Top 5 Bountiful Health Benefits Of Beans (Beans Can Help With Weight Loss)

Beans, beans, they’re good for your heart, the more you eat, the more you… Most of us learnt at an early age that beans were heart-healthy foods. Unlike a lot of other health myths we hear during childhood, this is not an old wives’ tale, and they are, in fact, one of the most beneficial foods you can eat to keep your heart smiling. But they actually have a number of other health benefits as well. Beans are cheap and hassle-free to cook with, and on top of that, they are one of the most nutrient-dense foods on earth, providing minerals, fiber, antioxidants and plant-based protein with very little fat…

A Brief History Of Beans

A lot of people associate beans with cowboys in the Wild West, but rarely consider them as anything special. But, the truth is, beans are extremely special! They can count as both a vegetable source and protein source all-in-one, and they contain at least a little bit of just about every nutrient the body needs to function. They can cause digestive problems with some people, but this can mostly be avoided when cooked and prepared correctly and not eaten in excess. Add to that the fact that beans are extremely cheap compared to most nutritious whole foods, and you have the perfect kitchen staple.
Beans are a type of legume, native to Central and South America – grown there for thousands of years. They are seeds from Phaseolus genus plants, and popular types include black, kidney, navy, fava and pinto. Beans were among the first cultivated crops when hunter-gatherers and nomadic people started tilling the earth and developing agricultural systems. There is evidence suggesting people in Mexico and Peru cultivated bean crops as early as 7000 BC, with the use of lentils having been traced back to 6750 BC in parts of the present-day Middle East. Fava beans, lentils and chickpeas have been found in 4,000-year-old Egyptian tombs, at the same time that soybeans were being grown in parts of present-day Asia.

Nutritional Information

Beans differ nutritionally, depending on type and preparation method. However, most have similar nutrients, like fiber, protein and vitamins. Here is the nutritional profile of five different bean types as an introduction.
Lima Beans (Per 100g)
Calories – 115
Fat – 0g
Carbohydrate – 21g
Fiber – 7g (28%)
Protein – 8g
Iron – 13%
Pinto Beans (Per 100g)
Calories – 143
Fat – 1g
Carbohydrate – 26g
Fiber – 9g (36%)
Protein – 9g
Iron – 12%
Broad Beans (Per 100g)
Calories – 110
Fat – 0g
Carbohydrate – 20g
Fiber – 5g (22%)
Protein – 8g
Iron – 8%

Black Beans (Per 100g)
Calories – 116
Fat – 1g
Carbohydrate – 21g
Fiber – 6g (26%)
Protein – 8g
Iron – 14%
Kidney Beans (Per 100g)
Calories – 29
Fat – 0g
Carbohydrate – 4g
Fiber – 0%
Protein – 4g
Iron – 5%
Vitamin C – 65%

Health Benefits Of Beans

Beans of all different types come with a significant number of health benefits, from improving heart function and minimizing the risk of heart disease to aiding with weight loss and lowering cholesterol. Here are five fantastic health benefits of beans…

1. Beans Improve Heart Health

People who eat more legumes have a lower risk of developing heart disease, because of their LDL cholesterol, blood pressure and inflammation-lowering qualities. The phytochemicals found in beans are believed to be partially to thank for this, because they can help protect against these harmful health problems.

A review of 26 studies found that LDL cholesterol could be significantly lowered through a diet rich in beans and other legumes, which reduces the risk of heart disease. Beans have also been found to potentially lower blood pressure, improve HDL (good) cholesterol levels, and reduce inflammation.

2. Beans May Lower Cholesterol

The soluble fiber found in beans helps control blood cholesterol levels. According to research, around 1 cup of navy beans, which provides about 10 grams of soluble fiber, reduces LDL (bad) cholesterol by around 10 per cent. Soluble fiber forms a gel in water, which helps bind acids and cholesterol in the intestinal tract. This prevents them from re-absorbing into the body, and may be the reason it helps lower cholesterol levels and decreases the risk of heart disease.

The saponins in black beans potentially help lower cholesterol levels by reducing its absorption into the body. Similarly, phytosterols, the plant form of cholesterol, found in beans, may help lower LDL cholesterol levels by binding to the sites on the cells in the small intestine, where LDL cholesterol would usually bind in order to be absorbed. This allows the plant sterols to block absorption of LDL cholesterol from other food, or cholesterol produced by the liver.

3. Beans Can Help With Weight Loss

Beans may have a reputation of making you feel bloated, heavy and full, but they can actually be a fantastic addition to a weight loss diet or healthy lifestyle. A relatively small serving of beans makes you feel full quickly, and keeps you fuller for longer than many other popular foods, because of their high fiber content. This fills the stomach and helps slow down the rise in blood sugar, minimizing the risk of a sugar crash or cravings later in the day. On top of that, the nutritious food staple gives you a steady supply of energy for several hours.

