Eat selenium-rich foods every day to help you feel better

Eat selenium-rich foods every day.

Selenium is a mineral that acts like an antioxidant in the body. What do antioxidants have to do with feeling better and minimizing bad moods? Research suggests that the presence of oxidative stress in the brain is associated with some cases of mild to moderate depression in the elderly population. 

One study evaluated the depression scores of elderly people whose daily diet was either supplemented with 200 micrograms of selenium a day or a placebo. Although more research is needed to confirm the findings, the group taking selenium had higher amounts of selenium circulating in their blood and significant decreases in their depression symptoms.

Try to get at least the recommended daily allowance for selenium: 55 micrograms a day for men and women.

Whole grains are an excellent source of selenium. 

By eating several servings a day of whole grains such as oatmeal, whole-grain bread, and brown rice, you can easily get 70 micrograms of selenium. Other foods rich in selenium include:

• Beans and legumes
• Lean meat (lean pork or beef, skinless chicken or turkey)
• Low-fat dairy foods
• Nuts and seeds (especially Brazil nuts)
• Seafood (oysters, clams, crab, sardines, and fish)

 Info source : http://www.m.webmd.com/depression/features/foods-feel-better

Arginine food sources:

Arginine-rich foods include red meat, fish, poultry, wheat germ, grains, nuts and seeds, and dairy products.

Info source: http://www.m.webmd.com/a-to-z-guides/arginine-heart-benefits-and-side-effects

7 muscle foods (groups) for men (by WebMd)

7 muscle foods (groups) for men (by WebMd)

Nutrition Game Plan 

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(1) Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids. Vegetables contain small amounts of protein.

(2) Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium. Sports nutritionists Christine Rosenbloom, PhD, RD, and Nancy Clark, RD, recommend chocolate milk as a good workout recovery beverage. If you are lactose intolerant, you can try yogurt with active cultures.

(3) Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids including leucine, which, Rosenbloom says, is thought to be a trigger for muscle growth.

(4)  Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.

(5) Eggs "contain all of the essential amino acids," Rosenbloom says. One a day is fine according to the 2010 Dietary Guidelines, but don’t throw out the yolk. According to Rosenbloom, "Half the protein is in the yolk along with other import nutrients like lutein for eye health.”

My note: the maximum of eggs should be 2 to 3 per week to avoid high cholesterol problem. 

 

(6) Nuts -- unsalted and either raw or roasted -- are a good source of protein. They also contain vitamins, antioxidants, fiber, and healthy fats.

(7)  Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants.

 

For more details, please see Info source:

http://www.m.webmd.com/men/features/muscle-foods-for-men?page=1

Seven Revolutionary Tips to Improve Brain Health (By www.pcrm.org)

Info source:

http://www.pcrm.org/media/online/aug2013/seven-revolutionary-tips-to-improve-brain-health

Seven Revolutionary Tips to Improve Brain Health

New Dietary Guidelines for Alzheimer’s Prevention developed by the Physicians Committee and an international panel of brain researchers were released last month at the International Conference on Nutrition and the Brain. The seven dietary principles promote brain health and can reduce the risk of Alzheimer’s disease.
“We potentially have the capability to prevent a disease that is poised to affect 100 million people worldwide by 2050. Why wait?” says Physicians Committee president Neal Barnard, M.D.
The guidelines are as follows:

1. Minimize your intake of saturated fats and trans fats. Saturated fat is found primarily in dairy products, meats, and certain oils (coconut and palm oils). Trans fats are found in many snack pastries and fried foods and are listed on labels as “partially hydrogenated oils.”
2. Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should be the primary staples of the diet.
3. One ounce of nuts or seeds (one small handful) daily provides a healthful source of vitamin E.
4. A reliable source of vitamin B12, such as fortified foods or a supplement providing at least the recommended daily allowance (2.4 mcg per day for adults) should be part of your daily diet.
5. When selecting multiple vitamins, choose those without iron and copper, and consume iron supplements only when directed by your physician.
6. While aluminum’s role in Alzheimer’s disease remains a matter of investigation, it is prudent to avoid the use of cookware, antacids, baking powder, or other products that contribute dietary aluminum.
7. Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking three times per week.

