Top 10 Nootropic Herbals which boost your Brain power

Natural herbal nootropics are your ideal partner to reach your peak mental potential safely, without the common risks associated with synthetic drugs. If you want to make your brain healthier, here are top 10 nootropic herbals which boost your Brain power:

1. Ginkgo Biloba

For thousands of years, gingko biloba has been one of the most integral parts of traditional Chinese medicine. Acquired from the Ginkgo tree, the herb is treated as a form of health tonic that can support mental clarity, enhance blood circulation, as well as boost libido. As a form of nootropic, ginkgo biloba can help support memory recall, and guarantee faster and clearer memory. It can destroy the free radicals impairing circulation, which allows an improved and increased blood circulation. Ginkgo can also work as a form of precursor for acetylcholine and serotonin. An increase in serotonin secretion can support mood and limit anxiety. Acetylcholine can boost focus, learning ability, and short term memory.

2. Bacopa Monnieri

Bacopa Monierri (aka Brahmi) has been used traditionally in Ayurvedic medicine to improve intellect, memory and anxiety for thousands of years! It has similarities to L-Theanine, in that it reduces anxiety and keeps you calm, but also provides additional benefits such as enhancing your memory. Bacopa Monnieri works by blocking stress signals in your brain. This is a proactive measure, stopping stress from triggering a response in the body before it happens, rather than calming you down after the fact. Bacopa also increases levels of Kinase, which improves communication between our nerves. And finally Bacopa increases the enzyme TPH2. This increases the production of new connections between neurons, via increasing the conversion of L-Tryptophan to Serotonin. This helps improve long-term memory.

3. Rhodiola Rosea

The Rhodiola Rosea herb can be found in high altitudes in arctic regions of Asia and Northern Europe. Its properties for being a body and mind tonic made it popular in Asia, Scandinavia, and Russia. Rhodiola Rosea has been found to be effective when it comes to the treatment of mental exhaustion and fatigue, and it promotes cognitive functioning at the same time. It is a natural nootropic herb which works through inhibition of the enzymatic breakdown of the neurotransmitters, including serotonin, norepinephrine, dopamine, and epinephrine. As a result, it can increase the concentration of neurotransmitters, lead to increased motivation, improved cognitive abilities, and mood stabilization.

4. Ginseng

Ginseng is a neat root extract shown to improve mood and cognition. It also has benefits that related to testosterone and exercise performance. Ginseng has been shown to improve cognition (acutely) by virtue of its anti-fatigue effects, especially in individuals who already experience mental fatigue. In studies many participants report an improvement in subjective wellbeing and happiness, especially for people who suffer from depressive symptoms or chronic diseases. There’s also evidence to suggest that Ginseng can increase libido in older adults, boost testosterone and help with erectile disfunction.

5. Lion’s Mane Mushroom

The lion’s mane mushroom is another natural nootropic that has been part of traditional Chinese medicine for a long time. It is said that it serves as a form of general tonic for various health issues such as heart, stomach, liver, and kidney conditions. This can also significantly enhance memory as well as general cognitive abilities. The mechanism of action of lion’s mane is different from other nootropics. Its main action of cognitive enhancement is the increase of Nerve Growth Factor or NGF in the brain.

6. L-Theanine

If you have ever consumed green tea or Matcha then you have used L-Theanine! This compound is an extract from Camellia sinensis teas and green tea, and promotes relaxation without sedation. There are many benefits associated with L-theanine including reduced anxiety, cognitive enhancement, sleep quality improvement, and increased subjective well-being. L-theanine increases levels of various neurotransmitters in your brain, including: GABA, Dopamine, Serotonin, and Glycine — in addition to levels of BDNF and NGF.

7. Huperzine A

Huperzine A is extracted from Chinese club moss, which is a form of herb that belongs to the Huperziceae family. This has also been used in traditional Chinese medicines through the years, and has been considered as a remarkable nootropic that can significantly enhance cognitive abilities. This has proven positive effects on memory which are very noticeable to the point that this is currently being studied as a potential substance to help treat Alzheimer’s disease. Huperzine A works through boosting the available amount of neurotransmitter acetylcholine that can be used by the brain.