As well as being high in soluble fiber, beans are also high in protein, while being low in calories. Research also found bean consumption to be linked to improved nutrition, reduced systolic blood pressure, lower body weight and less belly fat in adults. According to the study, bean consumers had higher intakes of dietary fiber, potassium, magnesium, iron and copper than non-consumers of beans, as well as lower body weight, a smaller waist size, and a reduced risk of increasing waist size and obesity.

4. Beans Are High In Protein

All beans are considered high-protein foods, but some types have more protein per calorie or gram than others. Soybeans, for example, are extremely high in protein, and contain all the amino acids your body needs. Similarly, black beans are one of the best bean sources of protein, with 15.2 grams of protein in every cup – almost 1/3 of your recommended daily intake.

Protein is an extremely important part of your daily nutrition. The body uses protein to repair tissues, and hair and nails are made up of mainly protein. Dietary protein is an important component of every cell in the body – used to make enzymes, hormones and chemicals in the body as well as being a building block in the development and sustained health of bones, muscles, skin, cartilage and blood. Protein is a macronutrient, which means the body needs a lot of it to stay healthy, compared to vitamins and minerals, for example, which are micronutrients, meaning the body only needs small quantities of them. The body doesn’t store protein like it does other macronutrients, including fat and carbohydrate, so it needs a new supply every day.

5. Beans Help Manage Diabetes

The balance of complex carbohydrates and protein in beans provides diabetics with a much needed slow, steady source of glucose throughout the day. Beans are low GI and high in fiber, which helps regulate blood sugar levels. Low GI foods raise blood sugar slowly, with one study finding insulin, blood sugar and triglyceride levels were significantly decreased when diabetics ate beans instead of red meat.

Risks Of Over-consumption

Although beans are an incredibly healthy, nutritious, whole food option, the fiber can be very difficult for the body to digest, which can lead to cramping. Fiber moving straight through your system is very healthy, but if you consume too much in one go, it can temporarily slow down your bowels, causing painful cramps. If you are constipated, beans can help you get things moving again, because the fiber moves food through your intestines. However, too many beans can take that to the next level, potentially causing diarrhea. The fiber can also cause flatulence when the bacteria in your intestines reacts to it. This isn’t anything to worry about, and is a healthy bodily function, but it’s something to be aware of if you have a first date coming up!

If you have digestive or bloating problems from too many beans, you can try boiling them to soften their fiber content, and drinking plenty of water to help the fiber and food move through your digestive tract more proficiently. It is also important to eat beans in moderation. Around ½ a cup per day is generally the recommended amount, increasing to that amount gradually if they are not already a part of your diet.

Recipes

Beans don’t tend to feature all that much in Western dishes, and you might be wondering how you can add them to you diet, without just opening a can of baked beans and spreading them on toast! Here are eight nutritious, filling, flavorful and exciting salads and dishes featuring fiber and protein-rich beans for a hearty meal!
Smoky Millet Pinto Bean Patties – These protein and fiber-rich burgers are the perfect healthy barbecue option – tender and moist on the inside and crunchy on the outside. They are packed full of flavor and vitamin-rich vegetables for a filling summer meal!

Black Bean Corn & Avocado Salad – This wholesome, healthy salad is the perfect throw-together option for any party or gathering, and if you really want to impress, this recipe includes ‘homemade’ tortilla chips! Filled with nutrient-rich ingredients, including black beans, avocado, tomato and corn, and finished with a flavorful, refreshing lime and cumin dressing, it is the perfect option for spring and summer!
Five-Minute Mexican Salad – This super easy, super quick salad takes just five minutes to prepare. It is vegan and gluten-free, but is packed full of flavorful, filling, satisfying and colorful ingredients. Despite the word ‘salad’, this is a hearty meal, worthy of being dished up as a main course.
Baked South Indian Fava Bean Fritters – This delicious recipe includes South Indian Masala Vada spiced fritters with chana dal. They kind of look like falafels, but the blogger suggests baking them for best results instead of deep-frying. They are served with refreshing green chutney that works perfectly with the early cool-season legume, fava, which has a distinct earthy taste.

Beet Veggie Burgers – These ‘superfood’ patties are packed full of incredibly nutritious, fiber-rich ingredients, including black beans, quinoa and chia seeds, as well as vitamin-rich beetroot, which creates a beautiful maroon-colored burger! Add to that kale, avocado and onion, and this burger will keep you fueled and healthy for the day.
Burrito Stuffed Peppers – These beautifully colorful burrito-inspired stuffed peppers are vegan, gluten-free, grain-free, soy-free, quick and easy to make, ultra-healthy and low in calories, but nice and filling! Phew, that’s a lot of selling points. Convinced to try them yet? Full of healthy, fiber and vitamin-rich ingredients, including bell peppers, olive oil, garlic, onions, beans, tomato and corn, they are an impressive and nutritious choice for any dinner party, barbecue,  or even just dinner at home.

