10 brain foods for increased intelligence

Certain foods can boost our intellectual performance. Discover your brains best friends and add them to your diet in your quest to become the next Nobel Prize winner! Although it accounts for only 2% of your total body weight, the fact remains that the brain is a food-hungry organ with ten times the appetite of other organs. In order to function, it uses up a minimum of 20% of your daily calorie in-take. In addition to calories, you should also make sure you get good nutrients for your neurons through a balanced and varied diet. To ensure your brain gets what it needs there are certain foods you should add to your diet. 1. Oily fish (mackerel, sardines salmon…) for brain maintenance More than 50% of brain mass is made up of lipids, and over 70% of these are fatty acids that belong to the well-known Omega 3 group. These fats are crucial to the production and maintenance of brain cells, preserving the fluidity of cell membrane. They also play a part in neuron activity. Weakening brain function and memory trouble can often be traced back to a deficiency in Omega 31. Oily fish are one of the best sources of Omega 3, but if fish isn't to your taste, consider nut oils and rapeseed oil as equally rich alternatives. 2. Pulses (lentils, chick-peas...) for brain energy The brain is said to be glucose-dependent, which means it uses only glucose to function. It consumes more than 5g an hour, but doesnt know how to store it. It therefore has to be regularly supplied your diet via the circulatory system. It has long been proven that the most difficult task within intellectual performance, the capacity to memorise, depends on the level of glucose in the blood2. But beware of indulging in sugary foods and confectionery; though easy to snack on, they can lead to such strong fluctuations that your system can react violently and reduce blood sugar to below its normal level. The brain cannot tolerate this and the drop in blood sugar leads to fatigue and a shorter attention span. The sugars that are said to be complex and which have a low Glycaemic Index (GI) are therefore crucial. Pulses are rich in these complexsugars, and their GI is one of the lowest. This really works to allow the regulation of glucose in the blood and its supply to the brain without creating a reaction of hyperglycaemia. If pulses arent to your taste either, consider wholegrain foods, especially cooked al dente. 3. Bananas for a calm brain Rich in magnesium, which is essential in the transmission of nervous impulses, bananas are equally a source of Vitamin B6 (just one banana holds practically a quarter of the recommended daily amount). This vitamin is not only involved in the assimilation and use of magnesium in cells, but also in the metabolism of amino acids and the functioning of the nervous system through enabling the production of certain neurotransmitters, notably Serotonin and GABA (Gamma-amino butyric acid). These two molecules seem to create the right state of mind for prudent, calm and measured behaviour. If you dont like bananas, consider prunes or dried fruit instead. 4. Liver (veal, beef, chicken…) for intelligence The brain accounts for around 20% of the bodys oxygen needs, and iron is needed to get oxygen to the brain by means of the bloods haemoglobin. Liver is one of your diets assets guaranteed to contain this valuable metal. Equally, liver is one of the most important sources of Vitamin B. Since the mid 1980s, it has been shown that these vitamins, mainly B9, B12, B1 and B6, improve cognitive function and the results of intelligence tests. If you dont like liver, consider, beef or nutritional yeast as a supplement. 5. Red berries for happy brain cells All edible berries (blackcurrants, strawberries, raspberries, blueberries, blackberries etc.) are veritable mines of Vitamin C (blackcurrants have twice as much concentration in Vitamin C as kiwi fruit, and three times as much as oranges). They have antioxidant micronutrients that make up their colour (anthocyanes, polyphenols, flavonoids…) Together, they not only fight against free radicals which can affect nerve cells, notably brain cells, but also improve circulation and strengthen blood capillaries, which enable the best oxygenation of the brain. If you dont like red berries, then go for kiwi fruit or garlic. 