8. Curcumin

Curcumin is the active ingredient in Turmeric, that bright orange herb many people put in their food! But Curcumin doesn’t just look pretty, it has some really amazing whole-body benefits. Curcumin has Anti-Inflammatory properties that help your body fight foreign invaders and repair damage. Low-level chronic inflammation plays a huge role in disease, including heart disease, Alzheimer’s, metabolic syndrome, cancer and a range of other degenerative conditions. Curcumin has been shown to boost BDNF (Brain-Derived Neurotrophic Factor), which helps lower the risk of neurodegenerative brain diseases.

9. Ashwagandha

Ashwagandha or Withania somnifera is a native herb found in India and Northern Africa. People usually use this herb for treatment of different conditions and ailments, which include constipation and snake bites. However, more commonly, people ingest Ashwagandha to boost sexual function and to serve as a tonic. This made it earn the name of Indian ginseng. Its nootropic properties have been derived from the ability to promote growth of neurons, while the antioxidant properties help protect the neurons from aging and injury.

10. Pycnogenol

Pycnogenol, aka “Pine Bark Extract” enhances several cognitive functions, reduces oxidative stress and improves blood sugar control, as well as improves overall blood-flow via Nitric Oxide. It has been shown in a number of studies to have significant antioxidant properties. Antioxidants prevent oxidative radicals that can damage brain cells, and help increase brain function — helping to delay or prevent the onset of cognitive impairment later in life. In a nootropic context, Pine Bark Extract’s anti-aging benefits (and other beneficial bio-activities) appear to translate to long-lasting cognitive protection.

Top 10 Anti-Cancer foods that helps you to fight against Cancer

An anti-cancer diet is an important strategy you can use to reduce your risk of cancer. The American Cancer Society recommends, for example, that you eat at least five servings of fruits and vegetables daily and eat the right amount of food to stay at a healthy weight. In addition, researchers are finding that certain foods may be particularly useful in protecting you from cancer.

This article of the following foods and drinks helps you to fight against cancer:

1. Garlic

Garlic helps regulate blood sugar levels and reduce insulin production. Low insulin levels in your blood cells helps to prevent tumor-growing cells. Garlic is known to reduce the risk for breast and prostate cancer. A phytonutrient in garlic called diallyl disulfide helps prevent cancer of the lung, skin and colon. Diallyl disulfide also helps to kill leukemia cells, according to Foods That Heal.

2. Broccoli

Broccoli is another plant that can help minimize the possibility of getting cancer. It contains several nutrients such as vitamins A and C, calcium, fiber and folic acid. The calcium content of broccoli not only builds strong bones but research has shown that it is also responsible for managing high blood pressure. Broccoli also contains two phytochemicals that are very crucial to our health. These chemicals are; Isothiocyanates and indoles. These enzymes increase the activity of various enzymes in our body that are known to suppress agents that cause cancer. Health organizations recommend the intake of broccoli several times per week and they are linked to low rates of cancer.

3. Beans

All beans contain compounds called protease inhibitors that help prevent cancerous cells from affecting nearby tissue. Phytochemicals in beans help to slow down or prevent damage to cells that cause cancer. Beans have been found to reduce the risk of prostate cancer, according to the Stanford Prevention Research Center.

4. Turmeric

Turmeric is widely used in India for cooking because of its flavor and the yellow color that makes food look appealing. It is also used to make mustard and to add color to cheese and butter. Turmeric has been used for the treatment of various health conditions for over 4,000. Studies reveal that turmeric may be useful against multiple infections and certain types of cancers, treat problems of the digestive system and reduce inflammation.

5. Grapes

The skin of red grapes is a particularly rich source of an antioxidant called resveratrol. Grape juice and red wine also contain this antioxidant. According to the National Cancer Institute, resveratrol may be useful in keeping cancer from beginning or spreading. Lab studies have found that it limits the growth of many kinds of cancer cells; in men, moderate amounts of red wine have been linked to a lower risk of prostate cancer.

