If you follow a balanced diet, then you most likely include both animal and plant-based foods. You make sure to include fruits, vegetables, complex carbohydrates, protein, and fiber. In fact, you probably make it a point to hit your daily protein goals, which should not be a challenge. Some people on plant-based diets, however, have a harder time meeting their daily protein needs. That may be because they do not understand which plant-based foods have the most protein. 

The body requires an adequate supply of protein to build muscle and produce hormones and neurotransmitters. If you happen to follow a plant-based diet and are looking for foods to help increase your protein intake, the foods in this article should help you achieve that goal. 

Kidney Beans

Not only are kidney beans rich in protein, but they also contain a lot of folate, which is an integral nutrient during pregnancy. Folate has several roles in the body and is necessary for healthy fetal development. One cup of kidney beans satisfies 54% of the recommended daily intake (RDI) of folate. One cup of cooked kidney beans also provides 15.3 grams of protein. Kidney beans also contain leucine, phenylalanine, lysine, and valine, all of which are essential amino acids. 

Black Beans

Don’t worry, this list of plant-based foods rich in protein will contain other foods besides beans. We could not leave black beans off the list, as they offer 15.2 grams of protein per cooked cup. They are also rich in magnesium, a mineral that can help regulate stress. Similar to kidney beans, black beans contain lysine, valine, leucine, and phenylalanine, but they also contain isoleucine. 

Peanuts

Peanuts are technically legumes, but most people consider them to be nuts. Both peanuts and peanut butter are rich in protein and pair well with both sweet and savory flavors. Peanuts contain leucine, phenylalanine, and valine, and offer 7.43 grams of protein per ounce. They are also great sources of magnesium, folate, and vitamin E, which exhibits powerful antioxidant activity. 

Asparagus

This is a spring vegetable, but you can typically find it in grocery stores year round. It is particularly high in protective flavonoid compounds and offers lots of vitamins A, C, and K. Similar to kidney beans, asparagus contains folate, but offers less protein at 4.32 grams per cooked cup. 

Green Peas

Didn’t your mom always tell you to eat your peas and broccoli? Well, she was onto something! Green peas are highly underrated, but they deserve lots of love because one cup satisfies over 20% of the RDI of vitamins A, C, and K. Green peas are also rich in folate, thiamine, leucine, lysine, and phenylalanine. They offer 8.58 grams of protein per cooked cup and make great additions to rice pilaf, pasta, or soups and stews. 

Lentils

Dietitians encourage more people to eat lentils because these little guys are rich in protein, magnesium, potassium, iron, and folate. One cup of lentils provides a whopping 17.9 grams of protein, which is 30% more protein than what you find in two eggs. Lentils are also rich in leucine, isoleucine, valine, phenylalanine, and other amino acids. They are versatile ingredients that go great in grain bowls, salads, soups, and stews. 

Edamame

A single cup of edamame contains more protein than two cups of milk! The same cup of edamame covers over 100% of your RDI of folate and 52% of your RDI of vitamin K, which is necessary for optimal bone health and blood clotting. One cup of cooked edamame also provides 18.4 grams of protein, and it also offers lots of amino acids, including lysine, phenylalanine, and leucine. 

Fava Beans

Yet another bean that made it to the list! Fava beans are great sources of magnesium, copper, potassium, and zinc, in addition to protein. One cup of cooked fava beans offers 12.9 grams of protein and provides lots of lysine, leucine, phenylalanine, and valine. Fava beans go great in salads, soups, or you can even mash or blend them into a dip.

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You try to encourage hair growth with serums, oils, scalp scrubs, and more, but your efforts don’t seem to yield positive results. What’s the deal? Well, hair loss is complicated and several factors, from genetics to lifestyle, are potential causes. More often than not, there are several factors that contribute to hair thinning or hair loss, so it can be difficult to address the exact problem. 

Hair loss is frustrating because you don’t always know how to fight it. What can you do to contribute to better growth and healthier hair? Stress management practices are a great starting point because anxiety often triggers hair loss. There are several science-backed hair growth products that have proven to be effective for many people. And the last thing, which you may overlook, is what you eat. Maintaining a healthy, balanced diet with the right nutrients can contribute to healthier hair. 

