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10 Super Foods You Should Always Include In Your Meals

10 Super Foods You Should Always Include In Your Meals

Do you want to eat food that is beneficial to your body? As we get older we tend to encounter more problems with our bodies and digestive systems, but there are super foods that can help fight and prevent problems.

From improving your memory to preventing hair loss, we look at 10 super foods to try and recipes to help you include them in your meals.

1. Eggplant

Eggplant is known for being good for the brain, as it has antioxidants that help to protect brain cell membranes. Eggplant also contains a nutrient called Anthocyanins, which helps to protect the brain from memory loss.

Eggplant Shakshuka

Halibut With Grilled Eggplant

Curried Eggplant With Tomatoes And Basil

2. Carrots

Carrots are more than just one of your five a day – they are also filled with Glutathione, a handy protein that helps to detoxify your liver. On top of that, carrots are also high in plant-flavonoids and beta-carotene. Regularly eating carrots can help to stimulate your liver, and improve overall liver function.

Carrot Cake Pancake Recipe

Carrot Soup With Yogurt

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Beef Stew With Carrots

3. Rosemary

Rosemary contains a compound called carnosic acid which helps to protect the brain from degenerative diseases, such as Alzheimer’s. Scientists have found that the aroma of rosemary can affect people’s cognitive abilities and boost memory, making it one of the best super foods available!

Rosemary And Mustard Breakfast Sausages

Crispy Rosemary Potatoes

Roasted Asparagus, Rosemary And Mushrooms

4. Spinach

Spinach is filled with nutrients, making it an excellent healthy food choice – and great for your hair, too! It is one of the best sources of beta-carotene, and a great source of folate and iron, which are all good for your hair.

Spinach Breakfast Omelette

Chickpea Tomato And Spinach Curry

Mushroom And Spinach Lasange

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5. Avocados

Avocados are another super food that is great for your liver – they are filled with a high amount of glutathione-producing compounds, so they can boost your liver’s ability to clean itself. Research has actually shown that eating one or two avocados a week for 30 days can seriously improve the health of your liver.

Avocado Bacon And Eggs

Grilled Chicken Salad With Avocado And Mango

Zucchini And Avocado Soup

6. Walnuts

One of the best nuts for brain health, walnuts are filled with DHA, an Essential Omega 3 Fatty Acid. A recent study from Harvard found that eating nuts was strongly correlated with longevity, and they have been shown to improve cognitive performance in adults.

Just a quarter of a cup of walnuts provides nearly 100% of the recommended daily intake of DHA, so they are great to regularly keep in the house.

Toast With Walnut And Pear Spread

Spaghetti With Blue Cheese And Walnuts

Normandy Pork Casserole With Apples, Celery And Walnuts

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7. Oily Fish

Essential fatty acids (EFAs) cannot be made by the body, so we get them through our diets. The most effective Omega 3 fats, such as EPA and DHA, occur naturally in oily fish – and help prevent memory loss while boosting brain and heart function.

Some of the best sources of oily fish are salmon, trout, kippers, mackerel and sardines.

Whitebait Fritters

Pasta With Smoked Salmon And Peppercorn Butter

Beetroot And Anchovy Salad

8. Sunflower Seeds

If you’re worried about hair loss, consider adding sunflower seeds to your diet. They are filled with nutrients that are great for your hair, including vitamin E, vitamin B6, zinc and iron.

Breakfast Barley With Banana And Sunflower Seeds

Green Salad With Nuts And Seeds

Savory Kasha Loaf With Sunflower Seeds

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9. Broccoli

Broccoli is well noted for its health benefits, but did you know it is also beneficial for your brain? Broccoli is filled with potassium, which is very important for your nervous system – which in turn is important for your brain.

Research shows that broccoli could even help the brain to heal after an injury, making it one impressive super food!

Broccoli And Carrot Omelette

Curried Broccoli Couscous

Broccoli, Orange And Olive Salad

10. Blueberries

If you want to protect your memory, then scientists have good news for you about blueberries. They have discovered that foods that are rich in phytochemicals, such as blueberries, can be effective at reversing age-related problems in memory. Delicious and great with almost anything, blueberries are a super food to look out for.

Banana Blueberry Muffin

Vegetable Couscous With Wild Blueberries

Grilled Chicken With Blueberry Guacamole 

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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