6. Tomatoes

Tomatoes are the primary source of lycopene which is an antioxidant that makes tomatoes red. It is also known to protect cells and the DNA from being damaged. Approximately 10,000 deaths occur every year in the UK due to prostate cancer with around 35000 cases of new infection. Studies have revealed that men who have a high intake of tomatoes are less likely to get prostate cancer.

7. Carrots

Caretenoids, which include beta-carotene that gives carrots their color, are responsible for the anti-cancer action it has in your cells. Falcarinol is an anti-cancer compound in carrots that is more effective when carrots are cooked whole instead of sliced. Other anti-cancer properties in carrots are known to reduce your risk for cervical, bladder, colon and breast cancer in post-menopausal women, according to Foods That Heal.

8. Green Tea

Green tea is said to be very beneficial to our health because it contains nutrients and antioxidants; That have very influential effects to our body. It not only improves the functioning of the brain but it also helps in weight loss and reduces the risk of certain types of cancer, such as; Prostate cancer, breast cancer, and colorectal cancer. Research also highly advises people not to put milk in their tea as this could decrease the value of the antioxidants.

9. Whole Grain Foods

According to the American Institute for Cancer Research, whole grains contain many components that might lower your risk of cancer, including fiber and antioxidants. A large study including nearly half a million people found that eating more whole grains might lower the risk of colorectal cancer, making them a top item in the category of foods to fight cancer. Oatmeal, barley, brown rice, and whole-wheat bread and pasta are all examples of whole grains.

10. Bok Choy

It is a cruciferous vegetable, and it is a staple food in Asia. It belongs to the Genus Brassica, and it’s juicy and tasty stalks. Its leaves are very popular in the western world. it is rich in vitamins C and A, minerals, vitamins, phytonutrients and antioxidants. Antioxidants such as indole-3-carbinol, thiocyanates, zeaxanthin, isothiocyanates, and sulforaphane. In addition to vitamins and fiber have been found to prevent certain cancers of the colon, prostate, and breast. Besides cancer prevention, they also help to reduce the level of LDL in the blood.

Top 10 healthy vitamin D rich foods

Although we can find many foods in the supermarket that have been fortified with a synthetic form of vitamin D, there are only a select number of foods that naturally contain vitamin D. Normally, the human body makes its own vitamin D; exposure to sunlight is the catalyst for the synthesis of this hormone in the skin. But today, many people spend countless hours indoors, and exposure to the sun is limited. This fact may be a root cause of many ailments, including a depressed mood and weak bones. With age, bones can become weak and thin. Although you can’t turn back the hands of time, good nutrition is one of the best ways to encourage your body to be its best. Vitamin D is one nutrient in particular that supports normal bone density and strength.

Let's take a look at top 10 healthy vitamin D rich foods:

1. Sunlight

Sunlight spurs the body to make vitamin D. But because of the skin-cancer risk, there isn't an official recommendation to catch some rays. However, a small amount of sun exposure without sunscreen can do the trick. "If you're going to get it from the sun, about 20 to 25 minutes of exposure is helpful," says Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City. The sun is less likely to provide your daily needs at higher latitudes, in the winter, or if you're older or dark skinned (skin pigment blocks light and the process is less efficient with age). And FYI: Light through a window won't work.

2. Mushrooms

Mushrooms are, in fact, the only plant source containing vitamin D. This genius grows in sunlight and is great at absorbing sunlight as well, making it a good vitamin D source. Mushrooms are also rich in B-complex vitamins like B1, B2, B5 and minerals like copper. The amount of vitamin D in mushrooms varies according to the type and variety. Shitake mushrooms are considered as the best source of vitamin D among all mushrooms. Always choose mushrooms that are dried in natural sunlight and not by artificial means.

