World Water Day 2022: Theme, Significance and Health Benefits Of Drinking Water

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This year, the World Water Day observance is focused on groundwater.

World Water Day: Theme, Significance and Health Benefits Of Drinking Water

World Water Day in held on the 22nd March every year. The day celebrates water and raises awareness about it.

Water plays a major role in our lives. It’s important to drink an ample amount of water daily in order to sustain our lives. Especially, during the summer months when people can suffer from dehydration. Across the world, water and water-related problems are a great concern for societies, governments and scientists alike. To address these problems and bring them to the forefront, World Water Day is observed as a part of the programmes initiated by the United Nations. 

World Water Day in 2022 Theme

This year World Water Day is focussing on groundwater, ways to conserve it and problems related to it. The theme is “Groundwater – Making The Invisible Visible”. The website states, “Groundwater is invisible, but its impact is visible everywhere. Out of sight, under our feet, groundwater is a hidden treasure that enriches our lives. In the driest parts of the world, it may be the only water people have.”


It is important to stay hydrated, especially in the summers. 


World Water Day is an annual United Nations Observance. It started in 1993 as a way to celebrate water and raise awareness of billions of people who are currently living without access to safe water. According to the website, “A core focus of World Water Day is to inspire action towards Sustainable Development Goal (SDG) 6: water and sanitation for all by 2030.”

Health benefits of drinking water

  1. Drinking water helps to flush out toxins. This helps to keep the metabolic system healthy and functional.
  2. It boosts the immune system and improves oral health. It cleanses the mouth and prevents tooth decay. Water also constitutes a major part of the saliva and mucus in the body.
  3. Water improves skin and hair health. Dehydration can lead to premature ageing of the skin and hair problems. Proper water intake can enhance hair growth and volume.
  4. Water also regulates body temperature in the form of sweat. Sweating helps to cool down the body.
  5. Water also helps to maintain body fluid balance.

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Tips to Manage Stress Eating

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Have you ever felt like eating a piece of chocolate cake or a bag of chips after a stressful day at work? If so, you’re not alone. Studies show that stressful events activate systems associated with metabolism, cognition and reward.

What does this mean for your waistline? It means that the candy bar you are reaching for after a stressful event (or a series of stressful events) may be driven by a combination of physiological and psychological factors. 

A woman sits on the couch, eating popcorn.

How does stress affect your appetite?

Studies show that women with high chronic stress levels tend to engage in emotional eating. In addition to psychological responses to stress, there may also be physiological responses. During a stressful event, the body releases cortisol, a hormone that helps the body protect itself. However, if cortisol levels are elevated for a prolonged period of time, such as during repeated and constant stressors, this can lead to increased food consumption, fat storage and weight gain.

Does timing matter?

According to a study from the Johns Hopkins Department of Psychiatry and Behavioral Sciences, timing may play a role in appetite and gut hormone responses to meal and stress challenges. (A challenge is used in research studies to see how people react to different foods or stress factors.) This study showed that the “afternoon/evening may be a high-risk period for overeating, particularly when paired with stress exposure, and for those with binge eating.” This means that your commute home or evening meal may be a time period when you have a greater likelihood to eat more than you should.

To help curb this increased chance, pay attention to snacking habits after a long day of work to help prevent weight gain. Try preparing snacks in advance to control portion size or even using a food journal to track what you eat, how much of it and when.

How can you manage stress eating?

1. Practice mindful eating. Know that your craving may be a result of a stressful event, and then ask yourself, are you truly hungry? Wait a few minutes before eating.

2. Find healthier options. If you still feel the need for a snack, consider a lower-calorie, lower-fat option than what you may have previously chosen. Here are some healthy snacks I enjoy:

  • Something sweet: Cut up an apple and spread some nut butter on it. The combination of carbohydrates, protein and healthy fat should help curb your appetite and satisfy your need for a sweet.
  • Something savory: Consider adding hummus to deviled eggs for a lower-calorie, high-protein snack option.

3. Watch portion size. Instead of taking the whole box with you, put a snack-size amount on a plate. Check the package to see what one serving size is, and try to stick to that.

It’s always a good idea to consult your doctor or a dietitian when you make changes to your diet.

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The Kapil Sharma Show: Sanjeev Kapoor Reveals Nobody From His Family Had Ever Been To Restaurants Ever Since He Became Chef

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He is appearing as a special guest on the show with popular chefs Kunal Kapur and Ranveer Brar.

