Every person in this world knows how important exercising is to the body. It is the body’s way of burning excess fat and excreting unwanted chemicals from the body. The only problem is that for you to exercise your body, you will have to start doing something that is intense so that the body starts to sweat which is how exercising works. A lot of people are too lazy to do the hard work that is necessary when doing exercise. There have been so many stories about how people would prefer to just relax after a tiring day but if you really want to exercise, it won’t be hard to find a reason to get your body moving.
It is very important for every one of us to work hard on fitness. This ensures that our body will be in great shape and not only will we look great but we will also feel great. There is a bigger need for people who work in offices to exercise regularly compared to athletes that exercise every day when they do their sport. There are so many people who work in offices who are overweight because they are used to sitting down and the only way that they de-stress is to eat food. There will come a point when you start eating too much that any more food will not be good for the body. It affects the functions of the body if there is no exercise and it can even cause certain diseases and exercising is one way to avoid this from happening.
Motivation to do exercise comes from so many places. There are a lot of people who are addicted to exercising because of their goal to have the perfect body that will make them look more attractive. Some people just want to stay healthy and stay in shape. Nobody knows yourself better than yourself so exercising really depends on what you want to happen. But once you are able to set your goal, make sure that you remind yourself as much as possible. Posting notes on the fridge, by your bed and on your notebook will help you remember that you will have to exercise.
Another way to motivate yourself to exercise on days that you are too lazy is to bring clothes for exercise with you. Think of it as a waste of effort when you do not use the clothes that you are bringing with you. Some people prefer starting their day with an exercise and this is a good idea because it helps people wake up and have energy throughout the day. You can easily wake up and do sit-ups, roll to your side and do push ups and other kinds of exercise that will wake you up. The best way to motivate yourself though is when you have someone who is dedicated with you. Going to the gym can be a good way to get motivated especially when there are a lot of people around. Seeing them work hard and sweating much and getting their reward with the body that they have will surely motivate you to do the same.
We all love to sleep, but we never want to go to bed on time. Late night internet browsing or parties cause sleep deprivation. The truth is that the sleep is very important for our bodies. It might be obvious that we need to sleep, but not many of you knows why do we have to sleep or what are the benefits of sleeping.
- Sleep improves Your memory - Several scientific studies showed your brain produces new cells that dring a sleep No sleep means no new brain cells.
- Sleep decreases the stress - Your body provides anti stress hormone during a sleep. Recent studies was made on rats who were sleep deprived for 72 hours. After observing their brain, scientists saw high level of the stress hormone corticosterone. If the body does not get enough sleep, brain does not produce anti stress hormone and you start suffering from stress.
- Sleep repairs your body - It is very important for muscle development. During a sleep your body produces extra protein molecules which replaces dead muscle tissues by creating new ones.
- Better sleep means better heart - During a sleep your body slows down and your heart and cardiovascular system has a chance to rest. Sleep deprivation has been linked to high blood pressure and heart attack risk.
- Good sleep is a good way of staying in shape - Your body provides hormones that stabilizes your appetite during a sleep. If you sleep well, you won’t have a desire of over eating.
- How much sleep do we need? It depends on your lifestyle. If you have busy life with lots of physical work, your body will need more rest. It also depends how old you are. Newborns need to sleep 12 hours a day minimum. Teenagers should sleep at least 8 hours and adults only need 7 hours of sleep every night.
- How to go to bed early? Here’s simple tips:
1) First, look at the clock. You need to realize that it is late and delaying your sleep will cause problems next morning.
2) Try to avoid lots of mental or physical activity before bed. Try to do something calming.
3) DO NOT eat food or drink caffeine beverages few hours before your bed time.
4) Start listening to calm music.
5) Spend some time in a dark room with low lights before going to bed. It will make you sleepy.
6) Suggest your brain (subconscious mind) that you need to sleep.
7) Repeat it every day and soon it will become a good habit.
Proteins requirements for each individual varies and is influenced by a number of components such as age, weight, activity level, and health status, among others. A regular person needs an average of eight grams of healthy proteins for every kilogram of bodyweight.
Protein can be obtained from a variety of food sources including vegetables. However, protein content in vegetables is inferior in content compared to fat or meat. To maximize protein absorption, vegetables that are high in protein are combined with other protein-rich foods or supplements. An important benefit of eating protein rich vegetables is that they don’t contain fat and cholesterol. Here’s a list of the top 10 protein rich vegetables that you can indulge yourself in for a healthier diet.
