Top 10 Food That Will Make You More Energetic And Active

Everybody knows that what you eat affects how your body works. Your diet can influence your health in a variety of different ways, and one of the most noticeable is how it affects your energy levels. Your body turns certain carbohydrates in food directly into energy, so they are essential for feeling energized throughout the day, but not all carbohydrates are equal. Slow-burning ones are best, as the energy they provide is stable and unchanging. Your body also needs minerals and vitamins to provide energy effectively. The following is a list of the ten best foods that fulfil these requirements.

 #1  Oats        

Oats are one of the primary energy-boosting foods. They contain slow-burning carbohydrates, that provide your body with a constant stream of energy. Full of B vitamins, which assist in keeping your body alert, oats can ensure that you’re never lacking in energy.

 #2  Bananas           

Bananas are incredible energy foods, and can give those listless days a shot in the arm. Potassium is one of the factors in this, as bananas are absolutely packed with it, and the sugars contained in bananas are easily digested and turned straight into power for your body.

 #3  Almonds         

Almonds, like many nuts, are under-appreciated in terms of their nutrient content. They are full of omega-3 and omega-6 fatty acids, which are essential for mental alertness. Raw almonds are best, but even cooked ones can make a discernible difference to your energy levels.

 #4  Spinach          

Spinach is an obvious one for anyone who has ever seen the cartoon “Popeye”. You’ll be happy to hear that it didn’t lie to you, and that spinach is a great energy food. Thanks to its high iron content, it helps make a healthy, strong, energetic body. It is best consumed raw, and tastes great in a salad.

 #5  Lentils          

Lentils should also be a staple part of your diet. They are full of protein, amino acids, vitamins and minerals, and can replace pasta or rice in almost any dish. Sprouted lentils contain sufficient levels of all the essential amino acids; a must for anyone looking to get a little more vigour from their food.

 #6  The walnut           

The walnut is another great nut for energy. High levels of potassium, iron and zinc serve to make walnuts an excellent choice for anyone feeling a little inert.

 #7  Chocolate           

If you’re a chocoholic, you’ll be happy to hear that a little chocolate can give you a real energy boost. A few squares of dark chocolate contain enough caffeine and theobromine to perk you up when your energy starts to deplete. Try to get high-cocoa chocolate, as it contains more of the compounds that are helpful.

 #8  Brown rice            

Brown rice can be used to replace white rice in any dish. It takes a little longer to cook, but like oats, provides a lot of slow-burning carbohydrates to keep your body ready for anything.

 #9  Sesame seeds            

Sesame seeds are easy to crowbar into your diet somewhere, and are full of the essential minerals for alertness and vigour. They can be mixed with yoghurt, honey or whatever you like, and are a real energy superfood.

 #10  Water           

And finally, though it may seem strange to mention it water is one of the best things you can consume to increase your energy. It is crucially important in the processes used by your body to provide energy, and drinking adequate amounts ensures that your body has what it needs to do its job. So drink around 8 glasses a day, and everything else on this list is guaranteed to work to the best of its ability.

Source: http://gegeblog.com/top-10-food-that-will-make-you-more-energetic-and-active/3/

 

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The 10 Best Foods for Healthy Eyes

Building and maintaining excellent vision isn't something that happens without effort. Even if you believe nothing can be done to help your vision, taking steps to improve nutrition can go a long way toward preserving, or even improving, the health of your eyes.

You need to start with a base of core nutrition, but by adding a few eye healthy foods to that base, you may be able to see improvements in your eye health. Here's a list of 10 different foods that can help to preserve or even improve your vision.

 #1  Spinach           

Spinach leads the list of top 10 foods for healthy eyes as it is a store house of vitamin C, beta carotene and large amounts of lutein, zeaxanthin and antioxidants. The leafy vegetable can absorb almost 40% of blue light intensity and increases the pigment density of the macula which in turns prevents the eyes from macular degeneration. Frequent intake of Spinach and other dark green leafy vegetables can maintain good eye sight.

 #2  Oily Fish            

Cold water oily fish such as salmon, tuna, cod, haddock as well as sardines are well known for healthy Omega 3 oils. EPA and DHA, two Omega-3 fats found in oily fish are important for cellular health and the retina. According to a study by the National Eye Institute in United States, omega-3 helps modulate the inflammation and can avert dry eye and other age related eye problems.

 #3  Eggs        

Eggs contain cysteine and sulphur, two components of glutathione which acts as an antioxidant for the lens of the eye further avoiding the risk of cataract formation. Even the yolk of an egg is rich in lutein that can alter macular degeneration which occurs with age. Daily consumption of egg can also supply your eyes with lecithin, amino acids, vitamins A, B-12 and D enhancing eye sight.

 #4  Carrot        

Night Blindness can be avoided by taking in Vitamin A which is found in carrots. Other than this, the veggie is also loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts.  After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision.

 #5  Broccoli          

Broccoli, another healthy vegetable, can work wonder in the avoidance of loss of vision and muscular degeneration. Broccoli contains lutein and zeaxanthin which are good for the eye lenses. In addition, these carotenoids can also protect the eye cells from free radical stressors. It can be consumed as boiled, roasted or as add ups in soups.

 #6  Fruits           

Bright color fruits can actually benefit the eyes a lot especially Kiwi, Orange and Wolfberries. These fruits contain Vitamin C which eliminates free radicals that cause damage to the eyes. Different color fruits have different chemicals and can provide us with a variety of different nutrients needed by our eyes, keeping is healthy and free from other eye related diseases.