You don’t have to look further than the grocery store if you want to optimize your hair nutrition. Hair supplements, vitamins, and minerals can be beneficial, but you can typically get the hair nutrients you need from fruits, vegetables, whole grains, nuts, seeds, legumes, and other foods. If you experience hair loss and want to fight back through your diet, you’ll need more of the following nutrients. 

Iron

Protein, which we’ll get to next, is an essential nutrient for hair growth, but iron is just as important. Iron, which you can easily find in lentils, kidney beans, cashews, spinach, beets, and other foods, is stored in keratin. When you do not consume enough iron-rich foods, the body scavenges for it from other sources, such as your hair. In fact, many studies have linked iron deficiency to hair loss. If you are worried about your iron levels, consult a doctor for guidance before taking an iron supplement. Taking too much iron may have adverse effects. 

Protein

There are various sources of protein, some of which are animal-based and some of which are plant-based. Greek yogurt, wild caught salmon, free-range organic chicken, tempeh, lentils, beans, spelt, hemp seeds, green peas, quinoa, oats, wild rice, chia seeds, broccoli, nuts, spinach, asparagus, and sweet potatoes are all great protein sources. Protein is made up of amino acids, which are the building blocks of protein. 

Hair is made up of keratin, which is a protein, so you need to eat protein in order to have a sufficient supply of amino acids. The recommended daily amount (RDA) of protein is 0.8 grams per kilogram of body weight per day. For optimal hair growth and to reduce hair shedding, consume 1.2 to 2 grams of protein per kilogram of body weight per day. Lastly, diversify your protein intake so that you get protein from different foods. The body also requires protein for nails and the skin!

Prebiotic Fibers And Fermented Foods

According to research, foods that support gut health can positively affect your hair. Nourish the gut microbiome with fermented foods like sauerkraut, kimchi, kombucha, miso, natto, and more. You also need to feed the healthy bacteria in your gut with prebiotic fibers, which include garlic, asparagus, onions, sunchokes, among other foods. Prebiotic fibers and fermented foods are not directly related to hair growth, but they do reduce overall inflammation and increase nutrient absorption. Researchers note that chronic inflammation can trigger hair loss because it prematurely sends hair to its shedding phase. 

Zinc

The final nutrient to pay attention to is zinc, which you can find in pumpkin seeds, sesame seeds, sesame butter, wheat germ, oats, ginger, and raw cacao. Much like fermented foods and prebiotic fibers, the relationship between zinc and hair loss isn’t fully understood. Some studies found that men with male-pattern baldness had low levels of zinc. Other research notes that zinc may influence the production of DHT, a hormone that’s linked to hair loss in both men and women.

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Sometimes, the only thing that will hit the spot is a big plate of chili cheese fries. Unfortunately, that same plate will also cause serious digestive problems, such as bloating, gas, and possible constipation or diarrhea. We didn’t mean to gross you out from the start, but that is just the reality of scarfing down a big plate of chili cheese nachos. Fortunately, you don’t have to worry about that with this healthier vegan rendition.

This recipe comes together with a handful of pantry ingredients, many of which are rich in fiber, healthy fats, and protein. To accelerate the prep and cook time of this recipe, we opted to use a can of cooked lentils, instead of dried lentils. If you want to soak and then boil the lentils, you can go that route, but expect to add a couple extra hours to the total recipe time. With the canned lentils (try your best to get unsalted or low-sodium), you can drain and rinse them prior to adding them to the pot with the seasonings. Cook for five minutes and your chili portion of the recipe is ready.

For the best chili cheese fries, you need crispy fries. You can bake the fries in the oven, or you can cook them in an air fryer. Depending on the size of your air fryer, you may need to cook the fries in batches. Once they are nice and crispy on the outside, the fries are ready. While the fries are baking, you can make the cheese sauce, which is from another recipe, but it was so good that we used it again! Let us know how you like this vegan creation!

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A nutritional survey found that about 95% Americans do not meet their recommended daily intake (RDI) of fiber. The RDI of fiber ranges from 21-38 grams, depending on your age and gender. Most people have a lot of room for improvement on this nutrient, which plays an essential role in regulating bowel movements, nurturing the gut, and filling you up. In this article, we detail easy ways to add more fiber to your diet. 

