10 Reasons You Should Drink Coffee Every Day
You Should Drink Coffee Every Day You may think you’re addicted to coffee if you have it every day. But if you think about it, coffee has quite a few benefits that can make your life more enjoyable. Check out these 10 reasons why having coffee every day can improve your life. 1) Builds Brain Connections Drinking coffee is associated with increased neural activity, particularly in areas of your brain that control concentration and mental performance. Coffee regularly has been shown to help protect against Alzheimer’s disease and dementia. In addition, caffeine triggers a series of responses within your brain that contribute to its alertness, focus, and even mood! So drink up – you’re not only helping yourself feel more awake; you’re also training your brain to be healthier too! 2) Increases Focus When you drink coffee, caffeine molecules bind to receptors in your brain, blocking distractions and increasing mental clarity. Think of it as a natural nootropic. When we drink coffee regularly, our productivity soars. For some of us, it’s essential to get through a full day at work or school. 3) Improves mood Studies show that coffee increases dopamine, serotonin, and endorphins in our brains. While some are feel-good chemicals that make us feel happy and relaxed, others act as stimulants that help us focus on what we need to get done throughout the day. Studies have shown that even a little caffeine can improve your mood throughout the day! 4) Diminishes pain Caffeine can block pain receptors in your brain, making you feel less pain from cuts and bruises. So if you’re feeling sore after a hard workout, drinking a cup of joe might make you feel better. 5) Prevents heart disease There’s good evidence that drinking coffee can prevent heart disease, Parkinson’s, and type 2 diabetes. Harvard Medical School advises you to drink four to five cups of joe per day for optimum health. 6) Lowers the risk of diabetes Studies have found that people who drink coffee are less likely to develop Type 2 diabetes. One Harvard University study of more than 126,000 people showed a link between moderate coffee consumption and a lower risk of developing Type 2 diabetes. Drinking at least three cups of coffee daily reduced an individual’s chance of getting diabetes by 10 percent. This also lowers your risk for heart disease, Parkinson’s disease, and Alzheimer’s. Increases longevity: Researchers have long sought to uncover how drinking coffee can reduce death rates from all causes. 7) Keeps bones strong The magnesium found in coffee helps strengthen bones, potentially reducing your risk of fractures. Magnesium is essential to help prevent osteoporosis in women after menopause. Recent research has also linked higher caffeine intake to greater bone mineral density in women but not men. Plus, emerging evidence suggests that a cup of joe can improve calcium absorption and increase bone strength. 8) Boosts immunity Caffeine is a potent stimulant, increasing alertness and temporarily boosting your body’s natural defenses. Studies have shown that daily coffee consumption boosts immune function. More specifically, caffeine raises levels of infection-fighting white blood cells called macrophages. 9) Protects against Alzheimer’s Everyone knows that coffee contains caffeine, but it also has antioxidant and anti-inflammatory properties. Two of these components—chlorogenic acid and caffeic acid—have been shown to decrease levels of beta-amyloid proteins in rats. Beta-amyloid proteins can clump together with other protein fragments to form neurofibrillary tangles and plaques that contribute to Alzheimer’s disease. 10) It tastes delicious! Any avid coffee drinker will tell you it tastes great, but there’s also research to support that coffee consumption can positively affect physical and mental health. Research has shown that moderate coffee consumption may lower your risk of heart disease by reducing LDL cholesterol levels. It can also lower your risk of Type 2 diabetes (more than green tea), prevent cognitive decline, and improve longevity (in rats).
