The purple sweet potato

The purple sweet potato: The latest in a long line of potential ‘Superfoods’

The purple sweet potato, the latest food item presented to the general public as a potential superfood.   The potato’s colouring contained the chemical anthocyanin, which is known to lower the risk of cancer and could even possibly slow down certain types of the disease.  The colour is the important part because the purple colour is responsible for the amount of anthocyanin in the potato.  Scientists have already used two strands of anthocyanin to treat colon cancer and found that the pigment slowed down the growth of cancerous cells.  Anthocyanin, which produces red, blue or purple colours in different types of food, can also be found in blueberries, red grapes and red cabbage, however the specially grown purple sweet potato has a higher concentration of the chemical than any other species of potato.  Dr Weiqun Wang, who was also involved in testing the potato, has said that the new purple sweet potato tasted sweeter than other potatoes but was still perfectly edible.  According to Wang, “It’s good not only for cancer prevention but other benefits like antioxidants as well.”

 

SWEET POTATO (Kamote) far exceeds the nutrition and health values of rice.
Here are the benefits of substituting rice with kamote:
1.   Sweet potato is more filling and suppresses hunger pangs longer. It is also cheaper than rice.
2.   Unlike rice, it is  easy to grow. It grows in backyards with or without fertilizers. Local government executives can provide their poor communities with idle government land for planting kamote which the entire community can share.
3.   Unlike rice which needs to be eaten with a dish, Sweet Potato tastes good and can be eaten by itself. Thus, substituting rice with sweet potato saves money for other needs.
4.   Rice cannot match the nutritional values of potato. Because rice converts to sugar in the body, the Philippines registers as a top producer of diabetics in the world. The poor tends to load up on rice and less on the dish which are more expensive. That makes them vulnerable to diabetes, an ailment known in developed countries as a rich man’s disease.
5.   The nutritional values of a 3 oz. baked sweet potato are: calories 90, fat 0 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 21 g, protein 2 g, dietary fiber 3 g, sodium 36 mg
 
6.   Too much rice consumption can make you sick, but sweet potato(kamote) can bring you to health and keep away some health problems. These have been proved medically.
 
Sweet Potato (kamote) lowers hypertension, bad cholesterol and even blood sugar when eaten as as a substitute to rice! (Wonder if they mean white rice or brown rice as well....)   The purple sweet potato (kamote) is particularly effective for lowering hypertension.
 
The Korean medical documentary credits the sweet potato (kamote) as high fiber and is one of the best foods that one can eat to prevent cancer!

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A Beginners' Gude to Meditation at Home

A Beginners’ Guide to Meditation at Home Meditation has many known health benefits, such as increasing longevity and reducing stress. People have been practicing meditation for over two millennia, with Hindu texts describing meditative forms as early as the 6th-century BCE. In my youth, if I heard the word ‘meditation’, all I could think about was a person in the Far East, sitting with his legs crossed and humming to himself. A couple of years ago I was introduced to real meditation and discovered the calming and healing properties it has, and now I’d love to share them with you.

What is meditation The Webster dictionary defines meditation as “the act or process of spending time in quiet thought: the act or process of meditating”. Many people meditate without even knowing that they’re doing it. A person sitting and fishing for a few hours in silence is performing a type of meditation, the same as another who might be jogging with their headphones on. It involves dedicating 100% of your attention to one subject. Meditation has also been a key factor in Eastern religions such as Buddhism and Hinduism, as well as Western religions like Christianity and Judaism.

Health benefits of meditating Meditation has many proven health benefits, such as silencing your internal chatter, calming and grounding one’s self, and getting in touch with yourself, to name a few. A recent Harvard University study discovered that daily meditation can rebuild the brain’s gray matter in as little as eight weeks. Participants also reported a reduction in stress - a prime factor in the decrease in gray matter density.  Who can meditate From young children to elderly people, everyone can meditate. There are many forms of meditation, some more suitable for people of different ages, so don’t be daunted if one form doesn’t work for you. Finding the meditation that suits you best is very gratifying.

Before you start meditating The first thing you need to do, is decide on the purpose of your meditation: You may want to calm down, get to know yourself better, or even make an important business decision. Knowing why you’re meditating is the first step to a useful meditation. You don’t need special clothes (but comfortable ones make it easier) or equipment. All you need a quiet spot and to reserve some time for it.