3. Salmon

Salmon has a high fat content, which makes it an excellent source of vitamin D. Around 3.5 ounces of salmon will provide you with 80% of the recommended dietary amount of vitamin D. The key is to get salmon that has been caught in the wild or is sustainably farmed. Alaskan salmon contains 5 times more vitamin D than Atlantic salmon, which makes it the better choice. Half a fillet of sockeye salmon contains 1400 IU of vitamin D, which is twice the recommended amount you need for a day.

4. Herring

Herring fishes contain a significant amount of vitamin D as they feed on plankton, which is full of vitamin D. These shiny gray fish are consumed pickled, smoked or creamed. Herring contain healthy fats and other important nutrients, which make them a wise addition to your diet. They are also an excellent source of protein, which promotes muscle development, and contain high amounts of vitamin B12, selenium, phosphorus, calcium, and iron.

5. Sardines

Sardines are becoming more and more popular due to their amazing health benefits. They are one of the best sources of vitamin D. Just a small amount of sardines will fulfill 70% of your recommended dietary allowance of vitamin D. This fish offers 270 IU of vitamin D per 100 grams. They are also a great source of vitamin B12, omega-3 fatty acids, protein, and selenium. The high omega-3 fatty acid content contributes to better bone health, lowers cholesterol, and reduces inflammation.

6. Canned tuna

Three ounces of tuna provides 50% of the vitamin D your body needs. Fresh and wild-caught tuna is the most nutritious. Moreover, eating oily fish that lubricates the body also provides other health benefits like better memory and proper brain function. Light tuna has the maximum amount of vitamin D, and it has lesser mercury than white tuna.

7. Cod liver oil

While its name might suggest a less-than-savory flavor, cod liver oil is often flavored with mint or citrus, or comes in capsule form. One tablespoon contains about 1,300 IUs of vitamin D, which is more than twice the recommended dietary allowance of 600 IUs per day. That amount doesn't exceed the maximum upper-level intake of 4,000 IUs for people over 8 years old, but it exceeds the daily maximum for infants (1,000 IUs).

8. Fortified milk

Almost all types of cow's milk in the U.S. are fortified with vitamin D, but ice cream and cheese are not. In general, an 8-ounce glass of milk contains at least 100 IUs of vitamin D, and a 6-ounce serving of yogurt contains 80 IUs, but the amount can be higher (or lower) depending on how much is added. Some soy and rice milks are fortified with about the same amount, but check the label since not all contain vitamin D.

9. Orange juice

Not a dairy fan? No problem. You can get vitamin D from fortified orange juice. One 8-ounce glass of fortified juice usually has around 100 IUs of vitamin D, but the amount varies from brand to brand. Not all brands are fortified, so check the label. Two fortified brands, Florida Natural Orange Juice and Minute Maid Kids+ Orange Juice, contain 100 IUs per 8-ounce serving.

10. Eggs

Eggs are a convenient way to get vitamin D. They're popular in many breakfast, lunch, dinner, and dessert recipes. Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg—not just the whites. One yolk will give you about 40 IUs, but don't try to get your daily vitamin D just from eggs. One egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health.

11. Fortified cereal

If you're a vitamin D seeker looking for a crunch, look no further than fortified cereals. Choose a low-calorie fortified cereal like Multi Grain Cheerios to get part of your daily fill of vitamin D. You can pair it with fortified milk and a glass of fortified OJ too. A 1-cup (29 gram) serving of Multi Grain Cheerios with one-half cup of fortified milk is 90 IUs; add in an 8-ounce glass of fortified orange juice, and your total is close to 200 IUs.

12. Butter

Good news for all the butter enthusiasts! While it is typically frowned upon by dieters, this ‘fatty’ food is known to contain a small amount of vitamin D. Butter is saturated fat, and it is essential to aid the absorption of antioxidants and vitamins by the body. It also assists in the absorption of vitamin D obtained from other sources. Always remember that quantity is the key. Don’t go overboard with butter. When consumed in moderation, it can actually be a healthy addition to your diet.

Healthy summer foods to add to your diet.