Try Chickpea Pasta

It’s hard not to love pasta, especially because you can usually throw a recipe together in 30 minutes or less. The unfortunate reality is that most people use jarred sauce (full of sodium) and boxed pasta enriched with poor quality ingredients. Instead of feeling tired and bloated, consider switching to chickpea pasta to increase your fiber intake. Two ounces of chickpea pasta (about one cup of noodles) offers eight grams of fiber, which is a major increase from two grams of fiber from regular pasta. Chickpea pasta also has twice the protein content as regular pasta and it’s gluten-free!

Add Lentils To Grain Bowls

You can easily customize grain bowls, but a lot of people like to use rice as the base. Rice, even brown rice, is not the best source of fiber. One cup of brown rice offers 1.6 grams of fiber, while a mere half-cup of lentils offers eight grams of fiber. If you enjoy rice, consider a lentil-rice mixture to enhance the fiber content of your grain bowl. Plus, a half-cup of lentils offers nine grams of protein, and a good portion of the fiber in lentils comes from prebiotics, which feed the probiotics in your gut. 

Blend Kiwis Into Your Smoothies

Kiwis have an incredible vitamin C content and they are bursting with antioxidants. They also contain fiber, with two kiwis offering four to five grams, depending on the size. Half of that fiber content, however, is concentrated in the skin. Most people do not enjoy snacking on fuzzy kiwi skin, though. In order to reap all the fiber benefits of kiwis, toss a couple whole kiwis into your smoothie. You won’t even taste the skin!

Eat Chia Pudding With Berries

Most dietitians agree that breakfast is the best meal of the day to load up on fiber-rich foods. In doing so, you will be full and energized until lunch, avoiding unnecessary snacking. Both chia seeds and berries contain a lot of fiber, despite their small size. A half-cup of raspberries and one tablespoon of chia seeds provide four grams of fiber, each. We have many chia pudding recipes available in our recipe section (click here) if you need some inspiration. 

Snack On Nuts And Figs

Each fig, depending on the size, generally provides one gram of fiber, and one serving of figs is roughly between three to five fruits. Pair those figs with a quarter-cup of almonds for four more grams of fiber and six grams of protein. That makes almonds and figs an ideal snack to give you a natural pick-me-up and fill you up between meals. 

Add Pears To Your Salads

Pears are sneaky fiber superstars, with one medium pear offering five to six grams of fiber. Can you enjoy pears as healthy snacks from time to time? Sure, but adding them to salads can give you a better fiber bang for your buck. Pair your pears with kale (one gram of fiber per cup) and other fiber-rich ingredients for a filling, lunchtime salad!

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Canned condensed soup is very popular around the holidays. There are also people who enjoy these creamy soups year round, but they are incredibly unhealthy. They are filled with unhealthy fats, excess sodium, added sugars, and too many preservatives to count. If you are vegan or dairy-free and want to enjoy these soups, good luck because they do not really exist. That’s why this article is dedicated to providing you with a how-to guide on how to make vegan condensed soup substitutes. 

In this post, we will share all of the best cream of soup tips, tricks, and recipes for gluten-free, vegan versions. When you have these available to you, many culinary feats become possible. You can make vegan pot pies, green bean casserole, and who knows what else. These vegan substitutes will truly enhance your winter comfort food game in more ways than you know. 

The key to “veganizing” classical non-vegan casseroles is to use vegan condensed soup substitutes. You can make a big batch and freeze what you don’t need. Whenever you do need some, simply defrost it and it’ll be good to go!

What Is Condensed Soup?

Condensed soup is basically just regular soup that you cook or simmer down until almost all of the water has boiled out. That yields a thick soup that you can later reconstitute with water or milk. Campbell’s Soup Co. created this concept back in 1897, and this revolutionized the soup industry. Condensed cream soups have been the basic recipe of butter, wheat flour, heavy cream, and whatever “cream of” ingredient is in the title, for example, mushroom, broccoli, or chicken. 

The vegan substitutes in this article break all the conventional rules. They only contain natural ingredients and they don’t include flour, cream, and butter. Plus, you don’t have to wait hours for your pot of soup to boil down!