When you begin your meditation, don’t lay down or sit in a slumped position – these positions do not help you stay alert and focused. Sit up straight, either on a chair, on your heels or cross-legged. Find the position that is comfortable for you, sitting in the lotus position is not mandatory in meditation. Don’t meditate after eating, digestion can be very distracting during a session. If you just had a meal, wait for 2 hours and let your stomach calm down. You should avoid smoking for at least 30 minutes before the meditation.

Find a quiet spot that you will be comfortable in, this is essential for the first few times you meditate. Once you are comfortable with meditation, you’ll be able to do it in noisier places. Remember to switch off your cell phone - it’s a distraction. Consider lighting a scented candle or some incense to help your meditation and switch off or dim the lights – bright lights may also be a distraction.

How to meditate Do some basic stretching before you start, it will loosen up your muscles and help you be more attentive to your body later on.

Breathing is the most important factor in meditation, we use each breath as a focal point. Close your eyes and deeply inhale through your nose, then slowly exhale through your mouth. Feel how your chest expands and contracts with each breath. Listen to the silence between breaths - notice how everything becomes still and quiet. You may even notice your heartbeat slowing down. If your thoughts begin to scatter, concentrate on your breathing. As a beginner, focusing might not come naturally. Give it time and be patient with yourself. Some people find that focusing on their breathing won’t quiet their minds, and may need to try other methods:

Counting your breaths may help – count each breath and when you reach ten, start over. However, if you become focused on the numbers and not on the breathing, stop. Another alternative is repeating a mantra – there’s a reason some people say “Om” when they meditate – it helps drown the outside world and focus on the sound. You can repeat any other word that helps you calm down if Om is not for you. Try visualizing a calm place – it can be anything: the beach, a forest, your childhood home, etc. as long as it’s your sanctuary. When you find your sanctuary, don’t be afraid to explore it – there's no need to try and “create” your surroundings, they’re already there.

Set aside at least fifteen minutes a day for meditation (more is welcome). Remember: short daily repetitions are better than one long weekly session because they form a habit. Eventually, the practice of meditation will find its way into your everyday life. You’ll find yourself considering your food choices more carefully, making decisions more consciously and focusing on things you read, watch or listen to with greater attention. One last thing Learning to silence your inner thoughts takes practice, but managing to attain inner peace is a huge reward. Remember – “practice makes perfect”, so keep meditating regularly. It may take you a few weeks or even a couple of months to learn to properly focus, so don’t get frustrated or disheartened it you’re not a meditation guru overnight Contact for Teaching Yoga-Pranayama-Meditation for better health, personality development.

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Top 10 reasons to eat fruit

Top 10 reasons to eat fruit

How many times have you heard people say that you are what you eat? When it comes to reaching your fitness goals, this is definitely a principle to live by.
If you keep on loading up on carbs, insisting on consuming fatty foods and not minding the caloric content of food at all – then there could be disastrous results as far as your weight is concerned.
Now, the same principle applies when it comes to the effect of the foods that you are eating to the quality of your skin.

You might be surprised at how loading up on a lot of fruits and vegetables can do wonders for your skin.
The problem is that we live in a world where everybody seems to be looking for that quick fix.
Rather than thinking about the natural methods that you can use to improve the quality of your skin, most people browse through the shelves of drugstores and the ‘Healthy & Beauty’ sections of department stores.
They look for creams that help prevent wrinkles, lotions which make the skin smooth, ‘miracle’ pills which will make them instantly youthful-looking and beautiful.
But if you really want to have better looking skin, it is better if you will do it the old fashioned way: by “feeding your skin with foods that will help you retain that youthful glow “.
The Top 10 Foods that Benefit Your Skin the Most
Aside from giving you a lot of benefits health wise, consuming these food items will help your skin remain luminous, elastic, smooth to the feel and healthy.
Take a look at the top 10 foods that will give you great skin:

1. Avocados
This rich tropical fruit is filled with vitamins C and E which works well towards fighting the effects of skin aging.
Although it is considered to be high in fat content, the type of fat that avocados have is monounsaturated.
This means that the fruit is also loaded with Omega-3 fatty acids that help improve the quality of your skin.

2. Berries
Blueberries, blackcurrants, raspberries, cranberries and strawberries are all beneficial for your skin.It is even better if you can consume the exotic Acai berries which come from the Amazonian forests in Brazil.

