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NORTH INDIA ONE

24,September, 2023

NORTH INDIA ONE

Anti-inflammatory foods that you can add in your breakfast, plus 9 foods that can boost brain health

Editor's Pick

NIO Desk, Aug 2

 The first meal of the day is crucial meal of the day. Your body can get its nourishment and energy it needs from a healthy breakfast that keeps it energised to get through the day. Including nutritious foods rich in vitamins, minerals, and things that are healthy that you require to meet daily nutrients needs for the day in your breakfast. However, it happens frequently that you don’t eat the right foods in the morning, which can cause a number of diseases. Since breakfast is the most crucial meal of the day, it is crucial that you pick the right foods for it.

Inflammations in the body can also lead to diseases. It’s crucial to reduce inflammation in the body because chronic inflammation can cause a number of problems in the body. Inflammations in the body can also be lowered by eating the right diet that is necessary for the body. Here are some breakfast ideas that are anti-inflammatory and can slow down ageing process in the body.

#1 Avocado Hummus or Avocado Toast

Including avocados in your breakfast is very healthy. Slices of tomato should be placed on top of a slice of bread with a generous amount of avocado spread. Tomatoes and avocados can aid in lowering body inflammation, which will slow the ageing process.

As per dieticians, spreading this avocado hummus on a slice of whole-grain toast provides all the anti-aging, health, and creamy satisfaction of avocado toast with the added protein from the chickpeas for added satisfaction and all the energy you need to stay in power for the body. “Chickpeas offer plant-based protein, meaning they contain both fibre and protein to maintain steady energy levels, regulate blood sugar levels, and help you feel full.

“Beating the bulge is a crucial first step in preventing the negative effects of ageing because weight gain is associated with inflammation,” the dieticians go on to say. According to research, chickpeas promote weight loss even when calorie intake is not restricted.

#2 Fruit vegetable or milk smoothie

Smoothie: Smoothies contain fruits, vegetables, milk, and proteins in addition to other essential nutrients that the body needs in the morning. On the other hand, adding fruits with a lot of antioxidants to the smoothie will also help. Antioxidants like these aid in reducing inflammation.

Plant based mint smoothie can also be added. “Antioxidants found in spinach, such as lutein and beta carotene, fight against inflammation and have been shown to help prevent age-related macular degeneration. “Mint may improve brain health and may be able to help with Alzheimer’s disease symptoms.

#3 Eggs in the breakfast

Eggs scrambled with your favourite vegetables: Including vegetables in your scrambled eggs can help to lessen body inflammation. The body can receive the necessary amount of nutrients  from these vegetables and eggs.

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Meanwhile foods that you can add in your diet to keep your brain healthy

NIO Desk,  

Vegetables are well known for giving the body essential vitamins, minerals, and antioxidants. While some vegetables are good for the eyes because of their high vitamin A content, others may be good for the body and immune system because of their high vitamin C content. It is crucial that we include all varieties of fruits and vegetables in our diet because they each serve a different purpose for the body.

The brain requires the same amount of necessary vitamins and minerals and healthy fats as other body organs. We must consume foods that give the brain all the vitamins and minerals it needs in order for it to function properly. Here are some foods that will support brain health.

#1 Beetroot to keep brain young and healthy

This vegetable contains high levels of nitrates and folic acids, which support brain health. While folic acid, a Vitamin B9, helps to lower the risks of disorders like dementia or Alzheimer’s disease among others, the nitrates in the vegetable help to increase blood flow in the brain.

#2 Berries for the brain

Berries. According to research, flavonoids, the natural plant pigments that give berries their distinct colours, also aid in memory improvement. According to a study from Brigham and Women’s Hospital at Harvard, women who eat two or more servings of strawberries  can postpone memory loss by up to 2.5 years.

#3 Carrots

Carrot: Beta-carotene, which is present in carrots and other orange vegetables like sweet potatoes, red peppers, and other vegetables, eventually aids in maintaining the health of the brain. Antioxidant beta-carotene prevents the body from being harmed by free radicals and also enhances cognitive function.

#4 Walnuts for healthy brain

Walnuts. Nuts are a great source of protein and good fats, and one variety in particular may help with memory. Increased walnut consumption is related to high cognitive abilities. Alpha-linolenic acid, an omega-3 fatty acid, is abundant in walnuts. Omega-3 fatty acid-rich diets have been associated with lowered blood pressure and cleaner arteries. That benefits the heart and the brain.

#5 green vegetables

Leafy green vegetables for a healthy brain: These foods are full of beta-carotene, vitamin K, and antioxidants, all of which are vital for the health of the brain. Antioxidants aid in preventing the body’s damage from free radicals, which again supports maintaining brain health.

#6 Broccoli

In the list of cruciferous vegetables that can positively impact your brain health is broccoli. Cruciferous vegetables are high in vitamin K, which has been associated with a better memory, according to Northwestern Medicine. These vegetables, such as broccoli, cauliflower, and others, are also a significant source of folate, which is crucial for brain ageing and cognitive function.

#7 Orange vegetables

Sweet potatoes and other orange vegetables like carrots, red capsicum, and butternut squash are excellent sources of beta-carotene. Because of its antioxidant properties, beta-carotene has been associated with better cognitive health.

#8 Turmeric

This dark yellow spice, which is a main component of many Indian dishes, has many advantages for the brain.

The active component of turmeric, curcumin, has been demonstrated to cross the blood-brain barrier, allowing it to enter the brain and benefit its cells directly.

It is a strong anti-inflammatory and antioxidant substance that has been connected to the many advantages for the brain.

People who take turmeric may experience memory improvements. It might also assist in removing the amyloid plaques, which are a defining feature of Alzheimer’s.

# 9 Dark chocolate

 Cacao, also known as cocoa, is a component of dark chocolate. Flavonoids, a class of antioxidant, are found in cacao.

Since the brain is extremely vulnerable to oxidative stress, which contributes to age-related cognitive decline and brain diseases, antioxidants are particularly crucial for maintaining brain health.

As per studies, the brain appears to benefit from cacao flavonoids.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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