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Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats. Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline. Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brain

To grow in life, the change has to begin within yourself. In the New Year 2024, make sure you let go of these 12 things in life for your personal growth. The new year is about making promises and resolutions, but we often see these intentions fading within the first month. But this year, let’s make it a bit simpler. Consider letting go of habits that hinder your personal growth instead of making new ones. For instance, not acknowledging your mistakes can impede progress and prevent you from learning new things. So, here are 12 habits worth letting go of to foster personal growth before you enter the new year. Personal growth is a journey about developing your potential skills and understanding yourself. Besides learning and unlearning certain things, knowing what holds you back and what to let go of is key to determining a path to personal growth and development. Dr Jyoti Kapoor, a certified psychiatrist, shared a few things you might consider releasing from your life to pave the way f

1. Vitamin C – Citrus Fruits & Greens Consuming foods high in vitamin C such as grapefruits, oranges, tangerines, sweet red pepper, broccoli, strawberries, kale, and kiwifruit are thought to increase white blood cell production, which is key to fighting infection. 2. Beta-Carotene – Root Vegetables & Greens Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins, such as a virus. Carrots, spinach, kale, apricots, sweet potato, squash, and cantaloupe are all great sources of beta-carotene. Vitamin A is a fat-soluble vitamin, so consuming foods with healthy fats will aid in its absorption. A great immune-boosting combination would be carrots with traditional hummus or a spinach salad with avocado or olive oil in the dressing. 3. Vitamin E – Nuts, Seeds & Greens Vitamin E is a fat-soluble vitamin that is key in regulating and supporting immune system function. Foods rich in vitamin E include nuts,

Vitamins are divided into two categories. Water-soluble vitamins These travel freely through the body. The part that the body doesn't use passes through the kidneys and leaves the body as urine or stool. The body needs water-soluble vitamins in frequent, small doses. They aren't likely to reach toxic levels. Fat-soluble vitamins These are stored in the body's cells. They are not passed out of the body as easily as water-soluble vitamins. Fat-soluble vitamins can reach toxic levels if you get more than you need. A balanced diet usually provides enough water-soluble and fat-soluble vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B12. Thiamine (vitamin B1 - Part of an enzyme needed for energy metabolism; important for nerve function. Found in all nutritious foods in moderate amounts: pork, whole grain or enriched breads and cereals, legumes, nuts and seeds. Riboflavin (vitamin B2) Part of an enzyme needed for energy metabolism; imp

Vegetarian diets have grown in popularity, especially over the last several years. People often consider this way of eating — emphasizing plant foods over animal products — as part of the plant-based movement. There are many reasons more people are choosing a vegetarian diet, and several variations of how to approach this way of eating. This article reviews 6 variations of the vegetarian diet, including which foods to include and avoid in each. It also explores a few common reasons why people choose a vegetarian diet. Why follow a vegetarian diet? There are three main reasons why someone might choose to follow some variation of a vegetarian or plant-based diet. These are related to personal and public health, the environment, and the animals raised for food. Studies have found that animal products, especially those produced in large-scale concentrated animal feeding operations (CAFOs), are likely to contain unwanted substances, such as antibiotics (1Trusted Source). Research suggests t

Food combining is a philosophy of eating that has ancient roots but has become extremely popular in recent years. Proponents of food-combining diets believe that improper food combinations can lead to disease, toxin buildup, and digestive issues. They also believe that proper combinations can actually help relieve these problems. But is there any truth to these claims? This article will take a closer look at the research to determine whether food combining is effective. What is food combining? Food combining is a concept based on the idea that certain foods pair well, while others do not. The belief is that combining foods improperly — for example, eating steak with potatoes — can lead to negative effects on health and digestion. Food-combining principles first appeared in the Ayurvedic medicine of ancient India, but they became more widely popularized in the mid-1800s under the term “trophology,” or “the science of food combining.” Common rules of food combining The laws of food combi

Your skin barrier protects your body from free radicals. Harsh environments are often the cause of damage. Keep it protected using oils, ceramides, and more. Beauty boutique and drugstore shelves are packed with products that aim to protect and rejuvenate your skin. Some of them exfoliate, some plump, and others moisturize. All these products share the fact that they act on your body’s outermost layer, which is called the skin barrier. But what exactly is your skin barrier, what’s its purpose, and what can cause damage? In this article, we’ll help answer those questions and also explore the steps you can take to protect and restore this vital defensive layer. Your skin is made up of layers, each of which performs important functions in protecting your body. The outermost layer, called the stratum corneum, is often described as a brick wallTrusted Source. It consists of tough skin cells called corneocytes that are bound together by mortar-like lipids. This is your skin barrier. Inside t