superfoods – HEALTH BUDDHA

Which Nutrient Does Our Body Needs to Produce Good Energy?

Our bodies need various nutrients to fuel us and produce good energy, but some of the most important ones include carbohydrates, proteins, and fats. Carbohydrates provide quick energy for our bodies, while proteins and fats provide sustained energy throughout the day.

I’m here to share some information about the nutrients our bodies need to produce good energy.

Let’s Take a Look at Which Nutrients are Best for Our Body to Produce Good Energy

When we think about energy, we often imagine it as a burst of light or a spark of electricity. However, the energy that fuels our bodies is a bit different. Our bodies convert the food we eat into energy through a process called metabolism.

In order to sustain good energy levels throughout the day, our bodies require a variety of nutrients. Here are some of the key players:

Carbohydrates: These are the body’s main source of energy and are found in foods such as fruits, vegetables, grains, and dairy products. Carbohydrates are broken down into glucose, which is used by our cells for energy. Simple carbohydrates, such as those found in sweets, provide a quick energy boost, while complex carbohydrates, such as those found in whole grains, provide sustained energy over a longer period of time.
Proteins: Proteins are the building blocks of our bodies, and they also play a role in energy production. They are found in foods such as meat, poultry, fish, legumes, and dairy products. When our bodies don’t have enough carbohydrates for energy, they can turn to proteins as an alternative energy source.
Fats: Fats are an essential energy source, and they also help to absorb and store fat-soluble vitamins. Healthy fats, such as those found in nuts, seeds, and olive oil, can provide sustained energy throughout the day. However, it’s important to limit the amount of saturated and trans fats in your diet, as they can increase your risk of heart disease.
Vitamins and Minerals: Vitamins and minerals are essential for many of the processes that occur in our bodies, including energy production. B-vitamins, such as B12 and B6, play a role in energy metabolism, while iron helps transport oxygen to our cells, which is necessary for energy production.
Hydration: Last but not least, hydration is crucial for maintaining good energy levels. Our bodies are made up of 60% water; every cell, tissue, and organ requires water to function properly. Dehydration can lead to fatigue and decreased energy levels, so it’s important to drink plenty of water throughout the day.

Vitamins and minerals like B vitamins and iron are also important, as they help convert food into energy. And let’s not forget about hydration! Drinking enough water is crucial for maintaining energy levels and keeping our bodies functioning optimally.

So next time you feel a bit low on energy, think about what you’ve been eating and drinking. It’s time to add some more colorful fruits and veggies to your plate or drink a glass of water. Your body will thank you!

Conclusion

So there you have it! A friendly and colorful rundown of the nutrients our bodies need to produce good energy. By incorporating a variety of nutrient-dense foods into your diet, along with plenty of hydration, you can help keep your energy levels sustained and shining bright, like a spark of electricity.

Boost Your Brain Health with Plant-Based Foods 2022

Featured by naria96, posted in Health

The core of the body is the brain. It is the crucial organ of the nervous system that navigates the senses, receives information, and sends commands, makes decisions, and changes forever. It is always important to replenish the brain with the best nutrients.

Even the wish to look good will lead to an excessive focus on the physical benefits of a healthier lifestyle. Yet eating a healthy, plant-based diet, for instance, would do more than make your body look good; it will also allow the brain to perform at an optimum state, and that can be one of the key factors behind attempts to eat well.

The comprehensive health benefits of plant foods said by the associate health check particularly for optimum brain function, are highlighted by research and studies done by the health experts. There is a variety of vitamins, nutrients, and foods that helps to boost your ability to perform at optimal. Here are a few super-foods that are appropriate fuel to your brain and body.

Food: –

Tomatoes: – The lycopene antioxidant is found in tomatoes. The antioxidant can help shield your body from harm caused by compounds known as free radicals. As free radicals outweigh antioxidants, oxidative stress in the body can contribute to conditions such as cancer and dementia. Vitamin C is abundant in tomatoes too.

Blueberries: – Blueberries has a large number of anthocyanins – a group of compounds of plants with anti-inflammatory and antioxidant properties – may aid with short term memory. It will lead to treating neurodegenerative disorders. Research of associate health check has also shown that blueberry antioxidants can allow enhanced interaction between cells in the brain.

Nuts and Seeds: – Nuts are a good source of vitamin E, which, according to study, will help reduce cognitive loss. Research showed investigating the brain function of older people showed that people who eat nuts daily have a better memory than people who don’t.