10 Health Benefits of Eating Nuts Everyday
Health Benefits of Eating Nuts Everyday Nuts are one of the healthiest, most nutrient-dense foods on the planet. They offer a fantastic combination of vitamins, minerals, and healthy fats. Also, antioxidants work to protect your body in many ways. Because of this and because they taste so good, they should be included in a healthy diet! Here are 10 benefits of eating nuts every day! 1) Improve heart health All nuts are high in heart-healthy, unsaturated fats. Studies show that diets high in monounsaturated fats can lower your risk for heart disease and diabetes, among other chronic diseases. Try to include at least one serving of nu-ts every day for optimal health. A handful (1 ounce) of almonds contains 164 calories, 7 grams of fat, and 4 grams of protein. An ounce of cashews provides 163 calories, 10 grams of fat, and 6 grams of protein. 2) Reduce Cholesterol There’s evidence to suggest that people who eat nuts frequently have lower LDL cholesterol levels than those who rarely or never do. This means they have less risk for heart disease. The monounsaturated fats in almonds, hazelnuts, pecans, and walnuts may improve HDL (high-density lipoprotein) cholesterol levels. Which are known to lower your risk for heart disease. Also, it provides a healthy source of fat. 3) Increase your Energy Levels Research has linked nuts with a boost in energy, which can help you power through your day. In one study conducted by Barbara Rolls, Ph.D., professor of nutritional sciences at Penn State University, volunteers who added 2 ounces of walnuts to their daily diet experienced improvements in energy levels and mood compared with those who ate a bagel instead. If you’re not nu-ts about nu-ts yet, feel free to snack on other proteins like lean beef or egg whites for a similar effect. 4) Help prevent weight gain A new study shows that nuts are a great way to curb your appetite without causing weight gain. Researchers found that eating just one ounce of nu-ts per day was linked with a 14 percent reduction in calorie intake. And 11 percent decrease in body mass index (BMI). It’s thought that high-protein foods like almonds make people feel fuller faster, and higher fiber intake can also reduce overall calorie consumption. This isn’t exactly shocking news: Previous research has shown how adding fiber-rich foods like beans to your diet can help with weight loss. 5) Boost metabolism Their healthy fats can help rev up your metabolism, and research suggests that nut eaters tend to weigh less than those who don’t snack on them. In particular, almonds and walnuts are known for their ability to satiate hunger because they have high amounts of fiber and protein (1). One study found that people who snacked on nuts every day lost more weight than those who didn’t—plus, adding nu-ts to a regular diet may help keep hunger at bay. 6) Protect Against Cancer According to a significant analysis of previous studies published in the British Journal of Cancer, eating nuts every day can reduce your risk for different types of cancer. The link is potent in women; those who ate nu-ts daily had a 20 percent reduced risk for breast cancer compared to women who never or rarely ate nuts. Another study published in BMJ showed that people who ate an ounce and a half (42 grams) per day were 19 percent less likely to die from any cause than people who didn’t eat nu-ts. 7) Keep you sharp in old age A handful of nuts every day may help keep your mind sharp as you age. The most important study to date found that people who ate a handful of nu-ts five or more times a week were half as likely to develop dementia in old age compared with those who never ate them. There is no evidence suggesting that eating nu-ts can prevent cognitive decline or protect against Alzheimer’s disease. But it has been shown to reduce inflammation, which has been linked to neurodegenerative diseases like Alzheimer’s. 8) A Tasty Way to Get Some Protein Nut butter is a tasty way to get some protein in your diet. A 2007 study from Tufts University found that people who ate peanuts and other nu-ts as part of a diet low in refined carbohydrates—like white bread, pasta, white rice, and sugary snacks—lost more weight than those who didn’t consume nuts. 9) Improved Skin, Hair, and Nails Omega-3 and omega-6 fatty acids improve your skin, hair, and nails by nourishing them with oxygen. Most nuts are rich in these healthy fats and vitamin E and phytosterols. Sunflower seeds, almonds, cashews, and peanuts contain vitamin E, making your skin smooth and supple. Vitamin E also helps lower your risk for various health problems, including heart disease, cancer, and age-related decline. 10) Satisfy Your Sweet Tooth Without the Sugar Studies have shown that walnuts, pecans, almonds, and pistachios may help suppress your cravings for sweet treats.1 Just a handful (that’s about six nu-ts) can satisfy your craving for something sweet without derailing your diet or calorie count. If you’re trying to lose weight, it’s a good idea to eat more healthy fats like nuts.