It’s summer—that amazing time of year when fresh produce abounds. As a dietitian and nutrition editor I love that there’s an abundance of fresh, delicious and healthy choices. Better yet many of summer’s fruits and vegetables are brimming with secret health benefits. Here are some of foods and why they’re a particularly good choice in the summer.

1. Iced Tea

Sure, a tall glass of iced tea on a hot day is refreshing, but did you know it might also do your body good? Studies show if you drink tea regularly, you may lower your risk of Alzheimer’s and diabetes, plus have healthier teeth and gums and stronger bones. A tall glass of iced tea on a hot day is refreshing and does good things for your body. Tea is rich in the important class of antioxidants called flavonoids, so enjoy it cold in summer and warm in winter.

2. Corn

Nothing says summer like fresh sweet corn. And did you know that two antioxidants-lutein and zeaxanthin-in corn may act like natural sunglasses, helping to form macular pigment that filters out some of the sun’s damaging rays. It’s true. The same antioxidants may also help lower your risk of developing age-related macular degeneration-the leading cause of blindness in people over the age of 60 (though much of the damage occurs decades earlier).

3. Tart Cherries

These red berries deliver a host of health benefits. Drinking tart cherry juice can help you get a better night’s sleep and quell post-workout pain. The compounds in tart cherries may also help you slim down and get leaner. The anthocyanin activate a molecule that helps rev up fat burning and decrease fat storage, so make a juice today.

4. Tomatoes

Tomatoes are packed with vitamins and add color to every meal. But eating tomatoes could give you a little extra sun protection. The carotenoids that makes tomatoes red is called lycopene, which is used in sunscreens. So there is an argument claiming eating more tomatoes may protect your skin from sunburn.

5. Raspberries

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber—and a study in the Journal of Nutrition suggests that eating more fiber may help prevent weight gain or even promote weight loss. Over the course of a two-year study, researchers found that when study participants boosted their fiber by 8 grams for every 1,000 calories, they lost about 4 1/2 pounds. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams

6. Watermelon

Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during hot summer months. The good news is that you don’t just have to drink water. You can eat it, too: in addition to delivering skin-protecting lycopene, watermelon is 92 percent water (hence the name).Research shows that eating foods that are full of water helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the same effect.)

7. Iced Coffee

An iced pick-me-up is a great way to start your summer mornings. Better yet: drinking a single cup of coffee daily may lower your risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank one cup of caffeinated coffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. And the more they drank—up to about 6 cups or so per day—the lower their risk. Decaf didn’t seem to offer the same protection.

8. Blueberries

Fresh blueberries straight from the berry patch are a special treat! Turns out the antioxidants in them may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise, according to recent research out of New Zealand.

10 Foods that can help you sleep better

Some people have trouble falling asleep. Others can’t stay asleep. And then there are the people who have trouble turning life “off” and tucking into bed at a reasonable hour.
Whatever the reason, we’re not alone—more than 50 million Americans don’t get enough shut-eye. Yet the health benefits of a good night’s rest are countless: sleep helps keep you happy, your brain sharp, your immune system strong, your waistline trim, your skin looking youthful—and lowers your risk of high blood pressure and heart disease.

Let's take a look at 10 foods that can help you sleep better:

1. Cherries

Grab some fresh cherries or a glass of cherry juice before bed, and you can start catching Zs in no time. Researchers have found drinking tart cherry juice right before bed helps you fall asleep. Some studies suggest it is more effective than taking melatonin supplements.

2. Milk

A glass of warm milk before bed has long been thought of as the ultimate sleep remedy. Since calcium promotes relaxation and has a calming effect on the body’s nervous system, try drinking milk or a non-dairy milk substitute that’s calcium-fortified before you start your nighttime routine.

3. Fish

Most fish—and especially salmon, halibut and tuna—boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness), according to an article published in the Annals of the New York Academy of Sciences. Everyday Health recommends a 3-ounce serving of fish at least two times per week to aid in restful sleep.

4. Jasmine rice

When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice rather than lower-GI long-grain rice, in a study published in the American Journal of Clinical Nutrition. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain.