6. Shellfish for brain function Though rich in Vitamin B12 and in protein (notably lysine, a precursor to dopamine, a powerful neurotransmitter), it is mostly the oligo-elements in seafood and crustaceans (oysters, clams, shrimp etc.) that are good for brain function. Oligo-elements are crucial in order to fight and prevent stress and its inconveniences. Some of these can be described as therapeutic weaponsas they have a hand in fighting anxiety, mental fatigue and nervous disposition. Manganese, copper, lithium, zinc and iodine have this effect too and can also be found in seafood. If you dont like shellfish, consider eating wholemeal bread, algae (which has iodised salt as in table salt) or wheat germ. 7. Eggs for brain connectivity Eggs contain lecithin and phospholipids, integral to the construction of brain cell membrane. In terms of feeding intellect, their value lies mainly in the quality of their proteins. Long used as points of reference when analysing the quality of other dietary proteins by the UN Food and Agriculture Organisation (FOA), eggs are actually rich in amino acids, essential in the production of the principal neurotransmitters. This is also the case with acetylcholine, a synthesis made from methionine and serine used in the process of memorisation, where noradrenalin (which stimulates learning) and its production rely on the presence of tyrosine and phenylaline, which are again found in the proteins in eggs. If you dont like eggs, consider white fish as an alternative. 8. Spinach for good memory All leafy vegetables share a richness in Vitamin B9 (or folates), which is known to play an active role in the development of a foetusnervous tissue and also in the renewal of blood cells. One of the signs of Vitamin B9 deficiency is reduced awareness and memory deterioration3. This phenomenon, observed in people of advanced age with folate deficiency, can probably be explained by the fact that Vitamin B9 is needed for the maintenance of dendrites (arborisation of neurons, where B9 levels are high). If you dont like spinach, go for watercress, lambs lettuce, iceberg lettuce, broccoli or different types of herbs. Of these, rosemary is worth noting as it has certain flavonoids (notably apigenin) in its aroma, which possess stimulating properties affecting concentration and memory through encouraging cerebral blood flow. 9. Cocoa for brain stimulation In Aztec times, cocoa was already considered a medicine. Later, Casanova, the legendary seducer of women, used chocolate as an aphrodisiac with the kind of effects we know well! Since then,the chemical analysis of cocoa paste has revealed many surprises; besides the important calorific benefits, the presence of molecules similar to caffeine (theobromine, theophylline) and amphetamines (phenylethylamine, tyramine) give chocolate its true power as a tonic and psycho-stimulant. At the same time, chocolates high magnesium content (330mg per 100g), and the molecules it contains which are similar to serotonin (the relaxationhormone), account for its anti-stressand anti-depressant effects. But thats not all! Scientists have demonstrated the positive role flavonoids present in cocoa play in encouraging better dilation of blood vessels4. These antioxidant compounds help fight free radicals and guard the brains activity. Beware of over-indulging, however. If you dont like chocolate, drink tea (which also contains antioxidants) and weak coffee (for its caffeine and its psycho-stimulating effect5), but being mindful of excess and without indulging too much at the risk of cancelling out or even reversing the effects. 10. Avocado to keep the brain young The avocado is exceptionally rich in Vitamin E. This vitamin constitutes one of the most powerful antioxidants and protects the fatty tissues of the brain from ageing. If you dont like avocado, consider oleaginous fruit instead (nuts, particularly hazelnuts etc.). And dont forget that, in order to become a real intellectual athlete, you must equally train your brain with special exercises (cerebral games, memory puzzles. And you mustnt neglect rest either (sleep is crucial for the brains regeneration¦). In following this advice, you may not pick up that Nobel Prize, but you will have a brain thats at the top of its game nonetheless! 1. Neurology. 2004, 62(2): 275-280 2. Psychopharmacol, 1993, 113: 83-8 3. JAMA, 1983, 249: 2917-21 4. J Hypertens. 2003 Dec; 21(12): 2281-6 5. J Psychopharmacol, 1991, 5: 120-8