10 Fruits That Will Boost Your Kidneys
Boost Your Kidneys If you or someone you know suffers from poor kidney function. It’s essential to pay close attention to what you eat. Some fruits are particularly good at supporting your kidneys and helping them achieve optimal health, including improving their function and clearing out harmful toxins from your body. Let’s look at ten fruits that will give your kidneys a boost if you have the condition. Or if you want to help the ones you love have healthy kidneys as well! 1) Apples An apple a day keeps doctors and your kidneys at bay. The antioxidants in apples—particularly quercetin and phloridzin—protect your kidneys from disease. A 2012 study published in Nutrition Research showed that mice who consumed compounds similar to those found in apple peels for 15 days had increased levels of glutathione-S-transferase and catalase—two proteins that help protect cells from damage. And when these animals were then exposed to potentially toxic chemicals, they had better kidney function than those that did not receive apple compounds before exposure. Don’t have an apple on hand? 2) Oranges Though most commonly associated with Vitamin C, oranges are also an excellent source of potassium. Potassium helps reduce blood pressure, as well as protect against kidney stones. Incorporate them into your diet by eating fresh orange slices or enjoying a glass of freshly squeezed orange juice. Eating regularly will help naturally boost your kidneys. 3) Pears In addition to being one of Nature’s top feel-good foods, pears are also excellent sources of antioxidants. Research shows that polyphenols found in pears may help maintain kidney health by reducing oxidative stress and inflammation. 4) Mango High in antioxidants, manganese, and vitamin C, mangoes are suitable for your kidney’s health. Lychee: Vitamin C is essential for healthy kidneys. Lychee has over ten times more than an orange. Cranberries: As much as cranberries might stain your toothbrush red when you brush your teeth with them, they’re also good for your kidneys because of their antioxidant value. 5) Strawberries Strawberries are known for their vitamin C content, but they’re also chock-full of potassium, which is good for your kidneys. Potassium helps flush excess sodium from your body, which can help prevent heart disease and high blood pressure. You’ll find about 366 milligrams of potassium in a cup of strawberries—nearly 20 percent of your daily recommended intake. 6) Bananas Bananas can be a great way to give your kidneys a boost. They contain lots of potassium, which is essential for good health as it helps remove toxins from your body. They also have plenty of vitamins and antioxidants to help strengthen your immune system, giving you long-term protection against kidney damage. Potassium also helps fight back against high blood pressure, another common cause of kidney problems. Bananas are packed with fiber, so they’re great at keeping your cholesterol levels healthy and lowering your risk of heart disease too. 7) Grapes The antioxidant flavonoids in grapes fight against oxidative stress and protect your kidneys from further damage. Oxidative stress has been shown to cause kidney problems and contribute to kidney failure. Start eating red or green grapes every day, fresh if possible, and you may be able to prevent some of those issues before they even start. 8) Berries (Blueberries, Raspberries, etc.) Eat berries. Eat a lot of berries. Blueberries and raspberries are particularly rich in antioxidants, benefiting those with kidney damage or disease. Berries may also help protect against kidney stones, another common problem for people with damaged kidneys. They’re sweet and delicious, so you have no excuse to eat them! 9) Watermelon Watermelon is an excellent source of lycopene, which may help prevent cancer and other chronic diseases. The fruit is also high in vitamins C and B6, potassium, and fiber. Watermelon’s citrulline content helps support healthy blood pressure levels. Like all water-rich foods, watermelon can help promote hydration by retaining fluids in your body longer. This helps flush out toxins and other waste products to prevent buildup and improve kidney function over time. 10) Cantaloupe The perfect fruit for kidney-protecting antioxidants, cantaloupe is rich in vitamins C and E, lutein, and beta-carotene. This powerful antioxidant has been proven to protect against oxidative stress, which can damage proteins in your cells and blood vessels. Cantaloupe has even been shown to help boost kidney function by improving blood flow to kidneys; a healthy diet rich in fruits and vegetables like cantaloupe are vital in helping prevent kidney disease later on in life.