Acai berries have the most potent antioxidant content among any other fruits in the world, which is the reason why it is called a ‘superfood‘.
When you load up on foods which are rich in antioxidants, the effect on your body is that free radicals will be neutralized.
These free radicals are the culprit behind premature skin aging and cell damage.In addition, berries are a great source of vitamins C and E, Riboflavin and fibers.
More importantly, these tiny fruits have a natural ingredient which helps the body manufacture collagen – which makes the skin supple and smooth. Not bad for really small fruits, right? [Fruits For skin care]

3. Dark Chocolate
Surprisingly enough, the oh-so-sinful dark chocolates do have a high antioxidant content which helps improve the flow of blood to the skin.
It also gets rid of the rough feel to your skin while at the same time protecting it from sun damage.

4. Green Tea
If there’s one food item in our list which is also considered as the ultimate health drink, it is none other than green tea. This beverage is considered to be healthier than water and when it comes to the health of your skin, it is the one to beat.

Did you know that green tea is even used as a natural remedy for acne? Green tea is also a potent antioxidant. When you drink green tea regularly, you will get the daily dose of vitamins C, D and K that the body needs.
As you can see, there are numerous benefits that you will get to enjoy by drinking green tea while also improving the quality of your skin – so ditch the caffeine and substitute it with a cup or two of green tea now.

5. Mackerel, Salmon, Sardines & Fresh Tuna
You may notice how all of these fish variants are on the oily side.
Don’t think that just because they’re oily, it already means that they will not contribute to the health of your skin at all.
These types of fish actually contain the healthy and essential fatty acids in the form of Omega-3 oils.
What it does for the health of your skin is to decrease the chances of your skin clogging up while at the same time improving its elasticity. All in all, aside from the benefits of Omega-3 fatty acids to your health, it also generally improves the quality of your skin – making it suppler and younger-looking.

6. Oysters
Although they are popular as aphrodisiacs, oysters actually are an excellent source of zinc.
What this does for your skin is to help renew and revitalize it, while assisting with the production of collagen at the same time.

7. Pomegranate Fruits & Pomegranate Juice
Just like Acai berries, pomegranate is also considered to be a super food because of its high antioxidant content.
Whether it’s the pure juice form or the fruit itself that you will eat, you will get to enjoy a unique benefit to your skin – which is to prevent the appearance of varicose veins.
This is due to the fact that pomegranate contains Anthocyanins which help strengthen the walls of the tiny blood vessels which in turn supply the skin with the nutrients that it needs.

8. Spinach
Popeye’s power veggie is something which you should also be eating a lot of.
Spinach is rich in alpha-lipoic acid and lutein – these two compounds work great against skin aging and also have anti-inflammatory benefits.

9. Tomatoes
Plump, red and juicy tomatoes are a great source of lycopene.
This does not just work well as an antioxidant to benefit your skin, but lycopene helps prevent the occurrence of certain cancers as well.

10. Walnuts
Just like fish oils, walnuts are rich in Omega-3 fatty acids.
The result when you feed your skin with this is that you will have smoother skin, and your body will be more able to battle inflammatory diseases.
Fill your grocery cart with these items the next time that you go shopping and watch nature work wonders on your skin!

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25 Fantastic Uses for Olive Oil!

25 Fantastic Uses for Olive Oil!

Olive oil is one of the most popular ingredients in the kitchen, but it can also be found in the medicine cabinet and even on a night stand. The fact that it is rich in vitamin E and essential antioxidants, makes it one of the most efficient measures to balance blood pressure levels and cholesterol, to prevent heart attacks, cancer and fight aging. And if you thought that's where its benefits end, you are sorely mistaken...     Here are 25 more uses for this excellent material, the olive oil!