What You’ll Need To Make Condensed Soup Substitutes 

There are some different recipes in this article, but the basic ingredients you’ll need are as follows:

• Water
• Red lentils (dried, not canned), which give the soup that almost gelatinous, “cream of” consistency
• Flavor, which will depend on the variation you make
• Raw cashews add great creaminess and fat to condensed soups. You can also replace raw cashews with raw sunflower seeds if you have a nut allergy. Just make sure to add one tablespoon of olive oil to the blender if you use seeds. 

How To Make Healthy Vegan Condensed Soup

The process to make the soup is very simple, but the soup can take a little while to set. You can easily make a double batch of condensed soups and freeze some for later. In general, the following steps will yield excellent vegan condensed soups:

• Step 1: Add all of the ingredients to a medium saucepan and bring to a full boil. Reduce the heat to low and simmer (covered) for 10 minutes. You basically want to overcook the lentils and soften the cashews.
• Step 2: Carefully transfer your soup mixture to a high-speed blender and start blending on low, slowly increasing the speed to blend the ingredients into a creamy consistency. 
• Step 3: Once your mixture is luxuriously creamy, transfer it to three or four eight-ounce mason jars and screw on the lids. Make sure to take precautions as the when you do this and once the soup has completely cooled, press down on the center of the lid to seal the jar tightly. 

Vegan Substitute For Cream Of Chicken Soup

Get ready to make vegan renditions of classic casseroles from your childhood with this recipe. It is perfectly healthy, dairy-free, and vegan, and it comes together in just about 20 minutes with five simple ingredients.

Ingredients:

• 2.5 cups water
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 3 tablespoons vegan bouillon powder
• 1/2 teaspoon sea salt

Instructions:

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use. 

Vegan Cream Of Potato Soup

Dairy-free condensed cream of potato soup is great to thicken other soups, stews, casseroles, and creamy sauces. 

Ingredients:

• 2.75 cups water
• 1.25 cups potatoes, peeled and cubed
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 1 tablespoon dried onion
• 1/2 teaspoon garlic powder
• 1/2 tablespoon sea salt
• 1/8 teaspoon celery salt

Instructions: 

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use. 

Vegan Cream Of Mushroom Soup

This is a much healthier alternative to the canned variety that you are familiar with. It works great with crockpot or casserole recipes, boasting incredible depth of flavor. In fact, you’ll be shocked at how similar it tastes to the original!

Ingredients:

• 2.5 cups water
• 1 cup mushrooms, chopped
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 1.5 teaspoon onion powder
• 1 teaspoon garlic powder
• 3/4 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon celery salt

Instructions:

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use.

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Following a low-calorie diet can be difficult if you are filling up on the wrong foods. Educating yourself on which foods have the lowest calories is a great first step, but the next step is finding which of those foods have a lot of fiber. You see, you can eat a lot of low-calorie foods, but they won’t necessarily fill you up. If you eat high-fiber foods, though, you will feel fuller for longer. 

A common trend among low-calorie foods is that they are naturally low in fat and sugar, making them great for weight loss. Taking in fewer calories than you extend is helpful on your weight loss journey. That said you also need fiber-rich foods to feel full and benefit the digestive system. If you are in search of low-calorie, high-fiber foods to incorporate into your weight loss meals and snacks, there are plenty of delicious options. Continue reading to learn about the foods that are readily available.

Beans And Legumes

Cooked legumes, such as lentils, peas, and beans, are full of fiber and low in calories. They provide lots of plant-based protein and are very inexpensive and versatile. According to the U.S. Dietary Guidelines, people should consume at least 1.5 cups of them each week. You can use beans as a meat replacement in burritos or in burgers. Lentils, peas, and chickpeas go great in soups and stews, and you can add veggies as well. Top salads with chickpeas or black beans, and you can always browse the internet for more legume recipe inspiration.

Vegetables

Ideally, you should aim to consume at least 2.5 cups of vegetables every day. Incorporate certain vegetables into smoothies, salads, stir-fries, soups, stews, and other entree options. Roast some Brussels sprouts, grill some green beans or asparagus, or go green with a big bowl of mixed greens, tomatoes, cucumbers, carrots, and more. Most vegetables are low in calories and have lots of water and dietary fiber, making them hydrating, filling options. One cup of boiled Brussels sprouts, for example, contains 56 calories and 3.3 grams of fiber. A 100-gram serving of raw sweet potatoes offers 86 calories and three grams of fiber.

