Eating More Mushrooms Could Improve Your Mental Health

Mushrooms are  delicious and versatile, and many of our favorite recipes call for everything from tender chanterelles to chopped creminis. But their flavor isn't the only reason why you should pack your diet with mushrooms: A study has discovered that a compound found in all mushrooms could be used to prevent cognitive decline as we age.

Degenerating mental health is often referred to as mild cognitive impairment, or MCI, by medical professionals. Those suffering from MCI are normally able to live independently, but they could have difficulty understanding routine tasks or processing everyday information. According to the doctors , more than six percent of those in their 60s experience MCI, whereas 37 percent of those over 85 are suffering this mild form of cognitive decline.

New research  pinpoints measures that could reduce those statistics. More than 600 seniors living in Singapore participated in a six-year study that measured how many mushrooms they consumed on a daily basis—these participants were divided into groups based on the varying amounts of fresh mushrooms they ate. The groups that consumed more than two servings of mushrooms per day were found to have 50 percent less cases of MCI than the seniors who ate less.

One serving was defined as 3/4 of a cup of cooked mushrooms ; researchers tested multiple varieties in the study, including shiitake, oyster, golden, and white button mushrooms. They came to the conclusion that any variety of mushroom would have produced similar results.

How did they measure mental health? Each participant was asked to complete an interview that included a common IQ test known as the Wechsler Adult Intelligence Scale. "The interview takes into account demographic information, medical history, psychological factors, and dietary habits," The study's lead author, told  "A nurse will measure blood pressure, weight, height, handgrip, and walking speed. They will also do a simple screen test on cognition, depression, anxiety."

Researchers pinpointed high concentrations of ergothioneine as the protective agent that boosts mental health—since ergothioneine is an antioxidant, the compound could also help reduce inflammation in the body. Furthermore, mushrooms contain high amounts of other compounds (erinacines, scabronines, and hericenones) that could prevent cognitive decline by aiding nerve growth in the brain and preventing production of beta amyloid, which has previously been linked to dementia.

Scientists are planning additional experiments to further test their findings. A new randomized controlled trial is now underway, where participants will be given pure ergothioneine along with other plant compounds to confirm mushrooms' holistic health boost.

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Regular Exercise May Boost Brain Power,With These Foods

According to a new study, regular exercise may help in enhancing your memory and boosting your brain power. The study indicates that indulging in aerobic exercises can help increase the brain size and further boost your brain health. The study, explains that the brain health tends to decrease with age and with the average brain shrinking by approximately five percent after the age of 40.

Aerobic exercises can help a particular region of the brain called the hippocampus, which is critical for memory and other brain functions. They may also prevent ageing-related neurodegenerative disorders such as Alzheimer’s and dementia, the researcher noted.

“When you exercise, you produce a chemical called brain-derived neurotrophic factor, which may help to prevent age-related decline by reducing the deterioration of the brain,” said a researcher. For the study, the researchers reviewed 14 clinical trials that examined the brain scans of 737 people before and after performing aerobic exercises.

All the participants were between the age of 24 to 76 years and included a mix of healthy adults with mild cognitive impairment such as Alzheimer's and even those with clinical diagnosis of mental illness including depression and schizophrenia. The results showed that while exercise had no effect on total hippocampal volume, it did significantly increase the size of the left region of the hippocampus in humans. 

Besides exercising, there are also certain foods that can improve your memory and promote brain health.

1. Foods rich in Vitamin C: While Vitamin C has long been associated with mental agility. Citrus fruits like lemons and oranges are great sources of Vitamin C along with vegetables such as broccoli and even bell peppers.

2. Nuts and seeds: Pumpkin seeds are loaded with zinc that play a great role in sharpening your memory. Brain-shaped walnuts are a good source of omega-3 and other essential nutrients crucial for brain functioning and memory skills. Many other nuts and seeds are good sources of Vitamin E which is crucial in giving your brainpower a significant boost.

3. Berries: Berries are great superfoods. They are packed with antioxidants that fight disease causing free radicals in the body. Berries including blueberries and strawberries, when consumed regularly can help delay age-related memory decline.

4. Green Vegetables: Like sunflower seeds, green vegetables such as spinach, kale and mustard greens are all packed with Vitamin E which is really important for cell development. They are also rich in Vitamin K which is known to be help cognitive enhancement and increases mental alertness.

5. Tomatoes: These are a good source of lycopene which act against brain cells degeneration and aid in the maintenance and production of new brain cells.

You are what you eat. Just like your body, your brain also requires nutrition to function effectively. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   
 
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FOODS RICH IN POTASSIUM- HEALTH BENEFITS

Potassium is a very important mineral, though it is always less discussed than iron and calcium. However, potassium is crucial for life and the functioning of some of the body's major organs, such as the brain, heart,  and kidneys.
 
Potassium helps regulate blood pressure and aids heart and nervous system function. Furthermore, it also negates the negative effects of sodium, improves sleep quality, boosts mental function and helps to remove waste from the body. It also helps to regulate your body's fluid levels.

If you're eating less than the recommended dose (see chart below), you could end up suffering from potassium deficiency - known as hypokalemia. A deficiency in potassium can lead to fatigue, insomnia, muscular weakness, constipation, tingling sensations, digestive problems, and heart palpitations, to name but a few side effects.

In order to keep a balance of electrolytes and fluids in your body, it is important to consume potassium-rich foods.
Below are 10 foods which are a great source of potassium.