10 Fruits that are Good for Your Liver
Fruits that are Good for Your Liver The liver plays a crucial role in maintaining your overall health and wellness. Keeping it healthy can help you live longer and prevent many different diseases from developing. If you want to keep your liver healthy, here are 10 fruits that are good for your liver, along with the vitamins and nutrients they contain that promote liver health. 1) Oranges Orange fruit and juice contain many vitamins and nutrients that your liver needs to function correctly. These include vitamin C, potassium, beta-carotene, vitamin B6, pectin, and folic acid. It can boost your liv-er’s bile production, a substance required to digest fat. And their high fiber content can improve digestive health and slow absorption of fat from food. 2) Lemons Lemons help stimulate bile flow and contain plenty of vitamin C to help strengthen your liver’s function. Drink lemon water every morning, or squeeze some fresh lemon juice into a glass of warm water with a teaspoon of honey in it. You can also use lemons to flavor food, making them great for cooking. 3) Apples Apples have antioxidants in them, called flavonoids. Flavonoids help your liver do its job because they protect cells from damage caused by free radicals. Apples also contain pectin, which helps prevent fat build-up in your liv-er. 4) Blueberries Blueberries contain a ton of antioxidants, which help cleanse your liver. There’s been a lot of research done around their positive effects on liver health. They’re also rich in vitamins C and K and potassium. Some studies suggest that blueberries can also improve blood pressure, lower harmful cholesterol levels, and triglycerides, and may even help with lowering blood sugar levels in diabetic patients. 5) Kiwi Fruit Kiwi fruit is not only known as a good source of vitamins and antioxidants but it is also known to protect the liver from damage caused by certain kinds of drugs. It can also help in preventing excess alcohol intake from damaging your liv-er. It contains an enzyme called actinidain which helps break down proteins, thereby reducing inflammation caused due to alcohol consumption. 6) Pears Pears are high in fiber, and consuming pears regularly is an effective way to improve your liver health. The antioxidants in pears will also protect your liver from free radical damage. Pears have a smooth texture and mild taste, making them ideal for people who don’t like stronger-tasting fruits. This fruit also makes a great choice if you want to lose weight because it has only 90 calories per serving. 7) Grapefruit First up is grapefruit. This citrus fruit has been shown to have a protective effect on your liver by increasing both bile production and bile flow, according to research published in Hepatology (early online Feb. 21, 2013). An increase in bile helps remove excess fats from your body. Plus, grapefruit contains naringenin chalcone, which has been shown to have anti-inflammatory properties. 8) Cranberries Researchers believe cranberries’ proanthocyanidins boost enzymes in your liver, helping to detoxify toxins and protect your cells. In addition, they contain ellagic acid, which is known to prevent cancer cells from multiplying. Blueberries: This superfood has a relatively low GI and is full of vitamins A and C, which help boost your immunity while protecting against cancer. Strawberries: Though red, strawberries pack more antioxidants than any other berry. 9) Tomatoes They may look like fruit, but tomatoes are part of the nightshade family, including peppers and eggplants. Tomatoes contain lycopene, an antioxidant associated with better liver health and a lower risk of liv-er cancer. Lycopene is fat-soluble, meaning it is easily absorbed by eating fat or oil with lycopene-rich foods. Try your tomato sauce over some olive oil-packed tuna fish to add healthy fats to your diet, also improving your liv-er’s health. 10) Cucumber As well as containing vitamins B and C, cucumber also contains potassium and silica, which have beneficial effects on your skin. It’s also said to help reduce uric acid levels – something you don’t want if you suffer from gout. These properties mean that cucumber is particularly useful in promoting a healthy liver.