Avocados: – The fruit-filled with vitamin K and folate, avocados prevent the blood clots in the brain from a stroke. The memory and focus are improved. In addition, it lowers blood pressure because they are rich in healthy insaturated fat and because high blood pressure is associated with cognitive impairment.

Herbs, Spices, and Oils: –

Turmeric: – Turmeric is a luscious yellow spice that brings both color and flavor, it’s perfect for you. It has a component known as curcumin that can support the brain directly via the blood/brain barrier. The antioxidant and anti-inflammatory effects of curcumin will benefit you in many ways when it is present.

Coconut Oil: – In addition to major mental health benefits, the coconut oil can also be a staple in your kitchen as it makes the skin and hair soft and glossy. This is an anti-inflammatory, capable of reducing memory loss with age.

Rosemary: – The herb contains carnosic acid, which protects the brain from neurodegeneration, aging, stroking, and Alzheimer’s disease, which is found in Rosemary. For spice and super-food, sprinkle it on soups, vegetables, casseroles, and stews.

Associate health check says to eating the right foods and taking proper vitamins and other nutrients help support your brain, muscles, and heart.

Complete Your Fitness Resolution with Top Supplements 2021!

Featured by naria96, posted in Health

In every corner of the world, people make a resolution to get fitter physically and lead a healthier lifestyle. Regardless of what the aim is (muscle growth, weight loss, power development), you will grow very quickly if you commit to a healthy diet schedule and a well-structured fitness regimen.

Exactly what the word implies is the purpose of supplements: to enhance your health if you want to see real, long-term results. Supplements are additional support to your diet and fitness to offer a fit body with nutrients to fulfill the basic necessities of your body.

Each body has a different reaction to a specific dietary supplement, so it’s a perfect place to start and learn which nutrients are validated by reliable scientific tests and how they can help you as a consumer. As per research, I’ve highlighted top supplements that are effective in day-to-day use for better results.

Whey Protein: – Protein is essential if you want to create muscle, lowering blood pressure, treat Type 2 Diabetes, and reduce inflammation, etc. Whey Protein is a blend of proteins that, in the process of cheese making, are separated from the whey, which is the liquid component of milk. Milk comprises two main protein types: casein (80%) and whey (20%).
Creatine: – Creatine is a perfect addition before or after workouts and is easy to blend or use by itself in the protein shake. The benefits of Creatine treatment it has been shown that it helps to improve muscle size and increased energy and strength. It is suitable for someone who performs a workout requiring small blasts of high strength, such as lifting weight or sprinting.
BCAAS: – The major building blocks of the body are ramified chain amino acids (BCCAs). By resisting a cycle known as catabolism, BCAAs allow the body to retain its muscle mass. While the body cuts muscle down to capacity, it breaks down. For BCAAs, you can add before, after, or even drink them all day long.
Casein: – You can break down muscle fibers while you exercise weight daily. Protein helps to improve and strengthen muscles. You go without eating food for a few hours while you sleep. This will result in muscle weakness over an amount of time, but even though you’re sleeping, you do need energy for normal body function. By adding casein, you can gradually unlock your body’s protein when your body is fasting.
Vitamin K2: – Vitamin K1 is the extract of green leafy plants, but K2 comes from animal meat, particularly the liver. It comes from animal sources. It also can increase bone strength and reducing your blood vessel’s calcium production, thereby decreasing your arterial calcification and the risk of stroke and heart disease. This supplement helps, in particular, vegetarians who lack animal food nutrients.

Conclusion

The above supplements boost your preparation and help you not only get going but hold your goals up and conquer them. Make sure all these products are reviewed by nutritionists and fitness professionals in a safe, nutritious diet.

5 Incredibly Healthy Foods for Heart

Featured by naria96, posted in Health

Heart disease causes about a third of the world’s deaths. Eating habits play a crucial role in cardiac health and can affect your risk of heart disease. Such foods, which are all risk factors for heart disease, can affect blood pressure, triglycerides, levels of cholesterol and inflammation.

Your heart is a mechanism that needs to be finely tuned. You have to give it the right fuel to keep it alive. And that means choosing a balanced diet for your heart is essential. Five incredibly healthy foods to strengthen the heart and blood vessels are mentioned below.

Know the best nutrients your heartbeats, together with tips for making these foods a part of your everyday meals.