1. Bananas 

Bananas are well-known for being full of potassium. A medium-sized banana contains 422mg of potassium - or 12% of the recommended dietary intake.
Along with potassium, bananas contain fiber, phosphorus, calcium, zinc, magnesium, iron, and vitamins B6 and C. Due to the presence of natural sugars such as fructose, glucose, and sucrose in bananas, they are a great energy booster.
Regular consumption of the fruit helps regulate bowel movements, improves your heart health, lowers blood pressure, cures ulcers, soothes heartburn, treats anemia and improves the condition of your skin.
This fruit can  be eaten as a snack or added to oatmeal, yogurt, and smoothies.

2. Avocados 

One ripe avocado provides 975 mg - 30% of the recommended potassium dietary intake.
This superfood is also full of heart-healthy fats, fiber, B vitamins, vitamin K, copper, iron, protein, folate, and phosphorus.
Including avocado in your diet can ease arthritic pain, reduce the risk of certain cancers, lower cholesterol levels, boost eye health, improve heart health, promote weight loss, regulate your blood sugar and aid digestion.
You can eat half a plain avocado sprinkled with some lemon juice, or you can use it to make a guacamole, add it to salads, smoothies or sandwiches.

3. Spinach 

The majority of green vegetables are rich in potassium, but spinach is definitely worth mentioning. One cup of boiled spinach provides 839 mg of potassium - 24% of the recommended dietary intake.
In addition to its high potassium content, spinach is rich in calcium, vitamins A and K, dietary fiber, magnesium, iron, manganese, zinc, phosphorus, protein, copper, and nitrates.
Adding spinach to your diet helps improve blood glucose levels, reduces the risk of cancer, lowers blood pressure, improves bone health, lowers the risk of developing asthma, fights anemia, reduces inflammation, and lots more.
You can add this tasty green vegetable to salads, vegetable juice or green smoothies.

4. Sweet Potatoes 

Just a single medium-sized sweet potato contains 952 mg of potassium - 27% of the recommended dietary intake.
Sweet potatoes contain vitamins A and C and vitamins B1, B2, and B6. They also contain calcium, iron, phosphorus, fiber, copper, manganese, and complex carbohydrates.
Consuming this food on a regular basis reduces inflammation, improves vision, protects skin from sun damage, fights premature aging, regulates blood sugar levels, wards of cancer, boosts your immune system, and keeps stress under control.
Sweet potatoes can be enjoyed baked, fried, or steamed - they can be added to soups and salads.

5. White Beans 

White Beans are rich in potassium and just half a cup will provide you with 502 mg of it - 15% of the recommended daily amount.
Along with potassium, these beans contain fiber, iron, magnesium, copper, phosphorus, and vitamin B1. They also contain little fat and are cholesterol-free.
By adding this food to your diet, you can prevent your blood sugar levels from rising too quickly after a meal, lower your heart attack risk, lower your cholesterol, boost your energy, maintain your memory, and prevent constipation.
These beans can be added to salads, soups and stews.

6. Baked Potatoes 

One medium-sized baked potato (with the skin) contains around 950mg of potassium - 27% of the recommended dietary intake. The flesh contains about 610 mg of potassium, while the skin packs around 330 mg.
Potato skin is a great source of nutrients, including iron, protein, dietary fiber, and vitamins B6 and C.

7. Dried Apricots 

All dried fruit such as peaches, prunes, raisins, and figs are great sources of potassium. However, dried apricots are one of the best potassium-rich foods as just half a cup provides 775 mg of this mineral - around 22% of the recommended dietary intake.
Along with this mineral, dried apricots contain a number of power antioxidants, such as vitamin A and vitamin C. They also contain copper, fiber, calcium, magnesium, iron, and phosphorus.
Including a handful of dried apricots to your diet can improve eyesight, fight inflammation, lower blood pressure, improve the immune system, lower cholesterol and improve the health of skin, teeth, and soft tissue.
Dried apricots are a great on-the-go snack and can also be added to salads and all kinds of cooking and baking.

8. Acorn Squash 

Just 1 cup of acorn squash provides around 644mg of potassium - 18% of the daily recommended amount.
Furthermore, acorn squash contains folic acid, vitamins A and C, thiamin, magnesium, iron, copper, calcium, several B vitamins, and phosphorus.
Acorn squash helps to regulate digestion, boosts brain power, prevents certain cancers, improves vision, protects the skin, strengthens bones, reduces blood pressure, regulates blood sugar, and maintains proper circulation.
Acorn squash can be baked, sautéed, steamed stuffed, or mixed in with meat and vegetable dishes.

9. White Mushrooms 

Just one cup of these cheap mushrooms provides around 450 mg of potassium - 11% of the recommended dietary dose.
These mushrooms contain calcium, vitamin D, several B vitamins, magnesium, protein, and iron.
Adding these mushrooms to your diet reduces the risk of obesity, regulates blood sugar levels, fights anemia, boosts energy levels, and improves digestive health.
White mushrooms can be added to soups, salads, stir-fries, sandwiches, and side dishes.

10. Sun-Dried Tomatoes

A single cup of sun-dried tomatoes provides 1,800 mg of potassium - 40% of your daily requirement.
Sun-dried tomatoes are a good source of vitamins C, A and K as well as riboflavin, thiamine, protein, iron and fiber.
Eating sun-dried tomatoes can help your digestive and immune system. They also help to maintain good heart health, reduce the risk of cancer, prevent anemia, and regulate bone mineralization.
These tomatoes are a great addition to salads and sandwiches, a great topping for pizzas and go well in homemade sauces.

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