Tag Archives: Mediterranean Diet

Green Food That Boost Mental Power

Leafy greens

“Eat your greens.” Long before nutritionists started telling us to eat the yellows, the oranges, the purples, the blues, and the reds, our moms were telling us to eat our greens. Why the greens? Was it because there were so many more of them than the rest of the colors? Did our Moms have a special attachment to the color we didn’t know about? Or maybe it was because our Moms were so smart from eating those greens themselves that they knew something we didn’t. Read on to find out what how green vegetables can make you eleven years smarter.

Brain Power and Greens
According to recent research, eating kale, spinach, mustard greens, and collards can help to prevent the decline of the brain’s mental ability. Martha Clare Morris, ScD, and assistant provost for community research at Rush University Medical Center in Chicago, acknowledges that this is good news for older people. “Losing one’s memory or cognitive abilities is one of the biggest fears for people as they get older,” she says. “Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia.”

Beta Carotene, Vitamin K, and Lutein
A study following 950 people for an average of five years showed that those who ate one to two servings of leafy greens per day had mental powers comparable to someone eleven years younger who ate none. When it comes to maintenance of a healthy brain, lutein, beta carotene, and vitamin K topped the list. Morris explained, “Our study identified some very novel associations. No other studies have looked at vitamin K in relation to change in cognitive abilities over time, and only a limited number of studies have found some association with lutein.” She goes on to cite evident that “eating green leafy vegetables and other food rich in vitamin K, lutein, and beta carotene can help to keep the brain healthy to preserve functioning.”

Healthy group of food

The MIND diet
The MIND diet combines elements of both DASH (Dietary Approaches to Stop Hypertension) and the Mediterranean diet to reduce the risk of heart attack, hypertension, and stroke. However, some researchers have found that it may provide protection against mental decline as well. Research shows that followers of the new diet were able to lower the risk of aD by 35 to 53%. The MIND diet has 15 dietary components including ten “brain healthy” food groups and five unhealthy groups. Nuts, berries, green leafy and other vegetables, beans, fish, whole grains, poultry, fish, olive oil and wine comprise the healthy groups, while the five unhealthy groups are represented by stick margarine and butter, red meats, sweets and pastries, fried and fast food, and cheese. As for fruits, berries are the only ones to specifically make the MIND list. Morris says, “Blueberries are one of the more potent foods in terms of protection the brain.’ Strawberries have also been known to perform well in studies of food on mental function.
Morris concludes, “One of the more exciting things is that people who adhered even moderately to the MIND diet had a reduction in their risk for aD. I was so very pleased to see the outcome we got from the new diet.”

How are you filling your head? Let us know what you’re putting in your mouth to boost your brain power.

How Your Diet Affects Your Skin – Vine Vera Reviews

Your skin is the largest, but often most overlooked, organ that your body has. Your skin is so much more important than just your complexion and coloring: it provides your body’s first line of defense against disease, germs and damage. Not only does what you put on your skin affect how your skin looks and functions, but it also matters what you put into your body that affects whether your skin runs at peak efficiency. Radiant, clear skin is not the only benefit of eating a healthy, balanced diet, your waistline may decrease as well. Below, we’ve listed some of the top diets that dermatologists and nutritionists recommend for healthy, happy skin.

Mediterranean diet and olive oil.

Mediterranean
The Mediterranean diet has been getting more and more popular as people look to other cultures for diet help. This is not a traditional diet in that you need to restrict certain foods and only consume others, rather it is a way of eating and preparing your food. Previously the oldest living woman in the world, Jeanne Calment, lived to be 122 years and 164 days old and many people, including some family and friends, believe that her way of life and her French diet was a reason for her continued health. Because of her location in France, her diet was heavily influenced by Mediterranean eating habits. What makes the Mediterranean diet so beneficial to your skin? It is rich in antioxidants and omega-3 fatty acids. The mainstays of this type of diet include leafy greens, tomatoes, fresh fruits, fish and olive oil. Additionally, red wine in moderation is a large part of this diet.

Low carbohydrate diet.

Low Carbohydrates
The two most famous low-carb diets are the South Beach diet and the Atkins diet. Both of these diets recommend a high intake of protein while severely limiting carbohydrates like refined sugar, white bread and pasta. For many who use these diet plans, meat becomes a large part of their diet and dermatologists caution followers of these diets. If you are eating too much meat, your production of damaging free radicals can increase resulting in skin damage. However, a balanced diet full of whole grains, lean meats in moderation and fresh produce can be very beneficial to your skin. The reason that dermatologists believe this is a good way to clear skin is that reducing refined carbohydrates lowers your cortisol levels, which can increase the frequency of breakouts. There is also research being conducted about the level regarding the connection between blood sugar and skin.

Vegetables served on the table.

Vegetarian or Vegan
If you have been considering giving up meat, clearer and healthier skin may be another reason of your list of pros. In general, diets comprised of mainly fresh produce and whole grains which are great at providing beneficial antioxidants. These antioxidants fight free radicals, wrinkles and signs of aging such as brown spots. However, nutritionists warn that just because animal products are excluded doesn’t necessarily mean that a vegetarian or vegan diet is immediately good for you, after all Oreos are a vegan food. This diet works for you if you put the time into preparing meals of fresh vegetable, whole grains and sources of protein other than animals.

If you aren’t ready to commit to any one diet to improve the condition of your skin, dermatologists and nutritionists agree that simply reducing your intake of saturated fats and refined carbohydrates while increasing your intake of fresh produce can go a long way in improving the clarity of your skin. Don’t forget to drink plenty of water, at least 64 ounces per day!