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6 Immune-Boosting Foods & How to Incorporate Them in Your Diet
When you think of the best foods to boost your immune system, you may think of foods that are high in vitamin C. While it’s true that an adequate daily intake of vitamin C can support your body’s immune response, there are other nutrients you should consider as well. It’s important to strengthen your immune system by helping it respond to the illnesses and pathogens it may encounter. Striking the right balance with your immune response may be a key to your long-term health. Proper nutrition can provide your body with many of the components it needs to prevent and fight illness. Let’s take a look at some immune-boosting foods and how to add them to your daily meals. 6 Immune-Boosting Foods and How to Work Them into Your Diet 1. Salmon Salmon is a fatty fish that’s high in omega-3 fatty acids. Omega-3’s have been shown to reduce an unhealthy inflammatory response in the body, which is important for maintaining a strong immunity. They also have anti-viral effects that can help reduce the rate of reproduction of the influenza virus. Salmon is also rich in vitamin E, a powerful antioxidant that protects the body from potentially harmful free radicals. Free radicals are unstable molecules that can damage cells and tissues as they travel throughout the body. They can enter the body through UV light from the sun and pollutants in the air, but the body also produces them. Wild-caught salmon is thought to be superior to farm-raised salmon. Some believe it has a slightly higher nutrition profile and fewer contaminants. Consuming wild-caught salmon can help you reap immune-supporting benefits. 2. Kale Kale is often called a “superfood” because it has a variety of vitamins and minerals. As far as immunity is concerned, kale is a great source of the antioxidant vitamin C. Similar to vitamin E, vitamin C can neutralize free radicals and prevent the damage they can cause to body tissues. The body may not function optimally when exposed to free radicals. This doesn’t necessarily mean you’ll feel ill, but the body can’t effectively fight illness when it’s in a less-than-optimal state. Incorporating kale into smoothies, salads, or soups can help keep your body in tip-top shape! 3. Almonds Almonds are a great snack and can be added to salads or oatmeal. Almonds are packed with vitamin E, so they help reduce unhealthy inflammatory response and protect body tissues. Almond butter can be used as a nutritious spread or fruit and veggie dip. Almond milk has some vitamin E too, and is another way to get almonds into your diet. You may enjoy flavored or chocolate-covered almonds. Though these may taste great, they can be loaded with unhealthy ingredients. Choose almonds that have minimal salt or sugar added to them to get the most benefit – plain almonds are best. 4. Avocado Avocados are an excellent source of vitamins C and E. They’re easy to incorporate into any meal or can be eaten as a snack. They can be added to salads, sandwiches, smoothies, and soups to deliver creaminess and a richer flavor. Avocados have healthy fats that increase the absorption of fat-soluble vitamins like D, E, and K. Avocados are also high in vitamin A, which can act like an antioxidant when it’s in the form of beta-carotene, or lutein and zeaxanthin. As mentioned earlier, antioxidants are incredibly important for helping the body optimize its immune response. 5. Chia and Flax Seeds Chia and flax seeds have become popular in recent years. They are small, but full of protein, fiber, and healthy omega-3s. Omega-3s have been shown to be effective in supporting a robust immune system by helping to prevent upper respiratory illnesses and reducing an unhealthy inflammatory response in the body. Getting enough fiber is important for a healthy gut. Bacteria that live in your gut (and help make up your immune system) can consume fiber, and this helps them multiply. Having enough good bacteria in your gut is linked to a stronger immune system. Ground flax seeds are ideal because their nutrients are well absorbed. Freshly ground flax seeds are even better if you have the time to pulse them a few times in your coffee grinder. Chia or ground flax seeds can be added to smoothies, oatmeal, granola, or salads. 6. Spinach Spinach has vitamin C and a small amount of zinc. A deficiency of both vitamin C and zinc has been linked to a suppressed immune response, which may prolong the recovery process for those with a cold or flu. Spinach is also a good source of fiber, so it feeds your good gut bacteria. This leafy green can be added to soups, stews, scrambled eggs, smoothies, juices, sandwiches, wraps, and salads. Final Thoughts Nutrition is a key factor in supporting your immune system. Optimizing your nutrient intake, by adding plenty of fruits and veggies, can provide your body with the tools it needs to fight illness more effectively. There are many creative ways to include these foods in your diet. It’s best to start with simple swaps to make the change more sustainable, such as adding avocado slices to your sandwich or kale to your morning smoothie. Remember, nothing happens overnight. The best thing you can do is start where you are with what you have and know that it can take several months to solidify major changes to your eating pattern. Give yourself plenty of grace and make sure to incorporate these immune-boosting foods into your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here's How to Make Healthy & Hearty Soups (Recipes Included!)
A homemade soup’s simmering spices can fill your home with comforting aromas. A soup’s natural heartiness also can fill your body with warmth and nourishment. Soup is good for the mind, body, and spirit. It also can provide an incredibly healthy meal. Research has shown that soup eaters may get high intakes of fiber, vitamin A, magnesium, iron, and potassium. They also may get more vegetables (especially dark greens and legumes) than those who don’t eat soup. Let’s learn more about the brain-healthy, nutrient-rich vegetables, legumes, meats, fats, and grains, as well as health-promoting herbs, that you can use to make healthy soups! Here are some tips on how to make healthy soups at home: How to Make Healthy Soups at Home Healthy Base When making a brain-healthy soup, it’s a good idea to bypass recipes that call for heavy cream, milk, cheese, and butter (or, if you must, use them sparingly). Instead, choose clean and healthy, plant-based milks (coconut, soy, almond, etc.) and oils such as organic virgin olive oil, avocado, or coconut oil. These plant-based milks and fats offer brain-benefitting nutrients. For example, consuming olive oil has natural anti-inflammatory benefits and have been shown to help improve memory. Don’t use bouillon cubes, which are loaded with MSG. Also, don’t use high-sodium beef or chicken stock. Instead, try an organic tomato base, vegetable broth, or low-sodium beef or chicken stock. A tomato base is a great choice because lycopene, a powerful antioxidant found in tomatoes, is believed to have neuroprotective properties. Go Green Whatever soup you choose, add a nutritional boost of dark leafy greens and vegetables (spinach, kale, broccoli, cabbage) to it. These veggies have high vitamin and mineral content, plus antioxidants. They’re good sources of nitrates too, which, when consumed, help to relax blood vessels and allow for greater blood flow. Asparagus is a go-to soup veggie for a reason. One of the richest vegetable sources of folate, asparagus provides great brain nutrition. Studies show that people with lower levels of folate are more likely to experience low mood and may have cognitive decline. The truth is, most vegetables make great, nutrition-packed additions to soup. Experiment and discover which veggies you like best! Choose Lean Many people enjoy a hearty chicken soup, cioppino, or beef barley soup. High protein and nutrient-rich poultry, meat, and fish are true fuel for the brain, as your brain needs a steady supply of protein. Specifically, lean protein – chicken, turkey, beef, fish, and lamb – provides essential amino acids, which are precursors for neurotransmitters (such as dopamine and serotonin) that play an important role in mental health. Be sure to choose hormone-free, antibiotic-free, free-range, and grass-fed animal proteins. Add Beans Beans (also called legumes and pulses) are perfect for soup, and provide ideal nutrition for your brain. Interestingly, the word “pulse” stems from the Latin word puls, meaning seeds that can be made into a thick soup. Legumes are naturally low in fat and cholesterol, as well as high in fiber and protein and are good sources of iron, magnesium, and folate – essential vitamins and minerals needed for a number of bodily functions. They’re also associated with increased blood flow throughout the body, which is excellent for optimal brain function. Perhaps that’s why The Dietary Guidelines for Americans recommends adults consume 3 cups of beans per week (about a ½ cup serving a day). Lentils and split peas are delicious soup staples. Other popular beans for soup include pinto, kidney, mung, fava, cannellini, adzuki, black-eyed peas, and black beans. Again, mix and match and have fun creating a variety of bean soups. Hearty Grains Whole grains (wild/brown rice, barley, quinoa, buckwheat, millet, amaranth) and