Mexican Green Mole With Beans & Pico De Gallo – This colorful, vibrant dish is zesty, fresh and lighter than traditional mole recipes. The base is made from toasted sesame and pumpkin seeds, which add a rich nutty flavor, with lots of herbs, green bell peppers and lettuce added to it, creating a beautiful color and delicious taste!
Chicken Enchilada Soup – This easy-to-prepare creamy chicken soup is made with black beans, corn, tomatoes and cheese, for a hearty, filling and warming meal. As well as its many textures, this soup is creamy and spicy at the same time, with meat and vegetables in one spoonful, and fiber-rich beans that fill and satisfy the belly.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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What Is GMO? Are They Safer Than We Think?

The debate surrounding genetically modified organisms (GMO) is an impassioned one. This high-tech food production method, which occurs when genes are modified by scientists, is the topic of heated discussion, and there is a significant amount of research already conducted, and currently being conducted, attempting to prove and disprove its safety. Those in favor of GMO argue that the science benefits the agriculture industry, markets and even the nutritional value of food in some cases, while those against argue that eating genetically modified food is dangerous, unnecessary, and potentially harmful to human health. Despite the significant controversy that surrounds this farming practice, GMOs are found in more than 70 per cent of processed food in the US, and often without labels to specify that fact..

What Is GMO?

Also known as ‘genetic engineering’, genetic modification involves the technologically-advanced science of extracting genes from the DNA of one species and artificially implanting them into another species. This allows farmers to guarantee desirable traits in their food crops and livestock. For example, scientists are testing GMO options to make tomatoes more resilient to freezing temperatures. One experiment that was conducted by scientists was to insert an antifreeze gene from a winter flounder, which can live in freezing waters, into tomatoes to increase their tolerance to frost. This genetically modified tomato is not commercially available, but is an example of the kind of research being conducted into revolutionizing the agriculture industry.

Genetic modification is a significant step up from ‘selective breeding’, which has existed for thousands of years. This modern biotechnology is more efficient and effective than previous breeding methods, enabling seed developers to add genes from other organisms into crops, directly modifying the product’s genome. Using genetic modification like this, scientists can produce new varieties of plants and animals with certain qualities, which in some cases, means they can eliminate the use of chemical pesticides. For example, if a crop is being destroyed by a certain insect, scientists can add a particular gene that acts as a repellent for that insect. Genetic engineering has allowed farmers to deal with common problems they are confronted with, such as increasing wheat’s resistance to drought, and allowing maize to survive pesticides. Some GM crops can even produce higher yields than natural crops. However, on the other side of the fence, it is argued that genetic modification has increased the use of pesticides because scientists are able to make the food resilient to the chemicals.

What Are The Major Concerns?

The biggest question people are asking is whether GM foods will have a negative impact on human health and the environment. The human health aspect stems from the changes to the nutritional content of foods, allergy responses, toxicity, organ damage and gene transfer. These questions have been addressed over a number of years through in-depth research conducted by different independent groups around the world. As a result, the American Medical Association and World Health Organization have both concluded that GM foods are safe for consumers. But there are plenty of unanswered questions in relation to large-scale genetic medication and GMO agriculture. According to some scientists, there are potential environmental concerns regarding the impact and sustainability of GMO farming, while supporters say it could have a positive effect on the environment. And so, the battle rages on…

Understanding Genetics, Evolution And Selective Breeding

To understand genetic modification, you should first get your head around genetics, evolution and the millennia-old practice of selective breeding.
Genetics is the field name of the scientific study of genes, heredity and inherited characteristics. Genes are made up of DNA and act as instructions to make living organisms. All living plants and animals inherit genes from their ancestors, and these genes tell cells what to do, which results in the appearance and function of the product. However, genes are prone to mutation, which is one of the reasons everything has a unique physical feature, even if it is very minor.

Evolution refers to the historical occurrence of change in species over many generations. The genetic makeup of individuals causes the evolutionary changes, even within the same species. This is usually a very slow process and is influenced by certain environmental conditions. Natural selection is an example of evolutionary adaptations, and it is a very simple one. It refers to the rates of reproduction and mortality, with those best suited to their environment surviving and reproducing more successfully than organisms that are not as well suited. As a result, after several generations, the better-adapted organisms are the dominant ones, filtering out the less suited ones, known in layman’s terms as ‘survival of the fittest’.
Selective breeding has been around for thousands of years, and is a much faster process than evolution. Domesticated plants and animals have been selectively bred by humans to produce better, more desirable products. For example, cows have been selectively bred to produce more milk, apple trees to produce larger fruit, and wheat to be more resilient to disease. Despite the human interference, the principles of the breeding are still technically natural, because foreign DNA is not being inserted into the organisms. That is where GMO differs…

The Claims About GMO

Genetic modification has been the subject of heated debate in recent decades, and as a result, there are a number of myths mixed in with the truths.
GMO foods are all around us, and are basically impossible to avoid if you shop at supermarkets and eat a balanced diet. What’s more, producers do not have to label genetic modification in food, so if you do want to avoid it, it is extremely difficult.

