Consider this. Your brain is constantly “on,” taking care of your thoughts and activities, breathing and heartbeat, senses – it works hard all the time, even while you’re sleeping. This implies that your brain demands a steady flow of fuel. The meals you consume provide that “fuel,” and what’s in that fuel makes all the difference. Simply put, what you eat has a direct impact on the structure and function of your brain, and hence, ultimately, your mood.
Your brain, like an expensive automobile, performs best when only premium gasoline is used. Eating high-quality meals rich in vitamins, minerals, and antioxidants nourish the brain while also protecting it from oxidative stress, which is the “waste” (free radicals) created when the body utilizes oxygen, which can harm cells.
Premium gas will harm your brain. If compounds from “low-premium” fuel (such as those found in processed or refined meals) enter the brain, the brain has a limited capacity to eliminate them. Refined sugar diets, for example, are detrimental to the brain. They not only impair your body’s insulin control, but they also induce inflammation and oxidative damage. Multiple studies have established a link between a high-refined-sugar diet and poor brain function — and potentially worsen symptoms of mood disorders like depression.
There are “good carbohydrates” and “bad carbs,” just as there are “good fats” and “bad fats.” Mediterranean diets place an emphasis on healthy fats and carbohydrates.
The bad guys are saturated fat, trans fat, and cholesterol. Monounsaturated and polyunsaturated fats are examples of healthy fats (found in such foods as fish, canola oil, and walnuts). The Mediterranean diet advised by Mollie Katzen and Harvard professor Walter Willett in Eat, Drink, and Weigh Less has modest amounts of fat, but the majority of it is healthy monounsaturated and unsaturated omega-3 fats. It contains a lot of carbohydrates, but the majority of them come from unprocessed, fiber-rich foods. It also contains a lot of fruits and vegetables, nuts, seeds, and fish, with only a little bit of meat.
Mediterranean residents have a lower-than-expected risk of heart disease. However, the region’s traditional lifestyle also includes plenty of physical exercises, regular eating patterns, wine, and strong social support. It’s difficult to say what impact these many factors play — but there’s emerging evidence that the Mediterranean diet, by itself, can lower cardiovascular risk and diabetes development.
Foods High in Fiber That You Must Try. By including the 5 greatest high-fiber foods, you may win the war on the bulge and improve your health.
1. Kidney Beans
Though bodybuilders are known for avoiding beans in preference for meat, consider kidney and other beans the MVP of your pantry: they’re cheap, handy, high in fiber and other essential nutrients, and incredibly adaptable in the kitchen. According to research published in the Journal of the American College of Nutrition, those who ate beans on a daily basis were 23 percent less likely to have a wide waistline than people who avoided beans.
2. Barley, Hulled
Most people’s only exposure to barley is through the beer on tap at their local tavern. That’s unfortunate since boiling a pot of the chewy grain is a great way to get your fiber fixed. It’s critical to recognize that hulled barley is whole-grain barley that has had the outermost hull removed.
The more typical pearled barley, on the other hand, is lower in fiber and less nutrient-rich since the outer husk and bran layers have been removed. Hulled barley takes longer to cook, often up to an hour, so make large portions at once. Cooked barley can be frozen for later use.
3. Dried Figs
While fresh figs aren’t always easy to get at your local supermarket, and their exorbitant costs are very unappealing, dried figs are accessible all year and are a fantastic source of fiber. You may credit all those little seeds for the fiber abundance. You’ll also obtain a variety of elements not present in other dried fruits, such as calcium, magnesium, potassium, and vitamin K.
When it comes to berries, these brightly colored treasures are the fiber powerhouse. Each cup has twice as much fiber as blueberries. A good dosage of vitamin C is another advantage. Research published in the European Journal of Nutrition revealed that those with low vitamin-C status performed worse on exercise than those with higher vitamin-C status. Vitamin C is a powerful antioxidant that can help lessen the oxidative stress associated with high-intensity exercises.
5. Chia Seeds
Tiny chia seeds, formerly widely ingested by the Aztecs and memorably hawked to the tune of ch-ch-ch-chia, have recently seen a revival as a bona genuine superfood. Chia seeds are high in fiber and a good source of the vital omega-3 fatty acid alpha-linolenic acid, which may have heart-health advantages. White and black chia seeds are both high in nutrients.
- Are you including these nutritious foods in your diet ?
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