1. To prevent snoring - Swallow a spoon of olive oil before bed.   2. To reduce stretch marks - Massage olive oil on your skin.   3. To treat acne - prepare a mix made of 3 table spoons of olive oil with 4 table spoons of sea salt, and put on your face for 1-2 minutes. The mix will clean the pores and keep the moisture of your skin. Wash with hot water and soap.   4. To alleviate ear pain - Spill one drop of warm olive oil in your ear.   5. To reduce stomach ulcers and pain - Mix one table spoon of olive oil with a 3/4 cup of citrus juice or vinegar and drink.   6. Olive oil can serve as a substitute for shaving cream.   7. To strengthen your fingernails - Soak them in a bowl with olive oil.   8. To rehabilitate your skin - To treat dry skin of the hands, elbows and knees, warm a few table spoons of olive oil (until it's luke-warm) and smear on the relevant areas.    9. To treat colds - Warm a mixture of 1/3 cup of olive oil, 1/3 cup of sesame oil, 4 drops of thyme, 2 drops of rosemary oil and massage the warm mixture on the chest area.   10. To treat dandruff - Massage olive oil into your scalp and leave overnight. Wash your hair in the morning and wash with a regular shampoo. Try this treatment for a week.   11. To treat dry hair with split ends - Warm olive oil and smear on the scalp for 45 minutes.   12. To treat after hair coloring - Soak a soft cotton towel with olive oil and wipe the spotted skin, it may take some time but the color will come off the skin.   13. To prevent hair loss - Mix 2 eggs with 2 table spoons of olive oil. Smear on the scalp and hair for 40 minutes and then wash with cool or luke-warm water. It's recommended to repeat this 3 times a week.    14. To treat lice - Mix one table spoon of olive oil with 5 drops of the tea tree oil, and smear on the scalp for several minutes. Then comb your hair with a lice comb and wash with hot water.   15. Relieve toothache - Mix drops of clove oil with drops of olive oil, in about a ratio of 3:1, and use a cotton ball to put on the aching area. Not recommended for children and pregnant or breastfeeding women.   16. Remove Mascara - Drip a bit of olive oil on a cotton ball and wipe the makeup from your eyes.   17. Relieve Coughing - Swallow a spoon of olive oil mixed with a spoon of honey. Another option is to massage the upper back and chest with olive oil at body temperature.   18. Treating swollen / red gums - Wash your mouth with a mix of olive oil and water.    19. Prevent diaper rash - Mix 2 spoons of olive oil with a spoon of water and smear on the baby's rear.   20. To polish furniture - Mix olive oil and lemon juice at a ratio of 2:1. Use a gentle towel soaked in the mix to polish the furniture.   21.To maintain garden tools - Smear a bit of olive oil on garden tools to keep them from accumulating filth and corrosion.    22. To prevent squeaks - Smear some olive oil on screaming hinges to make them silent.   23. For digestive problems - Swallow a spoon of olive oil every morning on an empty stomach. Another option is to drink a glass of water with a spoon of olive oil and a spoon of lemon juice.   24. To maintain knives - After washing thoroughly with water and soap, wipe the blades well and then use a small amount of olive oil and gentle rub it on the blades with a towel.   25. Prevent wax from building up in the candlesticks - just drip a bit of olive oil and it won't stick.

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Treatment of Acid Reflex in a natural way

12 Heartburn and Stomach Ulcer Remedies

You would never think of tomatoes as being bad for you, but they can, in fact, make things even worse for your ulcers. You'll truly be amazed at which other health foods you should avoid to prevent acid reflux from occurring. Before we discuss the 12 natural home remedies for stomach ulcers and heartburn, it's important to have a better understanding of the causes and symptoms between each disorder. 

What are Stomach Ulcers?

Many people make the mistake of confusing peptic ulcers with heartburn, but they are far from alike, despite having similar symptoms. Ulcers consist of tiny open sores that develop on the inner lining of the stomach and small intestine areas, causing excruciating pains.

What Causes Stomach Ulcers?

Helicobacter pylori is the main bacteria infection that triggers stomach ulcers. Helicobacter pylori develops from certain medications, poor dietary lifestyle, and stomach acid buildup.

What Are the Symptoms Associated with Stomach Ulcers?

The most common symptoms attributed to ulcers are burning pains that begin at the top of your chest, eventually reaching your belly button area, and sharp pains that keep you awake at night. There are also pains that occur 2-3 hours after eating, which may provoke mild nausea. These pains generally go away after vomiting.

Foods and Beverages to Avoid with Stomach Ulcers:

•Coffee - Coffee stimulates acid production and can cause severe indigestion problems.

•Alcohol - Alcohol can irritate and erode the lining of the stomach and small intestine, triggering the ulcers. 

•Spicy Foods - Certain peppers found in dishes such as Mexican chili, can trigger heartburn in a flash. Avoid spicy foods as much as possible, since they simulate acid reflux buildup and gastrointestinal pains.

What is Heartburn?

Heartburn occurs when the stomach acid backs up from the esophagus, and eventually reaches your throat area. Heartburn is a very unpleasant burning sensation that can truly leave a bad taste in your mouth. Nearly 1 out of every 5 Americans suffers from it.

What Causes Heartburn?

The common cause of heartburn is a lower esophageal sphincter, or LES, that doesn't contract regularly. Unhealthy foods play a major contributor of heartburn, especially foods that are deep fried or cooked in grease. Overeating can also cause acid reflux buildup due to the excess amount of pressure on the stomach.

