Brown rice is a natural wholegrain food rich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium. Vitamin wealth of brown rice includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) , vitamin K, health-supportive vital fatty acids, antioxidants. Brown rice is generally hypoallergenic and. Brown rice:

  • speeds up metabolism
  • better functioning of cardiovascular system
  • digestive system
  • brain and nervous system
  • provide relief from hypertension,
  • stress,
  • mental depression
  • skin disorders
  • stabilization of blood sugar levels
  • cholesterol levels,
  • relief from other troubling conditions such as constipation and colitis.

 Additional information about the content of vitamins and minerals, calories, combinations and more.

Used: organicfacts

     Salmon, mackerel, tuna and anchovies - fatty fish rich in the omega-3 fatty acid DHA, which is found in our retinas and is instrumental in preventing dry eye syndrome, as well as dramatically decreasing the risk of age-related macular degeneration. Moreover omega-3 improves memory, including the age degradation, improves mood and helps fight depression. Contained in fish B12 strengthens the nervous system, and vitamin B6, which is a catalyst of amino acid metabolism, improves metabolism in the brain tissue.
     Fish provides healthy oils that are absorbed around nine times more than oils from a fish oil supplement. Researchers recommend consumers follow the American Heart Association guidelines and incorporate a variety of oily fish into their diet at least twice a week to get the recommended amount of Omega-3 fatty acids and vitamin D.

 Additional information about the content of vitamins and minerals, calories, combinations and more.

Used: womensbrainhealth, scienceline, lh

  • Researchers at the University of Illinois at Chicago* found that Compounds called polyphenols, found in black and green teas, slow the growth of bacteria associated with cavities and gum disease.
  • Green tea may help fight Alzheimer’s (Rushworth et al., 2013).
  • Tea contains theanine, a psychoactive amino acid almost unique to tea. There are studies connecting it with enhanced cognitive performance (Einother & Martens, 2013). & improvements to memory (Korean research by Chung et al. (2011), by increasing the production of new brain cells (Wang et al., 2012).
  • Theanine also provides the calming effect (Juneja et al., 1999) reducing anxiety (Ritsner et al., 2011).
  • Tea improved overall mental health. Hozawa et al. (2009), (Niu et al., 2009).

Additional information about the content of vitamins and minerals, calories, combinations and more.

used: spring

     Coffee1 provides caffeine, a stimulant that keeps our brains active, and plenty of antioxidants that can help prevent many common chronic diseases, such as diabetes.
     Possible benefits include a lower risk of:

     The study out in BMC Medicine*, CIRCULATION*, thebmj* - suggests that eating hefty amounts of cereal fibers can help reduce the risk of death from a number of causes, including cancer and diabetes*, by almost 20%. Dietary fiber may reduce* the risk of death from cardiovascular, infectious, and respiratory diseases. Making fiber-rich food choices more often may provide significant health benefits (by NCBI).Study co-author Dr. Lu Qi, an associate professor of medicine at Harvard Medical School in Boston. - added that eating more grains may even help people lose weight* - work by lowering three things: food intake overall, levels of "bad" cholesterol, and inflammation. Whole grains are grains in their most unadulterated form, still containing the endosperm, bran, and germ – most of the plant's nutritional* value lies in the bran and germ.

Additional information about the content of vitamins and minerals, calories, combinations and more.

Used: forbes

     A series of large studies*, clinical trial conducted in Spain*, found that nuts (!) - (allergen)*, makes life longer*, preventive cancer* or heart disease*. Nuts – natural*, safety (reasonable doses!) effective* energy for body*.
     Nuts – are rich in vitamin E, polyunsaturated fatty acids, trace elements (calcium, magnesium, potassium) and vitamins. In addition, they contain phytochemicals such as phenolic acids, phytosterols and polyphenols.
     The benefits of nuts:

     This menu is not considered as mandatory or necessary, and it's not a diet because the diet, as we know, individual. This project - an attempt to create a simple set of nutrition for a busy person on weekdays, in which the balance shifted to a healthy, energy-intensive and useful way. This project is also in common with the project "Basic food."
     Food1: the balance between time spent and money with one hand and their own health on the other. Although the food is the foundation of "the pyramid of needs", and the quality of food is the foundation of our health and well-being. Nutrition - one of the most (if not the most) important time of our everyday life. It is necessary to carry out a meaningful way, you need to set aside time for it, and it cannot combine with anything else. Introduction to the life of any diet, changes in habits requires a gradual, phased approach2. More information about the food: Vitamins, microelements in foods, site search, links.

     This list is not considered as mandatory, and it is used more as a base. This is not a diet, but whatever diet you choice, first of all it is necessary to clean off your home from bad food* products. Minimum list of food products that I* think safety, that I use and that don’t bring harm if reasonable*  doses used. This project is also in common with the project "Basic menu." More information about the food: Vitamins, microelements in foods, site search, links.

     Soda is an addiction — similar to tobacco, alcohol, or drugs. Also soda:

  • raises a person’s blood pressure,
  • have a negative effect on your brain function and thinking processes, increased risk of Alzheimer’s disease (The researchers*' conclusion: “ Artificially sweetened soft drink consumption was associated with a higher risk of stroke and dementia.” The research* had also uncovered a possible link of sweet sodas with higher stroke risk.),
  • destroys your teeth,
  • increase your risk of kidney disease and ultimately kidney failure,
  • increased risk of diabetes, weight gain*,
  • had shorter telomeres*  in immune cells, meaning their risk of dying sooner was higher.

     "The metabolic effects of sweetened drinks include rapid spikes in blood glucose [sugar] and insulin levels," lead researcher Dr. Nita Forouhi, of the University of Cambridge, in the United Kingdom said.(webmd)

sugardrinks

 

Based: medicaldaily.com, forbes

 

 

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