To read the complete Dietary Guidelines for Alzheimer’s Prevention, visit PCRM.org/Alzheimers.

Increase Dopamine Through Diet, Exercise and Adequate Sleep ( by wikiHOW):

Increase Dopamine Through Diet, Exercise and Adequate Sleep ( by wikiHOW):

Info source: http://m.wikihow.com/Increase-Dopamine

(1) Eat foods rich in tyrosine. Almonds, avocados, bananas, low-fat dairy, lima beans, sesame seeds and pumpkin seeds may all help your body to produce more dopamine.

(2) Increase your intake of antioxidants. Dopamine is easy to oxidize, and antioxidants may reduce free radical damage to the brain cells that produce dopamine. Many fruits and vegetables are rich in antioxidants, including:

--- Beta-carotene and carotenoids: Greens, orange vegetables and fruits, asparagus, broccoli, beet.

--- Vitamin C: Peppers, oranges, strawberries, cauliflower, Brussels sprouts.

--- Vitamin E: Nuts and sunflower seeds, greens, broccoli, carrots.

(3) Avoid food that inhibits brain function. Such foods may include refined packaged foods, refined white flour, cholesterol, caffeine, and saturated fats. 

(4) Exercise regularly. Exercise increases blood calcium, which stimulates dopamine production and uptake in your brain. Try 30 to 60 minutes of walking, swimming or jogging to jump-start your dopamine

(5) Get plenty of sleep. Your brain uses very little dopamine while you sleep, which helps you to build up your supply naturally for the next day. Get at least 8 hours of sleep per night.

Add a Daily Dose of Nuts and Chocolate to boost your brain power

Add a Daily Dose of Nuts and Chocolate to boost your brain power

Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age. 

Dark chocolate also has other powerful antioxidant properties. And it contains natural stimulants like caffeine, which can enhance focus and concentration.

Enjoy up to an ounce a day of nuts and dark chocolate to provide all the benefits you need without excess calories, fat, or sugar.

Info source:

http://www.webmd.com/add-adhd/slideshow-brain-foods-that-help-you-concentrate?ecd=wnl_lbt_072713&ctr=wnl-lbt-072713_ld-stry_2&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

Top 10 Stress-Fighting Foods and 4 Foods to Avoid (From todaysdietitian.com)

Info source:

http://www.todaysdietitian.com/healthandnutrition/health/fight-stress-with-food.shtml

Top 10 Stress-Fighting Foods

1. Spinach contains magnesium, which helps improve your body’s response to stress and may prevent migraine headaches.
2. Asparagus is a good source of folic acid, which produces serotonin and helps stabilize mood.
3. Beef helps stabilize mood by supplying zinc, iron, and B vitamins.
4. Dairy products such as milk and cottage cheese provide protein and calcium.
5. Nuts and seeds are good stress-fighting snacks. In addition to containing vitamin B12, magnesium, and zinc, almonds also provide vitamin E, which, like vitamin C, fights stress-related free radicals that cause heart disease. Walnuts and pistachios are known to lower blood pressure. Sunflower seeds include folate, which helps produce dopamine, a pleasure-inducing brain chemical.
6. Fruits such as oranges and blueberries contain vitamin C, which fights cancer-causing free radicals. Blueberries also counteract the effect of hormones such as cortisol, and bananas provide potassium, which lowers blood pressure.
7. Fish containing omega-3 fatty acids, such as salmon, can boost serotonin levels and limit the production of anxiety hormones such as adrenaline and cortisol.
8. Avocados are a good source of monounsaturated fat and potassium, which lower blood pressure.
9. Milk, including skim milk, is high in antioxidants and vitamins B2 and B12 and also provides protein and calcium, which can reduce muscle spasms and tension and soothe PMS.
10. Crispy rice cereal or corn flakes aren’t necessarily low in sugar; however, they offer B vitamins and folic acid, which reduce stress. Have a bowl of whole-grain cereal with milk for a stress-fighting breakfast.