What Are the Symptoms of Heartburn?

Symptoms of heartburn or acid reflux, include a dry cough, a sore throat that causes difficulty swallowing, an increased burning sensation after digestion and tasting acid or food in the back of your mouth. These symptoms intensify the moment you lay down.

Foods and Beverages to Avoid with Acid Reflux:

•Citrus Fruits - Citrus fruits might be ideal for the common cold, but the acidity inside can cause heartburn, particularly on an empty stomach.

•Garlic and Onions - Although both vegetables are essential for a healthy dietary intake, they also wreck havoc on people suffering from heartburn.

•Carbonated Beverages - Carbonated beverages cause gastric distension, leading to acid reflux and indigestion. It's best to stay away from sodas, and just drink mineral water instead.

5 Natural Treatments for Heartburn

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1) Eating a Healthy Diet - There are many foods that are extremely good for you, but bad for your heartburn. Some of these foods include; ground beef, sour cream, cottage cheese, onions, tomatoes, and citrus fruits. Make sure you avoid fried and greasy foods to prevent heartburn from occurring. Drink plenty of water in between meals and skip the carbonated beverages altogether.

2) Enzymes and Probiotics - Probiotics are often referred to as the “good bacteria”, since they promote healthy digestion. Probiotics minimize the growth of harmful bacteria, and boost the immune system. Probiotics are available in supplement form, and help combat acid reflux. It's recommended to take a hydrochloric acid or HCI enzyme supplement along with probiotics for smooth digestion.

3) Aloe Vera Juice - Aloe vera juice has been known to treat acid reflux and other medical symptoms. It's advisable to drink 1/4 cup of aloe vera approximately 20 minutes before a meal or whenever you experience acid reflux issues. You can even mix the aloe vera with tea or water if you don't like the basic taste of it. Do not drink aloe vera juice if you have diabetes, kidney failure or thyroid disease. Pregnant women and children should also avoid it.

4) Apple Cider Vinegar  - Apple cider vinegar is used to treat stomach acid buildup, as ironic as it sounds. The cider helps digestion by breaking down fats, despite the acidity factors. It is recommended to mix one or two teaspoons of the apple cider vinegar with a glass of water. Drink a glass of the cider before meals or when you feel a reflux attack coming on. 

5) Baking Soda - A little baking soda is all it takes to reduce your acid reflux problems. You may not appreciate the bland taste, but you'll feel much better afterward. Mix a half or a full teaspoon of baking soda with a glass of water. 

Natural Treatments for Stomach Ulcers

1) Cabbage Juice - Cabbage is packed with an abundance of natural anti-oxidant properties that help prevent stomach ulcers. Cabbage contains vitamins A, B1, B2, B6, C, E, K and folate, all essential for treating acid reflux and fighting cancer.

2) Zinc Carnosine - Zinc-Carnosine is used to treat stomach ulcers and other gastrointestinal problems. The function of the Zinc-Carnosine is to repair damaged tissues and heal ulcer wounds.

Recommended Dosage: Use for 8 weeks, with a daily dose of 75mg in divided doses.

3) Probiotics - Probiotics improve intestinal functions and help fend off Helicobacter pylori. They are also used to prevent other gastric disorders, such as diarrhea and inflammatory bowel disease, from occurring.

Recommended Dosage: Take a probiotic of 1 to 2 million CFUs daily.

4) Glutamine - Glutamine significantly reduces the amount of inflammation brought on by a Helicobacter pylori infection. Glutamine supplements can be purchased at any local health store. 

Recommended Dosage: Take 2 grams of glutamine daily for stomach ulcers.

5) Ginger Root - Ginger limits the harmful helicobacter pylori from acting up. Add several slices of fresh ginger roots to hot water, and drink the ginger mixture approximately 20 minutes or so before each meal for a quick soothing remedy.

6) Deglycyrrhizinated Licorice Powder (DGL) - DGL can work wonders for peptic ulcers. They protect the inner lining of your small intestine and stomach.

Recommended Dosage: Suggested dose is 200 to 400 mg daily dissolved in 200 ml warm water.

7) Astaxanthin - These powerful antioxidants help protect the gastrointestinal or GI tract and reduce symptoms of acid reflux. The free radical scavenging activity of astaxanthin also combats against Helicobacter pylori bacterial infection. 

Recommended Dosage: Suggested daily dose is 40 mg.