10 Foods That Unclog Arteries
Foods That Unclog Arteries Arteries are the vessels that transport blood throughout your body, so clogged arteries can lead to some severe health problems. That’s why it’s essential to stay on top of your heart health and eat foods that unclog arteries and reduce plaque buildup in your bloodstream. But what are these foods? Read on for ten foods that unclog arteries, as well as other tips to help you maintain vital heart health. 1) Pomegranate juice Pomegranate juice is an excellent source of antioxidant polyphenols, which improve heart health. Drinking just one cup of pomegranate juice per day can be enough to significantly improve cholesterol levels and lower your risk for heart disease. In addition, pomegranate juice contains rutin, a bioflavonoid that helps strengthen capillaries and reduce platelet activity—which improves blood flow by keeping arteries free from cholesterol plaque buildup. 2) Tomatoes Unclog Arteries Tomatoes are not only a tasty and healthy addition to any meal, but they’re also great for your heart. They contain lycopene, which helps prevent plaque buildup in arteries. Lycopene can also help reduce cholesterol levels, according to studies done by researchers at South Dakota State University and Texas A&M University. For example, one cup of diced tomatoes contains 4 mg of lycopene, or about 20 percent of your daily value of it! 3) Nuts Unclog Arteries Nuts are rich in a nutrient called arginine, which helps dilate blood vessels and helps lower blood pressure. Peanuts, walnuts, and almonds are perfect choices for high blood pressure. Add them to smoothies or eat a handful each day to maintain HDL (good) cholesterol levels. Avoid peanuts if you’re allergic. 4) Spinach Unclog Arteries Spinach is one of those all-around good foods. It helps lower cholesterol and is a natural anti-inflammatory, reducing pain associated with arthritis. Additionally, spinach contains folate, which protects against heart disease by lowering homocysteine levels. Homocysteine is an amino acid that is a risk factor for heart disease. 5) Oatmeal Unclog Arteries The soluble fiber in oatmeal has been shown to reduce cholesterol levels, lower blood pressure and even decrease your risk of developing diabetes. A study published in The American Journal of Clinical Nutrition found that eating oatmeal is as effective as taking a cholesterol-lowering medication called cholestyramine. Additionally, researchers found that participants who ate oatmeal daily had lower LDL (bad) cholesterol than those who did not. 6) Fish Oil Unclog Arteries Oily fish and seafood like salmon, mackerel, herring, and cod are rich in omega-3 fatty acids. These healthy fats can reduce your risk of heart disease and stroke by lowering blood pressure. They also strengthen blood vessels to keep them from getting clogged up with plaque. The American Heart Association recommends eating two servings of fish a week for more benefits. Fish oil supplements contain omega-3s and vitamin D, and antioxidants—uses you don’t get from eating only fish. 7) Avocados Unclog Arteries Avocados are one of nature’s richest sources of oleic acid. Oleic acid reduces LDL (bad) cholesterol and is excellent for heart health. It also helps keep blood pressure down, and studies have found that it may lower your risk of having a stroke. So, if you’re looking to keep those arteries clean and clear, be sure to add avocados to your next meal. 8) Broccoli sprouts What if I told you that broccoli sprouts could help unclog your arteries, lower your blood pressure and reduce inflammation? Well, it turns out they can. The glucosinolates found in broccoli sprouts are some of nature’s most potent antioxidants and detoxifiers. They target free radicals (which cause a lot of damage to our cells) to destroy them. 9) Green tea Green tea is rich in antioxidants, which combat free radicals and help to clear clogged arteries. Be sure to drink it with a bit of honey if you’re not used to its bitter taste. Cabbage: Cabbage is rich in dietary fiber, which can help combat heart disease by clearing arteries of cholesterol and fighting inflammation. The best way to eat cabbage is raw, but it’s also delicious in soup or stir-fry. 10) Cocoa Powder Unclog Arteries One of nature’s best sources of flavonoids—plant compounds with antioxidant properties—cocoa powder (not to be confused with hot cocoa mix) contains more than 300 types. One of those is epicatechin, which has been shown to reduce blood pressure and increase blood flow.