Healthy Food Choices: Brain Foods

Brain foods like fruits and fish are important for fueling your brain all throughout the day.

Learn some tips on eating brain foods and keeping your mind active in this video

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Fwd: [nidokidos] HOW MUCH VITAMIN D DO YOU NEED?

HOW MUCH VITAMIN D DO YOU NEED?   Vitamin D is a vitamin (a substance the body requires in small doses for proper nutrition and function) that is fat-soluble, meaning that it is dissolved and stored in the fat of your body. Vitamin D maintains proper levels of calcium and phosphorus in the blood and together with calcium builds strong bones. The November 9, 2005, issue of JAMA contains an article about sufficient levels of vitamin D for healthy bones. HOW MUCH VITAMIN D DO YOU NEED? SUNLIGHT EXPOSURE Sun exposure for 10 to 15 minutes at least twice a week usually provides adequate amounts of vitamin D. Certain conditions such as cloud cover, northern climates, pollution, and the winter months may not provide adequate sunlight exposure. Excess sun exposure causes skin cancer, so you should limit exposure to sunlight, not use tanning beds, and wear protective clothing and a sunscreen with a sun protection factor (SPF) of at least 15 when outdoors for longer than 10 to 15 minutes twice a week. Infants should be kept out of direct sunlight all together. VITAMIN D DEFICIENCY When vitamin D levels are low, bones become weak and brittle. In children, vitamin D deficiency causes a disease called rickets, which results in poorly developed weak bones, delayed growth, immune deficiencies, and, when severe, seizures. In adults, vitamin D deficiency causes a disease called osteomalacia, which results in weak bones, fractures, bone pain, and weakness. Low levels of vitamin D may be a factor in osteoporosis (thin bones). WHO IS AT RISK OF DEVELOPING VITAMIN D DEFICIENCY? * Infants who are exclusively breast-fed or receiving less than about 2 cups a day of vitamin D fortified formula or milk * People who have darker-pigmented skin * People with very limited sunlight exposure * People with fat malabsorption diseases, such as pancreatitis, cystic fibrosis, celiac disease, and surgical resection of the bowel * People who have liver or kidney disease or enzyme deficiencies * People in the northern hemisphere during winter HOW MUCH VITAMIN D DO YOU NEED? For infants to adults aged 50 years, the daily adequate intake is 200 international units (IU) of vitamin D. For adults aged 51 to 70 years, 400 IU is required, and for those older than 70 years, 600 IU is recommended. Discuss with your doctor the proper vitamin D intake and sun exposure for you and whether you should take a supplement, especially if you are at risk of developing a deficiency. Too much vitamin D can occur from taking excess vitamin D supplements and can cause serious problems, such as nausea, vomiting, and weakness or even confusion and heart rhythm abnormalities. -- Mohammad Ashraful Amin Assistant Secretary O&M-2 Section Ministry of Establishment Bangladesh Secretariat Dhaka Facebook : http://www.facebook.com/ashraf.magistrate

How Much Vitamin D Do You Need?

Vitamin D is essential to overall health. This video discusses safe and adequate levels of vitamin D.

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6 ways to look and feel younger!