1. Beans and Lentils
This could either be garbanzo, pinto, kidney or soy beans which are all packed with protein. The average protein in beans per 100 grams is 9 grams while other varieties contain as much as 12 grams. Lentils that are boiled and prepared without salt can provide you with 9 grams of protein per serving.
2. Garlic
Although hardly eaten on its own, garlic is considered a vegetable. Apart from adding rich flavor and aroma to dish preparations, it is very high in protein. Raw garlic delivers 6 grams of protein per 100 grams serving.
3. Asparagus
Boiled, steamed, fried, or grilled, this green vegetable contains at least 3 grams of protein. This vegetable also contains minerals and vitamins including a significant amount of cellulose.
4. Cauliflower
Cauliflower is commonly added as a key ingredient to curries and soups. It can also be mashed or steamed. It contains 3 grams of protein per serving.
5. Broccoli and Brussels Sprouts
Both of these green vegetables are protein-rich and very easy to prepare. These vegetables provide cholesterol lowering benefits.
6. Artichoke
Artichokes are considered one of the world’s healthiest foods. A serving of artichoke contains less than 3 grams of protein. This fiber-rich vegetable is also high in antioxidants and is said to aid in the prevention and treatment of cancer, reduce cholesterol, relieve hangovers, and increase bile flow.
7. Watercress
Yes, this tiny green and leafy vegetable is actually high in protein. It contains about 3 grams of protein per 100 grams serving. Watercress is excellent in soups, sandwiches or salads.
8. Sweet Corn
Sweet corn has 2.5 grams of protein per serving. Although it contains some calories, it can be a good source for protein.
9. Okra
Okra may be slimy and not too many people like it but it’s got 2.43 grams of protein per serving. One of the health benefits of okra is protection against trans fats. It is also rich in Vitamin K, pyridoxine, antioxidants and minerals
10. Spinach
With about 2.2 grams of protein per serving, spinach can still be a good source of protein. This vegetable is also packed with antioxidants as well as iron and calcium.
Protein contains essential amino acids which are the building blocks of the body. The top protein rich vegetables contain these amino acids as well as other vegetable protein sources. With correct knowledge, we can truly reap the benefits of these protein-rich vegetables.
Following the tips listed below will help strengthen your memory and make it easier to remember all those important details, and all the little ones too.
1 – Stay Interested
One of the best things you can do for your brain is to keep it thinking about a wide variety of interests. Being involved in different things make the neurons in your brain connect to each other and gives you the ability to use your knowledge in a lot of different ways.
2 – Get Plenty of Sleep
There is a reason everyone says you need to get 7 – 8 hours of sleep every night. It helps your entire body and mind function better, and that includes your memory. You have to allow your brain to relax for that length of time. The other thing that happens when you sleep is that your brain reviews all of the events and information from your day and puts it into your memory banks. If you don’t get enough sleep, this process doesn’t get the chance to process all your memories from the day.
3 – Mnemonic Devices and Acronyms
Using these two techniques are two other great ways to improve your memory. It seems odd that having to remember the acronym or other device can actually help you to remember the first piece of information. However, both of these techniques have been proven to be very effective.
4 – Write It Down
Another trick to improving your ability to remember things is to write them down. Instead of just having the piece of information you want to remember, you now have the memory of writing it down, and reading it back. The more things that are involved in the information you want to remember, the stronger the memory will be.
Some people make a list to help them remember things. Usually, the act of writing it down is enough to help you remember what you need to do, without having to reference the list. You can also start writing in a journal to help build up your memory powers.
5 – Put it to Music
Many different studies have shown that memories are enhanced by certain types of music. When you learn information with music, hearing that music at a later time is usually enough to help trigger your memory.
6 – Stretch Your Muscles
Fifteen percent of the blood flow in your entire body happens in your brain. Getting plenty of exercise will help your arteries stay open and free flowing. Good circulation of oxygen through your body is a big benefit to your memory.
7 – Eat the Right Foods
More than half of the weight of your brain is due to fat. This is necessary because it serves as insulation for the nerve cells in your brain. The better insulated the cells are, the better your powers of memory. However, it’s important to note that we’re talking about “good” fat and not “bad” fat. You should focus on dark, leafy green vegetables, fish and nuts to give your brain the kind of fat that it needs.