Bonus Recipe: How to Prepare an Anti Reflux Smoothie:

•alt1 cup diced fresh pineapple

•1 cup diced fresh papaya

•1/2 cup Greek yogurt

•1/2 cup ice

•1/2 cup pineapple juice or water

•Mix all in a blender and drink. 

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The Famous 8 (Also called as “F8″) Walk Technique

Highlights:

• This does not need any special preparation or exercise equipment
• It is highly beneficial when done on an empty stomach early in the morning before breakfast.
• This is an ancient yogic fitness regime which was secretly guarded for centuries by Rishis (Saints / Sages)

 

Benefits:

• It helps us avoid and treat several chronic diseases like Obesity, Diabetes, Heart attack, Kidney related disorders and diseases, High Blood Pressure, High Cholesterol and many more
• It is recommended to do the practice everyday for at least 21 days to get the said benefits

 

Duration Timing of practice:

• It is beneficial if the F8 exercise is done for 15 minutes daily before breakfast on an empty stomach
• It is recommended to do this for about 15 minutes between 5am – 6am ( or ) 5pm – 6pm everyday for at least 21 days continuously for achieving the desired benefits

Who can do it:

• Any adult person between the ages of 18 and 75

How to do:

• Mark an Eight (“8″) shaped pattern on the floor with 6 feet width and 8-12 feet in length North to South [See image below]
• Start at the position marked as “1″ in the below picture and follow the “8″ pattern
• Proceed from start position (“1″) and continue in the sequence 2, 3, 4, 5 and return to 1
• One complete round is generally counted when you come back to the start position (“1″)
• When you walk, observe your breath and go with the flow – Don’t walk too fast or too sloppy

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List of Healthy Foods that Raise Serotonin Levels

List of Healthy Foods That Raise Serotonin Levels

Many foods boost serotonin levels naturally and can improve mood.

Serotonin acts as a neurotransmitter, relaying signals from one area of the brain to another. Researchers believe that an imbalance in serotonin levels can cause depression, obsessive-compulsive disorder, panic anxiety disorder and anger management issues. While certain antidepressants and anti-anxiety medications can raise serotonin levels in the brain -- and may well be essential for your ability to cope and function -- it's useful to recognize that foods containing certain vitamins and minerals can also give this important chemical a boost.

Foods Rich in Vitamin B Complex

Low levels of B vitamins, often referred to as "anti-stress" vitamins, may affect mood, anxiety and depression levels, cognitive function and memory, Natural News reported in the article, "Mood Food: Boost Serotonin Levels With Natural Treatments." The brain needs B vitamins to make neurotransmitters with a calming effect and serotonin. Cereals, whole grains, potatoes, pork, liver, kidney beans, chicken, wheat germ, bananas, peanuts, eggs, mushrooms, watermelon, grapefruit, shellfish and dairy products are all excellent sources of B vitamins.

Foods Rich in Essential Fatty Acids

Essential fatty acids make up every cell membrane and are vital for the brain's proper functioning, says Dr. Frank Sacks, professor of Cardiovascular Disease and Prevention at the Harvard School of Public Health. ALA -- alpha-linolenic acid -- is found in vegetable oils like canola and soybean, flaxseed and walnuts. Brussels sprouts, kale, spinach and salad greens are also rich sources of ALA. EPA, eicosapentaenoic acid, and DHA, docosahexanoic acid, can be found in fatty fish like salmon.

Foods Rich in L-Theanine

L-Theanine is an amino acid commonly found in green tea, which is believed to increase alpha waves in the brain, creating a feeling of relaxation, while maintaining mental alertness, Natural News wrote. It can improve the quality of your sleep -- without causing daytime drowsiness, a 2008 study in the "Asia Pacific Journal of Clinical Nutrition" reported. Evidence from EEG readings showed that L-Theanine had a direct effect on the brain and relaxed the mind of study participants. Similarly, a 2010 study published in "Nutritional Neuroscience" found that a combination of L-Theanine and caffeine may improve alertness, while increasing the levels of serotonin and GABA, another calming neurotransmitter.

Foods Rich in Magnesium

Magnesium is an essential mineral known to relax muscles and nerves, said Natural News. It increases energy levels and activates the B vitamins necessary for serotonin production. Almonds, spinach, cashews, soy milk, black beans, peanut butter, whole-wheat bread, avocado, potatoes baked with skin, cooked brown rice, raisins, apples and raw carrots are great sources of magnesium, according to the Office of Dietary Supplements.

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