complex carbohydrates (sweet potatoes) are highly nutritious, satiating ingredients. They provide wonderful texture and heartiness to soups. By adding whole grains, you’ll be giving your soup a dose of fiber, B vitamins, vitamin E, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. They deliver steady energy to the body. Sweet potatoes offer quick energy and are packed with nutrients. Sweet potatoes can give you a dose of vitamin A as well as anthocyanins, which may help improve brain function and offer neuroprotective effects. Nice Spice Fresh herbs and spices add a powerful health boost, as well as unique flavor, that can bring your soup’s ingredients together. Cayenne pepper (and most peppers) increase blood flow, as does garlic, which is great for brain function. There are a host of spices with anti-inflammatory benefits that are associated with improved memory including curcumin, mint, ginger, sage, rosemary, and thyme. Basil, oregano, and parsley are loaded with brain-healthy polyphenols. Cilantro appears to have neuroprotective properties as well. These herbs add wonderful flavor when chopped fresh and sprinkled on top of a piping hot soup. So, spice it up! Super Healthy Soup Recipes to Try Today Below, you’ll find two delicious, brain-healthy soup recipes to get you started. Consider making a big pot of goodness on the weekends to enjoy throughout the week, or to freeze for a quick, healthy meal at another time. Bon appétit! Brain-Healthy Black Bean Soup Ingredients 2 tbsp extra virgin olive oil 2 medium yellow onions, roughly chopped 4 large garlic cloves, crushed and peeled 2 carrots, peeled and roughly chopped 2 (15-ounce) cans black beans, drained and rinsed 4 cups low-sodium chicken broth (or vegetable broth for vegetarian option) 3/4 tsp oregano 1 tsp ground coriander 1-3/4 tsp ground cumin 1/8 tsp cayenne pepper Scant 1/2 tsp salt 1 tbsp fresh lime juice 1/3 cup sour cream (or soy-based sour cream alternative) Handful chopped fresh cilantro Directions Heat the olive oil over medium heat in a large soup pan. Add onions, garlic cloves, and carrots and cook until onions are soft and translucent (about 7-8 minutes). Do not brown. Add black beans, chicken broth, oregano, coriander, cumin, cayenne pepper, and salt and bring to a boil. Reduce heat, cover, and simmer gently for around 15 min. Purée soup using a hand-held immersion blender until very smooth and creamy. (Alternatively, you can use a standard blender to purée the soup in batches.) Stir in lime juice and season with salt and pepper to taste. Ladle the soup into bowls and top each bowl with a dollop of sour cream and freshly chopped cilantro. Vegan Asparagus Soup Ingredients 2 tbsp virgin olive oil, or virgin coconut oil 1 medium onion, diced 4 cloves garlic, roughly chopped ½ cup old fashioned rolled oats 2 bunches of asparagus, about 2 pounds, woody ends trimmed, and stalks cut into 1-inch pieces 2 cups chicken or vegetable stock 2 cups water 1 large piece of lemon peel, about 2 inches 2 tsp sea salt Freshly ground black pepper to taste Directions In a medium saucepan, heat the olive oil. Add the onion and sauté over medium heat until tender, about 7-8 min. Add the garlic and cook for 2 more min, stirring frequently. Add the remaining ingredients to pot. Bring soup to boil and lower to a simmer. Cover pot and cook 10-15 min until asparagus is very tender. Turn off heat and remove the lemon peel. Purée the soup until smooth, either directly in the pot with an immersion blender or in batches in a blender (keep the lid open a crack.) Garnish with steamed asparagus tips and/or chopped chives. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How To Make Healthy Baked Goods at Home
Traditionally, baked goods call for heaps of white flour, sugar, and butter. If you’re trying to follow a healthy eating plan, you may be wondering if you can ever eat baked goods again. The answer is a resounding yes. The key is to learn to make healthier baked goods. All it takes is a little willingness to tinker with your baking recipes, swapping problematic ingredients with healthier ones. Ditch the White Flour While we may love the texture and taste of white flour, our bodies don’t. Stripped of the bran and germ of the wheat kernel, white flour loses most of its fiber and nutrients during the refining process. White flour spikes blood sugar levels and too much of it in the diet has been linked to a host of health problems, including unhealthy blood sugar levels, weight gain, heart health issues, poor cognition, low mood, and increased cravings, to name a few. Thankfully, we now have an array of alternative flours available, offering new tastes and textures – and better nutrition. Substitute the white flour in your baking recipes with any of these flours: Whole Wheat Flour Whole wheat flour is nutritious and healthy for people without gluten sensitivities. It’s made from the entire wheat kernel – bran, germ, and endosperm, and is rich in vitamins, minerals, fiber, and phytochemicals. And it doesn’t spike blood sugar to the extent that white flour does. Oat Flour Oat flour is very versatile, highly nutritious, and naturally gluten free. Made from ground oats, it’s high in protein and fiber (including soluble fiber), and boasts an array of antioxidants, B vitamins, manganese, phosphorous, magnesium, copper, iron, and zinc. It lends a soft and fluffy texture to baked goods, with a mild flavor, allowing for spices to stand out. Coconut Flour Coconut flour is a soft, grain- and gluten-free flour made from finely ground, dried coconut meat. It is fairly high in protein, fiber, and fat, and low in carbohydrates, compared to other flours. Rich in manganese, iron, vitamin C, and beneficial medium-chain triglycerides, coconut flour adds wonderful flavor and texture to muffins and cookies, in particular. Switch the Sugar It’s no secret that table sugar is anything but sweet when it comes to health. Having too much of it in your diet is linked to unhealthy inflammatory response in the body, blood sugar and blood pressure levels out of a healthy range, weight gain, and liver and heart health issues. Table sugar is also devoid of any fiber, vitamins, minerals, or antioxidants. One simple way to make your baked goods healthier is to use less sugar than what the recipe calls for. Take it a step farther by switching white sugar for an unrefined sweetener. Unrefined sugars are generally lower on the glycemic index scale – which means they won’t spike your blood sugar like table sugar does. Among the most popular unrefined sugars are pure maple syrup, coconut sugar, honey, unsulphered molasses, brown rice syrup, date sugar, and fruit. Unrefined sweeteners have nutritive value, antioxidants, and minerals. For example, pure maple syrup contains calcium, potassium, iron, zinc, and manganese. Coconut sugar (or coconut palm sugar) made from the dried sap of the coconut palm, contains iron, zinc, calcium, potassium, polyphenols, antioxidants, and a fiber called inulin, which may help to slow glucose absorption. They both make fantastic replacements for white sugar. Overripe bananas, applesauce, and dates are healthy whole fruit sweetener options. Make muffins more healthful by using these fruits only or combine them with a small amount of unrefined sugar. You can experiment with the amount of sweetness you desire. Less is better! Lose the Butter Butter is high in saturated fat, yet it contains several important nutrients, including vitamins A and E. Although recent research suggests that saturated fat may not be so bad, the American Heart Association advises that saturated fat should make up less than 10 percent of your daily caloric intake. Until there’s more clarity on the subject, swap butter for olive oil or avocado oil, two healthier oils that work well in most baking recipes. According to emerging research, coconut oil is high in saturated fat, might support weight loss, improve brain function, and help regulate cholesterol. Yet, more studies are needed and most medical experts recommend using coconut oil sparingly. Still, coconut oil offers a healthier option to butter for vegans. Add A Burst of Health Add nutrient-dense fruits, nuts, seeds, and veggies, as well as savory spices to your baking for an added health punch. Berries, apples, pumpkin, peaches, bananas, zucchini, dark chocolate, carrots, raisins, currants, cranberries, and dates bring vitamins, minerals, and polyphenols to your baked treats. Nuts and seeds of all kinds, such as walnuts, pecans, almonds, ground flaxseeds, and chia seeds add great texture, healthy fats, and protein. Spices such as cardamom, ginger, pure vanilla, cocoa, cloves, nutmeg, and cinnamon add antioxidant power, as well as aromatic flavor to muffins, pies, cakes, and cookies. Creative Expression Don’t forget that baking is a form of creative expression! Reimagining your recipes with health in mind is good for your spirit, too. Healthy Blueberry Walnut Muffins Ingredients Use organic ingredients, if possible. 1 1/2 Cup Oat Flour 1/2 Cup Whole Wheat Flour or Coconut Flour 2 Tsp. Cinnamon 2 Tsp. Allspice (clove, nutmeg, cinnamon) 1 Tsp. Baking Soda 1 Tsp. Baking Powder 1/2 Tsp. Sea Salt 1/2 Cup Pure Maple Syrup 1/3 Cup Virgin Coconut Oil 2 Pasture-raised Eggs 1 Tbsp. Pure Vanilla 1 Cup Fresh Blueberries 1/3 Cup Chopped Walnuts Directions Preheat oven to 350. Beat eggs and then add melted coconut oil, maple syrup (room temp), and vanilla together until blended. In a separate bowl, mix together flours, spices, baking powder and soda, and salt. Fold in wet ingredients until fully blended, then mix in blueberries. Pour batter evenly into greased or non-stick, 6-muffin pan. Top muffins with walnuts. Place on center rack and bake for approximately 25 min. Let cool for 5-10 minutes and enjoy! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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8 Ideal Protein Sources for Vegans
Many people think that when you don’t eat meat, your protein options are too limited for such a diet to be healthy. If you’re vegan, you know this isn’t the case. There are lots of plant-based protein options, from chickpeas to beans and more. But what about when you need more variety? Why Is Protein Important? While it’s often associated with strengthening muscles, protein is also the building block for all our body’s tissues. Protein is one of the body’s fuel sources. It’s also one of the three macronutrients (carbohydrates and fats being the other two). Proteins act as enzymes in digestion where they help break down food to be utilized by the body. Because vegans don’t consume animal products, they’re at risk for deficiency of vitamin B12, a nutrient that’s important for proper red blood cell formation. It’s important to be intentional about getting enough B12 in other forms, otherwise, your energy levels can be negatively affected. Protein is an important component of a balanced meal. It takes longer to digest than carbohydrates. Pairing carbohydrates with protein can make you feel full longer. How Much Protein Do Vegans Need? In general, someone following a vegan diet doesn’t need more protein than someone following any other diet. The general guidelines for protein are 0.8-1.0 grams per kilogram of body weight. For someone who weighs 150 lbs. (68.2 kg), that would be 55-68 grams of protein per day. For reference, 1 cup of boiled lentils has about 18 grams of protein. Another guideline for determining protein needs is to have 10-35% of your daily caloric intake come from protein sources. This metric is easier to use if you track your macros on an app like MyFitnessPal. If you need some ideas for how to get enough protein into your diet as a vegan, here are some of the most nutritious options available. 8 of the Best Clean & Lean Protein Sources for Vegans 1. Quinoa Quinoa is a seed that’s often prepared like a grain. It’s considered a great source of protein, with about 8 grams per serving. It also has lots of fiber at about 5 grams per serving. Quinoa is naturally free of gluten, is easy to prepare (it’s made just like rice), and can go with just about any meal. Try it in salads or as a side dish. 2. Chia Seeds Just two tablespoons of chia seeds contain 4 grams of protein. These tiny seeds are often called a superfood due to their many health benefits and versatility. They can be added to healthy baked goods, oatmeal, smoothies, or made into a pudding. 3. Chickpeas Chickpeas have a whopping 39 grams of protein in one cup! They can be prepared in a variety of ways, including roasted and boiled. They can be added to soups, salads, or eaten as a snack (roasted chickpeas are delicious). Chickpeas are an ideal snack since they’re high in fiber and have lots of vitamins and minerals. 4. OMNI Protein BrainMD’s OMNI Protein powder incorporates some of the above sources of protein and combines them into an easy-to-use product. OMNI Protein contains quinoa protein and chia protein. These powders are packed with excellent, plant-based proteins. OMNI Protein features pea protein and rice protein, two other excellent plant-based protein sources. It offers 22 grams of protein per serving. This protein powder can be added to smoothies or mixed with plant-based milk or water. 5. Tempeh Tempeh is made from soy and is usually sold in a loaf-type form, like tofu. Unlike tofu, tempeh has a coarser texture and is higher in protein and fiber. Tempeh has 31 grams of protein per cup. It can be cooked and added to salads, stir fry, sandwiches, and more. It’s often seasoned or marinated and is a solid protein option. 6. Lentils Lentils are an affordable source of plant-based protein. They’re easy to find and convenient to store since they keep for long periods of time. They can be added to soups, tossed into salads, sprouted and enjoyed on sandwiches, or added to pasta sauce for extra nutrition. Lentils have 18 grams of protein per cup. 7. Hemp Hearts Hemp hearts have nearly 10 grams of protein in just 3 tablespoons. They’re a complete protein, meaning they have all nine essential amino acids. Essential amino acids are those that the body cannot synthesize on its own, so they must be obtained through the diet. Hemp hearts are one plant-based way to get these important compounds. These tiny nutrition powerhouses can be added to smoothies, yogurt, granola, and more. You also can use hemp milk, which has a similar nutrition profile to hemp hearts. 8. Rice and Beans Rice and beans are inexpensive and easy to store. They keep for long periods of time and are shelf-stable. Together, they contain all nine essential amino acids and create an ideal source of protein if you don’t consume meat. Two cups of rice and beans contain about 14 grams of protein. This will vary slightly depending on the type of rice and the variety of bean, but regardless, you can use the kinds you prefer and create a healthy, balanced source of protein. Final Thoughts It’s important to get sufficient protein each day. Protein is vital for many functions in the body. However, many people think there’s a scarcity of plant-based protein options. The truth is much to the contrary. There are plenty of excellent, plant-based protein sources to pick from, and a wide variety of preparation methods, too. By now you can be confident that when you’re not eating meat, there are more than enough ways for you to lead a healthy, balanced lifestyle. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Here Are 6 Sensual Foods to Boost Your Sex Life
Being sexually intimate with someone you love is one of life’s greatest pleasures. Sex can make people happier and healthier. Sex may improve immune function, brain health, and libido. It also promotes longevity, healthy blood pressure, heart health, restful sleep, hormonal balance, and may lessen pain and stress. Emotionally, sex can help us have greater trust and love in our relationships, better emotional expression, and a stronger ability to handle emotional conflict. That said, maintaining a healthy sex drive is extremely important to overall well-being. Another of life’s sensual pleasures, eating, is closely tied to sex. Perhaps that’s why we have a name for foods that help improve the libido. They’re called aphrodisiacs, after Aphrodite, the ancient Greek goddess of love. Here are 6 foods that are incredibly nutrient-rich, highly sensual, and loaded with the libido-boosting nutrients that support healthy levels of sex hormones, blood flow, and elevated mood – just in time for Valentine’s Day! 6 Sensual Foods to Boost Your Sex Life 1. Fruit Visually stunning in shape and color, fragrant and delicious, fruit is naturally sensual. It’s also filled with a treasure trove of nutrients and flavonoids that help to promote greater blood flow to the genitals, which allows for healthy sexual function. Pomegranate, berries, watermelon, apples, citrus, cherries, and dark-colored grapes – these luscious fruits (among others) are rich in vitamin C and flavonoids that boost the synthesis of nitric oxide, a vasodilator. The vasodilating effects of nitric oxide relaxes the inner muscles of your blood vessels, allowing vessels to widen and blood flow to increase. Healthy blood flow is essential for optimal sexual function. Delight in fruit! Feed your lover grapes, share the sections of an orange, or savor the sweetness of fresh strawberries together. 2. Zinc-Rich Oysters Oysters are a well-known aphrodisiac. That’s because this “fruit of the sea” happens to be one of nature’s most abundant sources of zinc. Research¹ shows that zinc deficiency is associated with low testosterone. Men and women alike need healthy levels of testosterone for a robust libido. If oysters aren’t for you, crab or lobster will do, too. Load up on these zinc-rich sensual gifts of the sea. 3. Nitrate-Rich Veggies Seduce your sweetheart with a salad! Many of the vegetables that make for a gorgeous and delectable salad – green leafy vegetables (like spinach, watercress, mustard greens, arugula, kale, beet greens, Swiss chard, and lettuce), and root veggies (beets, turnips, and carrots) – are all rich in nitrates. Nitrates break down and become nitric oxide, which, as you’ve just read, can help expand the blood vessels and improve blood flow. Of course, the many nutrients in vegetables support general good health, which is also key to feeling healthy, and sexy. 4. Dark Chocolate Now we’re talking. With its rich, dark color, distinct scent, decadent flavor, and melt-in-your-mouth texture, chocolate is a sensual marvel. Add to that its sex-drive boosting properties, and there’s no doubt that chocolate is truly the food of lovers. Dark chocolate (with a 70% or greater cocoa content) contains phenethylamine and tyrosine, which are associated with increased levels of the feel-good hormones serotonin and dopamine, which have mood-lifting effects. Additionally, dark chocolate’s rich flavanol content boosts vasodilation, which allows for increased blood flow. Dark chocolate, in moderate amounts, is also an incredibly healthy food,² rich in minerals, antioxidants, and other health-promoting nutrients. You can feel good about savoring every last bite. 5. Salmon Rich in heart-healthy omega-3 fatty acids, salmon (as well as other fatty fish such as sardines, mackerel, tuna, and halibut), is a boon to both your sexual and general health. Because omega-3s help reduce the buildup of arterial plaque, they promote healthy blood flow, which is important to healthy sexual function in men and women. Of course, keeping the circulatory system working smoothly reduces the chances of health issues that could impair sexual function, too. As an added benefit, these same types of fish are good sources of vitamin D. Since vitamin D deficiency is associated with low testosterone, ensuring you get plenty of this important nutrient in your diet bodes well for having healthy testosterone levels, which is key for healthy libido. 6. Spices Don’t forget about the sex-boosting powers of herbs. Spice it up! Ginger, ginseng, and garlic have been considered aphrodisiacs for centuries in various countries. Like so many of these foods, spices promote greater blood flow in the body, which supports healthy sexual function. Lesser-known spices that support healthy blood flow include cayenne pepper, cinnamon, clove, nutmeg, and turmeric. Combine some of these spices with the foods mentioned above to create even greater eating pleasure. Eating Is Sensual Remember to engage all the senses when eating. Consider the color, visual appeal, scent, and texture of foods, in addition to taste. The sensuality expressed while preparing and enjoying these foods, coupled with the physiological effects they can have in the body to enhance your sex drive, will surely translate to more satisfying intimacy in the bedroom. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen. References: 1. Prasad, A. S., Mantzoros, C. S., Beck, F. W. J., Hess, J. W., & Brewer, G. J. (1996). Zinc status and serum testosterone levels of healthy adults. Nutrition, 12(5), 344–348. https://doi.org/10.1016/S0899-9007(96)80058-X 2. Samanta, S., Sarkar, T., Chakraborty, R., Rebezov, M., Shariati, M. A., Thiruvengadam, M., & Rengasamy, K. R. R. (2022). Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Current Research in Food Science, 5, 1916–1943. https://doi.org/10.1016/j.crfs.2022.10.017
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What Are the Pros & Cons of the Keto Diet?
What if someone told you that you could eat cheese, bacon, avocado, peanut butter, heavy cream, full-fat yogurt, and dark chocolate and still lose weight? You’d find it hard to believe, right? Well, on the keto diet, you actually can – but there’s a catch. The diet requires you to drastically reduce your carbohydrate intake. That means no refined carbs, very little fruit (with a few exceptions), and no rice, potatoes, whole grains, or legumes. There’s a lot of nutrition, fiber, antioxidants, phytonutrients, and minerals in the starchy vegetables, fruits, and grains that aren’t allowed. For this reason, many health experts advise against the keto diet for the long haul. Also, the keto diet’s unusually high fat and animal protein content runs counter to what many doctors and health organizations, like the American Heart Association, have recommended for decades, which adds a layer of controversy to the diet. Still, the health benefits of keto eating appeal to many people, including world-class athletes such as NBA star LeBron James and former NFL quarterback Tim Tebow. Even though U.S. News & World Report ranked it as one of the worst diets of 2020, a recent survey of registered dietitians ranked it as the most popular diet in the U.S. Hopefully, the information presented here will help you determine if the keto diet is right for you. What Is the Keto Diet? In a nutshell, the keto diet is an eating plan comprised mostly of fats, a reasonable amount of protein, and very few carbohydrates. When you give the body an abundance of fat and a negligible amount of carbs, some interesting things happen. Ketosis By drastically reducing carbohydrate intake, your body runs out of its preferred fuel of carbs, and eventually its glycogen stores, too. It then switches to burning fat for energy. This metabolic state is called ketosis. When in ketosis, the liver converts stored fatty acids to ketones or ketone bodies, which are then used as fuel by the heart, brain, and muscles. To achieve and maintain ketosis, most people need to limit their total carb intake to 20–50 grams per day and get an abundance of healthy fats. A person following the keto diet aims to burn unwanted fat by pushing the body to rely on fat (rather than carbs) for energy. Ketosis promotes weight loss and a host of other health benefits. While there are several versions of the keto diet, the standard keto diet is the most popular. The macronutrient breakdown of it is typically 70% fat, 20% protein, and only 10% carbs. The Ketogenic Diet: Pros and Cons Keto Pros As was mentioned earlier, the keto diet offers some very compelling health benefits. Here are several of the most significant: Weight Loss When it comes to short-term weight loss, keto is king. Comparing 23 different studies that tracked low carb and low-fat dieters for varying lengths (mostly six months or less), the low carb dieters lost on average 2-3 times more weight than low-fat dieters. What’s more, the low carb diets were more effective in reducing abdominal fat. Unlike low-fat dieters, those on low carb diets don’t have to worry about caloric intake. The high-fat foods are incredibly satiating, which helps with adherence. Seeing results quickly can also be motivating. Cardiovascular Benefits Also evident in the low carb studies mentioned above, other health parameters associated with carrying excess weight improved as well. Low carb dieters showed improved blood sugar, blood pressure, and triglyceride and cholesterol level markers. Brain Health Some studies indicate that the ketones generated from ketosis provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. Eating a low carb/high-fat diet has also shown improvements in low mood, feelings of anxiousness, and brain focus issues. Acne Eating a diet high in refined carbohydrates can alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. One study showed that by decreasing carb consumption, a keto diet could lessen acne problems in some people. Keto Cons The keto diet has several drawbacks and a few health risks that need to be carefully considered, such as: Flu-Like Complications After a few days on the keto diet, you may experience problems. These may include headaches, dizziness, fatigue, nausea, and constipation – often resulting from dehydration and electrolyte imbalances that occur, in part, as your body gets used to ketosis. However, these issues generally subside after a few weeks. Staying hydrated and getting sufficient daily amounts of sodium, potassium, and electrolytes can help. Blood Sugar Issues Although the keto diet has been shown to support healthy blood sugar levels, complications having to do with ketones and blood sugar may arise. Heart Health Concerns Keto is a high-fat diet. If you consume too much saturated fat, your cholesterol levels can increase, especially LDL, which is linked to cardiovascular health issues. However, risks can be alleviated and cholesterol levels improved by choosing healthier fats such as mono- and polyunsaturated fats found in nuts, seeds, olives, and avocados. Liver and Kidney Problems The liver and kidneys help your body process fat and protein. Some experts believe that the keto diet could overwork them. Also, a high intake of fatty animal foods can put you at higher risk for kidney stones. Low in Nutrients and Fiber Keto limits a lot of high-fiber, nutrient-dense fruits, starchy vegetables, whole grains, and legumes. It may not provide enough of certain vitamins and minerals needed for optimal health. Studies on the keto diet have found deficiencies in calcium, vitamin D, magnesium, and phosphorus. Additionally, unless one takes measures to eat plenty of leafy green and cruciferous vegetables, the keto diet can often be constipating and may even disrupt healthy gut bacteria. Restrictive and Challenging The keto diet is highly restrictive. Carbohydrates normally account for at least 50% of the typical American diet. Adherence is challenging for many people. Exacerbates Disordered Eating Risk of disordered eating behaviors is common for keto dieters. Dieting, in general, can interfere with the joy of eating and simple daily activities, but a diet that’s as extreme and restrictive as keto can be particularly challenging for anyone, especially those with eating struggles. Bottom Line The keto diet delivers fast, short-term weight loss and excellent benefits in terms of managing healthy blood sugar levels. However, the challenges of ketosis, and some of the potential health risks of the keto diet, underscore the importance of choosing an abundance of healthy fats (olive oil, coconut oil, avocado oil, nuts, and seeds), quality meats, and consuming plenty of low carb/high fiber vegetables to minimize issues. Some people thrive on eating a low carb diet. However, for most people, keto appears to be too restrictive for the long-term. Also, health experts note legitimate concerns about a diet that eliminates so many healthy and important staple foods (grains, legumes, starchy vegetables, and fruits) essential to vibrant health. As with any diet, it’s recommended that you consult a healthcare professional before starting a low carb diet (such as keto) or making any changes to your diet. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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This Is the Best Diet for Your Brain
Have you ever struggled to maintain a diet? We’ve all been there. Maybe you do a good job of staying on your meal plan during the week, but struggle to keep it up during the weekend. Or maybe you feel like you deserve to splurge a little. Or maybe you feel stressed, moody, or lonely, all of which can lead to emotional eating (or overeating). Even if you occasionally let your diet slip, you don’t have to allow yoyo cycling to ruin your chances of shedding excess body weight and enjoying a more vibrant lifestyle. The ability to sustain a healthy diet starts in the brain. Your Brain and Food The brain is your command and control center. It makes either good or bad decisions about the foods you eat. It also tells you: What, when, and how much to eat What to buy at the grocery store What to order in a restaurant It’s important to identify and acknowledge what emotions are driving you to make bad food choices. Sometimes it isn’t even an emotional trigger, but the sight or smell of unhealthy foods that make you crave them. You can take back control of your cravings by making simple changes to your daily habits. Here are some simple and thoughtful strategies that can help you establish a brain-healthy diet. 10 Ways to Master a Brain Healthy Diet 1. Feng Shui Your Refrigerator Don’t let the default arrangement of your refrigerator dictate how you organize your groceries. Instead of storing veggies and fruit in the dark drawer at the bottom of the fridge, where they’re likely to be forgotten, put them in glass containers at eye level. That way, every time you open the refrigerator door, you’ll see the nutrient-dense, brain-healthy foods first. 2. Drink Before You Eat No, this doesn’t apply to alcohol. Try drinking a glass of water (8-10 ounces) 30 minutes before each meal. This will help fill your stomach before you eat, so you’ll eat less during the meal. The practice of eating something healthy to boost satiation before a meal has been around a long time – and it still works. Many soup diets and cleanses can help fill you up, creating fewer hunger signals to the brain, which can help you ingest less during meals. Some people may find that broth can satisfy food cravings pre-meals, and help you eat less during the main event. 3. Add Some Spice Most people get bored eating the same thing day after day. When you bake a sheet of chicken or fish, season each one differently – season one with curry, another with garlic, ginger, etc. This way, each day’s meat will have a different flavor. Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 4. Mindful Eating Mindful eating is when you pay attention to what you’re thinking, feeling, and tasting in the moment. This is especially important for people who sit on the couch all day, mindlessly devouring bags of cookies or chips. By contrast, when you eat mindfully, you pause after each bite of food and become aware of the smells, tastes, and textures. You can learn to savor each bite and experience gratitude for the food you’re eating. Also, mindful eating can help you become more aware of when you feel full so that you don’t overeat. 5. Eat More Vegetables Research shows that 90% of Americans don’t get the recommended daily servings of fruits and vegetables in their diet. One of the simplest ways to increase your intake of veggies is to introduce them into your breakfasts. Just toss a few handfuls of spinach, kale, or mushrooms into your eggs for a major nutrient boost. 6. Slow Down Do you often find yourself too busy to eat? Do you skip meals or eat on the go? Even when you have five minutes to sit down and eat, do you still tend to rush through a meal? Try spending more time chewing. This will allow your stomach to gradually expand and send the signals back to your brain when it needs to turn off the hunger switch. Also, skipping meals is a bad idea – it slows your metabolism, which may cause overeating. 7. Streamline Prep Time Pick one day of the week to shop for vegetables and nutrient-rich foods to help keep your brain active and healthy. When you get home, spend some time chopping up veggies and storing them in the fridge. Having veggies ready to go will be a huge help during meal and snack times. You can quickly add them to eggs, salads, and other meals. This will cut down on prep time for all your meals during the week and will help ensure that you actually eat the veggies you purchased. 8. Proper Portions Get rid of large entrée plates and serve meals on smaller appetizer-size plates (or salad bowls) for better portion control. Try using chopsticks and appetizer-sized cutlery to help you take smaller bites. Also, many stores sell portion-sized plates and Tupperware that can help you adjust the portion size of your meals. 9. Mix It Up If you pretty much eat the same things every day, you might be missing out on some vital nutrients. The next time you go to a farmer’s market or the produce section of a grocery store, force yourself to try something new. There are a variety of seasonal vegetables and fruits to help you mix things up and eat natural foods from the full spectrum of colors and flavors. In addition to leafy green vegetables like spinach, kale, broccoli, and collard greens, different colored vegetables, such as red bell peppers, squash, and cauliflower, all have tremendous health benefits. They provide an enormous array of vitamins, essential minerals, free radical-blocking carotenoids, and power-packed flavonoids. These foods not only elevate antioxidant levels in your body, they also have a wide variety of additional health benefits – so always do your best to eat from the rainbow. 10. Take a Breath If you eat when you’re stressed or worried, it can impair the digestive process and interfere with the absorption of the nutrients in the foods you’re eating. A quick trick to aid your digestive system is to take a few deep breaths before eating. This easy strategy helps your body create a state of relaxation that prepares your digestive system to release the enzymes needed to break down the foods you’re about to eat, and aid in the absorption of nutrients from those foods. Just take 4 to 5 deep breaths before you start eating and you may find that you’re calmer and better able to enjoy your meal. These are just a few ways to improve your brain health with nutritious foods. Try them out and feel free to share them with your friends and family. At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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Top 4 Wellness Tips to Transform Your Life
A fresh new year offers an opportunity for transformation. It provides a little extra motivation for kickstarting new habits. What new healthy habits have you chosen this year? For inspiration, here are four foundational wellness tips to transform your life. Warning: They’re potent. Practicing even one of them can make a positive change in your overall well-being! 4 Wellness Tips to Help You Transform Your Life 1. Eat Plant-Based Foods Plant-based nutrition has exploded in popularity in recent years, and for good reason. Nuts, legumes, grains, vegetables, and fruits are rich sources of vitamins, minerals, phytonutrients, antioxidants, healthy fats, and fiber. Adding more of them into your diet can do wonders for the health of your brain and body. When you eat more plant-based foods, you crowd out offending foods that negatively impact your health, like refined sugars and carbohydrates, unhealthy fats, and animal products laden with hormones and antibiotics. Instead, the healthful nutrients and fiber in plants provide real nourishment. It’s no surprise then that plant-based foods promote health in consequential ways like supporting healthy blood sugar and cholesterol levels, mood, energy, weight, cognition, and memory function, as well as hormonal balance, optimal cellular, and immune function, and cardiovascular health. So, what are you waiting for? Have fun with this one! Take it as a challenge to find ways to make your diet more plant centric. Try out new plant-powered recipes. Replace that morning Danish with a healthy smoothie chock-full of antioxidant-rich berries, greens, and plant protein. Instead of an afternoon cookie or candy bar, pair fiber-rich apple slices with a delicious nut butter. Once you get the ball rolling, you’ll likely start to feel better and it will inspire you to continue on the plant-based path. 2. Get Restorative Sleep Restful sleep is as essential to your health and well-being as fresh air, water, and food. It’s not virtuous or admirable to deprive yourself of it. Your brain and body need restorative sleep to perform critical functions during your waking hours (such as temperature regulation, immune defense, hormonal balance, and healthy appetite). Sleep helps repair and renew all the cells in the body, and it gives the brain a chance to wash away toxins that build up during the day. Deep, restful sleep is linked to improved mood, overall health brain and body health, and longevity. Conversely, lack of proper sleep will slowly bankrupt your health. It’s associated with lower overall blood flow to the brain, loss of focus and willpower, and poor cognition, mood, and memory. Experts recommend 7 to 9 hours of sleep for adults. Follow these tips to ensure you get plenty of quality rest each night: Stick to consistent bedtimes and wake times Ensure you have a comfortable room temperature Take measures to keep your room dark when you sleep Avoid alcohol as it disrupts your body from falling into deep sleep Avoid exercise and large meals before bed as they stimulate the body Don’t drink caffeinated beverages after noon Turn digital devices off a couple hours before bedtime Exercise outdoors in the morning as it helps regulate melatonin at night 3. Move Your Body Exercise is one of the best things you can do for brain and body wellness. Among its many benefits, exercise strengthens the cardiovascular system and helps to increase blood flow, which helps bring important nutrients to your brain and body. This, in turn, boosts brain function, thinking and mood, as well as helps to promote hormonal balance, calm, healthy blood sugar levels, immune health, longevity, and general well-being. Exercise also helps to build and strengthen muscles, support bone health, burn calories, and maintain a healthy weight. It can even help increase your energy levels when you’re tired. If you sit a lot, don’t worry. Some exercise is better than none. Start with 15 minutes a day and build on that. Find exercises you enjoy! For optimal benefits, walk at a fast pace for 30 to 45 minutes 4 to 7 days a week. Also, consider doing strength training twice a week to increase muscle mass, hormone function, and bone density. 4. Meditate If you haven’t yet adopted a meditation practice, it’s time. In today’s world, we all need to develop a place of calm and well-being within – the counterbalance to stress. Among its multiple benefits, meditation can help reduce anxious feelings, improve emotional balance, promote better focus and recall, strengthen impulse control, and boost self-awareness and kindness. If you’re a high-energy, active person who has trouble sitting still, movement meditation practices such as yoga, tai chi, or qi gong might be a good fit. Some may prefer a seated meditation practice. One involves the meditator focusing his or her attention on something specific – such as the breath, a mantra, single object, thought, or sound – while letting go of distracting thoughts. The other is broad and open, where the meditator sits quietly and simply brings inner awareness to his/her thoughts, surrounding sounds, physical feelings, and other senses. Of course, there’s a host of guided meditations available via online apps. Also, check for local meditation classes. Many are held online. Like with exercise, start with short periods of 5 or 10 minutes and work your way into longer sessions. While any amount of meditation is helpful, one recent study found that a 20-minute sitting can help boost cognition. Transformation Is a Process Transformation doesn’t happen overnight, but gradually, like the changing of the seasons. Remember that the little actions you take each day add up to overall health and well-being. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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How to Fuel Your Brain & Body for Optimal Performance
The war for your health is won or lost in your brain. You must do everything you can to take care of your brain. To accomplish that, you need to be a Brain Warrior for yourself and the ones you love. Become a Brain Warrior Becoming a Brain Warrior is for those who, either out of desire or necessity, are serious about their health. It’s for people who want to look and feel their best for as long as possible and want to excel at work, school, and in their relationships. Being a Brain Warrior is for those who want to leave behind a legacy of health rather than illness. The rewards of living a brain-healthy life can have far-reaching implications for you and even future generations. One of the ways Brain Warriors can accomplish these goals is by getting proper nutrition. Food is Fuel Food is medicine or it’s poison. "You can’t exercise, meditate, or supplement your way out of a poor diet." - Dr. Daniel Amen Getting high-quality nutrition is one of the most important ways to win the war for your health. So, what’s the typical Brain Warrior’s diet? Eating a diet that’s 70 percent plant-based foods and 30 percent high-quality protein, with healthy fat mixed in, is extremely well-balanced. This diet restores energy, optimizes brain and hormone functioning, reduces the risk of illness, and often produces dramatic weight loss as a result. To live right, you need to eat right. With a little forethought, you can eat better and get the proper nutrients your body needs. Here are 10 simple nutrition tips that can help build and sustain your health… Top 10 Nutrition Tips: Daily Fuel for Optimal Brain & Body Performance 1. High-Quality Calories The quality of your food is far more important than the quantity of it for getting healthy, losing weight, or preventing illness. Compare a 500-calorie cinnamon roll to a 500-calorie plate of salmon, spinach, red bell peppers, blueberries, and walnuts. One will drain your energy and the other will supercharge your mind and decrease your risk of accelerated aging. 2. Drink More Water Your brain is 80% water. Being dehydrated by just 2% impairs performance in tasks that require attention, immediate memory skills, and physical performance. It’s recommended that you drink half your body weight in ounces – for example, if you weigh 160 pounds, drink 80 ounces of water daily. 3. Lean, Clean Protein Protein should be taken in small doses at least every 4 to 5 hours, with each meal and snack. Consuming lean protein helps to stave off hunger. You’ll feel fuller longer and burn more calories when eating a protein-rich meal or snack than you will eating high-carb, sugar-filled foods. 4. Get Smart Carbohydrates The fastest way to lower insulin levels, balance blood sugar, curb cravings, and jumpstart weight loss is to decrease the amount of high glycemic, low-fiber carbohydrates you eat. Focus on smart carbohydrates, which are low glycemic and won’t quickly raise your blood sugar levels. Smart carbs are also high in fiber, such as those found in non-starchy vegetables and lower glycemic fruits like blueberries, pears, and apples. 5. Focus on Healthy Fats While it’s important to avoid fried fats, trans fats, and some saturated fats, cutting back on healthy fats can be harmful, because your body needs them for many crucial functions. For instance, your body uses healthy fats to build cells, support proper brain function, prevent oxidative damage, and manufacture hormones. Fat is required for your body to absorb and store certain vitamins, minerals, and nutrients, and you need a substantial amount of healthy fats (especially omega-3 fatty acids) in your diet. 6. Eat from the Rainbow Colorful plant foods have tremendous health benefits. It’s recommended that you eat natural foods from the full spectrum of colors and flavors, such as blueberries, pomegranates, yellow squash, and red bell peppers. Eating these foods can provide power-packed flavonoids, elevate antioxidant levels in your body, and help keep your brain young. 7. Healthy Herbs and Spices Herbs and spices are one of the few food categories that provide both nutrition and flavor. Hippocrates listed over 500 medicinal uses for herbs and spices that included ways to prevent illness and increase longevity. Herbs and spices contain so many health-promoting substances, it almost makes more sense to store them in the medicine cabinet than the spice rack. 8. Organic, Whole Foods In many cases, food can be as effective as, or even more effective than, pharmaceutical medications. Whenever possible, eat organically grown or raised foods, since pesticides used in commercial farming can accumulate in your brain and body. Also, choose hormone-free, antibiotic-free meat from animals that are free range and grass fed. 9. Eliminate Potential Allergens If you really want to get and stay healthy, it’s critical you start choosing foods that serve your health and lose the ones that steal from it. It’s recommended that you eliminate wheat, dairy, corn, soy, processed foods, all forms of sugar and sugar alternatives, food dyes, and additives from your diet. Many people find that when they eliminate gluten (such as wheat, barley, and rye) from their diet, their stomach and brain start functioning better. 10. Try 12-hour Fasting For breakfast, be sure to include some healthy fat in your meal to prevent cravings later in the day and to help you better absorb your vitamins. Throughout the day it’s critical to eat healthy food and never allow your blood sugar to get too low. It’s also important to fast for at least 12 hours each night, between the last meal in the evening and the first in the morning (begin fasting at least 3 hours before bedtime). In addition to quality, whole foods, it’s also vital to get daily allowances of high-purity nutrients. The three supplements BrainMD recommends for supporting optimal brain function is our scientifically formulated multivitamin, ultra-pure fish oil softgel, and high-potency vitamin D3. Best Daily Essential Vitamins & Supplements NeuroVite Plus Multivitamin According to recent studies, more than 50 percent of Americans don’t eat at least five servings of fruits and vegetables a day – the minimum required for your body to get the nutrition it needs. In an editorial in the Journal of the American Medical Association, researchers recommended a daily vitamin for all adults to help prevent serious illness. BrainMD’s NeuroVite Plus is the first and only daily multivitamin that contains over 50 vitamins, minerals, and plant extracts developed through clinical studies. NeuroVite Plus was formulated to provide whole-body wellness with additional key brain-healthy nutrients. It provides advanced nutrition in a way that far surpasses big box store or drugstore multivitamins. Learn more about NeuroVite Plus Multivitamin. Omega-3 Power Research has found that omega-3 fatty acids are essential for optimal brain and body health. According to researchers at the Harvard School of Public Health, having low levels of omega-3 fatty acids is one of the leading preventable causes of death. It’s recommended for most adults to take between 1 to 2 grams of high-quality fish oil (with generous amounts of EPA and DHA fatty acids) per day. Sourced from pelagic, short-lived fish species (anchovies, sardines, and mackerel), the fish oil in Omega-3 Power undergoes the most advanced purification process in the supplement industry. It is produced in a facility recognized by the FDA and certified for its GMP (Good Manufacturing Practices). To ensure purity, Omega-3 Power is tested by independent labs to ensure lack of rancidity and for over 400 potential environmental contaminants, including mercury, lead, and other heavy metals; PCBs, PBBs, dioxins, furans; and a diverse range of other organic pollutants. Learn more about Omega-3 Power. Vitamin D3 5000 Often called the “sunshine vitamin,” vitamin D is best known for building bones and boosting the immune system. It’s also an essential vitamin for mood, memory, and brain health. The current recommended dose for vitamin D is 400 IU daily, but most experts agree that this is well below the physiological needs of most individuals and instead suggest 2,000 IU of vitamin D daily. BrainMD’s Vitamin D3 has 5000 IU, which is significantly more than the average vitamin D supplement on the market. Research shows that increasing daily intake to 5000 IU per day can produce long-term benefits. Vitamin D3 promotes healthy mood, cognitive function, immune response, cardiovascular health, muscle and bone strength, and many other incredible benefits. Learn more about Vitamin D3 5000. For optimal wellness, fuel your brain and body with these high-quality foods and ultra-pure supplements. It’s the healthy way…the Brain Warrior’s way! At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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6 Foods to Help Regulate Your Blood Pressure Naturally
Having healthy blood pressure is critically important to your life. High blood pressure is the number one risk factor for death in the world. That’s a scary statistic. Even if you’re young, that should concern you. While unhealthy blood pressure levels don’t generally become apparent until middle age, key risk factors for elevated blood pressure start much earlier. Years of poor eating and unhealthy lifestyle habits can take their toll over time. You’ll rarely experience symptoms while your blood pressure slowly increases. That’s why high blood pressure is called the silent killer. This underscores the importance of being aware of what helps to maintain healthy blood pressure levels…at any age. Let’s take a closer look at what blood pressure is. Understanding Blood Pressure Quite simply, blood pressure is the force of the blood pushing against the walls of your blood vessels. It’s determined by both the volume of blood your heart pumps and the amount of resistance the blood flow meets in your arteries, veins, and capillaries. Its measurement is recorded by two numbers. The first (systolic pressure) is the higher number, measured after the heart contracts. The second (diastolic pressure) is the lower number, measured before the heart contracts. Normal blood pressure is 120/80 millimeters of mercury (mm Hg) or lower. When the pressure of your blood increases, it pushes harder against the artery walls, which can damage their delicate lining. Fat and calcium can then build up in the artery wall, forming plaque, which stiffens your arteries and, consequently, constricts blood flow. Poor blood flow increases blood pressure, and it becomes a vicious cycle. Your body needs a healthy flow of blood carrying oxygen and nutrients to its organs and tissues, and to carry away waste. Blood Pressure and the Brain Blood pressure and the brain are inextricably linked. That’s because your brain needs about 20 % of your body’s blood flow and oxygen to function. Hence, healthy blood pressure and blood flow are key to vibrant brain health. A recent study found that uncontrolled high blood pressure damages both the brain’s structure and function even in early middle age. The same study found that middle-aged people who have mildly elevated blood pressure (but not clinically high) showed evidence of silent structural brain damage. When blood pressure is high and blood flow is low, all your body’s systems have trouble. You might experience low libido and you’ll be at greater risk for cardiovascular issues or cerebrovascular events, vision impairment due to retinal damage, and renal failure. Who wants to set themselves up for any of that? Well, you don’t have to. Starting with the foods you eat, you can help to keep your blood pressure in check. Foods to Reduce Blood Pressure In general, health experts agree that eating mostly plant-based whole foods, such as fatty fish and lean poultry, moderate amounts of low-fat dairy, nuts, seeds, fruits, vegetables, and non-saturated plant oils, is ideal for healthy blood pressure. They also recommend avoiding saturated fats and trans fats as much as possible, minimizing sodium intake, red meat consumption, and alcohol. Refined carbohydrates found in processed foods, baked goods, and snacks, are also to be avoided. But let’s get more specific. Here are six exceptional foods for reducing blood pressure that you can start eating today. 6 Natural and Delicious Foods to Help Reduce Blood Pressure 1. Beets Beets may have blood pressure lowering effects, according to several studies. They are a rich source of nitrates. When ingested, nitrates convert to nitrite and help form nitric oxide, which can have a relaxing effect on blood vessels, lowering blood pressure. 2. Pomegranate Several studies have shown that blood pressure can be reduced after pomegranate juice consumption. This autumn fruit’s ruby gems are additionally loaded with antioxidants, which offer a host of benefits beyond healthy blood pressure levels. 3. Berries Berries are a rich source of antioxidants, including anthocyanins, which give them their vibrant color and may be correlated with reduced blood pressure. Like nitrates, anthocyanins may help to relax and widen the blood vessels. 4. Beans and lentils Beans and lentils are rich in fiber, magnesium, and potassium – nutrients that help to regulate blood sugar. Studies have shown that eating beans and lentils may help to lower high blood pressure, too. 5. Fatty Fish Salmon, mackerel, sardines, trout, and other fatty fish are excellent sources of omega-3 fatty acids, which may help reduce blood pressure levels and decrease compounds that tend to constrict blood vessels. 6. Leafy Green Vegetables Nitrate-rich leafy green vegetables such as spinach, kale, mustard greens, cabbage, collard greens, lettuce, and Swiss chard, are rich in nitrates. As mentioned above, nitrates may help to support relaxed and open blood vessels, which can reduce blood pressure. They are loaded with other vitamins and minerals too – in some cases potassium and magnesium, which further help to support healthy blood pressure levels. This list is by no means exhaustive, but it gives you a starting point. Work these delicious and nutritious foods into your diet and you’ll be doing what you can to ensure healthy blood pressure levels for the long haul. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Top 5 Most Important Nutrients & Vitamins for Your Memory
Have you ever wondered why some people age more gracefully than others? Is it purely a matter of genetics? Or is it because they favored crossword puzzles over Sudoku? Or is because they were born on a Tuesday…at night…with a full moon out? The longevity code has perplexed scientists and medical practitioners for centuries. Although holistic interventions—consistent exercise and quality sleep—can help to reduce the effects of aging, a cure for severe memory problems has yet to be discovered. One of the best ways to prevent premature aging is with proper nutrition, especially getting nutrients that are specifically designed for your memory to keep your mind sharp and efficient. But even if you eat the healthiest diet, there will always be a gap in nutrition by only eating foods. That’s why supplements are called dietary supplements because they help fill in the gaps in your diet with the nutrients and vitamins you’re missing by eating foods alone, especially vitamins that are specifically designed to improve your memory. But in a market inundated with supplements all claiming to be the best, which ones are the best for your memory? The Best Nutrients & Vitamins for Memory Here are the 5 best concentrated, bioavailable, and naturally derived nutrients that are clinically studied to improve memory: 1. PhosphatidylSerine PhosphatidylSerine (PS) occurs naturally in all cells, being a universal building block for the dynamic membrane systems that make cells work. In double-blind clinical research trials, PS enhanced recall of names, faces, words, and numbers, and improved verbal fluency. PS is better documented for these benefits than any other nutrient. 2. Huperzine A Extracted from Huperzia serrata (club moss), a traditional Chinese medicinal herb, Huperzine A improves the actions of the acetylcholine neurotransmitter system, which plays a central role in improving memory storage and retrieval. 3. Vitamin D3 Sufficiency (5000 IU) of vitamin D3 promotes healthy mood, cognitive function, cardiovascular function, immune response, muscle and bone strength, and other important indicators of overall vitality. Vitamin D3 also benefits numerous other functions that promote healthy aging. 4. EPA and DHA The long-chain omega-3 fatty acids EPA and DHA are fundamental to the structure and functioning of all your cell membranes and particularly for those of your brain cells. DHA also facilitates nerve cells making functional connections (synapses) and supports healthy memory and overall cognition. 5. Ginkgo Biloba This intensively researched plant extract promotes healthy blood flow, which is crucial for optimal brain function. Ginkgo biloba's unique combination of antioxidants and blood vessel protectants also helps the brain defend against toxins while promoting overall mental sharpness. How to Get All of Your Brain-Healthy Nutrients Each Day? BrainMD offers all of the required brain-directed nutrients to help you feel your very best each day.* With clinical strength supplements that can help improve and preserve your cognition and memory.* Don't like swallowing capsules? Now there’s an easier way to get all of the nutrients you need…try a memory-boosting vitamin drink! BRIGHT MINDS Memory Multivitamin BRIGHT MINDS Memory Multivitamin, a robust formula of 34 effective nutrients, is a highly concentrated, memory-targeting daily supplement system.* With carefully crafted and clinically proven ingredients, BRIGHT MINDS Memory Multivitamin is a tasty, citrus-flavored drink mix that can be added to water, juice or even a fruit smoothie.* BRIGHT MINDS Memory Multivitamin contains all of the best nutrients for memory enhancement.* Why Do Memory Supplements Work? Enhance Blood Delivery The better the brain’s circulation, the more oxygen, and nutrients it can receive to support memory all through life.* Ginkgo, resveratrol, lutein, zeaxanthin, CoQ10, as well as vitamins and minerals in this powder, promote healthy blood flow to the brain.* Boost Energy The brain weighs just 2-3 pounds, yet it uses at least 20 percent of all the body’s energy. PS, ALC, B vitamins, magnesium, chromium, alpha-lipoic acid, CoQ10 and other nutraceuticals in this formula can aid in energizing the memory process.* Promote Brain Connectivity The brain’s trillions of synapses rely on PS for their electrical activity.* The numerous antioxidants in BRIGHT MINDS Memory Multivitamin help protect these synapses against damage.* Additionally, numerous methyl nutrients in the formula support synapse maintenance and protect the brain against damage from homocysteine buildup.* Improve Neurotransmitter Support Neurotransmitters are the chemical messengers that travel along synapses in the brain. Huperzine A, ALC and choline promote acetylcholine, a key memory transmitter. PS, Vitamin D3, all the B vitamins, magnesium, and other minerals support the production, release, and synapse actions of multiple neurotransmitter systems across the brain.* Best Vitamins for Your Memory Since your memory is what allows you to treasure and revisit the most special moments in your life, be sure to fortify your brain with the nutrients that can strengthen and restore it.* At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about BRIGHT MINDS Memory Multivitamin and our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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10 Foods & Beverages to Warm You Up This Winter
Q: What keeps you warm but doesn’t involve turning up the thermostat, starting a fire, or putting on a coat? (No, this isn’t a riddle.) A: Warming foods. It’s true. Some foods can make you feel warmer. The following 10 foods, spices, and beverages have properties that can stoke your metabolism and help increase blood flow to warm your body while also delighting your senses and taste buds. 10 Delicious Foods & Beverages to Keep Warm This Winter 1. Garlic Garlic is well-known for its warming properties, as are its close relatives – onion, shallot, leek, and chives. Research shows that garlic enhances thermogenesis (the body’s process of metabolizing a substance or nutrient to produce heat). Enjoy garlic and onion together as the perfect additions to any winter soup and stew. 2. Root Vegetables Root vegetables (such as beets, carrots, parsnips, sweet potatoes, and yams) can make a perfect side dish for winter meals. Made of complex carbohydrates, which are high in fiber, they digest more slowly, which generates heat in the body. It’s no accident that many traditional holiday meals include whole, sliced, or mashed vegetables…they help keep us warm! 3. Ginger Whether you enjoy ginger in tea or a savory stir-fry, it will deliver heat. Ginger has vasodilating properties, meaning it relaxes blood vessels, which helps to increase blood flow causing a warming effect throughout the body. A 2018 study found that ginger increased body temperature in women just ten minutes after consuming a ginger tea and that it kept women warm for longer than other hot beverages. Ginger tea is also soothing for the tummy. 4. Cayenne Spicy foods are often eaten in warm climates as they promote sweating, which cools you down. But this versatile spice also can warm you up. Cayenne contains a phytochemical called capsaicin, which helps turn up the heat in your body. Capsaicin digests slowly and increases gastric blood flow, which benefits your gut and warms your body. Jalapeños and ultra-spicy habaneros also contain capsaicin. Add a warming “kick” to a winter meal with any of these hot spices. 5. Meat Proteins are harder to digest than carbs or fats, and an intensely protein-rich meal can help warm you up. A study found that meat-based protein requires more energy to break down than plant-sourced protein, such as soy. Meats are also rich in minerals such as iron and B vitamins, which can help warm you if you’re iron deficient. Winter is the perfect time to make a savory beef stew or a chicken casserole dish. 6. Black Beans If you aren’t a meat-eater, enjoy a plant-based protein, like black beans, to produce warmth. A half-cup of these beans contains nearly eight grams of protein and lots of fiber to help keep you full. Black beans also have loads of nutrients, some of which enhance blood flow. A study that looked at thermogenesis with protein-rich and fat-rich meals found that protein will keep you three times warmer than a fat. Make a delicious black bean soup on a cold day to stoke your inner heat. Add some cayenne or other hot peppers for a warming boost. 7. Coffee Turn on your body heat with a morning cup of Joe. It’s actually the caffeine in coffee that activates thermogenesis, warming you up (so don’t drink decaf). If you prefer black or green tea, you’ll still warm up as they contain some caffeine. 8. Oats Whole grains such as oats are high in bran and fiber, which are slow to break down. The slow digestion releases warming energy and prevents spikes in blood sugar that can heat you up before quickly cooling you down. Other whole grains, such as brown rice, quinoa, millet, barley, and buckwheat, also break down slowly and deliver similar warming effects. Make yourself a delicious hot cereal with nuts and dried fruit for a thoroughly warming breakfast. Enjoy it with a caffeinated, warm beverage for an extra boost of heat. 9. Cinnamon Cinnamon is the spice of winter. There’s a reason for that. It has thermogenic properties that can raise your body temperature in cold weather. As an added bonus, cinnamon may help boost memory, learning, and mood, as well as help support healthy blood sugar levels. You can warm your body and boost your mood and brain function at the same time. Enjoy it in beverages (hot apple cider anyone?) or on your morning oats. 10. Bananas It may seem unlikely that a tropical fruit can warm you up, but banana’s B vitamins and magnesium can help do the trick. These nutrients support thyroid and adrenal gland health, which help regulate body temperature in cold weather. Enjoy a banana on a winter’s day with a nut butter, which adds complexity to create further warmth in the body. While these foods may warm you up from the inside this winter, don’t forget to put on your coat! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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