 #7  Blue Berries          

Blueberry is another food that has been considered into the list of top ten foods for healthy eyes as it is packed with health promoting compounds, mainly Vitamin C and Anthocyanidin. Anthocyanidin is a flavonoid which strengthens the circulation on the tiny blood vessels of the eyes. The fruit is also effective at the central area of the eye’s retina supporting the capillaries around it.

 #8  Wheat Germs           

Being a big source of Vitamin E, Wheat Germ decreases the development of cataract, macular degeneration and oxidation of cells. It slows down the free radical damage of the retina and eye stress. Apart from consuming it as baked, wheat germs can also be added to oatmeal, yogurt and salads.

 #9  Garlic           

Garlic is rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye, and the whole body. Raising glutathione levels can be instrumental in both prevention and resolution of visual problems like muscular degeneration, glaucoma or cataracts. Thus including garlic in frequent diet is advisable.

 #10  Red Meat          

 Red meat including beef, turkey, mutton, pork, lamb, ostrich etc are perfect for the eyes as they are loaded with protein, iron and zinc, which is one of the key ingredients for maintaining healthy eyes. Zinc is found in the retina and in people with macular degeneration, the levels of zinc in the retina can be very low, so eating red meat will be a good option of avoiding the doctor.

Source1: http://www.huffingtonpost.ca/2011/09/21/foods-healthy-eyes_n_974368.html#s368171&title=Collard_Greens

Source2: http://www.toptenofcity.com/misc/health/top-10-foods-for-healthy-eyes.html

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The 10 Best Sources of Protein for Building Muscle

Protein is a macro nutrient composed of amino acids that is necessary for the function of the human body  and proper growth. While the body can manufacture several amino acids required for protein production, a set of essential amino acids needs to be obtained from animal and/or vegetable protein sources. 

There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the body, and it is controversial whether this excess protein causes a strain on the liver. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.

#1Cheese

 Of all cheeses low sodium Parmesan cheese provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like Romano, Mozzarella, and Swiss provide around 28-30 grams of protein per 100 gram serving. Softer cream cheeses, or spreadable cheeses, provide the least protein with only 16 grams per 100 gram serving.

#2 Mature (Large) Beans

The older, larger, and more mature a bean gets the more protein it carries. Mature roasted soybeans have the most providing 39.6 grams of protein per 100 gram serving, or 68 grams per cup. They are followed by mature Lupin beans which provide 15.6 grams per 100 gram serving. That is 25.8 grams per cup.
 

#3 Lean Veal and Beef

To get the most protein out of meat, it is best to choose lean cuts. Specifically the top round of veal or beef provides around 36 grams of protein per 100 gram serving, or 93 grams per pound (uncooked), and 31 grams in a 3 ounce serving.
 

#4 Roasted Pumpkin, Squash, and Watermelon Seeds

A popular food in the Middle East and East Asia pumpkin and squash seeds provide 33 grams of protein per 100g serving, that is 74.8 grams per cup and 9.2 grams per ounce. Watermelon seeds provide slightly less at 28 grams of protein per 100 gram serving. If you can't find these seeds in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin, squash, and watermelon seeds you have and roast them in your oven. The seeds are typically consumed by cracking the outer shell and eating the seed inside. 
 

#5 Lean Meats (Chicken, Lamb, Pork, Turkey) 

Most lean meats provide around 30 grams of protein (30%) in a 100 gram serving. Chicken broilers have the most with 32.8 grams of protein per 100 gram serving, which is 46 grams per cup, and 27 grams in half a chicken breast. Pork loin and chops have 30 grams per 100 gram serving or 19.2 grams of protein per chop.
 

#6 Fish (Tuna, Anchovies, Salmon)

Fish are becoming more popular as knowledge spreads on the value of their fats and oils. As for protein Yellowfin Tuna provides the most with 30 grams per 100 gram serving, or about 8 grams per ounce. It is followed by Anchovies(29g), Salmon(27g), Halibut(27g), Snapper(26g), and Tilapia(26g).

#7 Fish Eggs (Roe and Caviar) 

Caviar and fish eggs are most often eaten as a garnish or spread. A sampling of fish roe (eggs) from a variety of species found they provide 28.6 grams of protein in a 100 gram serving. That is 8 grams of protein per ounce. Caviar will provide 24 grams of protein in a 100 gram serving or 6.9 grams per ounce. Chicken eggs, by comparison, only offer 13.6 grams of protein in a 100 gram serving, or 6.3 grams of protein per egg.

#8 Yeast Extract Spread (aka: Marmite) 

 Yeast extract spreads are popular in Britain and Europe, and have started to gain popularity in the U.S. A good vegan source of vitamin B12, the spread also packs a lot of protein. One hundred grams provides 27.8 grams of protein, that is 1.7 grams per teaspoon.
 

#9 Lobster and Crab  

Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of lobster contains 26.4 grams of protein, or 43 grams per lobster. Crab provides a little less with 19.4 grams per 100 gram serving.

#10 Lentils, Pulses, and Peanuts

 Lentils, pulses, and peanuts (a legume) are a great vegan source of protein. Peanuts provide the most protein with 23.7 grams per 100 gram serving or 6.6 grams per ounce, 0.2 grams per peanut. Lentils provide the most protein when consumed raw at 25.8 grams per 100 gram serving, and 9 grams per 100g serving cooked (17.9 grams of protein per cup).
 

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