Asparagus:

Asparagus is a healthy folate source to avoid the formation in the body of an amino acid called homocysteine. The health consequences of cardiovascular disorders, such as coronary artery disease and stroke, are linked with high levels of homocysteine.

Lentils, peas, beans, and chickpeas:

The amounts of LDL or “poor cholesterol” can all be greatly decreased with beans, peas, chickpeas, and lenses — commonly referred to as legumes and pulses. They also are loaded with starch, proteins, and antioxidant polyphenols all of, which have a beneficial effect on the heart and overall health.

Berries:

Berry also includes antioxidant polyphenols, which contribute to reducing the risk of heart disease. Berries are a major fiber, folate, iron, calcium, vitamin C source, and have low-fat content.

Broccoli:

Many studies show that consuming steamed broccoli can reduce your cholesterol and heart disease.

Chia seeds and flaxseeds:

This seed is an abundant natural source of omega-3 fatty acids, for example, alpha-linolenic acid. Omega-3s have many positive results, including lower triglyceride concentrations, LDL, and total cholesterol. These also lower blood pressure and minimise the development of fatty artery plaques. The risk of heart problems, such as thrombosis and arrhythmia, is decreased by omega-3s.

Nuts:

Eating nuts are a healthy choice for hearts; it has omega-3 fatty acids, protein, vitamins, minerals, and filled with good carbohydrates. The nuts you should eat are almonds, hazelnuts, pistachios, peanuts, and walnuts.

Spinach:

By consistently consuming good magnesium sources, you can help ensure a safe heart. Spinach is among the finest dietary sources of magnesium, and a range of health benefits are linked with Popeye’s favourite snack.

Tomatoes:

Tomatoes have a lot of nutrients that can help to preserve the health of our hearts. The small red fruits are full of fibre, potassium, vitamin C, folate and choline, all good for the skin and heart. In addition to helping prevent heart disease, potassium is beneficial to bones and muscles and helps to stop the development of kidney stones.

Researchers concluded that increased intake of potassium while reducing intakes of sodium is the most significant dietary adjustment while seeking to minimise cardiovascular risk.

Conclusion

The link between diet and heart disease is reinforced as new research emerges. You can affect any aspect of your heart’s health, from blood pressure and inflammation to cholesterol and triglycerides. Every nutritious, well-equalized diet can help to maintain your heart’s shape and reduce your risk of heart disease.

Health Benefits of Plant-Based Omega-3 Fatty Acids

Featured by naria96, posted in Health

In our daily intake of food Omega-3, fatty acids are essential to include in our diet for better health. When the human body is unable to develop such essential polyunsaturated fatty acids alone, it depends on omega-3-rich foods to obtain health benefits for the body. Extremely crucial are omega-3 fatty acids. They have many other good health advantages for the mind and body. Yes, very few nutrients as omega-3 fatty acids were researched too extensively.

Most plants are rich in one type, alpha-linolenic acid (ALA). The body creates with the help of ALA to produce two additional omega-3s, docosahexaenoic acid (DHA) and eicosapentaenoic (EPA). The three of them work on improving heart safety, reducing stroke chances, and enhancing sleep quality. A healthy, organic diet not only delivers the essential omega-3 amounts but also offers a double benefit of high fiber quality, which provides an extra boost for bad cholesterol, inflammation, and other illnesses and health conditions.

Although plants do not always have the praise when it comes to ALA and other Omega-3, there are lots of green plants, seeds, nuts, vegetables, and oils that have a vast level of health benefits. I’ve highlighted a few foods and health benefits of Omega-3, so scroll down to check them.

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Foods you should consume to gain Omega-3 in your body:-

Flax seeds linseed superfood healthy organic food.

Flax Seeds: – This is one of the most well-known natural ALA sources. It is revered because of its cardiac health effects, including lowering blood pressure, avoiding clot forming, decreasing triglyceride, minimizing inflammation, and more.

Chia Seeds: – Such as Flax, Chia seeds, including other minerals and antioxidants, are loaded with fiber and protein. And Chia is also a significant ALA source with almost 24 grams of good, polyunsaturated fat per 100 grams of the crop. Chia seeds are arguably the best natural source of omega-3 fatty acids on plants — compared to flax seeds.

Brussels sprouts cabbage fresh in jar on table in kitchen.