There are a number of claims that suggest GMO food is not safe, with discussions focusing around four major areas of concern. These are ethical concerns, socio-economic issues, environmental impact, and human health. The first issue anti-GMO campaigners have raised is the idea that the technology is ‘too new for us to know if it is dangerous’. This may have some slim merit, however, genetically engineered plants became commercially available more than 20 years ago, and they had been tested in labs for a decade before that. Since then, more than 1,700 peer-reviewed safety studies have been conducted and published. Five of those were in-depth reports from the National Research Council, focusing on human health and the environment. And the current science on GMO food is that it is no more or less dangerous than conventional crops.

Next in line is the claim that it is not worth the risk because there are other ways to feed the world without GMOs. While this advanced farming technology isn’t about to solve the world’s food problems, it does have the potential to significantly increase crop production and security at a time when climate change and population growth threaten food supplies.
And probably the most worrying claim is, ‘GMO’s cause health problems, including allergies and cancer’. This claim comes from the idea that hazardous proteins like allergens and toxins are added to food during the genetic engineering process, which is a legitimate concern. It is, theoretically, possible for a new gene to express a protein that can incite an immune response. However, because of this risk, biotech companies perform extensive allergy and toxicity tests. The downside is, this sort of testing is voluntary, but if they are not conducted, the FDA can block the products.

GM Food And Nutrition

For people searching for a healthy lifestyle and eating natural whole foods, the idea of genetically modified food can be very off-putting. This is understandable, but when looking purely from a scientific nutritional point-of-view, the technology can actually improve the nutritional profile of food. This means it has the potential to assist in reducing the rates of malnutrition around the globe where certain nutrients are lacking. For example, golden rice has beta-carotene added to it, providing a dose of vitamin A, which is lacking in many diets.

While people in first world countries can readily purchase and consume safe, healthy food, micronutrient malnutrition is quite widespread in poorer countries. This affects more than 50 per cent of the population in the developing world, which is why GMO is being touted as a possible solution, or part-solution, to the problem. Transgenic methods, such as bio-fortification, which involves increasing a crop’s nutritional value through genetic engineering, is considered a potentially low-cost solution. However, this option and the current products under review have not been fully tested or approved yet.
There is one major cause of concern related to certain GMO crops, and that is the use of the herbicide glyphosate (roundup), which may be harmful to human health. GM crops that have been developed to be herbicide-resistant and sprayed with this herbicide have the potential to cause adverse effects, according to research. A further study of rats found that GMO corn sprayed with roundup caused cancerous tumors, potentially resulting from the toxic effects of the herbicide, or the genetic modification. The research was heavily criticized and was later retracted, but then republished in a different journal.

So, Are They Safe?

Over the course of a decade, between 2003 and 2013, more than 1,000 studies concluded that human health and the environment were not in any danger from the development or consumption of genetically engineered crops and food. Among the evidence compilation was a meta study of 50 research projects compiled by the European Commission. It concluded that the ‘use of biotechnology and of GE plants per se does not imply higher risks than classical breeding methods or production technologies’.
The reality is, GMO foods cannot be labeled as ‘healthy’ or ‘unhealthy’ at this stage. The health of them depends entirely on every individual genetically modified crop. However, the risks associated with genetically modified food are scientifically considered to be very low. They are not considered to be any riskier than selective breeding. Despite the fact that there is no evidence to date suggesting GMOs are harmful to humans, the controversy surrounding them continues. This may stem partially from a mistrust of biotech companies, and is not totally unwarranted. There are many scientific studies on the safety of GM food that pose potential conflicts of interest. However, there are also many independent studies that have been conducted, concluding the same thing.

Take Home Message

There is no current evidence to suggest that genetically modified food is harmful to human health. As far as nutrition and science is concerned, you have to look at the available evidence at the time. This, of course, may change over time, but at the moment, GMO food is considered safe to eat. The biggest question mark looming over this modern agricultural practice is the use of the herbicide, roundup. Some GMO crops have been bred to resist the effects of herbicides and pesticides, and when they are sprayed with roundup, they may have a toxic effect on human health when consumed. This is still the subject of heated debate, as is the science of genetic engineering. However, there is no reliable evidence that GMO food is harmful or toxic to human health.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Top 27 Foods for an Active, Productive, and Healthy Brain

Your brain is your most important organ, but often it goes unnoticed because it’s such a big part of who you are. Diets to improve the health of the heart get a lot of the spotlight, but the brain gets overlooked, which is ironic because it’s the thing that’s running the show. Many people are looking for ways to improve their brain health so that they can stay alert and active their whole lives. These foods will help the cause and help you function at your best now, and into the future.

