One of the best ways to boost your memory and concentration is to pay attention to your eating habits and lifestyle choices.
Nutritionists haven’t stopped emphasizing the importance of healthy and conscious eating to our bodies, and that includes our brains. The good thing is that you can never go wrong with healthy eating.
Even if you don’t know the health benefits attached to different foods, you can be sure of one thing- You’re providing your body with the nutrients it needs to stay healthy.
If, on the other hand, you have certain health goals you hope to achieve, you may want to intentionally include some foods in your diet.
That way, you’re sure of the particular nutrient you are providing your body with to achieve your goal.
For instance, if you are looking for ways to improve your memory and boost your brainpower, then you should consider adding some of these foods to your everyday diet.
Fish, particularly fatty fish, contains an adequate amount of omega-3 acid, which has been linked to healthy brain function by increasing blood flow in the brain.
Some examples of fatty fish that you can consider include salmon, mackerel, sardines, etc.
Wholegrains like brown rice, oatmeal, bulgur wheat, whole-grain bread, and the likes are rich in Vitamin E, which protects cells from oxidative stress caused by free radicals. Also, Vitamin E is known to support brain health as you get older.
Egg contains a lot of helpful vitamins for brain improvement. For instance, it contains an adequate amount of Vitamin B6, B12, and folic acids which help reduce the level of homocysteine in the blood.
High levels of homocysteine in the blood can increase the risk of stroke and cognitive impairment. Egg yolk is also rich in choline, which is essential for improving the memory-boosting chemical, acetylcholine.
Berries, especially blueberries, are rich in vitamin c, vitamin k, and phytonutrients that help stimulate the flow of blood and oxygen to the brain, thereby improving brain concentration.
Nuts are another excellent source of vitamin E, which helps prevent cognitive decline, especially in elderly people.
Five table manners everyone is guilty of flouting
Are you one of those who make all forms of sounds while eating or the type who leans into a bowl/plate while scooping food?
Table manners are rules of etiquette to be adhered to when eating but while one is in the process of devouring a meal, it’s easy to forget manners.
Here are five of the most commonly flouted table manners.
Bending over to eat
This rule simply states that you should not bend over your meal. Bring the food to your mouth, do not take your mouth to the food.
If you walk into any Nigerian restaurant, you’d find majority of those there bending over their plates and concentrating on the food like it’s their last meal.
Instead of bending over your food, why not move closer to the table or better still take small portions to avoid spillage.
No elbows on the table
From the man who has his elbow on the table while doing justice to a bowl of fufu to the lady trying to act “posh” by placing her other arm on the table, many are guilty of this.
It’s almost like we want our elbows to witness the battle between our cutlery and the plate.
No gadgets while eating
Our gadgets are close to our hearts and for many, the thought of missing an important call or mail is very scary, so we tend to reach for our devices after every scoop of food.
Even though the chances of putting food in your nostrils instead of your mouth are slim, taking a short break to eat is not a bad thing.
Keep your hands away from your hair
This is common among ladies who feel the need touch their hair while eating – either to keep the other hand busy or to keep the hair away from the food.
However, this act increases the possibility of your hair falling into your food.
Don’t lick fingers
Anyone who has enjoyed Nigerian foods eaten with bare hands can testify to their sumptuousness.
Hence, those who don’t want to let go of the awesome taste lick their fingers to get every scrap of the food.
If you enjoyed the food so much, why don’t you get a second serving.
5 foods to avoid if you have stomach ulcer
Trying to manage or heal stomach ulcers? See foods to stay away from as an ulcer patient…
Ulcer happens when painful sore forms around the stomach which happens when the thick layer of mucus meant to protect the stomach digestive juices is reduced in which case, the digestive acids eats away the tissues lining the stomach!
Stomach ulcers can be cured if prompt attention is paid to it (in form of drugs, lifestyle management amongst other things, another thing that helps to keep ulcer in check is the type of food one eats.
In ulcer patients, some foods are best avoided so as not to keep irritating the already sore area:
- Spicy Seasonings/Foods
Spicy foods irritate the lining of the stomach and by extension the sore area. Spicy foods are also known to make ulcer symptoms worse in some cases.
Coffee actually doesn’t cause ulcer but irritates it. The caffeine present in coffee erodes the already sore area (ulcer) making it worse and if the goal is to heal the ulcer, it is best to stay away from coffee or reduce taking it to the barest minimum.
An ulcer patient should avoid alcohol/alcohol beverages as a whole. Alcohol intake increases the stomach’s acid level making the ulcer worse and healing almost impossible.
- Red Meat
Ulcer patients (especially peptic) should stay away from red meat! Red meat take longer to digest making acid level in the stomach to rise which irritates the area and worsens the symptoms. This can be replaced with chicken, turkey and other lean proteins.
- Refined Foods
Pasta, white bread sugar and more processed foods should be replaced with leafy greens and vegetables, antioxidants loaded fruits with lots of water.
See 8 foods to feed your child so that they grow taller and stronger
Parents, we understand your concern when it comes to feeding your children the right food – especially if they’re picky eaters, and you’re worried about their growth.
