Nutrition. Vitamins. You.
Antioxidants are natural or synthetic substances that may delay, prevent or heal cellular damage by reducing agents that harm cells (called free radicals or reactive oxygen species (ROS)). Antioxidants are naturally found in many plant foods and are also available as complexes or individual nutrients …
Flaxseeds, also known as linseeds, are a wonderful superfood. They are a terrific source of fiber, protein, and ALA (an essential omega-3) and contain mucilage, phytoestrogens and anti-cancer lignans. They also contain micronutrients like manganese and vitamin B1. This food is so nutritious, it is …
The student life can be a mixture of a lot of fun and a lot of stress. All of a sudden you have to go up a gear to produce top quality work in large quantities. Another way in which people handle this stress is by turning to unhealthy foods. Chips and dip may be your go-to snack when you’re on a tight deadline with that report at work or your English essay, but when it comes to battling stress, choosing to eat healthy can actually relieve some of the tension. Some superfoods may even stabilize your blood sugar and help your emotional response to stress.
Cashews: Nuts provide you with zinc, a mineral that may help reduce anxiety. Zinc affects the levels of a nerve chemical that influences mood. In a study by Nutrition and Metabolic Insights, 31% of patients that were diagnosed with anxiety symptoms and low zinc levels saw a decrease in their anxiety when they consumed more zinc.
Avocado: This super fruit (yes, it’s a fruit!) fills you up and leaves you feeling satisfied, leaving no room for unhealthy stress eating. In a 2014 study done by Loma Linda University, patients were asked to add half an avocado to their sandwiches – this reduced their desire to eat by more by 40%.
Seeds: From sunflower seeds to flaxseeds, these super foods offer a great amount of magnesium, which may help regulate emotions like fatigue and irritability. For women, some studies have also shown magnesium to fight PMS symptoms like cramps and water retention.
Wonders of Flaxseeds, By Dr. Millie Lytle, ND, MPH, CNS
Milk: As most of us know, milk is an excellent source of Vitamin D, which has been found to enhance mood. A study done by the UCL Institute of Child Health in London found a link between reduced levels of vitamin D and an increased risk of panic and depression among almost 6,000 men and women. Those with sufficient vitamin D levels had a reduced risk of panic disorders and depression. Drink up!
Dark Chocolate: Who doesn’t love to snack on chocolate? Keyword – SNACK! Cynthia Sass, MPH, RD explains, “Research has shown that dark chocolate can reduce your stress hormones. Antioxidants in cocoa trigger the walls of your blood vessels to relax, lowing blood pressure an improving circulation. Dark chocolate also contains a unique natural substance that creates a sense of euphoria similar to the feeling of being in love!” But remember, just a bite – not the entire bar!
Cocoa: A Sweet Treat for Your Heart and Brain by Nicole Crane, B.S., NTP
Pistachios: The feeling of cracking open a pistachio shell to get to the actual pistachio inside might actually distract you enough to lower your stress rate and curb your appetite. Heather Mangieri, RDN, states, “Eating pistachios may reduce acute stress by lowing blood pressure and heart rate. The nuts contain key phytonutrients that may provide antioxidant support for cardiovascular health.”
Blueberries: Blueberries contain antioxidants and phytonutrients which, as research shows, can improve your body’s response to stress. According to Cynthia Sass, MRH, RD, contributing nutrition editor for Health, “Blueberry eaters experience a boost in natural killer cells – a type of white blood cell that plays a vital role in immunity, critical for countering stress.”
Salmon: Lisa Cimperman, RD, says, “The omega-3 fatty acids in salmon have anti-inflammatory properties that may help counteract the negative effects of stress hormones.” In a study by the National Institute of Health, medical students who took omega-3 supplements had 20% reduction in anxiety as compared to those who didn’t.
Read more – Postpone Aging with Antioxidants & Superfoods
Yogurt: Yogurt is full of calcium, protein and probiotics, which can fight off bacteria in your gut that may contribute to stress. A 2013 study by UCLA revealed that consuming probiotics in yogurt reduced the particular brain activity that controls emotion.
Oatmeal: According to MIT research, carbs can help the brain make serotonin, the substance regulated by antidepressants. Your blood sugar levels may rise when you’re stressed out, but oatmeal is a complex carb, which won’t contribute to a heightened blood sugar level.
Cruciferous Vegetables: In a 2012 study in the Journal of Affective Disorders, results showed that those who consumed the most folate had a lower risk of depression symptoms than those who consumed less. In another study in 2013 study by the University of Otago, college students felt calmer, happier and more energetic on days they ate more fruits and vegetables.
Turkey Breast: The amino acid found in foods that contain protein, like turkey, produces serotonin, the chemical that regulates hunger and feelings of happiness. In a 2006 study published by the Journal of Psychiatry Neuroscience, men and women who took supplements for 15 days were perceived as more agreeable by their study partners at the end of the two week study.
Source: www.cnn.com
Try out this great recipe for healthy, youthful skin. Our Chocolate Orange Beauty Smoothie is great for tightening, brightening, and detoxifying your skin, leaving you with a beautiful healthy glow. Use the following products to make a delicious shake that’s great for your skin! CHOCOLATE …
If you’re looking for a little extra brain power, what you eat may play a big factor. Research shows that what you eat is one of the most powerful influences on everyday mental processes. Here are some of the best foods to eat for a …
It’s a well-known fact that colorful foods are good for you. From green veggies to bright red berries, adding a full spectrum of color into your diet is the key to getting all of your nutritional needs. But there are some other foods that pack just as much of that nutritional punch. Dark colored (especially black-pigmented) fruits, veggies, and grains are nutritional powerhouses, too! Their color comes from anthocyanins, plant pigments that may help lower your risk of a variety of health conditions including diabetes and many types of cancer.
According to Nicole Crane, BTS, NP of InVite Health, “Black-pigmented foods are among the strongest antioxidants that exist, as measured by the ORAC scale (Oxygen Radical Absorbance Capacity), which measures how effectively a food or nutrient neutralizes free radicals; the higher the number, the stronger the antioxidant. There is certainly something very special about black pigments as potent protectors of our body at the cellular level, where oxidative damage occurs. Oxidative damage is like rusting and leads to immune dysfunction, interruption in cellular communication, inflammation, accelerating aging and a host of other issues that keep wellness out of reach. Antioxidants act like martyrs, breaking down to protect our body from physical and biochemical damage, like a shield. A diet rich in antioxidants forms a substantially bigger and much more protective shield than a diet lacking them.”
Black Seed. Nigella sativa produces the fortifying black seed, known also as black cumin/black caraway, which supports digestive comfort.
Black Rice. The bran hull contains significantly higher amounts of Vitamin E, which boosts the immune system and protects cells from free radical damage.
Blackberries. Blackberries are very rich in fiber – just one cup has about 8 of the 25 grams suggested for your daily diet. Polyphenols found in dark berries may help reduce cognitive decline in the elderly by cleaning up cells that impair brain function.
Can Black Seed Improve Asthma? Click here to read the study!
Black Beans. The dark skins of these beans are packed with bioflavonoids, which are potent plant-based nutrients that may protect against cancer, based on the results from Cornell University research studies.
Black Tea. Black tea contains theaflavins, or antioxidants and may improve recovery from muscle soreness after intense exercise. Drinking black tea may also lower your risk of heart conditions.
Source: http://healthyliving.msn.com/nutrition/nourish-what-counts/slideshow?cp-documentid=250219634#1