Brussels sprouts: -Brussels sprouts are a fantastic source of omega-3 fats, which is undeniably healthy. Brussels sprouts are also a part of the cruciferous vegetable group, which contains maximum fiber and vitamins like K and C.

Various foods have Omega-3 fatty acids like walnuts, Hemp seed, wild rice, tofu, Algal oil, Perilla oil, plant-based milk like soy milk, etc.

What are the health benefits of Omega-3?

It helps you fight depression and anxiety.
Enhances your brain function, cognitive ability, rapid learning, and memory
Reduces the heart risk and regulates the blood flow smoothly
It reduces Attention Deficit Hyperactivity Disorder in children.
It offers you stronger bones and reduces the risk of osteoporosis
Decreases inflammation, joint pain, and muscle stiffness
It helps you to fight auto-immune diseases
Omega-3 helps improve the quality of sleep.
Improves your skin texture and provides nutrients

Conclusion

For maximum wellbeing, omega-3 fatty acids are essential. The only way to maintain balanced omega-three intakes is to receive them from whole crops — like plant-based, two days a week. You may want to consider using an omega-3 supplement if you don’t eat much seafood, though.

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5 Foods to Boost Your Brain Health

October 3, 2020April 1, 2021 by naria96, posted in Health

The nutrients we consume will impact significantly on our brain function and well-being. Consuming a brain-enhancing diet will benefit brain activity, both short and long-term. Your brain is a powerful organ that uses about 20% of the body’s calories; thus, it requires a lot of fuel to hold focus during the day. Such foods must also maintain balance in the brain. Fatty acids such as Omega-3 help construct and restore brain cells, and antioxidants reduce cellular stress and inflammation associated with brain aging and neurodegenerative diseases, such as Alzheimer’s disease. Here we have highlighted 5 foods to boost your brain function.

Oily Fish or Fatty Fish

The omega-3 fatty acids are good sources found in oily fish. Omega-3s help constructs membranes, like brain cells, around each cell in the body. So, the arrangement of brain cells called neurons can be strengthened. Many research shows that people consuming a high level of Omega-3 have boosted blood flow in the brain, better cognition, and thinking abilities. Fish which you should consume for good a source of Omega-3:

Salmon
Mackerel
Tuna
Herring
Sardines

Dark Chocolate:

Cocoa, also known as cocoa, is used in dark chocolate. Cacao is a type of antioxidant containing flavonoids. Brain health is influenced by antioxidants that are particularly important because the brain is extremely sensitive to oxidative strain, which leads to aging cognitive loss and brain diseases. The flavonoids of cacao are good for the brain, and according to studies, they encourage neuron and blood vessel growth in the brain, which is involved in memory and learning.

Berries:

Many fruits have flavonoid antioxidants, much like dark chocolate. Research indicates that the berries are considered good food for the brain. Antioxidants tend to reduce inflammation and oxidative tension. Anthocyanin, caffeic acid, catechin, and quercetin are there in the berries. The compound enhance the communication between the brain cells, diminish inflammation, increase plasticity for better learning and memory, reduces age-related neurodegenerative diseases, and cognitive impairment.

Strawberries
Blueberries
Blackberries
Mulberries
Blackcurrants

Nuts and Seeds:

More nuts and seeds can be good for the brain because omega-3 and antioxidants are found in these foods. Seeds and nuts are also a rich pool of antioxidant high in vitamin E that safeguards cells against free radical oxidative stress. As adult ages, the brain can be subjected to oxidative stress, and vitamin E can also improve the health of the brain in old people. The nuts and seeds you should consume for rich vitamins:

Almonds
Hazelnuts
Flax Seeds
Sunflower Seeds
Walnuts

Avocados:

Avocados may benefit the brain as a source of healthy unsaturated fat. Monounsaturated fats can lower blood pressure and cognitive decline. Therefore, the risk of cognitive impairment in avocados can be reduced by lowering high blood pressure. There are other sources of healthy unsaturated fats like:

Almonds, cashews, and peanuts
Flax Seeds, and Chia Seeds
Soybean, Sunflower, and Canola oil
Walnuts, and Brazil nuts
Fish

“You can’t control what goes on outside, but you CAN control what goes on inside.”
– Health Buddha

Several other foods will help preserve the health of your brain. Others, for example, nuts and eggs, provide memory and brain growth nutrients. Through consciously integrating these foods in your diet, you can enhance your brain health and increase your alertness, memory, and mood.

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