5. Bananas

The magnesium and potassium in bananas serve as muscle and nerve relaxants. Dudash says that the vitamin B6 found in the fruit also converts tryptophan into serotonin, increasing relaxation even more.

6. Oysters

Oysters contain a sleep-inducing mixture of zinc, iron, magnesium, and vitamin B11. According to Livestrong, oysters are the best food source of magnesium and zinc. A 3-ounce portion of cooked oysters provides 19% of the daily recommended amount of magnesium and well over 1,000% of your RDA of zinc.

7. Herbal tea

No surprise here, but herbal tea has tons of snooze-promoting properties. "Chamomile tea is excellent for calming nerves before bedtime," says London. "It's also hydrating and stomach-soothing, same as ginger tea."

8. Kiwi

A study from Taiwan’s Taipei Medical University found that eating two kiwi fruits around an hour before bedtime had surprising results. Psychology Today reports that study participants fell asleep more quickly, with a decrease in falling-asleep time of 35.4 percent. They also slept 28.9 percent more soundly and slept better, with a 42.4 percent improvement on a standardized sleep quality questionnaire. Overall, total sleep time for the study subjects increased by 13.4 percent.

9. Almonds

A study published in the Journal of Orthomolecular Medicine found that if the body is suffering from low levels of magnesium, sleep problems often ensue. The National Institutes of Health lists almonds as the number one source of magnesium; adding almonds to your diet is good all around, but may be especially good for boosting some shut-eye.

10. Peanut butter

Peanut butter also pack in filling protein too. Spread it on graham crackers, a banana or that sweet potato toast. Again, keep your dollop under a tablespoon so you're not feeling too stuffed before heading to bed.

10 best energy boosting foods

Energy boosting foods – When you wish to get loaded with full energy at work it is must that you must eat nutritious food. It’s high time to give a revamp look to your lunch box.

Let's take a look at 10 best energy boosting foods:

1. Nuts

By eating raw, unsalted nuts your body is provided with a high-energy boost packed with nutrients and free from any form of processing. If possible, try and soak your nuts overnight in water to activate them. Activated nuts starts the germination or sprouting process, increasing the nutrient value of the nuts and allowing the body to more easily digest them. Try my Sweet Spiced Nuts from my book Eat Clean, Green and Vegetarian.

2. Yogurt

Include a dab of characteristic goat's drain yogurt to your breakfast, most loved plate of mixed greens or over the following curry you make to get an awesome increase in calcium and gigantic measurement of probiotics. Probiotics are the great microscopic organisms found in yogurt with can encourage changes in the microflora of the gut and upgrade the body's safe framework. Probiotics help to keep your gut sound, aiding assimilation, which thusly prompts you getting the greater part of the sustenance you devour and battling exhaustion.

3. Salmon

Salmon is packed with omega-3 fatty acids which have been found to help lower cholesterol, potentially reducing your risk of heart disease. Not only is it great for the heart, salmon is high in protein, vitamin B6, niacin and riboflavin. Don’t worry if you don’t have a clue what these last few are. Basically, they help to convert food into energy - giving you a healthy wake up call when you think you are going to fall asleep at your desk.

4. Mushrooms

One cup of mushrooms gives very nearly 50 for each penny of your day by day serving of iron - which is fundamental in transporting oxygen inside the circulatory system. Without a productive oxygen supply to our real organs, we can frequently feel exhausted and torpid. Devouring mushrooms will support the level of iron in your body, boosting the phones inside the bloods capacity to transport oxygen around our body and fuel our organs to work adequately.

5. Spinach

Spinach is extremely high in iron, magnesium and potassium. Magnesium plays a vital role in producing energy, and paired with potassium enables effective digestion in the stomach and the regulation of nerve and muscle function. Add some fresh spinach to your favourite salad, or serve it wilted with some eggs for breakfast. If you think you have enough spinach, think again Just keep adding it!