Fruits

A good rule of thumb is to always keep fresh fruit in the house. You can always incorporate fruit into smoothies, on top of yogurt, in salads, desserts, or simply enjoy raw fruit as it is. Fruit usually has 100 calories or less per serving, while also providing lots of vitamins, minerals, fiber, and antioxidants. Take a medium apple, for instance, which offers 95 calories and three grams of fiber. One cup of blueberries contains 84 calories and 3.6 grams of fiber, while a medium pear offers 101 calories and six grams of fiber. And bananas, which everyone should have in their kitchen, offer 89 calories and 2.6 grams of fiber per one medium banana. 

Whole Grains

Packed with fiber, B-vitamins, iron, protein, and other nutrients, whole grains are a great low-calorie addition to your diet. You can incorporate whole grains into breakfast, lunch, dinner, or dessert options. Enjoy oatmeal for breakfast, a quinoa-based Buddha bowl for lunch, and chickpea pasta or wild rice and legumes for dinner. You just have to be careful with how many grains you consume in a day because the calorie content can add up quickly. One cup of oats offers 307 calories, but it also gives you 8.1 grams of fiber. A single serving (about one cup) of quinoa offers 5.1 grams of fiber, 8.1 grams of protein, and 222 calories. Just be careful not to use packaged, pre-made, or microwaveable varieties because they often contain other preservatives, sodium, and added flavors that negate their health properties. 

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We live in a society that runs on sugar, caffeine, and carbohydrates. They help deliver quick bursts of energy, but ultimately lead you to crash within a couple hours. That means that you reach for the next sugary or caffeinated beverage or food item to get your next fix. What if you could avoid an afternoon caramel macchiato by eating one of many energizing foods? Well, as it turns out, you can. 

Use food to your advantage instead of subjecting yourself to the blood sugar roller coaster that results from unhealthy food and beverage intake. It is very easy to balance blood sugar, while simultaneously sustaining long-term energy. The best way to do that is by adding more superfoods to your diet. Because there are many foods that fall into the “sustained energy” category, we decided to narrow the list down to the following foods. Reach for these foods when you need to beat the afternoon slump! The following foods exhibit diverse nutritional profiles that help support a strong immune system and balanced blood sugar levels. 

Brussels Sprouts

Brussels sprouts in place of coffee? How on earth will this cruciferous vegetable energize you? Methylation is a biochemical process that happens about one billion times per second. This process controls everything from inflammatory and energy levels to neurotransmitter production. Studies confirmed that poor methylation is associated with fatigue. Methylation requires fuel in the form of key B-vitamins, which are abundant in cruciferous vegetables like Brussels sprouts. Add these veggies to your daily diet for more energized methylation pathways. 

Green Tea

Green tea is a caffeinated beverage, so it will naturally give you energy, right? Although green tea contains caffeine, there is more to this tea than meets the eyes. Green tea contains epigallocatechin gallate (EGCG), a powerful antioxidant that helps reduce inflammation. Antioxidants can also play a role in stress management and chronic fatigue. Unlike coffee, green tea contains L-theanine, which slows the absorption of caffeine in the brain, providing you with a steadier flow of energy without the uncomfortable jitters. 

Avocados

Most people think that they have to use carbs and sugar for fuel. As studies have observed, the keto diet forces the body to use fat as the primary fuel source for energy. When you eat sugar, you can easily experience a crash after a short-lived boost in energy. Alternatively, health fats are like adding a log to a fire in that it burns slowly, but for a long time. Avocados are excellent sources of healthy fats, fiber, and protein, all of which help you sustain energy levels throughout the day. 

Sweet Potatoes

As we previously mentioned, healthy fats are a great source of long-term energy. If you are the type of person that engages in more physical activity, you will likely need to consume more carbohydrates. But, Dherbs, didn’t you say that carbs caused blood sugar imbalance? Yes, but we were not referring to the complex, energizing carbs that exist in whole foods like sweet potatoes. The fiber in sweet potatoes slows the body’s absorption of their carbs, alleviating a blood sugar spike. Instead, you’re left with a slow release of sustainable energy.