6 ways to look and feel younger! Those who think that women are most petrified of gaining weight, here's some news! Her deepest fears are age related! Though ageing is inevitable, who says one cannot counter it. We help you slow the ageing process with these simple tips: Save your skin As you age, the first most obvious sign is the appearance of wrinkles. With age and improper beauty regime, our skin gets dry and rough which leads to wrinkles. One of the noticeable signs of ageing is the visibility of thin lines around our eyes, which are called crow's feet. To add to the misery, there can be sun damage in the form of discolouration. So follow the 3-step beauty routine of scrubbing, toning, moisturizing and later slathering on plenty of sunscreen. And if wrinkles are bothering you a bit too much, botox isn't a bad option either. Olive oil also works wonders in banishing wrinkles. Check your weight and exercise To beat age related weight gain, experts say one must aim for at least 30 minutes of moderate activity a day. The form could be anything - yoga, aerobics, swimming, pilates, etc. Leena Mogre, fitness expert, says, "As you cross 30, a good mix of exercise is important. If you feel that your gut is expanding and your chest is softening, it's probably because you're not lifting weights." The key to reaping the benefits of physical activity is sticking with it, so choose any exercise you enjoy. Do not forget facial exercises to firm your facial muscles. Plan a plant based diet Your diet should have a good mix of green vegetables, fruits, whole grains and beans. "You should try to choose foods that represent a rainbow of colours, such as spinach, corn, tomatoes, bell pepper, strawberries, blueberry and grapes. Your food plate should have 75 per cent plant based food and rest should be lower fat sources of protein such as eggs, fish or meat. This diet helps you fight evils of ageing such as osteoporosis, diabetes and heart disease," says dietician Aishwarya Rajan. Stress on calcium Getting enough calcium as well as vitamin D help prevent osteoporosis which is the leading cause of bone fractures in women. Especially if you have crossed the age of 50, a daily dose of 1200 mg of calcium is necessary. Good sources of calcium include low-fat dairy products, calcium-fortified soymilk, orange juice, and fish with edible bones (like canned salmon or sardines). You can talk to your doctor to know if you need additional supplements. Drink in moderation Recent reports show that drinking moderate amounts of alcohol can protect against heart disease. Consuming alcoholic beverages can interfere with the effectiveness of certain medications. It also may increase the risk for some cancers. If you decide to drink, limit alcoholic beverages to not more than one drink a day. Sleep enough Sleep is vital to the proper functioning of our body. While some of us may sleep for barely 5-6 hours at night, others maybe sound asleep for as much as 9-10 hours. But the average amount of sleep required is 7-8 hours. Instead of battling sleep in the daytime, take short power naps of 10-15 minutes as they too will make you feel rested. thanks oneindia Regards.. ISMAIL CHOHAN

 
10 Years Younger

10 Years Younger's make up artist Ruby Hammer shows Angela which products to use to keep her skin looking younger.

 Plus top tips on using concealer and picking a natural make up look to help flatter older skin.

Top 10 most toxic foods

Top 10 most toxic foods 10 surprisingly toxic common foods While most people know that cakes and chocolate aren't great for your health, there are other seemingly healthy foods whose dangerous properties slip under the radar. While it is unlikely moderate amounts of these foods will harm you, in large quantities –  or in certain conditions – they may do more damage to your health than you think. Here are some of the most toxic common foods.

(1) Mushrooms
While mushrooms available in most supermarkets should be pretty safe to eat, mushroom fans need to be
careful about what species' they are consuming as many varieties can be highly dangerous and even fatal.
Around 100 species of mushrooms are said to be dangerous to humans, with symptoms ranging from
headaches to seizures or even death.
In 2010 a small variety of mushroom called the Little White
was blamed for an estimated 400 deaths in China.

(2) Chillies
Chillies are renowned for their heat, which is what makes them so popular.
However, it is actually the chemical that causes this spiciness (capsaicin)
which can cause toxic effects such as stomach pain, itchy skin and, in extreme cases, death.
For most people eating chillies will do little harm, however capsaicin is best eaten sparingly
so make sure to take it easy and avoid any chilli eating challenges!

(3) Rapeseed oil
There has been much controversy about this seemingly innocent natural oil,
but the general consensus seems to be that it could have many negative implications
 on our health.
Reports state that the rape plant - from which the oil is produced - is extremely toxic,
and side effects of consuming its oil could include respiratory problems and blindness.

(4) Rice
It is impossible to dispute that rice has many great health benefits.
However, like with most things, it may be best eaten in moderation
due to its reportedly unsafe levels of arsenic.
One study has suggested that one in five packs of American long-grain rice contain
potentially harmful levels of the toxic substance, while others have reported concern
for the levels of arsenic in rice milk and baby rice.
While there is relatively little risk of the odd bowl of rice causing any long lasting harm,
the consumption of high levels of arsenic has been linked to cancer.