6. Pumpkin and Sunflower Seeds

Snack on a quarter of a cup of pumpkin seeds and you will get about a large portion of the day by day prescribed measure of magnesium. Like in spinach, magnesium helps in bone, protein and unsaturated fat arrangement, unwinds muscles and keep up sufficient calcium levels.

7. Sweet Potatoes

My favourite source of carbohydrate, sweet potatoes, contain iron, potassium, magnesium, vitamin C and vitamin D - all of which help to increase energy levels and stop your from feeling tired. Sweet potatoes are hugely versatile and you can enjoy them mashed, grilled, steamed, roasted, in a salad, by themselves or in a curry.

8. Water

Without water there would be no life. Sorry to sound so gloomy! Yet, water is certainly the most fundamental substance on earth and is basic for human to work consistently. Water is expected to help convey supplements and oxygen to cells, both of which if are in low supply can prompt exhaustion and sickness. By and large its suggested grown-up ladies have around some water every day and men roughly ten glasses for each day. One great approach to guarantee you are getting enough water into your eating regimen is having a glass before each dinner.

9. Dark Chocolate

Work could sometime lead to stress. Anxiety or stress could cause lot of hectic resulting in weight gain. The ingredients present in dark chocolate will boost up your energy and mood.

10. Eggs

Gone are the days of limiting your intake to six eggs per week - I say eat eggs until the cows come home. Eggs are the highest source of complete protein with eggs providing an impressive 30 per cent of your daily requirement. They are great to help after exercise to ensure your muscles can recover properly and your body feels fresh for the day ahead. My curried egg and walnut recipe combines the amazing protein benefits of eggs with the power of nuts. You could also add some extra spinach for some added energy.

10 Foods to Eat "if You Have Acid Reflux"

Acid reflux is an uncomfortable and frustrating problem. The condition can cause an intense burning sensation after eating, and therefore prevent the person from feeling comfortable, sleeping, and otherwise disrupt daily life.

Ten Foods That Help with Acid Reflux

1) Oatmeal: This food works well because it is both filling and it is very low in acid. The oatmeal can even help absorb some acidity that comes from added fruit, such as raisins. Oatmeal works great as both breakfast or snacks.

2) Bananas: Bananas are also very low in acidity and for most people, they can be very soothing for the condition. A small percentage of people find bananas make things work for them, so if someone finds their reflux is worse after eating one, this can be crossed off the list.

3) Melons: Melons, along with honeydew and watermelon, also have very low acidity and most people find them very soothing for their reflux. Like bananas, some people may find they make the condition worse, but these cases are rare.

4) Salad: Salads in general are fantastic for acid reflux sufferers. Some people, however, run into trouble with the parts they add to the salad. When fixing one, remember to avoid high fat dressings, cheeses, tomatoes and onions. Many people find their reflux to be fine so long as they add no more than one tablespoon of an ingredient with some acid content.

5) Fennel: This vegetable can be a fantastic additive to salads, chicken recipes and other dishes while helping to reduce reflux. It is low in acidity but high in vitamins and minerals, and may help improve stomach function.

6) Green and Root Vegetables: Nearly any vegetable that fits into this category, including broccoli, asparagus, or celery, are beneficial for those fighting acid reflux.

7) Poultry: Chicken and turkey are two wonderful options for those working to control their reflux with diet. The skin should be removed, because it is high in fat, but then the meat can be cooked and seasoned in a variety of ways without aggravating the awful heartburn.

8) Fish: Fish is another food category that does not provoke acid reflux. It can be baked, broiled, grilled, or sauteed without causing problems. This also includes shrimp and lobster, which can typically be eaten without worry.

9) Parsley: Parsley is an excellent choice for seasoning foods because of its mild flavor, but also for the benefits it offers in terms of digestion. It has been used for thousands of years to settle the stomach and aid in digestion.

10) Couscous and rice: These complex carbohydrates are not only good for people, they are also good choices for avoiding heartburn. They are easy to use to complement a meal and both tend to work well with chicken or fish.

Top 10 Health Tips from Cultures Around the World

From stress-relieving siestas to immune system-boosting herbs and spices, just about every culture around the globe offers unique, effective tips and solutions for managing weight and staying healthy.