4 Foods to Avoid
1. Caffeine, found in coffee, tea, soda, and chocolate, can cause anxiety and raise stress hormone levels.
2. Sugar causes spikes in blood glucose levels and increases insulin. This affects your adrenal glands, which regulate stress hormones and help the thyroid regulate body weight.
3. Trans fatty acids such as hydrogenated vegetable oil are found in many baked goods and can hinder the immune system and increase the risk of heart disease.
4. Alcohol puts more sugar in the body, and excessive consumption can damage the adrenal glands.

Diet for good mood and good mental health (by Mental Health Foundation, UK)

There are strong links between what we eat and how we feel, for example, caffeine and sugar can have an immediate effect.

But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.

A diet that’s good for your physical health is also good for your mental health.

A healthy balanced diet includes:

(1) Lots of different types of fruit and vegetables
(2) Wholegrain cereals or bread
(3) Nuts and seeds
(4) Dairy products
(5) Oily fish
(6) Plenty of water

Eat at least 3 meals each day and drink plenty of water. Try to limit how many high-caffeine or sugary drinks you have, and avoid too much alcohol.

Please Note: The advice on this page may not apply if your doctor or dietician have given you specific dietary advice, e.g. if you are a kidney patient or a diabetic.

The above info is from:

http://www.mentalhealth.org.uk/help-information/10-ways-to-look-after-your-mental-health/eat-well/?view=Standard

Nuts and seeds and your bones

Nuts and Seeds

Nuts and seeds can bolster bone health in several ways. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.

Info source:
http://www.m.webmd.com/a-to-z-guides/ss/slideshow-superfoods-for-your-bones?ecd=wnl_din_041113&ctr=wnl-din-041113_promo_3&mb=GULHw1r0yczQttMGkoWNR@HnVev1imbCX2R/DNcXcrE=

Nuts and seeds and dark chocolate are brain booster

Take a Daily Dose of Nuts and Chocolate
Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age.

Dark chocolate also has other powerful antioxidant properties. And it contains natural stimulants like caffeine, which can enhance focus and concentration.

Enjoy up to an ounce a day of nuts and dark chocolate to provide all the benefits you need without excess calories, fat, or sugar.

Info source : http://www.webmd.com/add-adhd/slideshow-brain-foods-that-help-you-concentrate?ecd=wnl_wmh_030413&ctr=wnl-wmh-030413_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

How to use Food Dehydrator to make Crispy Nuts and Seeds

Info source: http://www.culturesforhealth.com/10-ways-to-use-a-food-dehydrator

How to use Food Dehydrator to make Crispy Nuts and Seeds

Crispy Nuts and Seeds: Soaking and drying nuts and seeds reduces phytic acid and enzyme inhibitors which can prevent absorption of nutrients. Many nuts (walnuts, almonds, etc.) should be soaked overnight in salt water and then dried at no more than 150°F for 12-24 hours until nice and crispy. A bonus: Soaked and dried nuts and seeds often taste better.

Foods for healthy hair

The same nutritious foods that are good for your body promote stronger, healthier hair. The protein and omega-3 fatty acids in salmon and nuts produce a healthier scalp. Nutrients found in leafy vegetables, beans, and carrots are also good for your hair. Beware of fad diets aimed at quick weight loss. Deficiency of some nutrients, such as zinc, biotin, or protein, can lead to brittle hair or hair loss.

Source: http://www.webmd.com/healthy-beauty/ss/slideshow-best-kept-hair-secrets?ecd=wnl_day_041412

Nuts and seeds are good for healthier brain

Nuts and seeds are good for healthier brain

According to http://www.webmd.com/diet/guide/eat-smart-healthier-brain

Nuts and seeds are 'superfoods'. If you add whole grains to your daily diet, and you will increase your odds of maintaining a healthy brain for the rest of your life.

Nuts and seeds are good sources of vitamin E, says Steven Pratt, MD (author of Superfoods Rx: Fourteen Foods Proven to Change Your Life.) explaining that higher levels of vitamin E correspond with less cognitive decline as you get older.

Add an ounce (28.3495 grams) a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini.

Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts.