11 serotonin foods to boost your mood, from chocolate to cherries

You know how some foods just make you feel better? A bowl of spaghetti, a handful of cherries, a bar of  dark chocolate. You’re not imagining it: studies show that certain foods really are mood-boosters. These serotonin foods support the body’s production of the “feel-good” hormone, lifting both spirits and well-being.

The role of serotonin

Serotonin is a hormone and neurotransmitter—a chemical messenger that carries signals between nerve cells in the body. It has a positive influence on the cardiovascular system and the gastrointestinal tract, and plays a key role in regulating mood, sleep and appetite.

Low serotonin levels are linked to depression, anxiety and sleep disorders. Pain perception and sexual behaviour are also affected. In short, the right balance of serotonin is essential for both mind and body.

The gut-mood connection

Here’s a surprising fact: more than 90% of serotonin is produced in the gut. The health of the gut directly shapes how we feel. “The brain-gut axis is a bi-directional system of communication between the brain and the gastrointestinal tract, linking emotional and cognitive centres of the brain with peripheral control and function of the gut,” notes a scientific view that looked at the role of serotonin on mood and cognition in relation to the gut. “Serotonin is a key element of this axis, acting as a neurotransmitter in the CNS [central nervous system] and in the enteric nervous system that is present in the wall of the gut.”

While many foods contain serotonin (think tomatoes or plums), serotonin itself cannot cross the blood-brain barrier. That means eating serotonin-rich foods alone won’t directly improve mood. Instead, the body must be supplied with tryptophan, an amino acid that acts as a precursor to serotonin.

Food for mood

There’s a reason pasta feels like comfort food. The combination of tryptophan and carbohydrates creates the perfect conditions for serotonin to be produced in the brain. Carbohydrates trigger an insulin release that clears competing amino acids from the bloodstream, allowing more tryptophan to enter the brain. Minerals such as magnesium and potassium in grains also help the body de-stress.

According to studies, carbohydrates can also lower cortisol levels. As you may be aware, excess stress leads to excess cortisol in the blood, which then leads to high blood pressure, making us susceptible to infections and trouble sleeping or concentrating. At the same time, the stress hormone cortisol inhibits the production of serotonin.

One caveat? Eating carbs with protein can limit the effect.

The best serotonin foods

Aside from carbohydrate-rich whole grains, food sources of serotonin-boosting tryptophan include nuts, pulses and certain animal products such as cheese, eggs and fish. Here are more serotonin foods worth adding to your plate:

Apricots

This sweet source of tryptophan contains high amounts of vitamin B3, which also has a positive effect on the state of mind. Dates and figs are also high in tryptophan.

Soybeans

Soybeans, which belong to the legume family, contain an impressive 415 mg of tryptophan per 100 g when cooked. They also provide the body with plenty of B vitamins, fibre and phytochemicals.

Cheese

Cheese-lovers, rejoice: Parmesan and cheddar have especially high tryptophan levels.

Fatty fish

Salmon, mackerel, sardines and tuna are good sources of tryptophan, vitamin B6, and the essential omega-3 fatty acids.

Pineapple

Pineapple promotes serotonin production and has sleep-inducing and anti-inflammatory properties as well.

Cherries

Cherries activate serotonin production while simultaneously promoting the production of endorphins, dopamine, and noradrenaline

Nuts and seeds

Nuts like cashews, as well as seeds like sunflower seeds, contain a high level of tryptophan.

Dark chocolate

Chocolate contains both phenylethylamine and tryptophan, which help increase serotonin. To get the maximum benefits, a cocoa content of at least 70% is ideal.

Pumpkin

Not only is it high in tryptophan and gut-happy fibre, but pumpkin also contains vitamin A, C, E, beta-carotene, potassium and magnesium.

Eggs

High in protein, calcium, and vitamin D, one large egg contains approximately 77 milligrams (mg) of tryptophan.

Avocado

One-third of a medium avocado contains approximately 13 mg of tryptophan, but the fruit is also packed with healthy fats as well as magnesium and B vitamins.

The conditions of happiness

With all this in mind, it’s important to note that eating lots of tryptophan doesn’t automatically ensure a rush of serotonin in the brain. Serotonin’s formation also depends on other substances, namely magnesium and vitamins B3, B6 and D. And, as mentioned in the case of carbs above, eating too much protein can have a counterproductive effect, as protein can actually slow the absorption of tryptophan.

That said, there’s no need to get confused. As with all things wellness-related, it’s all about balance. So next time you feel blue, go ahead and make a reservation at your favourite pizza place, and don’t feel guilty about a slice of dark chocolate cake. An occasional indulgence can, quite literally, make you happier.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

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https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

 

5 Nutrients You Need to Help Your Eyes Stay Young

When it comes to food that improves your sight, everyone says that carrots are king. Unfortunately, this is a bit of a myth, since carrots are really only good for staving off age-related eye deterioration. Behind the carrot myth, though, there’s a really important truth to grasp: that carrots contain vitamin A, one of several nutrients considered essential for your eye health.

To help prevent things like glaucoma, cataracts, or AMD (age related macular degeneration), and to keep your vision sharp, Andrea Thau, OD, President of the American Optometric Association (AOA), recommends a diet rich in 5 types of vision-boosting nutrients.

Here are the 5 nutrients considered essential for your eye health, and the foods that contain them. 

 

Note: A heart-healthy diet containing fish twice a week and 5 daily fruit and veg servings is considered sufficient, though Thau warns that because everyone is different, it’s advisable to discuss your eye-related diet with your doctor. If, for example, you are prone to certain nutrient deficiencies, you may need supplements. 

 

1. Lutein and zeaxanthin

 

Lutein and zeaxanthin are carotenoids that have antioxidant properties. The Glaucoma Research Foundation believes that these two are able to prevent eye damage, by stopping the oxidative stress which damages the optic nerve and leads to problems like glaucoma. These can be found in dark green leaves, which are also rich in nitrate, another nutrient that is essential for reducing oxidative stress. 

 

Eat the following foods: Brussels sprouts, collard greens, squash, nectarines, eggs, corn, broccoli, kale, papayas, romaine lettuce.

2. Omega 3 fatty acids

 

 

You have probably heard that Omega-3s are great for your heart, but did you know how important they are for your eye health? In particular, there are two omega-3s, DHA and EPA that we need to pay attention to. DHA is found in the retina, and EPA produces DHA from the body. AOA has found that low levels of these can cause AMD and related vision problems. Omega 3 is also, according to Thau, able to moisten dry eyes, thanks to its status as a natural inflammatory. 

 

Eat the following foods: Walnuts, tuna, sardines, salmon, flaxseed, flaxseed oil, halibut. 

 

 

3. Vitamin A

 

Vitamin A is the reason why we all remember that carrots are said to help with our sight. Just like lutein and zeaxanthin, vitamin A is an antioxidant nutrient that works against the vision damage caused to your eyes by oxidative stress. 

 

Eat the following foods: Sweet potatoes, mangoes, spinach, raw red peppers, ricotta cheese, apricots, cantaloupe, carrots. 

 

 

4. Vitamin C

Amazingly, most of our body cells require the powerful antioxidant qualities of vitamin C to protect themselves from damage. AOA research seems to suggest that by getting your daily amount of vitamin C, you are substantially lowering the risk of cataracts occurring. So, it’s always a good idea to grab yourself an orange (or another vitamin C rich food)!

 

Eat the following foods: Strawberries, oranges, grapefruit, kiwi. 

 

 

5. Vitamin E

Vitamin E is probably the least understood of all vitamins. Nevertheless, it is very important. Rather like vitamins A and C, E is a powerful antioxidant that around 70% of people (in their 30s in particular) aren’t getting enough of. Thau says research has convinced her that vitamin E combats the free radicals which break down our healthy tissue. This means that vitamin E could be helpful in preventing cataracts and AMD.

 

Eat the following foods: Yogurt, red meat, Chickpeas, oysters, pork chops.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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14 Seemingly Healthy Foods That Can Harm the Kidneys

 Kidneys are one of the vital organs in the human body. Unfortunately, they are also among the most susceptible to damage and often take the first hit from chronic diseases like hypertension or serious infections, both bacterial and viral. Those who have sustained kidney damage or suffer from chronic kidney disease should watch their diet to keep their kidneys and prevent other adverse health effects. Certain foods, even those considered healthy for most people, should be avoided by those who have kidney problems. In this article, we’ll explain which foods you ought to exclude from your diet to protect your kidneys, and why it’s important to do so. 

 General Considerations and Tips 

 The kidneys play several important roles in human health, such as filtering blood, regulating mineral levels, maintaining hormone levels, and removing waste products. When they are damaged, all or some of these functions are affected, and it might be more difficult for liquids, excess minerals, and waste products to be eliminated from the body. This is when diet regulation comes in, as it is capable of excluding certain minerals and other nutrients typically processed by the kidneys and prevent further damage. 

 

In addition, choosing foods good for kidney health will help improve kidney function. The extent to which you should limit certain foods will depend on the severity of the kidney damage, with serious cases requiring dialysis, a strict dietary regimen, and other medical interventions you ought to discuss with a doctor. Earlier stages of the disease, on the other hand, may require fewer dietary restrictions. foods bad for the kidneys diet tips

Some of the key dietary tips to keep in mind are: 

 

1. Limiting daily sodium intake to 2g or less. 

This means avoiding added salt, soy sauce, packaged foods, and fast foods, among other things. Signs that your kidneys cannot filter out excess salt from your diet include high blood pressure, swollen ankles, and shortness of breath. In severe cases, fluids can build up in the heart and lungs. 

 

2. Reducing Your Phosphorous Intake to about 1,000 mg a day.  

Phosphorous is essential for healthy bones and teeth, and it helps cells to repair themselves, but excess levels of the minerals that don't get filtered out by the kidneys may have the opposite effect and lead to an increased risk of heart disease. This is why dark-colored sodas are not recommended for people with damaged kidneys, as these often contain phosphorous. 

 

3. Watching Your Potassium Intake. 

Potassium is another mineral regulated by the kidneys. While it is important to keep your muscles healthy, excessive levels of potassium (over 2,000 mg a day) in the blood can lead to serious heart issues, so it is recommended to watch your potassium level if you suffer from significant kidney damage.

Below, we list 14 generally healthy foods that contain a lot of sodium, potassium, phosphorous, or other ingredients that can be harmful to those suffering from kidney issues. 

 

1. Bananas

 

Bananas are well known for their high potassium levels, with just one medium fruit containing 422 mg of potassium on average. If you want to keep your potassium intake below 2,000 mg a day, it may be difficult when eating this tropical fruit. Other tropical fruits that also contain a lot of potassium are pomegranates and coconut water, to name a few. 

 

2. Spinach

It's not just spinach that can harm your kidneys, other leafy greens like Swiss chard and beet greens have a similar nutrient profile. Like bananas, these greens are high in potassium, with 1 cup of the fresh greens containing up to 290 mg. In addition, these greens contain a lot of oxalates, which can accumulate in the kidneys and cause kidney stones, reducing the kidney function even further. 

 

Cooking spinach will not reduce its potassium content, and it can be quite easy to consume a lot of it in cooked dishes that contain some spinach (e.g. 1 cup of spinach reduces to just 2 tablespoons of cooked spinach). 

 

3. Certain Dried Fruits

Dried fruits are a common healthy snack, with dietitians often recommending them instead of sweet treats. However, many varieties of dried fruit can contain a lot of potassium in a relatively small volume, so it's easy to increase the recommended daily intake of potassium while snacking on dried fruit. For example, just 2 pitted dates containing 334 mg of potassium. Other dried fruit high in the mineral are prunes, raisins, and dried apricots. 

 

The dried fruit most beneficial for those suffering from kidney problems is dried cranberries, a 1/3 cup serving of which contains just 16 mg of potassium. 

 

 

4. Brown Rice

Brown rice is a whole grain that's quite high in both potassium and phosphorous, with just one 1/2-cup serving of cooked brown rice having 78 mg of potassium and 75 mg of phosphorus. Processing reduces the amount of these minerals in rice, so the same serving of white rice will contain just 35 mg of phosphorus and 29 mg of potassium.

Still, white rice also contains less of the other nutrients, so instead of replacing brown rice with white rice, it's better to opt for other grains, such as buckwheat, bulgur, or couscous, that both have a much lower phosphorus content and contain other beneficial ingredients. Keep in mind that the popular grain, quinoa, is even higher in phosphorus and potassium than brown rice, so it's not a good replacement. 

 

 

5. Oranges and Orange Juice

Like other tropical fruit, citrus fruit, especially oranges and grapefruit, contain a lot of potassium, as do their juices. One orange or grapefruit both contain around 333 mg of potassium. Just one 240 ml cup of orange juice contains even more - 473 mg of potassium, which is more than a quarter of your daily intake of the mineral. 

 

You can replace orange juice and the fruit itself, you can opt for grape, apple, or cranberry juice and the respective fruit, all of which are more beneficial for the kidneys. 

 

 

6. Canned Foods

The main problem with canned foods when it comes to kidney health is the high sodium content. Salt is necessary for preserving foods for a long time, so there is no way to avoid it, especially if you're dealing with canned soups or readymade meals. If you depend a lot on these foods, it's best to choose the low-sodium varieties when shopping for canned goods. 

 

You can also rinse canned vegetables, like peas, beans, and tuna with water before eating them, which can reduce the sodium content by 33–80%.

 

 

7. Seafood and Other Animal Sources of Protein

People with serious cases of kidney damage are often asked to reduce their intake of animal protein, such as red meat and poultry, but especially seafood, mainly because chronic kidney damage can reduce how well the body can eliminate protein side products. Needless to say, processed meats are off the table, too, as these typically contain way too much salt even for people without any kidney problems. Dairy products are likewise not recommended, as they contain phosphorous and potassium in high quantities, and certain cheese varieties can also be quite high in sodium.

Certain seafood varieties, such as mollusks, squid, and octopus can also contain up to 85% of the recommended daily intake of phosphorous in just one serving, so they can be quite difficult to incorporate into a low-phosphorus diet. Also be wary of canned fish, which can be high in salt content. 

 

8. Apricots

Apricots are another fruit people with a renal diet should best avoid, since both dried and fresh apricots are quite high in potassium: 1 cup of fresh apricots has 427 mg of potassium, on average. The same applies to apricot juice or nectar, so we recommend opting for some of the kidney-friendly juice substitutes we mentioned earlier. 

 

 

9. Olives and Pickles

Fermented foods like kimchi, olives, pickles, and sauerkraut can do amazing things for one's gut health, but fermentation, unfortunately, requires the use of plenty of salt, rendering these foods potentially harmful for people with kidney problems. To put things in perspective, depending on the brine, 1 pickle spear can sometimes contain as much as 300 mg of sodium, or even more. Be wary of low-sodium varieties of pickled foods, too, as even these are often unsafe for those on a renal diet. 

 

 

10. Whole Wheat Bread

Normally, whole grain bread is considered a healthier choice, but the same rule doesn't apply to those with damaged kidneys. Like brown rice, whole wheat bread is made of whole grains, which may contain a lot more beneficial nutrients and fiber than white bread, but along with it also comes double the amount of potassium and phosphorus, too. 

 

Thus, those who are watching their potassium and phosphorus intake should actually opt for white bread, which is somewhat counterintuitive. You can also try other bread varieties that don't contain wheat, such as cornbread but make sure to take sodium content into account, too, as most bread varieties do contain a lot of salt.

11. Tomatoes

Tomatoes are another one of those staple foods that are, unfortunately, unavailable to those on a renal diet since they contain a lot of potassium: 1 cup of tomato sauce contains over 900 mg of it. You can replace a tomato sauce with a roasted red pepper sauce to go with pasta or other dishes, which offers significantly less potassium per serving. 

 

 

 

12. Certain Breakfast Cereals

Choosing a breakfast cereal can be a daunting task for those with chronic kidney problems, as many cereal varieties available on the market contain dangerously high levels of potassium. In addition, a recent study conducted by the National Renal Foundation also showed that many companies misrepresent potassium levels in their products. 

 

For this reason, opting for breakfast cereals made of corn or rice flour is the safest choice for those suffering from kidney problems, as the whole wheat or whole oatmeal choices typically contain more significant potassium. 

 

 

13. Potatoes and Sweet Potatoes

Potatoes and sweet potatoes are among the most potassium-rich vegetables, with 1 medium baked potato offering 610 mg of potassium, a similar sweet potato containing only slightly less - 541 mg. Luckily, there is a trick that will help you reduce potassium levels in potatoes and yams by 50%. 

 

Soaking and boiling the vegetable will help reduce its potassium content: simply cut the vegetable into thin pieces and soak for several hours, and then boil them for at least 10 minutes. Do keep in mind that you will still need to control the portion of the potatoes and yams you consume, even if you soak them. 