1. Eggplant
Eggplant has been specifically noted as being good for the brain because it has certain antioxidants that help protect brain cell membranes. The idea that you’re born with all of the brain cells you’re going to have in your life is gradually being debunked, but it’s still important to protect them from damage. Eggplant is a very versatile vegetable and is easily incorporated into your diet as a side dish or as part of a main dish.

2. Broccoli
Is there anything broccoli isn’t good for? This vegetable has long been noted for its health benefits, but perhaps its most important feature is its effect on the brain. The potassium it contains helps the nervous system, which in turn helps the brain, and research suggests that broccoli could help contribute to the brain healing itself in the case of an injury. That’s pretty powerful stuff for a vegetable, and it’s not just limited to broccoli, but extends to the cruciferous vegetable family, including cauliflower and Brussels sprouts.
3. Garlic
Garlic is especially helpful for the brain because it has multiple factors that all contribute to proper brain function. It helps thin the blood, which increase the flow throughout the body, including to the brain. It also helps battle free radical damage to the brain, which has been associated with degenerative conditions like Alzheimer’s. Lastly, garlic has been shown to be effective in preventing and battling back tumors in the brain. Taking garlic supplements may be an easier way to get the requisite amount of garlic per day.
4. Oatmeal
Reducing the amount of cholesterol in your body not only helps your heart, but in turn helps the brain get the amount of oxygen it requires. Oatmeal is one of the top foods to help lower cholesterol, and therefore earns respect as a food that’s good for your brain. The glucose in oatmeal also provides sustenance to your brain, and is a big part of what your brain needs each day to survive. The carbs in oatmeal are broken down slowly, which is why it’s great for sustained energy and alertness, and why you don’t end up with a crash the way you do with “energy” drinks.
5. Dark Chocolate
If you’re a fan of chocolate, you’ll want to opt for dark because it has several advantages over milk chocolate. One of those advantages is that it’s shown to improve the amount of blood that flows to your brain. It’s been shown to lessen the chances of getting a stroke, which is one of the most debilitating things that can happen to your brain. They also contain antioxidants, which are absent from milk chocolate, and these antioxidants can slow the aging process, including the aging of the brain.

6. Lentils
Lentils are getting more mainstream attention, and it’s because of things like being good for your brain that are the reason. The fiber and antioxidants contained in lentils is what’s given credit, and they help keep the blood circulating to the brain. This can’t be overlooked, as it has a strong impact on how your brain operates on a day to day basis, and with time it can mean the difference between having a healthy, active brain and a sluggish, aged brain.

7. Almonds
If you’re not in the habit of having almonds handy as a snack, you may want to establish it. These crunchy snacks can help get you to the next meal, and help you avoid eating unhealthy foods in a moment of intense hunger. They contain a good dose of Vitamin E, which over time can help you maintain your cognitive abilities. These abilities include learning, problem solving, remembering, and paying attention. It’s hard to make the connection between what you eat and how you think, but there definitely is one.
8. Eggs
There are a few characteristics of eggs that make them good for your brain. The yolks are especially good for the part of your memory that helps you remember short term things, like where you parked. The protein that eggs contain, typically consumed in the morning as a breakfast, can keep your brain hitting all the right notes throughout the day. Go with pasture-raised aka cage-free eggs, and you can even get them fortified with omega-3 for added benefits.
9. Lean Meats
How can lean meats help your brain? They Not just any lean meats are recommended if you’re interested in improving your brain function. Tryptophan in many of the most popularly consumed meets will help you calm down during the day and sleep better at night. Most meats are also good sources of B Vitamins 6 and 12 which directly help the brain’s neurotransmitters and metabolism respectively Go with grass-fed organic meat to reduce the amount of antibiotics and growth hormones that are given to conventional livestock.
10. Salmon
The omega-3s found in salmon are beneficial to the brain, and salmon is often recommended on many diet plans for its high levels of protein. But hands down it is the omega-3s that are providing the most benefit to your brain, as these can actually help you think better, and can prevent the diseases of the brain that we’re all trying to avoid. It can even improve your moods, making you less hostile and depressed if eaten consistently. You can also eat sardines for many of the same benefits.

11. Peanut Butter
Peanut butter has healthy fats in the form of polyunsaturated and monounsaturated that your brain and body both need. For years these types of fats were lumped together with saturated fat and labeled bad as part of the low-fat and no-fat dieting strategies. But the more that is discovered about these fats the more it’s seen how essential they are to overall health. You’ll have to get the kind of peanut butter that is made from only peanuts, preferably organic, as you don’t want any of the additional oils that are added to many conventional peanut butter brands.

