calories.
15 NUTRIENT DENSE FOODS
This fruit has the most of the calories from all of the listed foods, in 3.5 ounces of serving there is 52 calories. However, it is highly beneficial fruit as it is packed with antioxidants, fiber, vitamins, and minerals. They are really worth it as “An apple a day keeps the doctor away”.
In summertime the best dish would be grilled asparagus. It provides the feeling of fullness, and it contains only 20 calories in 3.5 ounces of serving.
Broccoli is a cruciferous vegetable which can be stir-fried or just included in the meal as side dish. It contains a ton of fiber, significantly assisting your digestive system, and even some plant protein. There are only 34 calories in 3.5 ounces of broccoli.
Brussels sprouts are as well as a cruciferous vegetable, just like cabbage, cauliflower, and broccoli having similar benefits. It is low in calories, 43 calories in 3.5 ounces of serving.
This vegetable is considered to be zero calorie food. It contains lot of water, and it requires plenty of chewing, and by the time you finish it you will also lose weight. There is just 16 calories in 3.5 ounces of serving, but do not overdo it with excess sauces as the calories may multiply.
Cucumbers are the most favorite food especially for children. They are packed with water, therefore an ideal food for proper hydration. Moreover, they offer great taste when included to a pitcher of water. Like celery they also contain 16 calories per 3.5 ounces, therefore they are great addition to any salad.
Cabbage is known for its ability to fight cancer and heart disease. It contains only 25 calories per 3.5 ounces, and that makes it a perfect food if you are in the weight loss process. The cabbage soup is a perfect solution as it offers the feeling of fullness without excess calories.
Thanks to its powerful anti-inflammatory properties your heart and digestive system will gain all its benefits. In 3.5 ounces there are 25 calories, and you can use it to prepare delicious pizza crusts.
Carrots are always considered to be highly beneficial for the vision. However, it includes other properties like the anti-inflammatory properties. Likewise, they are a natural diuretic, and can assist in regulating blood sugar levels. In 3.5 ounces of carrots servings there are 41 calories.
Kale is the most nutrient dense food available around us. It contains only 49 calories, and at the same time your body acquires a ton of fiber, vitamins, minerals, phytonutrients, and protein. You can prepare kale chips used in salads, or even eat it in wraps.
Most of the mushrooms are low in calories. For instance, chanterelles contain 38 calories in 3.5 ounces of serving, and portabellas 22. They can be used in sauces, a sauté, or even prepare a burger out of them offering plenty of nutrients.
This citrus fruit is packed with vitamin C highly needed for the body. They come with 47 calories per 3.5 ounces of serving, less calories compared to many other fruits.
Onions are used in every recipe, and they do not have plenty calories, only 40 per 3.5 ounces. Likewise, they contain beneficial flavonoids.
In summertime for most people watermelon is one of their favorite fruit. It is refreshing, sweet, juicy, and above all it is low in calories, just 30 in 3.5 ounces of serving. Also it is rich in beneficial antioxidants, and it boosts the metabolism.
Zucchini can be cooked and used in various ways; they can be stir-fried, formed into a pasta sauce, and in many other ways. They have 17 calories in 3.5 ounces of serving.
There are also other nutrient dense foods like turnips, beets, tomatoes, lemons, and grapefruit.
Foods that will have your Vagina thanking You!
Women struggle with Vaginal health at some point in their life and statistics show that at least 75% of women get at least one yeast infection during their lifetime. It is important to note that what we eat also has an effect on the vagina and vaginal health therefore, the key to improving your intimate well-being lies in what you put on your plate.
Below is a list of some common foods that will help you strengthen and preserve your vaginal health:
Natural yoghurt and other probiotics
Probiotics (good bacteria) help maintain vaginal PH and ward off yeast infections and keep your gut healthy. Probiotics can be found in fermented foods like natural yoghurt, sauerkrauts, kefir and miso.
Cranberries prevent and relive symptoms of urinary tract infections by acidifying the urine and balancing the PH of the vaginal area. They contain strong acidic compounds which don’t get broken down during digestion making them able to fight bacteria that cause the infections. To benefit fully from cranberries it would be best to eat fresh cranberries by mixing them in natural yoghurt.
Fresh fruit and vegetables
As usual, fruits and vegetables make your overall health better as they contain certain vitamins and minerals essential for your well-being. For instance, Vitamin C will help boost your immune system. Avocados for instance stimulate vaginal health as they contain Vitamin B6 and potassium which support healthy vaginal walls. Green, leafy vegetables on the other hand help with blood circulation and prevent vaginal dryness.
Seeds and nuts
Sunflower seeds, almonds, walnuts and hazelnuts all contain vitamin E and oils which help prevent vaginal dryness. Almond and pumpkin seeds are rich in Zinc which is an essential mineral that regulates the menstrual cycle and helps combat itching and other symptoms of dryness. Flaxseeds are rich in phytoestrogens and omega 3 fatty acids which help to boost estrogen levels and stop vaginal dryness.
For vaginal mucous membrane to function properly, they require plenty of water in order to stay well hydrated and what better way to achieve this than by drinking plenty of water? Drinking sufficient amounts of water will ensure that your vagina stays lubricated as well as diminish foul smells from your lovely lady parts.
Garlic, eaten raw contains major antimicrobial and antifungal properties. In case of a yeast infection, these properties contained in garlic effectively kill yeast and could also soothe the symptoms of the infection including soreness and itchiness and would best work if the raw, peeled garlic is used as a suppository and left overnight.