 

 

 

14. Avocados

The last, but definitely not the least item on this list is the avocado - a constant feature in healthy recipes. Unfortunately, avocados are also among the most potassium-rich foods, period, containing more than double the amount of the mineral compared to bananas. 1 cup of avocado contains 727 mg of potassium, more than a third of the recommended daily intake for people with chronic kidney damage, so try to stay away from them.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

10 Reasons You Should Eat More Apricots

Apricots can be enjoyed in a wide variety of ways, and every culture has a unique way of enjoying this delicious fruit. One of the reasons that they are so popular is because they have been directly linked to a number of health benefits, which are due to the nutrients, vitamins, minerals, and organic compounds that they contain. Below you can find 10 amazing health benefits of the humble apricot.

1. They Are Good for Constipation

Apricots are extremely rich in fiber, making them helpful for smooth bowel movements. They are often recommended to patients who regularly suffer from constipation due to their laxative properties. Fiber adds bulks to the stool, making it easier for it to be transported through the bowels. Furthermore, fiber activates the peristaltic motion of the digestive tracts, and those smooth muscles are what keep your bowel movements regulated. 

 

2. They Improve Bone Health 

 Apricots have a number of minerals that are necessary for healthy bone growth. Calcium, manganese, iron, copper, and phosphorous all play a certain role in the creation of bone matter. Therefore, consuming apricots on a regular basis can ensure the healthy growth and development of your bones, as well as preventing various age-related conditions such as osteoporosis. 

 

 

3. They Improve Heart Health

Apricots are a great way of protecting your heart from a wide variety of health issues, such as heart attacks, strokes, and atherosclerosis. The high percentage of vitamin C, as well as potassium and dietary fiber, all contribute to good cardiovascular health. Vitamin C helps protect the heart from free radicals, potassium lowers blood pressure, while dietary fiber scrapes the excess cholesterol from the lining of the vessels and arteries, thereby cleaning them and reducing the strain on the heart.

 

 

4. They can reduce fevers

Apricot juice is often given to patients who have a fever as it provides the necessary minerals, vitamins, calories, and water for the body to fight off high temperatures. Some people also used steamed apricots to relieve fevers.

5. Apricots Balance Fluid Levels 

Fluid levels throughout the body are dependent on two minerals, sodium, and potassium. The high percentage of potassium in apricots has been linked to maintaining fluid balance in the body, and ensuring that energy is being properly distributed to the right organs and muscles. By maintaining a healthy balance of electrolytes, you will have more energy and less cramping. 

 

 

6. They Can Cure Earaches  

Apricot oil is great for earaches. Dripping a few drops of this oil into the affected ear canal should prove to a be a quick remedy. Scientists believe that it has something to do with the antioxidants that are present in apricot oil. 

 

 

7. They Help Prevent and Treat Anemia 

Due to the presence of copper and iron, apricots help in the formation of hemoglobin, treating and preventing anemia in the process. Anemia occurs due to a lack of iron, and it can lead to fatigue, weakness, lightheadedness, digestive issues, and general metabolic function. Without red blood cells, the body cannot reoxyggenate itself properly, and organs begin to malfunction. Iron is an important component of red blood cell formation, as is copper. Both of these minerals are found in apricots, making it a great tool to keep the body functioning properly. 

 

 

8. They Can Treat Skin Disorders

Apricot oil is great for skin care. It’s quickly absorbed by the skin and does not leave the skin looking oily after it has been applied. Apricots are just handy for maintaining the smooth and shiny appearance of the skin, they can also treat a number of skin conditions such as eczema, scabies, and itching. This is due to the antioxidant compounds that are found in abundance within apricots. These antioxidants protect the skin from free radicals, which can lead to skin deterioration and signs of premature aging. 

 

 

9. They Prevent Cancer 

Apricot seeds are believed to aid in the treatment of cancer. Between the carotenoids and the other antioxidant compounds that apricots have, it’s no surprise that they are a threat to free radicals. Free radicals are the byproducts of cellular metabolism that can cause healthy cells to mutate their DNA into cancerous cells. Antioxidants neutralize these harmful compounds and ensure that cancer does not start to grow.

 

 

10. They Help to Treat Asthma 

Apricot oil is anti-asthmatic in nature and helps to treat the disease and its related symptoms. IT has certain expectorant and stimulant qualities due to its essential oils. One of these can help relieve pressure and stress on the lungs and respiratory system, thereby preventing asthma attacks.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

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