If you follow these 10 tips to develop good habits, you will be on your way to a healthier, happier life. We all want to feel healthy and fit, but often we make the mistake of putting all of our efforts into physical goals. The truth is that to achieve optimal health, our lives need to be in balance both physically and mentally. If we eat healthy, for example, but are continually under stress, we will undo a lot of the health benefits received from nutrition. Balancing our lives takes practice and skill, but you can begin to develop good habits through these 10 tips that address physical and mental goals to strive for:
Get plenty of sleep
If you think of your body like a battery, it needs time to recharge each day to perform at its optimal level. People who deprive their bodies of adequate rest by not sleeping 7-8 hours per day, or by sleeping during sporadic times, aren’t able to function their best, physically or mentally.
Moderate bad habits
If you have bad habits that you have not successfully quit, such as smoking or drinking, don’t discard the health benefits of at least reducing these addictions. The ultimate goal may be quitting, but even moderation is healthier than doing nothing at all.
Grocery shop along the outside walls
The healthiest foods to eat are found on the outside walls of grocery stores. Fresh produce, meats and dairy are all “real food” that your body needs to be healthy. Make a commitment to yourself to avoid boxed and canned “dead” foods.
Pamper yourself
If you take care of your body, you are more likely to develop good habits for overall health. So take a bath, get a massage, take a yoga class or learn meditation. Give yourself some time just for you each day.
Reduce obligation overload
If you find yourself constantly running in circles, anxious or stressed due to deadlines, something is out of balance in your daily life. Stretching yourself too thin will take away time you need to take care of you. It is time to start delegating tasks to others and/or reducing your commitments to something more manageable.
Take time to play
When we are happy, we are much more likely to begin developing good habits for a healthier life. When life becomes too routine or stressful, we might lose momentum to improve ourselves. So take time to play, whether it is doing an activity you love like cycling or skiing, or even a weekend getaway to a cabin in the woods.
Stay active
Many people have sedentary jobs that deprive their bodies of necessary exercise and mobility. One doesn’t have to join a gym or spend hours in a time consuming exercise program. Just make a commitment to move each day. When you get a break at the office, take 15 minutes and walk outside. At home, walk up and down your stairs or take a short ride on your bicycle. The goal is to keep moving, so do things you enjoy and have time for.
Clean out your kitchen shelves and refrigerator
We tend to grab for convenience foods in our fast paced lives. Often, these aren’t the healthiest choices. For our immune systems to be strong, we need a well-balanced diet of real food. So get rid of all of the unhealthy boxed and canned goods, as well as junk foods. Fill your fridge and shelves with fresh, healthier alternatives, so when you get hungry for a snack, you are likely to grab for hot air popcorn or nuts instead of Doritos.
Analyze work and finances
We spend more awake time at the office than in our own homes. Feeling challenged at work and enjoying what you do is extremely important to mental well-being. If our daily lives are spent feeling burnout, not only does it impact mental health but it spills over to physical health as well. If you have too many financial obligations that keep you tied to your job, set a goal to work with a professional to remove those burdens, so you can achieve the health benefits of a healthy work environment.
Don’t make a healthy lifestyle feel like work
This is the most important tip on how to develop good habits for life. Often people make short term goals such as a diet to lose 10 pounds, an exercise routine to trim down love handles, etc. The thought of deprivation keeps many from every starting, because it feels like hard work. Change your way of thinking about these changes. When you eat better, you will achieve an optimal weight and feel more energized. When you increase activity, even a little each day, your mood will improve. When you take time just for you, your stress will decrease. There is no “goal” involved, where you go back to your bad habits once you achieve your destination. A mentally and physically healthy lifestyle will give you the drive to develop good habits for the rest of your life.
There are lots of things we can do with our brain to boost our intelligence. Even thought some people think that being smart is only about how good genetics you have, the primary reason of a good intelligence is the interaction with our enviroment. So, don’t get discouraged by the myth of naturally born high IQ people and try these 5 methods to exercise your brain and increase your intelligence.