12. Red Wine
For several years wine has been recommended by doctors for its ability to thin the blood, and prevent heart disease and cancer. The resveratrol it contains has been shown to increase blood flow to the brain, but it’s especially unique because it’s able to cross the blood-brain barrier, something most antioxidants and other substances are unable to do. This means that the positive effects of antioxidants are able to reach your brain cells and protect them from damage. That’s why you’ve seen doctors saying to drink a glass of red wine daily, to provide daily support.
13. Banana
The potassium in a banana helps the brain, and low potassium levels can inhibit your ability to think clearly and focus. They also contain fiber to help you meet your daily fiber needs, and tryptophan to keep you in a good mood. It is often thought that tryptophan induces sleep, but what it really does is gets your serotonin levels going, which can make you feel calmer and help you sleep. Bananas also contain vitamins that are important for brain function.
14. Spinach
Yet another healthy benefit of spinach is that it can improve the health of your brain thanks to its phytonutrients and fiber, as well as essential minerals. The folate in spinach will help with the blood circulation to and from your brain. Spinach is also a detoxifying food, and works wonders on your liver, which in turn keeps your entire body humming along by removing toxins that can impair the proper functioning of all of your organs.
15. Kale
Kale is something of a wonderfood and is just now getting to be pretty mainstream, as we discover just how good it is for the body. It is just as healthy as spinach, if not more so, and has plenty of antioxidants, fiber, and iron to keep you feeling strong and healthy. Unlike spinach it falls under the category of cruciferous vegetables, which are noted as being a great group of foods for the brain, as well as the heart and other systems.
16. Brown Rice
Making the switch from white rice to brown rice can actually help your brain, as well as the rest of your body. The reason is that more B Vitamins are in brown rice, and these have an effect on how well your brain works. White rice, on the other hand, loses many of these vitamins during the process of making it white, and therefore you’re missing out on plenty of additional nutrients, the kind you get in brown rice.
17. Tomatoes
Because of their lycopene content, tomatoes have been recommended by the medical community for well over the last decade. They are getting extra attention as of late for the promising signs that they can help prevent Alzheimers, Parkinson’s, dementia, and other degenerative diseases of the brain. Eat your tomatoes cooked to absorb the most lycopene from them, although they’ll still contain some in raw form, cooking them releases much more.
18. Whole Grains
Even though there are a large number of diets advocating getting rid of grains, including gluten-free and Paleo diets, research has shown that whole grains can provide your brain with what it needs to stay alert and on the ball. The reason is that these foods often provide you with improved heart health, which improves your circulation, and also improves your brain. It’s all connected, so it’s important to keep everything flowing well throughout the entire body.
19. Water
Being in a dehydrated state can cause headaches and lightheadedness, and can make it hard to focus on the task at hand. Keeping yourself hydrated throughout the day is key to your daily brain functions. It’s not the easiest habit to develop if you’ve gone without the right amount of water intake for a long time, and it’s important to gradually get more water over time, so you don’t flood the system. Rehydrating yourself first thing in the morning is a good way to start the day, as you’ve gone a full night without any fluid intake.
20. Avocados
Avocados are a great resource for those trying to optimize their brain cells. First, they have healthy fats that help to increase blood flow throughout the body. They also contain almost as much potassium as a banana, which helps oxidize your brain. They are also great for lowering blood pressure, which in turn helps the brain stay healthy. You don’t have to go overboard with them, simply use it as an add-on to one meal a day.

21. Green Tea
The antioxidants in green tea is what gives it so much notoriety, and in addition to helping you lose weight and fight off cancer and heart disease, green tea is a boon to the brain. Unlike many of the other items on this list, green tea has been shown to potentially help your brain produce new brain cells, something that for years neurologists thought was impossible. In order to get the best results possible you have to be willing to drink up to two cups per day, and it’s uncertain if the damaging effects of the caffeine in green tea outweigh the benefits.

22. Flax Seed
Flax seeds are known for the omega-3s they contain, as well as a large amount of fiber for such a small seed. Both of these will do wonders for the brain over time, and it’s easy enough to start getting more flax into your life. These little seeds can be mixed into soups, added to oatmeal (another item on this list), or added to a green smoothie made with kale or spinach (also on this list) as a brain-boosting pick-me-up.
23. Cantaloupe
This delicious melon can actually be used to improve your brain. Keeping the seeds in the melon is a good idea if you’re eating it for brain health. They contain omega-3s and are often tossed down the garbage disposal during the preparation process. These essential fatty acids are used not only by the brain but by the rest of the body, and it’s important to get enough of them each day.
24. Cashews
Cashews contain Vitamin E which helps you continue on with life as you know if for a longer time than if you didn’t get enough of it. It also contains plenty of healthy fats, which helps the body regulate blood flow. When choosing your cashews, go for organic and raw varieties instead of roasted or salted to avoid unnecessary fats and sodium.
25. Pumpkin Seeds
Perhaps you’ve only eaten pumpkin seeds a few times after carving a pumpkin for Halloween. But they’re getting more and more press for their healthy contents, and they make a strong case for being labeled a superfood. Their magnesium content helps the heart, which in turn helps the brain, and it also helps the body relax. Feeling relaxed puts the brain in a state where it can think better and more clearly.