10 Fat Burning Foods to Eat at Night
Fat Burning Foods to Eat at Night What are Fat burning foods? Foods high in protein and low in carbohydrates are often recommended as fat-burning foods because they keep you feeling full longer, which can help with weight loss efforts. Most fat-burning foods also have other essential nutrients, such as vitamins and minerals, that your body needs daily to stay healthy and strong. These ten fat-burning foods to eat at night are all delicious, nutritious options you can enjoy at the end of the day when you’re you’re looking for something healthy and filling to munch on before bedtime. 1) Nuts are Fat Burning Foods Healthy fats are vital for getting a good night’s sleep. A small handful of nuts is an excellent snack before bed. The protein and healthy fats will keep you full and help fight hunger cravings. Nuts are also packed with heart-healthy nutrients, and if you stick to peanuts or almonds, they are low in calories and don’t have any added sugars or unhealthy fats. 2) Sweet Potatoes are Fat Burning Foods A diet high in sweet potatoes has been shown to help boost metabolism and aid in weight loss. That’s because of their high fiber content and powerful complex carbs. Sweet potatoes are filled with vitamins A, C, B6, E, calcium, copper, and iron. This food is a powerful antioxidant that may reduce your risk of developing certain cancers. Studies have shown that women who ate sweet potatoes had healthier breast tissue than those who didn’t include them in their diets regularly. 3) Fish is the Fat Burning Foods If you’re trying to lose weight, then fish should be one of your staples. It contains healthy fats and protein, which will keep you feeling full for longer than many other food groups. While these ingredients may burn fat while they’re in your gut, they can offer a calorie-burning boost as well. Just remember to choose wild-caught fish over its farmed counterparts. 4) Flaxseed oil Flaxseed oil is extremely rich in omega-3 fatty acids and alpha-linolenic acid. These essential fatty acids help lower cholesterol and blood pressure levels, which aids weight loss. Flaxseed oil is an anti-inflammatory agent that is particularly beneficial to those with arthritis, asthma, or other inflammatory conditions. It also speeds up metabolism, thereby helping burn fats faster. Another critical component of flaxseed oil is lignan, which helps reduce cancer risks by inhibiting tumor growth. 5) Eggs are Fat Burning Foods Not only are eggs packed with protein and vitamins, but they’re also a great source of cholesterol-lowering omega-3 fatty acids. Just don’t throw away that yolk: recent research suggests eating egg yolks can help boost metabolism by increasing feelings of fullness, so you’ll be less likely to overindulge later in your meal. Try cooking up an omelet or scrambling some up for breakfast. 6) Chia Seeds are Fat Burning Foods Chia seeds are rare superfoods that do not taste like a superfood. ITis an excellent source of fiber, omega-3 fatty acids, protein, and antioxidants. They absorb water and get gel-like as they swell up in your stomach, which means they’ll take longer to digest than other foods—resulting in a gentle release of energy. To top it off, they’re easy to add to your diet! 7) Beans are Fat Burning Foods Beans are a complex carbohydrate that’s also rich in fiber. Eating beans can help you to lose weight and feel full longer. They’re also high in vitamins and minerals, including magnesium, essential for heart health. Plus, they’re known to help regulate blood sugar levels. So what are you waiting for? Be sure to include beans in your diet—they should be incorporated as part of your daily meals! 8) Pomegranate Juice Pomegranate juice contains a good amount of fiber. The fiber content can help you feel full and curb your hunger pangs. Drinking a glass of 100% pomegranate juice before going to bed may also help lower blood sugar levels, which may keep you feeling fuller longer during sleep. Also, pomegranate is rich in polyphenols that can lower body weight when consumed regularly over time. 9) Quinoa is the Fat Burning Foods Considered a superfood, quinoa is packed with protein, fiber, and iron. It’s also considered a complex carbohydrate, taking longer to digest than simple carbs like sugar. Consuming intricate carbs throughout the day will help you keep your blood sugar stable, leading to fewer cravings later in the day. In addition to being a good source of fiber and protein, quinoa has heart-healthy omega-3 fatty acids that may help prevent high cholesterol. 10) Apples Apples are a great fruit to eat before bed. They’re high in fiber and will keep you full while not making you pack on too many calories. The potassium found in apples also helps flush out water weight, which is excellent for those who want to drop a few pounds. Bananas: Bananas are another high-fiber food that will help prevent late-night snacking and curb your appetite while keeping you full.