Cleverness not just in the gene, Foods also helps and harm your brain.
Based on the kind of society we live in, we are used to the idea that we feed our bodies, and that our diet shapes our waistlines. But many of us forget that the same diet also feeds our brains, and that the food we give our brains shapes our thoughts and actions.
Without equivocation, Food shapes our brains just as surely as it builds our bodies. Day after day, the foods we eat are broken down into nutrients, taken into the bloodstream and carried up into the brain. Once there, they replenish depleted storage, activate cellular reactions and become the very fabric of our brains.
The brain is the hungriest organ in the body, consuming more than 20% of your body’s total energy haul. At the same time, our brain cells are irreplaceable.
Unlike the rest of the body, where cells are continuously replaced, the vast majority of brain cells stay with us for our entire lives – which means they are in need of extra care and nourishment.
Next-generation medical imaging and genomic sequencing studies, including work from my lab at the Alzheimer’s Prevention Clinic at Weill Cornell Medical College, New York, have helped us understand that some foods play a neuro-protective role, shielding the brain from harm.
It’s no surprise that, conversely, other foods are harmful for the brain, slowing us down and increasing the risk of cognitive decline.
So, what does this mean for your daily menu in terms of optimising for brain health? It means lots of the following:
A specific kind of fats called polyunsaturated long-chain fatty acids, such as the famous omega-3s.
Fatty fish, such as salmon, mackerel, anchovies and sardines, is the best natural source of the only kind of fat the brain needs throughout a lifetime.
Where fish isn’t an option, flax and chia seeds are good alternatives.
A specific kind of carbohydrate called glucose. Glucose is the only energy source for the brain, so it’s crucial that the brain gets enough of it. Foods that are naturally rich in glucose and that at the same time contain enough fibre to stabilise your blood-sugar levels are beetroot, kiwi fruit, whole grains, sweet potatoes, onions and spring onions. Raw honey, maple syrup and coconut sugar are also good sources.
Vitamins and minerals
All sorts of vitamins and minerals, especially those with antioxidant effects such as vitamin A, vitamin C, vitamin E and selenium – but also iron, copper and zinc. Fruit and vegetables are the best natural source of these: go for berries, oranges, grapefruit and apples, which are sweet but have a low glycemic index. Leafy green or cruciferous vegetables (broccoli, cabbage, spinach, kale, dandelion greens), as well as other vegetables such as onions, carrots, tomatoes or squash are also full of vitamins, minerals, fibre and disease-fighting nutrients that are needed for a healthy nervous system. Make every meal a rainbow.
Extra-virgin olive oil
Last but not least, extra-virgin olive oil is a brain-must, as it is loaded with anti-ageing nutrients such as omega-3s and vitamin E. Vitamin E is particularly important to protect ourselves against dementia. Large studies in the US and Europe have found that elderly people who consumed more than 16mg a day of vitamin E had a 67% lower risk of developing dementia compared with those who consumed little to none.
Dementia risk was further reduced by taking vitamin E in combination with vitamin C . Both these vitamins protect brain cells from the harmful effects of toxins and free radicals, while vitamin E has the added benefit of increasing oxygen delivery to the brain.
Now for the no-nos
At the same time, some foods are a big no-no. These include fast food, fried food such as fish and chips, fatty foods such as red meat, pork and high-fat dairy, and, most of all, processed foods: baked goods loaded with trans fats and refined sugar such as cakes, biscuits, crisps, ready meals and frozen pizza, as well as many snacks. Then there are all of the margarines and commercial cheeses, along with other spreadable or “creamy” products. Ditto for processed meats such as salami, bologna and frankfurters. The more of these processed foods you consume on a regular basis, the higher your risk of cognitive decline and dementia. Across multiple studies, people who consumed as little as 2g a day of trans fats had twice the risk of those who ate less than 2g. It’s disheartening to discover that most people in those studies ate at least 2g a day, with the majority of participants eating more than double that dose on a regular basis.
Genes aren’t destiny
Beyond thoughts, moods and memory, diet plays a clear and determinant role in brain ageing and the risk of developing Alzheimer’s, the most common form of dementia, which affects 46 million people worldwide (and is projected to affect 130 million by the year 2050). When I started working in the field, most people understood Alzheimer’s as the inevitable outcome of bad genes, ageing or both. In 2018, it is clear that genes aren’t destiny, and ageing isn’t a linear path to unavoidable dementia.
Most people don’t realise that less than 1% of the Alzheimer’s population develops the disease due to a genetic mutation. These mutations are very rare and so is their outcome: an early-onset and particularly aggressive form of Alzheimer’s that develops when people are in their 30s, 40s and 50s. But the majority of the population doesn’t carry those mutations, and so the real risk for the rest of us is simply not determined by our genes.
While the blueprints for an individual brain do depend in part on DNA, recent discoveries have led neuroscientists to understand that genes load the gun, but lifestyle pulls the trigger. In fact, there is consensus among scientists that at least one third of all Alzheimer’s cases could be prevented by improving our lifestyle, from ameliorating cardiovascular fitness, to keeping our brains intellectually stimulated and, of course, eating better.
The human brain has evolved over millions of years to absorb specific nutrients and to function on a relatively specific diet. Now our society must also evolve, to attend to what our brains need to be fed. On a personal level, that’s for anyone pursuing a long life and a youthful brain to enjoy it. On a global level, that is millions of people who will have a chance to age gracefully with their mental capacities intact.
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