26. Blueberries
The antioxidant value of blueberries has been well established, and they have been credited with everything from helping to prevent cancer, to making heart disease less likely. They are also known for helping the brain stay unharmed from free radicals, and this is thought to be a contributor to conditions in the brain that develop as you get older. Eating blueberries on a regular basis should help you stay coherent longer into your life.

27. Carrots
You may have been aware that carrots are good for your eyes, two very important organs, but they’re also good for your brain. It’s often taken as a given that your memory will get worse as you age, but carrots contain luteolin which helps prevent that from happening. The good news is that you can get this benefit both from eating carrots, or from drinking carrot juice.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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Top 23 Anti-Aging Foods to Turn Back the Clock and Feel Younger

Anti-aging can take on many different forms: it can refer to the way you look, the way you feel, as well as your longevity, how long of a life you’ll have. Several of these foods touch on all of these aspects, helping you to look better, feel better, and live longer. All that’s needed is to start incorporating them into your regular menu more often, and enjoying the benefits they provide. Start eating more of them today and you’ll feel the benefits right away.

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How 17 Foods That Help You Sleep Better?

Getting a good night’s sleep is imperative, and there are foods that can actually help you sleep better. Perhaps you already know of some foods that will keep you up past your bedtime, like coffee and cola, but there are foods that provide vitamins and minerals that trigger your body’s natural sleep signals, making you feel sleep and helping you stay asleep once you’re there. Incorporate the following foods into your diet to see just how much of a difference it can make to your quality of sleep.

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How 18 Metabolism Boosting Foods is Making the World a Better Place

When it comes to losing weight and being healthier overall, increasing your metabolism plays a big part. A faster metabolism helps you with digestion, and helps burn off fat and pounds, even while you’re sleeping. Conversely, a slow metabolism can thwart your dieting and weight loss efforts and leave you in a state of frustration, feeling like you’re genetically programmed to be heavy. Here are foods that have been shown to help give your metabolism a boost and get you on your way to a fitter you.

Almonds

You don’t want to go too big on the almonds, because their fat content can undo any boost they have to your metabolism, but research suggests that almonds and other tree nuts can help you out due to the essential fatty acids they contain. The good thing is they taste great, so you can use them as a snack to hold you over until your next meal, or you can chop them up and use them to top a main or side dish. Green beans are one vegetable that lends itself well to slivered almonds. And if you want to liven things up you can get similar benefits from other nuts like walnuts or cashews.

Asparagus

Some claim that asparagus is a negative calorie food, requiring more calories to chew and digest it than it contains. While this may or may not be the case, it’s clear that its caloric load is low, while it nutrient load is high. It makes a great food for dieting because of its unique and delicious taste. It’s a great side sitting next to a lean meat. Get the organic kind if available, as this will help keep it a very healthy vegetable to assist you in your efforts.

Beans

Beans are often suggested for those wanting to lose weight because their nutrient makeup is such that they have a very positive effect on your metabolism. While they may be colloquially known as the musical fruit, they are definitely worth exploring if you don’t currently include them in your regular diet. They make a great side dish for most lunches and dinners, and they can easily be added to soups and chili to make them more robust and flavorful. In the Slow Carb Diet featured in The Four Hour Body, beans are front and center for their slow-burning properties.

Cruciferous Vegetables

The B Vitamins that are contained in foods like Cabbage, Brussels Sprouts, Broccoli, Cauliflower, and others has a healthy effect on your metabolism and can really start to turn things around if you previously didn’t give much care or attention to the matter. These aren’t the easiest veggies to increase your intake of, but if you look for recipes that contain them they’ll usually include them with other ingredients that make them taste better than eating them straight.

Celery

Celery is one of those quintessential diet foods that you see people unhappily gnawing on in lieu of ice cream and hamburgers. But aside from the stereotype, there is something to be said for eating celery if you want to turn over a new leaf and get your metabolism going. It’s thought of as a thermogenic food, and also has high levels of calcium to boot. Try dipping them in organic peanut butter so that you can get some good fats along with this time-tested metabolism booster.

Coconut Oil

For a long time coconut oil was not suggested as a good oil to use because of its high fat content. Now we know more about good fats vs. bad fats and it’s become clear that there are plenty of benefits to consuming coconut oil, including the positive results on the metabolism. The only thing is that you can’t rely on just this for your efforts, as it only provides a minimal boost, and it doesn’t last indefinitely.

Coffee

Whether or not you want to start drinking coffee to speed up your metabolism is up to you. It’s often mentioned as a food that can help you burn calories, but at the same time it takes its toll on the liver, and you should drink 3 extra cups of water for every cup of coffee you have in order to help your liver flush out the caffeine and stay hydrated. You’ll also have to take care not to add a bunch of sugar and cream, or go with a specialty coffee that will have way too many calories and carbs.