Seeds

Pumpkin, chia, flax, hemp, sunflower, and other seeds are quick and easy snacks that provide protein, fiber, and healthy fats. The fatty acid and fiber content in most of these seeds will fill you up while simultaneously giving you a boost of energy without a blood sugar crash. You can easily incorporate seeds into smoothies and salads, or you can enjoy them out of hand as a snack. 

Lentils

These tasty legumes are naturally rich in complex carbs and fiber, with one cup of cooked lentils offering 15 grams of fiber and 36 grams of carbs. Nutritionists say that lentils are little energy powerhouses! The reason for this is because they replenish the body’s zinc, folate, manganese, and iron stores. These nutrients are necessary to break down other nutrients that aid with cellular energy production.

Oats

According to several studies, oats encourage serotonin production, helping manage stress, enhance learning, and improve memory function. The complex carbs in oats mean that they are a slow-burning source of energy. Now, make sure that you purchase rolled oats, steel cut oats, or old fashioned oats. If you eat sugary packets of oatmeal that are processed, sweetened, and flavored, you aren’t doing anything for your health. Load up your oats with berries, bananas, and a drizzle of maple syrup!

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Too often do you hear phrases like, “My mother has Alzheimer’s disease,” or, “My father has dementia.” The sad reality of growing old is that the brain starts to deteriorate. In fact, research shows that roughly one in nine adults in the United States develop some form of cognitive decline. Fortunately, there are daily habits that can drastically reduce your risk of diseases like dementia and Alzheimer’s.

Placing more focus on what goes into your grocery cart and on your plate can help you avoid cognitive decline. Avoiding ultra-processed foods may be one of the best dietary interventions you make. Research shows that these foods, which include things like packaged snacks foods and sugary beverages, are largely responsible for high rates of cognitive decline. This is especially true for people who follow the Standard American Diet. A recent 2022 study indicated that replacing 10% of your ultra-processed food intake with fruits, vegetables, legumes, and whole grains helped reduce dementia risk by 19%. This study followed 72,083 adults 55 years or older for 10 years. The general observation was that providing the body with foods that exhibit brain-protecting nutrients helped improve overall cognition. 

Since food is one of the easiest ways you can improve brain health, why not start eating healthier for your brain? Keep your brain functioning optimally by giving it foods that contain brain-boosting nutrients. Continue reading to learn about which foods benefit your brain. 

Blueberries

Loaded with anthocyanins, which are plant compounds that exhibit anti-inflammatory properties, blueberries may provide protection against oxidative stress and inflammation. Both oxidative stress and inflammation contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries may accumulate in the brain and improve communication between brain cells. Several review studies also concluded that blueberries helped to improve memory and certain cognitive processes in children and older adults. 

Black Lentils

Not all lentils are created equal when it comes to boosting brain health. Black lentils, just like all legumes, are naturally rich in fiber. According to a 2022 study, a diet lacking in fiber may be jeopardizing long-term brain function. Adults should consume 28 grams of fiber per day on a 2,000 calorie diet. In addition to being rich in soluble fiber, black lentils, just like blueberries, contain anthocyanins. A 2021 study found that adults who ate at least half a serving of foods rich in flavonoids experienced reduced their risk of cognitive decline by 20%. Anthocyanins exhibit anti-inflammatory and antioxidant effects that help prevent premature loss of cognitive abilities. 

Tempeh

Adding more protein to your diet isn’t just beneficial for building lean muscle; rather, it may potentially slow brain decline. The American Journal of Clinical Nutrition published an investigative report that tested the associations between yearly protein intake and age-related cognitive decline. The results found that adult women and men who consumed more protein than carbohydrates over several years experienced fewer signs of cognitive decline. Health experts say that your protein should ideally come from wild caught fish, poultry, and legumes. Interestingly enough, plant sources of protein were linked to better cognitive function than animal protein sources. All of this is to say that tempeh is an incredible source of plant-based protein, delivering 20 grams in a three-ounce serving. It is also rich in iron, which helps to transport oxygen throughout the body, including the brain. 

Broccoli

Broccoli contains an assortment of nutrients, but it is the vitamin K and plant compounds that interest researchers in regards to brain health. One cup of cooked broccoli delivers more than 100% of your recommended daily intake of vitamin K. This fat-soluble vitamin helps to form sphingolipids, which are fats that densely populate brain cells. Older adults that consume more vitamin K have better overall cognitive function and memory. The anti-inflammatory benefits of the antioxidants may also protect against cognitive damage. 