But, the trick is to carefully select the best food for growth of height in kids and offer this in innovative ways.
What kinds of food should I feed my child?
Children who do grow tall often have more calcium- and protein-rich foods on top of a balanced diet. Here are some important facts:
Calcium, according to WebMD, helps your child’s bones to grow, boosts circulation and even muscle function!
Protein builds muscles, an integral part of the body and an essential nutrient needed to keep your body strong. That being said, don’t overfeed your child protein to boost their height if they can’t grow any taller, as height is mainly determined by genes.
In fact, too much protein can cause other body issues.
A balanced diet will help your little one stay healthy while also working cohesively to support the function of calcium and protein.
For example, Vitamin A helps make proteins, while Vitamin D helps absorb calcium and maintain strong bones.
8 suggestions of food for growth of height for your kids!
A previous study of Ecuadorian infants aged 6-9 months discovered that children who ate an egg everyday had a 47% reduced risk of becoming stunted than their peers who didn’t. Nothing beats growth delays better than eggs!
The best thing about eggs is that you can cook them in so many ways: hard-boiled, sunny-side-up, fried, soft-boiled, scrambled, omelettes, baked, steamed — if one doesn’t work with your picky eater, there’s another form that surely will!
2) Soyabean curd
All beans and natural legumes are nature’s plant protein powerhouses.
Soyabeans, which are rich in proteins can easily boost your child’s height.
In fact, the Scientific American says that protein is the most important nutrient for children’s final height. So do let your little one slurp that delicious cool bowl of soyabean curd or a warm cup of soy milk when they need a quick snack!
Protein normally comes from animal meat, but only choose lean meats. One good source of protein is tuna. If you can’t find it fresh, then go for the canned variety.
Spread it on wholegrain bread, sprinkle it with grated cheese and pop it under the grill — and your child has a delicious, nutritious, height-boosting snack!
4) Mixed nuts
Almonds, pumpkin seeds, pistachios, peanuts, cashews… these protein-packed nuts make for a crunchy and fuss-free nibble between meals.
In addition to protein, nuts also provide healthy fats that can support the body to rebuild damaged tissue and grow new muscle tissue too.
This healthy substitute to biscuits and crackers also pack some nutrient powerhouses that boost physical development by invigorating the body’s growth hormones.
Still not healthy enough? Choose the ones that have less salt, if not unsalted.
5) Peanut butter
Some types of peanut butter pack a serious protein punch. Check the nutritional labels for the high-protein kind. Once you’ve got that right, you can even spread this nutty goodness on crackers, toast, or even pancakes for your little ones to munch on.
6) Dairy products
Milk, yoghurt and cheese are some of the best sources of both protein and calcium, in addition to other nutrients for growing robust muscles.
Calcium helps to maximise bone growth — especially for bones that are still developing! Here are some ideas to serve them to your kids:
use yoghurt-based dips for carrot sticks or other snacks. Greek yoghurt is a good choice, as it is chock-full of calcium and protein. If your child doesn’t like the sour taste, there are flavoured versions in the market too!
you can use cute cookie molds to shape cheese into animals or other figures and pierce them with fruits and vegetables as a healthy snack!
have an issue with lactose intolerance? No worries!
Alternatives like Swiss cheese and aged cheddars aren’t packed with lactose and are easier for kids to handle.
goats cheese (one of the best sources of Vitamin A), can be made into a simple sandwich. You can even use it by spreading it on bread or dip cherry tomatoes in the creamy mix.
milk can be drunk cold on its own. But if your children aren’t so keen on the taste, why not consider spicing it up a little bit? Heating milk and dropping a cinnamon stick in with some honey might do the trick.
Not all calcium and minerals need to come from dairy products — in fact, many fruits are good sources too! Did you know that the following can help your child’s developing body, too?
Oranges are a surprisingly good source of calcium. To top it all off they are also rich with other essential nutrients, like vitamin D and A. Squeeze fresh juice, or buy the calcium-fortified kind in cartons for a cool drink to beat the summer’s heat.
Bananas are rich in potassium, a mineral needed to create stronger bones, enhance bone growth and improve blood circulation in the body. Consider cutting it and adding to cereal, oatmeal, or even making some banana bread!
Mangoes aren’t only popular with kids — they’re also high in Vitamin A! Simply put frozen mango and equal amounts of milk in a blender for a delicious and healthy drink.
Some kids don’t like to eat their veggies. An easy way to cope with this issue is to make their veggies more appetising by being creative.
Not only can you use a cookie mold to cut all sorts of shapes, you can even take it one step further by baking carrots and glazing them with honey. Once they are soft, pair them with delicious peanut butter based dip, and your child is all set for growing taller.
Nutritionally speaking, carrots are rich in beta carotene – a nutrient which becomes processed into vitamin A in the body.
The protein-building vitamin, coupled with calcium, phosphorous and magnesium in this bright superveggie supports your child in making long-lasting bones and creating protein to build up muscles.
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