Cucumbers

You might not look at cucumbers the same way the next time you see them in a your salad. There are plenty of reasons why they play nicely into your metabolism-boosting strategy. They’re packed with water, so they help to hydrate your body, plus they have plenty of vitamins, nutrients, and fiber, all with very low caloric levels. You can try adding them to more than just salads. Cucumber slices or sticks can make a nice side dish to a sandwich or wrap, and can be combined with other vegetables in a healthy mix.

Easy-to-Find Fruits

Maybe you heard the debates going on about exotic fruits like the acai berry, or noni fruit. But you don’t have to get exotic in order to find fruits that will serve as a boost to your metabolism. You can find items like Strawberries, Raspberries, Pears, Peaches, Apples, Oranges, and Grapefruit at your local supermarket. Opt for organic whenever possible, and realize that it’s a matter of tipping the balance so you’re eating more of these foods than you are foods that can slow your metabolism down.

Ginger

The best way to start getting more ginger is to use it when cooking other foods. It’s not like you can sit around eating a bunch of ginger root. But it does add a good amount of flavor, and has been shown to have metabolism-increasing properties. Dr. Oz recommends tossing into your next stir fry, and if you use skinless boneless chicken breast, spices, and veggies like celery and carrots you’ll soon have a calorie burning meal that will hold you over for hours.

Green Tea

Green tea has plenty of health benefits, and shows up as a superfood on many lists of the healthiest things you can put in your body. If you’re looking for increased metabolism production you might be surprised to learn that the EGCG in green tea is often used by diet pill manufacturers for this very reason. Rather than mess around with the risk and expense of weight loss pills, it’s better to go with the natural source and increase your intake of green tea. If hot tea isn’t your thing, brew a pot and let it cool or pour it over ice.

Lean Meats

Lean meats should be combined with exercise to help you develop leaner muscles which in turn leads to an increase in your metabolism. They should have a good amount of protein to them, with fewer calories and fat than their non-lean counterparts. Examples of quality protein you can add to your diet in order to help strengthen your muscles are chicken breast, turkey breast, When making a meal that’s great for your body take some vegetables found on this page, as well as the spices listed below, use the on these lean meats and you’ll be on your way.

Lemon

Adding a lemon wedge or slice to your water does more than just make it taste better, it also helps to cleanse the digestive tract. You don’t have to go on any zany Lemonade Diet or take extreme measures, and it’s best not to rely on lemons or any other of these foods to have a huge effect on your metabolism. But they can all work in tandem with each other, and with an increase in the amount of exercise you get each day, and you’ll see the positive effects soon enough.

Melon

Popular melons like Honeydew and Cantaloupe not only taste great, but are also low in calories and have been featured in countless diet books and programs. The cantaloupe especially has been thought to be a good that contains fewer calories than it takes to eat it, meaning that you’re actually losing weight by consuming it. It’s never been proven, but these are still great foods to add to your diet, and they can be found year round in the produce department.

Oatmeal

Oatmeal is a good start to the day for most people. Compared to other breakfast options it has plenty more fiber, and as your body works to break it down and pass it through it revs itself up and burns off more calories. It’s also been shown to lower your cholesterol, so there’s plenty of reason to eat it. Just be sure you don’t have a gluten allergy or gluten sensitivity, or you won’t be able to get the same sort of benefits that others get from consuming it.

Spices

There are plenty of spices out there that have been shown to be able to charge up your metabolism. Up for your consideration are Curry, Black Pepper, Mustard, Cayenne Pepper, and Cinnamon. You don’t have to eat spoonfuls of these spices directly, but don’t be shy with them, as they can help to add flavor to otherwise bland foods. If you spot other foods on this list that you don’t fancy eating, try spicing them up with the above spices and you’ll be serving up a one-two punch to a sluggish metabolism.

Spinach

Spinach puts up some respectable numbers in the B Vitamin department, which leads to a more productive metabolism. And aside from the direct relation, it’s also good for muscle function. If you’re strength training, spinach will help your muscles recover, and this will lead to a faster metabolism because you’ll end up with better muscle mass which directly leads to burning up more calories, even when you’re asleep.

Water

Keep all of your organs happy and functioning the way they should be making sure you get enough water each day. Your metabolism won’t be at its best when your body is yearning for hydration. Any drink other than water helps to dehydrate the body, so it’s really easy to get into a dehydrated state, and harder than you might think to get properly hydrated. Start off slowly, but introducing one new glass of water in phases and see how your body responds.

Keep in mind that it’s not necessary to switch your diet to only these foods or do anything extreme. Just try to get more of them into your daily menu than you currently do and you should start to see the results of your efforts. Revving up your metabolism is not something that happens overnight, so don’t look for a quantum leap. Your body needs time to adjust to your new way of eating. But if you’re consistent it will get the hint and start paying dividends.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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