Strawberries

According to recent research, strawberries contain pelargonidin, a compound that is more abundant in strawberries than any other fruit. Pelargonidin may be linked to fewer neurofibrillary tau tangles in the brain. Why is this important? Well, abnormal changes in tau proteins in the brain are one of the hallmarks of Alzheimer’s disease. Pelargonidin exhibits anti-inflammatory properties that may decrease overall neuroinflammation. Keeping tau proteins from becoming inflamed may allow for easier transport of nutrients between brain nerve cells. 

Spinach

Popeye’s favorite green is an excellent choice to help keep your cognitive abilities strong as you age. The reason for this is because spinach contains carotenoid antioxidants, including lutein and beta-carotene. Both of these carotenoids may lower the odds of poor cognitive function in women as they age, according to a 2020 study. A separate research study found that middle-aged participants with higher levels of lutein had neural activity that was on par with younger adults. You need to regularly consume carotenoid-rich foods like spinach if you want to experience their full brain-boosting benefits, though. Eating them every once in a while isn’t going to do the trick.

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Everyone is feeling the effects of inflation right now. Your local coffee shop increased prices and so did every grocery store in your city. In fact, grocery store prices are up 12% from last year, and certain food groups are up more than that. That means that if your grocery budget was $500, you can now expect it to be $560. And if you purchase eggs, milk, and beef, for example, they are available at a significantly higher cost.

Even though the cost of living is at the highest it’s been in 40 years, there are things that you need to live. Groceries are necessary and even though they are pricier than they have been, buying food at the grocery store is more affordable than eating out all the time. And if you’re smart about the way you shop, you can save five to 10% a year on your grocery purchases. Read on if you want to learn how to save on groceries.

Search For The Deals

You don’t have to turn into a coupon fanatic, but browsing the weekly ads that markets send out can help you make smarter purchases. On top of that, many grocery stores have digital deals if you download their app. You can often see these deals when you comb the aisles, so you can clip the coupons right there in the store. Looking at what is on sale before you go to the market, though, is a great way to shop on a budget. 

Rethink Your Protein

Foods like eggs, chicken, beef, and seafood typically cost the most compared to other grocery items. It may be more beneficial to consider vegetarian protein options, as they are more affordable. We are not talking about lab meat, i.e. Impossible, Beyond, or any similar brand. Beans, tofu, chickpeas, lentils, and quinoa are more affordable than meat and more nutritious for the body. If you still want to buy meat, consider buying in bulk, as larger portions are cheaper than a lot of smaller ones. 

Buy Reusable Instead Of Disposable

Buying something for $5 that you use once and throw away is a great way to throw away money. If you buy something similar for $10 that is reusable, you can use it over and over again. Reusable products cost more upfront, but they save you money in the long run. Plus, reusable products are much better for the environment, as they don’t contribute to plastic waste. 

Buy In Bulk

While it may cost more initially, buying in bulk from warehouse stores can help you lower your per-unit cost. It’s better to buy toilet paper, paper towels, trash bags, and other household items in bulk because you don’t have to go to the store as often. That also means you save on gas, which has dramatically increased in price. You don’t want to get more than you need, though, especially in regards to produce. For example, you don’t want to buy a large bag of oranges and have half the bag go bad. 

Plan Ahead

Most over-spending that occurs at the grocery store results from entering the store without a plan. The same over-spending can happen if you enter the grocery store on an empty stomach.  Go to the store with a list and don’t buy anything else that isn’t on it. Making impulse purchases may not seem like a big deal, but they slowly chip away at your bank account. Keep your pantry and refrigerator organized, so that you can easily keep track of what you have and what is expired vs. not expired. 

Be Picky With Produce

Americans need to eat more fruits and vegetables, which can seem expensive. There are ways to stretch your dollar and still fill your grocery cart with nutritious ingredients. You can opt for frozen vegetables or fruit to help save money, but make sure there are no preservatives on the ingredient list. Canned beans or chickpeas are not the worst, especially if you get the unsalted varieties. Additionally, make sure you are going to eat what you buy. For this reason, you need to learn how to store your produce so that it stays fresh for as long as possible. 