(5) Nutmeg
Perhaps one of the most immediately dangerous foods on this list is also one of the most surprising,
and that is the common store cupboard spice, nutmeg. Although, like many of the foods on the list,
nutmeg does have reported health benefits, it can also be extremely dangerous when taken in large doses.
Containing a toxic substance called myristicin, moderate proportions of nutmeg can cause hallucinations,
 while larger doses can cause convulsions, palpitations, nausea, dehydration and death.

(6) Non-organic apples
Although it is advisable to buy as much organic fruit and veg as you can,
in reality this is hard to do on most people's budgets.
When making decisions over whether or not to go organic, it is important therefore to note that
some foods have a higher concentration of pesticides than others, and apples are one of the fruits
that top this list. Because apples are vulnerable to insect infestations and growths, growers are
liable to coat the fruit in chemical pesticides and fungicides, some of which will absorb into its flesh.
To minimise health risks, try to buy organic apples wherever possible,
or at least remove the skin before eating.

(7) Farmed Salmon
We may be constantly urged to eat more oily fish, but research has suggested that
consuming farmed salmon may not be the best way to do it.
A study found that 13 different toxins - including PCBs, which have been classed as a
probable human carcinogen by the Environmental Protection Agency (EPA) - are
at much higher levels in farm-raised salmon than in wild salmon.
Due to the possible health dangers of consuming these toxins, it is advisable to either
reduce your portions of farmed salmon (guidelines are for a half to two portions a month,
depending on where the salmon is from) or switch to the wild variety.

(8) Microwave popcorn
Although eating microwave popcorn is not believed to be particularly harmful, it has been found that
butter flavoured versions of the snack contain a dangerous chemical (diacetyl) in the flavouring which
releases toxic fumes when microwaved.
While this has mainly affected factory workers so far - with many developing a lung condition dubbed
"popcorn lung" - one consumer is now known to have also developed lung problems due to this toxin.

However, this is clearly a case of moderation being key, with the sufferer admitting to eating
microwave popcorn at least twice a day for 10 to 12 years.
Unless you are eating your popcorn in similar quantities, it is most likely safe to consume
popcorn at home,just be careful to avoid the fumes when opening the bag.

(9) Potatoes
Potatoes may look innocent enough, but did you know they actually come from
the same family as poisonous plant the deadly nightshade?
Although they are not quite as dangerous as this family member, potatoes do pose
certain risks to our health due to them containing toxic compounds known as glycoalkaloids,
the most worrying of which is solanine which affects the nervous and digestive systems,
causing headaches, weakness, confusion, diarrhoea and vomiting amongst other things.

Poisoning from potatoes occurs very rarely but fans of the popular vegetable should take
measures to protect themselves by avoiding potatoes with sprouts - which tend to have a
higher concentration of glycoalkaloids - and those which have turned green.
Although the green colour of the potatoes is harmless in itself, it does indicate that the potatoes
have been exposed to light, which can also encourage solanine levels to rise over the safe level
 for consumption.

(10) Peanuts
Not only are peanuts one of the most common food allergens, but the popular snack
may also be dangerous to those who don't suffer from allergies.
Peanuts are particularly best avoided by those with kidney or gallbladder problems
as they contain oxalates which can crystallise and cause kidney and gallbladder stones.

However, even for the rest of us peanuts can be toxic due to their susceptibility to mould
and the frequently occurring presence of aflatoxin - a highly toxic carcinogen - that is
produced by a fungus called Aspergillus flavus invading the nuts.
If you simply can't resist snacking on peanuts, try to purchase ones produced in arid areas -
such as New Mexico -where the soil is dry and the risk of aflatoxins is lower.

 

 

 

 

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Home Organizing Tips : How to Organize Kids' Rooms
A kid's room doesn't have to be a constant disaster and can be kept clean with advice from a professional house cleaner

watch her advie

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