To live healthier and enjoy a higher quality of life, check out these 10 global health tips from cultures all around the world:

1. Use the Freshest, Highest-Quality Ingredients You Can

All too many busy Americans choose processed foods over natural. Processed food options are often packed with sugar, salt and other additives that can be very damaging to health. Try instead to take cues from countries like Japan and Italy who favor farm-fresh, seasonal produce in their cuisines. Go to local markets and buy your ingredients fresh -- organic, if possible. If you're ambitious, consider growing your own food.

2. Eat From All of the Food Groups

Many people move from one "food fad" to another, cutting out fat one week and carbs the next. However, diets like the Mediterranean diet, which embraces all things in moderation, are renowned as incredibly healthy. The Mediterranean diet allows for carbs, wine, dairy and olive oil, and those who eat this way often remain healthy.

3. Favor Fish Over Meats

Red meat is a staple of many diets, and it's believed to be one of the causes of heart disease worldwide. A healthier protein option follows Icelandic and Japanese diets, which are rich in seafood.

High in Omega 3s, not only is seafood great for heart health, it can also lower one's propensity toward “winter blues", or seasonal affective disorder.

4. Eat Slowly and Take Time to Savor Food

Take a page from European cultures such as Italy and France, where food is savored in a very leisurely fashion. Taking a longer amount of time to eat meals and savoring each bite allows you to enjoy your meals more and reduce the risk of over-consuming.

It takes at least 20 minutes for the body to register a full feeling. Dining with others also enhances this savoring effect and allows you to better gauge how much you are eating.

5. Stop Eating Before Feeling Completely Full

The Okinawans have the world’s longest life expectancy and have a practice of eating until they feel just 80% full. This habit is known as "hara hachi bu".

Eating more slowly help you to recognize when you feel full and avoid overeating. Remember that it takes 20 minutes to register feeling full.

6. Spice it Up

Whether you love Mexican dishes or are partial to Indian cuisine, eating more spicy, flavorful foods can help you to boost your overall health. Studies have shown that turmeric – a spice found in curries – can help to slow Alzheimer’s disease. Chili peppers speed the metabolism and cause you to eat more slowly.

7. Have Alcohol with Meals

While an excess of alcohol is a threat to health, drinking wine (especially red wine) has documented health benefits when consumed in moderation.

Mediterranean habits of having wine with meals in moderation cuts health risks associated with alcohol. It also increases good cholesterol and lowers the risk of heart disease.

8. Take a Daily Nap

Spanish cultures have a long tradition of taking an afternoon "siesta”. The Japanese have also embraced the "power-nap" during the work day.

Sleep can help you to boost memory, reduce stress levels and help you live longer. Taking a half-hour nap three or more times per week leads to a 37% lower risk of fatal heart disease.

9. Family Time

Research findings have consistently indicated that having healthy ties to family and good friends helps people to live longer, healthier lives. This may be part of the reason that Italian and Hawaiian cultures are renowned for their good health and longevity.

A close-knit family offers both emotional and financial support, reducing stress in life and increasing feelings of well-being.

A survey of numerous countries revealed that Brazilians spent the most time with their families (74 hours per week on average) and had some of the lowest levels of stress. Take a page from close-knit cultures and strive to cultivate stronger connections with those you care about.

10. Don't Drive -- Walk and Bike

While many Americans take time to hit the gym at least a couple of times per week, research has shown that more integrated and regular daily activity can be even more effective than a sporadic workout regimen. All too many of us do very little outside of those trips to the gym.

While you don't have to forgo the gym workouts entirely, you can effectively boost health and fitness by taking inspiration from people in the Netherlands, where there are more bicycles than people. Strive to squeeze in more everyday physical activity like biking or walking to the store or to work. Consider taking the stairs instead of the elevator.

Every positive lifestyle change helps, and together they can all add up to better health and well-being. There is much to be learned from our neighbors all around the globe. Hopefully this list will help you get started on the path toward better health.