Start Meal Prepping

When you plan your meals out for the coming days or week, you can both utilize the groceries you purchase, and avoid wasting money by going out to eat a lot. Plus, meal prepping involves making a specific grocery list. It also forces you to look in your pantry to utilize things you may already own. You can find lots of inspiration for meal prep ideas online, so find meals that entice your taste buds and go from there.

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Pregnancy can be a joyful, frustrating, exhausting, and overwhelming experience. In addition to buying maternity clothes and worrying about nursery decor, you want to have the healthiest pregnancy possible. Eating well is one of the best things you can do during pregnancy, as you are growing a little human inside of you. That little human requires proper nourishment for healthy growth, and some specific nutrients are extra important. 

A big topic surrounding pregnancy is prenatal vitamins and supplementation. The vitamin and mineral requirements for each woman is different, but some general recommendations are in place. If you’re expecting, most dietitians encourage a higher consumption of foods rich in folate and iron. Folate works to prevent neural tube defects, while iron supports the development of fetus and placenta. 

What And How Much Should You Eat? 

The best recommendation is to eat a wide variety of foods to give your baby an array of nutrients that contribute to healthy growth. Eating for a healthy baby is not dissimilar to eating for a healthy body. The only thing that is different is that a pregnancy diet is essentially amplified. Current guidance suggests that you should eat as you normally would during the first trimester. Increase your caloric intake by 350 calories per day during the second trimester and then by 450 calories per day during the third trimester. 

Do your best to avoid junk foods, processed foods, and other foods that have zero nutritional value. Both you and the baby benefit from whole foods that are nutrient dense, including fruits, vegetables, whole grains, lean proteins, legumes, and other similar foods. In addition to this, focus on the following five nutrients to contribute to a healthy pregnancy. 

Calcium

During pregnancy, a mother’s body uses calcium from her own bones to support healthy fetal development. Most doctors recommend a calcium supplement to prevent bone loss in the mother. According to research, the recommendation is that pregnant women need 1,000 milligrams (mg) of calcium per day, ideally split into two 500 mg doses. There are, however, calcium-rich foods that you can focus on, some of which include leafy green vegetables, almonds, butternut squash, oranges, okra, beans, peas, lentils, and certain grains.

Folate

Folate plays a large role in reducing the risk of neural tube defects, which are major birth defects that affect the baby’s spinal cord and brain. Two of the most common defects include anencephaly and spina bifida. Folate also supports the developing fetus in the earlier stages of pregnancy. The American College of Obstetrics and Gynecology recommends that pregnant women consume 600-800 micrograms (mcg) of folate per day. Great folate-rich foods include nuts, beans, lentils, eggs, dark leafy greens, and natural peanut butter. 

Iodine

During the first trimester of pregnancy, the baby’s thyroid becomes active. The mother is the only source of thyroid hormone for the baby. Healthy brain function and development are dependent on thyroid hormones, so it benefits the baby for the mother to increase iodine intake. Proper iodine intake can help your baby avoid irregularities in brain development and delivery complications. There are many iodine supplements that are safe for pregnant women to consume, so discuss which one is best with your doctor. 

Iron

Many women lack the proper amount of iron needed for the second and third trimesters. If the body needs more iron than it has available, it’s easy to become anemic. It’s very common for many women to experience mild anemia during pregnancy, due to an increase in blood volume. Lacking sufficient iron can create complications during delivery or reduce oxygen flow to organs and the baby. That’s why many doctors encourage pregnant women to consume either iron supplements or iron-rich foods. Great sources of iron leafy greens, beets, beans, peas, lentils, raspberries, dried fruit, broccoli, and potatoes. 

Vitamin D

It’s not uncommon to have low vitamin D levels, as most people spend more time indoors than outdoors these days. For pregnant women, vitamin D is an essential nutrient because it impacts brain function, blood pressure, immunity, and mood. If a pregnant women is deficient in vitamin D, the risk of abnormal bone growth and fractures in newborns is much higher. It’s also possible to experience delivery complications if vitamin D levels are low. Most health experts encourage pregnant women to take a vitamin D3 supplement for healthy fetal development.

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