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Brain Power Foods

The foods you eat directly affects the performance of your brain. It has been proven that by eating the right food, you can boost your IQ, improve your mood, be more emotionally stable, sharpen your memory and keep your mind young.

If you give your brain the right nutrients, you will be able to think quicker, have a better memory, be better coordinated and balanced and have improved concentration.

The three key brain foods to boost your brainpower and keep your brain healthy and your mental processes operating effectively are nutritious food, water and oxygen:

Smart Foods for increasing brain power:

Blueberries:

A lot of people dont even know that blueberries are not only delicious, but they are good for your short-term memory. The reason for this is because they are very rich in anti-oxidants, which fight off free radicals. Free-radicals are what exist in everyday life such as indoor and outdoor pollution. These free-radicals affect our memory and concentration, but the anti-oxidant power in blueberries keeps these free-radicals from attacking our brain capacity. In a laboratory study in Boston, scientists gave one group of rats a diet rich in blueberries. They gave the other group of rats a diet with no blueberries at all. What they found in this study was that the blueberries stave off declines in our brains abilities to send messages to one another. So in other words, blueberries actually work as an anti-aging remedy for our brains.

Fish:

Fish are great in helping your overall brainpower, mental clarity, and memory as well. The reason for this is that they are rich in Omega-3 fatty acids. These fatty acids improve brain function. The fatty acid is also known as DHA. There are studies that show that diets that are low in DHA are linked to alzheimer’s disease and memory loss.

Tomatoes:

There is some powerful evidence to suggest that the lycopene found in tomatoes and tomato products such as ketchup are good for your brain. This wonderful nutrient, lycopene, is naturally very abundant in the tomato fruit.

Pumpkin Seeds:

Pumpkin Seeds are also a natural way to improve your memory and brain function. The reason for this is these seeds are naturally packed with anti-oxidants and are full of Omega-3 fatty acids, which is an excellent brain-boosting nutrient.

Wild Salmon:

Salmon and other deep,cold-water fish are rich in omega-3 essential fatty acids. Omega-3s are essential for brain function and also contain anti- inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring. **Recommendation: Add a 4-ounce serving of salmon or other Omega-3 rich fish to your diet two to three times a week.

Citrus Fruits and Colorful Vegetables:

Because of their antioxidant properties, citrus fruits and colorful vegetables are high on the list of brainy foods . The more colorful the better. Brightly colored yellow, orange, red, purple and green fruits and vegetables are antioxidant rich. Go for orange with carrots, apricots, cantaloupe, mango, papaya and oranges. Blueberries, blackberries, prunes, red grapes and eggplant add a blue/purple hue to your plate. Add red to your diet with cherries, tomoatoes and red pepper. The best antioxidant source of green vegetables are found in the dark green vegetables - spinach, kale, romaine lettuce, brusell sproats, broccoli. **Recommendation: As many colorful vegetables as you can, with an absolute minimum of five servings daily. Since colorful fruits are higher in calories, add two to four servings daily to your diet.

Increase Water Intake:

Given that your brain is about 80 percent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.

Nuts and Seeds:

Nuts and seeds are an excellent source of the power antioxidant Vitamin E. Studies show that higher levels of vitamin E correspond with less cognitive decline. Sunflower seeds, sesame seeds, flax seed, walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts and unhydrogenated nut butters all provde benefits. **Recommendation: Add an ounce of nuts or seeds to your daily diet. Be careful that you do not overdo this brain-booster. Too much of this higgher calorie food will add to your waistline.

Beans:

Beans stabilize glucose (blood sugar) levels. The brain cannot store glucose and The brain is dependent on glucose for fuel yet cannot store glucose. Beans rpovide steady stream of energy, as well as a high amount of fiber. With so many varieties - black beans, lima beans, pinto, kidney, garbanzo,Great Northern, Navy and others - it’s easy to add variety in this under-recognized super food section. Peas and lentils, other foods in the legume family, also provide benefit. Add at least a 1/2 cup of beans or other legumes to your diet every day.

Whole Grains:

Oatmeal, brown rice, whole-grain breads, popcorn and barley prmotoe cardiovascular health and good blood flow throughout the organ system, which includes the brain. Wheat germ, though not technically a whole grain, also goes on the superfoods list because wheat germ adds fiber, Vitamin E and some omega-3s. Add three slices of whole grain bread, a 1/2 cup of oatmeal or other whole-grain cereal, or two tablespoons of wheat germ to your daily diet.

Freshly Brewed Tea:

Whether it is hot or iced, freshly brewed tea contains a modest amount of caffeine which, when used in moderation, can boost brain power by enhancing memory, focus, and mood. Tea also has potent antioxidants, especially the class known as catechines, which promotes healthy blood flow. Green tea contains chemicals that enhance mental relaxation and alertness and is especially good for brain function. Two to three cups a day of freshly brewed tea. Note that bottled or powdered teas dont count.

Dark Chocolate:

Dark chocolate contains several natural stimulants, including caffeine, which enhance focus and concentration, have powerful antioxidant properties and stimulate the production of endorphins to helps improve mood. Like nuts, seeds and avocado, this is another brain- boosting super food to be used in moderation. Enjoy 1/2 ounce of dark chocolate daily. Note that the more processed chocolate varieties such as milk chocolate and white chocolate do not provide the same amount of benefit as dark chocolate.

Reference: HealthOnclick

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