Category Eating Well

4 Best Foods For Brain Health

4 Best Foods For Brain Health + The Smoothie That Has ‘Em All

It’s common knowledge that you need food for energy and muscle repair, but what you might not realize is that certain foods can help to boost your memory, improve your mood, and provide protection against age-related cognitive diseases like Alzheimer’s or Parkinson’s. As any organ in your body requires nutrients for growth and maintenance, your brain is no exception.

brainpowerfoodsstocksy-825x496Even at rest, your brain uses somewhere between 20 and 30 percent of your energy intake, and more when you’re problem solving. Now do you understand why it can be difficult to concentrate when you skip a meal?

You should, however, be smart about the foods you choose to fuel your brain, because when it comes to cognition, not all foods are created equal.

Dark b...

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Eat One Clove of Garlic Daily

This is What Will Happen if You Eat One Clove of Garlic Daily

Garlic does have magical power. It prevents colds, urinary infections and offers many other benefits to our health. Garlic has many nutritional components. It is primarily a natural antibiotic without negative effects. It can be used fresh or cooked. Adults are recommended to eat a clove of garlic once in a day for their general health. The benefits of the garlic are:

garlic1. Increases the immune system
It is a strong fighter against chest infections, facilitates the breathing and coughing. In winters the garlic I excellent for preventing flu and cold. If you feel the first sign of flu or cold then you should soak a clove of garlic in honey and then you can eat it.
2. Remedy for hormonal disorders
This plant contains large amounts of...

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Blueberries: antioxidant powerhouse?

Blueberries: antioxidant powerhouse?

The grandad of the superfood trend, this cute little North American fruit packs a powerful nutritional punch.

Blueberries are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants (notably anthocyanins).

Valued for its high levels of antioxidants, some nutritionists believe that if you make only one change to your diet, it should be to add blueberries.

Die-hards claim blueberries can help protect against heart disease and some cancers, as well as improve your memory.


We’ve teamed up with the British Dietetic Association (BDA) to examine the evidence to see if blueberries live up to their hype.

The evidence on blueberries

Heart health and blueberries

A study in 2012 of 93,000 women found that participan...

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5 A DAY in juices and smoothies

5 A DAY in juices and smoothies

One 150ml glass of unsweetened 100% fruit or vegetable juice can count as a portion. But only one glass counts, so further glasses of juice don’t count towards your total 5 A DAY portions. Even unsweetened fruit juice is sugary, so limit your intake to no more than one glass (about 150ml) of fruit juice each day.

chagloo-fruit-juiceA smoothie containing all the edible pulped fruit or vegetable may count as more than one 5 A DAY portion, but this depends on the quantity of fruits or vegetables or juice used, as well as how the smoothie has been made.

For example, for a single smoothie to qualify as being two portions, it must contain either:

  • at least 80g of one variety of whole fruit and/or vegetable and at least 150ml of a different variety of 100% fruit and/or vegetabl...
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5 A DAY vegetable portions

Green vegetables

Two broccoli spears or four heaped tablespoons of cooked kale, spinach, spring greens or green beans count as one portion.

5 A DAY vegetable portionsCooked vegetables

Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or eight cauliflower florets count as one portion.

Salad vegetables

Three sticks of celery, a 5cm piece of cucumber, one medium tomato or seven cherry tomatoes count as one portion.

Tinned and frozen vegetables

Roughly the same quantity as you would eat for a fresh portion. For example, three heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as one portion each. For tinned, choose those canned in water, with no added salt or sugar.

Pulses and beans

Three heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini...

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5 A DAY portion sizes

One adult portion of fruit or vegetables is 80g.

The guide below will give you an indication of typical portion sizes for adults.

Children should also eat at least five portions of a variety of fruit and vegetables a day. The amount of food a child needs varies with age, body size and levels of physical activity. As a rough guide, one portion is the amount they can fit in the palm of their hand.

5 A DAY frut portions5 A DAY fruit portions

Small-sized fresh fruit

One portion is two or more small fruit, for example two plums, two satsumas, two kiwi fruit, three apricots, six lychees, seven strawberries or 14 cherries.

Medium-sized fresh fruit

One portion is one piece of fruit, such as one apple, banana, pear, orange or nectarine.

Large fresh fruit

One portion is half a grapefruit, one slice of papaya, one slic...

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5 A DAY recipes- healthy fajita

Fruit and vegetables that are cooked into any kind of dish count towards your 5 A DAY. This means that some of your favourite meals can help you get your five portions.

To get started, why not try our healthy fajita recipe?

90101146-what-counts_377Fajita fiesta with 5 A DAY

This meal is ideal for entertaining friends and doesn’t need much preparation. Serve with a salad, and a tomato salsa if you want some added flavour.

Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
5 A DAY portions per serving: 2

For the fajitas:

  • 1 tablespoon olive oil
  • 1 onion (chopped)
  • 4 skinless chicken breasts (diced)
  • 1 red, 1 green and 1 yellow pepper (chopped)
  • handful of mushrooms (chopped)
  • 1 packet of fajita spice mix
  • 8 soft flour tortillas

To serve:

  • tomatoes
  • cucumber
  • lettuce
  • tomato salsa (optional)


  • H...
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