1. Choose the hard way – we all try to get things done as easy as possible, but the problem is that the brain does not get enough exercise this way. Why don’t you solve the simple math problem in your head instead of using calculator? It might take 10 seconds longer, but it is a good exercise for your brain. Or how about using a map instead of GPS? or trying to fix some simple home problems instead of calling a technician. The technology makes our life easy, but the problem is that the brain gets less and less pressure every day and if you want to exercise it, try to challenge yourself whenever you’ll have a chance.
2. Read a lot – You are probably thinking “oh no, not this one,” but the reading was, is and will be one of the best ways of boosting your intelligence. Not only it fills you up with lots of information, it also helps you to develop the critical thinking skill. Although reading childrens’ fairytales will not take you far. try to use the first method of challenging yourself and find a books that will be little bit hard to read.
3. Play games – Here’s the fun way to boost your intelligence. Playing video games or simple puzzle games will stimulate your brain. Playing your favorite video games will help you to think creatively. Whenever you are playing first person shooter or RPG games, try to look at everything around your. Try to see all the details in the graphic world. or you can simply play browser puzzle games which are the great way to exercise your brain. My favorite is “Brain Buddies” – a facebook application that has different games to increase your memory, logic and visual skills.
4. Physical exercise – Not only it is a key of healthy body, it is also important for healthy mind. Working out increases the blood circulation in your body. meaning that your brain gets more oxygen and glucose. You don’t have to become an athlete for this. Try the simple, enjoyable exercises like walking or cycling. There were many scientific researches on this subject and all of them showed that the physical exercise positively affects the functioning of our brains.
5. Eat right food – What we eat affects our entire body, including the brain. There are foods that can help you to boost the intelligence. Oily fish like salmon can give you very important fatty acids such as alpha-linoeic or docosahexaenoic. Try also to get enought protein. It supplies the brain with amino acids.
Lots of people around the world are concerned with the state of their skin. It is your outer layer, and one of your most noticeable features, so keeping it in top shape is paramount. Additionally, taking care of your skin means suffering from fewer skin diseases and conditions, which is always a plus. With all the conflicting advice available nowadays, however, it’s often difficult to know exactly what you have to do in order to obtain, and maintain, healthy skin. The following is a list of the ten best ways to do so.
1. The big one – drink plenty of water. Water is necessary for all of your body’s major functions, and one of the first areas to suffer when it is lacking is the skin. Drink eight to ten glasses of water a day and make sure your skin stays hydrated.
2. Always wear sunscreen when you’re out on a sunny day. The sun is one of the biggest factors in aging your skin, and going out into the sun unprotected often causes damage to your skin that you can’t see, but will become apparent as you get older. Wear a high SPF and stay protected.
3. Make sure your diet has adequate vitamins in it. Vitamin E, for example, is essential for skin repair, and vitamin C plays a part in protecting it from the sun. Spinach has a large quantity of both vitamins, so factor it into your diet. Alternatively, take a multivitamin/multi-mineral supplement.
4. Moisturize your skin often. Don’t wait for dry patches to develop before moisturising – maintain better overall skin health and vitality by doing it twice a day on your exposed areas like face and hands.
5. Exfoliation is an integral part of any skincare regime. It sloughs off dead skin cells and prevents oil from building up, which can cause spots. Doing this twice a week is enough to keep your skin in top shape.
6. It may seem obvious, but cleansing your skin often is one of the most important things you can do for skin health. Don’t just rely on your morning shower to clean your face; actively clean it with a special facial skin cleanser twice a day.
7. Especially good for people with acne is using an antibacterial cleanser. You can buy certain ones over-the-counter and, for more severe cases, your doctor can prescribe one.
8. It may be a sore subject, but if you get pimples, don’t pop them. Doing so can cause reinfection and can actually lead to more serious, and more permanent, problems later on. Just let your body do its job and get rid of them naturally.
9. If you wear makeup, try and use it sparingly. Covering your face in heavy makeup will affect the way your skin works – at the very least, use makeup specifically designed for people with sensitive skin.
10. And finally, one of the best things you can do for your skin is not get stressed out. For many people with skin problems, outbreaks are directly related to episodes of stress, and this stress can be caused by the skin problems themselves; it can be a vicious cycle. So, sit down, relax, and stop worrying about things for a while. Not only will this help your skin, but help you as a human being too.
If you are trying to stick to a healthy diet, than you know that getting enough high quality protein everyday is essential. Why is protein so important for health? Without protein, your body cannot adequately repair and fuel your muscles. Your body is always breaking down its current protein stores, so restocking your supply regularly is important. Protein also contains crucial amino acids that your body needs to function at peak efficiency. The two forms of protein are incomplete and complete protein, and you should select a whole protein food whenever possible. Complete proteins are from animal products, while incomplete are from plant based foods. How can you be certain to get the daily protein you need? Having a list of the top 10 protein rich food sources will help you in this endeavor.
#1: Fish. With new researching showing that the omega 3 fatty acids which fish contain have tremendous health benefits, fish is becoming a popular protein source. Not only will it give your body the essential fatty acids it needs to lower inflammation and fight high cholesterol, it is the leanest meat containing protein on the list of top 10 protein rich food sources. Cold water fish have the greatest concentration of healthy oils, and wild caught is best. With Tuna weighing in at 30% protein, it has the most protein ounce for ounce of any fish you can consume. One word of caution, experts suggest limiting fish to 2-3 servings per week, because of their high mercury content.
#2: Poultry. In this category are chicken and turkey, and the best way to eat them is without the skin. This avoids the unhealthy saturated fats that are found in the skin, and there are plenty of great ways to enhance the flavor without including it. If you are trying to avoid saturated fats, then stay away from the dark meat portions of these birds. The white meat of both chicken and turkey are one of the best sources of complete protein which you can find.
#3: Red Meat. Third on the list of the top 10 protein rich food sources is beef. Pound for pound it packs a protein punch. However, it doesn’t have all the other health benefits found in both fish and fowl. Red meat is high in saturated fat, so you will want to limit your intake during the week. It is best to cook as a treat, or opt for the leanest cuts you can find.
#4: Milk. This is the first food on the list that isn’t meat, making it a good source for those on a vegetarian diet. You will get whole protein from milk, and when you select skim at the market, you won’t be adding any fat as well.
#5: Yogurt. This milk derived food is extra protein dense, so if you like the taste it is an excellent protein food source. Pick out Greek yogurt to get a double dose of protein in every spoonful.
#6: Eggs. No list of the top 10 protein rich food sources would be complete without mentioning eggs. These are an excellent protein source that you can eat in the morning, helping you get a head start on your protein consumption for the day.
#7: Cheese. Also derived from milk, cheese is an excellent source of protein, and tastes great too. If you are watching your fat intake, the best cheese is low-fat partial skim mozzarella.
#8: Beans. Beans are the first vegetables to grace the list of top 10 protein rich food sources. These vegetables are both rich in protein and in fiber, meaning they are great if you’re trying to lose weight. The fiber content helps to make you feel full, and can keep you regular too. Because they are plant based, they are an incomplete protein, but become a complete source when you eat them together with the next item on the list.
#9: Corn. Beans and corn is a classic food combination, and there is a simple reason for this. It is a cheap and healthy way to get a complete protein source without the animal products. If you favor a vegetarian approach, then these foods will be a staple for you.
#10: Nuts and seeds. The third food on the list of top 10 protein rich food sources which is incomplete in its protein, nuts are still a worthwhile addition to your diet. Boasting plenty of protein, a handful of nuts every day can also massively lower your risk of heart attack, so they are worth your time.
There you have the top 10 protein rich food sources that you can add to your diet to ensure you get the protein your body needs. Pick out a few from the list each day, and your body will thank you every time you sit down to a meal!
Everybody knows that what you eat affects how your body works. Your diet can influence your health in a variety of different ways, and one of the most noticeable is how it affects your energy levels. Your body turns certain carbohydrates in food directly into energy, so they are essential for feeling energized throughout the day, but not all carbohydrates are equal. Slow-burning ones are best, as the energy they provide is stable and unchanging. Your body also needs minerals and vitamins to provide energy effectively. The following is a list of the ten best foods that fulfil these requirements.
1. Oats are one of the primary energy-boosting foods. They contain slow-burning carbohydrates, that provide your body with a constant stream of energy. Full of B vitamins, which assist in keeping your body alert, oats can ensure that you’re never lacking in energy.
2. Bananas are incredible energy foods, and can give those listless days a shot in the arm. Potassium is one of the factors in this, as bananas are absolutely packed with it, and the sugars contained in bananas are easily digested and turned straight into power for your body.
3. Almonds, like many nuts, are under-appreciated in terms of their nutrient content. They are full of omega-3 and omega-6 fatty acids, which are essential for mental alertness. Raw almonds are best, but even cooked ones can make a discernible difference to your energy levels.
4. Spinach is an obvious one for anyone who has ever seen the cartoon “Popeye”. You’ll be happy to hear that it didn’t lie to you, and that spinach is a great energy food. Thanks to its high iron content, it helps make a healthy, strong, energetic body. It is best consumed raw, and tastes great in a salad.
5. Lentils should also be a staple part of your diet. They are full of protein, amino acids, vitamins and minerals, and can replace pasta or rice in almost any dish. Sprouted lentils contain sufficient levels of all the essential amino acids; a must for anyone looking to get a little more vigour from their food.
6. The walnut is another great nut for energy. High levels of potassium, iron and zinc serve to make walnuts an excellent choice for anyone feeling a little inert.
7. If you’re a chocoholic, you’ll be happy to hear that a little chocolate can give you a real energy boost. A few squares of dark chocolate contain enough caffeine and theobromine to perk you up when your energy starts to deplete. Try to get high-cocoa chocolate, as it contains more of the compounds that are helpful.
8. Brown rice can be used to replace white rice in any dish. It takes a little longer to cook, but like oats, provides a lot of slow-burning carbohydrates to keep your body ready for anything.
9. Sesame seeds are easy to crowbar into your diet somewhere, and are full of the essential minerals for alertness and vigour. They can be mixed with yoghurt, honey or whatever you like, and are a real energy superfood.
10. And finally, though it may seem strange to mention it – water is one of the best things you can consume to increase your energy. It is crucially important in the processes used by your body to provide energy, and drinking adequate amounts ensures that your body has what it needs to do its job. So drink around 8 glasses a day, and everything else on this list is guaranteed to work to the best of its ability.
The brain is without question the most important, and yet least understood, of all the parts of the body. It controls every major function performed by the body, and its correct functioning is undoubtedly one of the crucial parts of having successful and happy life. However, due to the complexity of the brain, there are many things that can go wrong with it, and there are also many lifestyle factors that influence its performance. Food is one of the primary factors in optimising brain function and preventing brain disease, and yet many people are unaware of exactly what foods they should be eating for these purposes. Here is a list of the ten best brain foods, and why they work.
1. Eating oily fish is vital for the brain and nervous system. Fish such as sardines, anchovies and salmon contain the essential omega-3 fatty acids, many of which are directly involved in brain function, improving communication between brain cells, leading to better overall brain health.
2. Hot chilli peppers are actually also a great brain food as they contain an extremely large amount of vitamin C (more, in fact, than oranges), which is essential for the brain.
3. Pumpkin seeds are full of zinc, a mineral which has been shown to boost memory. There are many ways to enjoy them, and you only need around a handful a day to keep your brain in top shape.
4. Tomatoes play an important role in preventing brain disease, as they contain the antioxidant lycopene, which destroys free radicals in the body. Eating tomatoes can therefore help protect against such brain diseases as Alzheimer’s Syndrome.
5. Broccoli is another brain food that just can’t be beaten, containing vitamin K, vitamin C and antioxidants. Vitamin K is involved in proper brain function, and can help prevent age-related dementia.
6. Nuts of any kind contain vitamin E, which has been implicated in preventing memory loss, and they’re also full of healthy fats.
7. Surprisingly, the cacao bean (yes, the bean from which chocolate is made) has been proven to increase brain health. However, this isn’t an excuse to pig out, as most chocolate contains a very small amount of the actual bean, so it’s best to have a few squares a day of a dark chocolate with a very high cocoa percentage, like 85%.
8. Blueberries have long been celebrated as a superfood, and rightly so. Not only are they good for your bodily health, but are full of antioxidants and vitamins that fortify your brain health too.
9. Flax seeds are full of the very healthy fat ALA, which is is involved in brain function, and there are many ways to enjoy them, from breads to porridge to mixing them with other foods.
10. Finally, eggs provide the essential nutrient choline, which is only produced in the body in small amounts. Choline, in one form or another, actually makes up a large portion of the mass of the brain, so eating eggs can make a very significant difference to your brain health.
There are many more brain foods, but these have been shown to be some of the most effective. And with the wide variety of choice you have in this list alone, there’s no excuse to avoid eating them. So go on, improve your brain health and enjoy a nice varied diet, starting today.