Celebrity chef Sanjeev Kapoor talks about how he entered the field of cooking on ‘The Kapil Sharma Show’. He is appearing as a special guest on the show with popular chefs Kunal Kapur and Ranveer Brar.

During a conversation on the show with the host Kapil Sharma, Ranveer says: “Fact of the matter is that we watched him (Sanjeev Kapoor) growing up but we don’t know who he watched.”

To this, Sanjeev Kapoor replies: “When I entered this field, at that time, nobody from my family had ever been to restaurants. I didn’t even know what the word chef meant or how it was pronounced. In the house where I used to live, we used to order dosa, samosa, jalebi from Punjab Sweet House. The Sardarji who would cook there would make us dosas and we did not know what or who a ‘chef’ is.”

Kunal also recalls how his grandmother would taunt him that if he did not study well, he would become a ‘halwai’. And this became a reality as he is now a well-known chef.

‘The Kapil Sharma Show‘ airs on Sony Entertainment Television.

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9 Simple Steps to Keep Your Home Kitchen Clean & Sanitary

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Have you ever heard of the phrase, ‘A clean home is a happy home?’ Well this phrase especially applies to the heart of the home, better known as the kitchen. Whether you’re cooking for your loved ones maintaining a clean kitchen is the single most important part of your preparation process. Good kitchen hygiene ensures that people can enjoy your delicious food while remaining happy, healthy, and worry-free — which is the key to keeping your customers coming back for more. 

Ready to learn how to keep your kitchen clean while cooking delicious meals for your home-based restaurant? You’ve come to the right place!  Here are 9 simple hacks to keep your kitchen squeaky clean as you prepare meals for your microenterprise home kitchen operation.

Person Washing Hands Before Cooking

Step #1: Wash Hands Frequently

This step goes without saying, but it’s so important that it can’t be skipped over! The most fundamental way to keep your kitchen AND your food clean is by washing your hands frequently while you cook. Before you begin prepping your ingredients, wash your hands for 30 seconds according to the guidelines provided by the Center for Disease Control and Prevention. Keep your hands clean throughout your cooking process by washing your hands after touching raw ingredients. Also wash your hands after any activity that requires you to touch other items including smoking, eating, drinking, touching trash, or touching body parts including your face. Germs linger everywhere even in unexpected places, so washing before and after you touch items throughout your home ensures that you keep your kitchen clean as you prepare tasty meals for your customers.

Pro Tip: We know it’s hard to stop scrolling, but you can keep your hands extra clean by minimizing phone use while cooking. Phones hold more gems than almost any other item we use in our day to day lives.

Keeping a Clean Kitchen

Step #2: Create a clean cooking space

There’s nothing like the feeling of creating a tasty meal in a clean kitchen! It gives you the physical AND the mental space to get creative with your meals, plus it ensures that everything your food touches is squeaky clean and germ-free. Before you begin cooking wash any dirty dishes, clear away any clutter, and wipe down your countertops and sink thoroughly. You can use sanitary wipes or bleach diluted in water to disinfect any surfaces — both options work just fine! 

Pro Tip: To keep your kitchen clean while cooking, have your go-to cleaning products and sanitary supplies close by so that you can tidy up as you go. Make sure to reset your space by cleaning up any sticky spills after prepping each ingredient to prevent any cross-contaminations or spreading of germs.  

Clean Wooden Kitchen Utensils

Step #3: Sanitize Your Cooking Utensils

Your cooking utensils are some of the most important tools you’ll use in the kitchen, which makes it all the more important for them to be sanitized before they touch any food you’ll be preparing. Before you get to cooking, sanitize your cooking utensils by washing any dishes, pots, and pans and detachable pieces such as blades or handles in hot soapy water. Rinse them in clean water to remove any excess soap or residue, then place your items in a container and submerge them in a sanitizing solution. You can create your own solution by mixing 1 tablespoon unscented chlorine bleach in 1 gallon of warm (not hot) water. Remove your utensils from the solution and let them dry fully before using them to cook. Also, no double-dipping! Do not reuse the same utensils while cooking unless you thoroughly clean them first — especially if you are the designated taste tester.

Pro Tip: Use a different cutting board for the different categories of food you work with so that you never cross-contaminate. This is not only important for sanitation, but it is important to prevent cross-contamination that can cause your customers to become sick or have allergic reactions. We recommend purchasing a pack of color-coded cutting boards to ensure that you never cut up your meat and vegetables on the same board.

Tidy Dry Goods Stored in Pantry

Step #4: Use Best Practices for Washing & Storing Ingredients

Now that your cooking area and utensils are clean, it’s time to make sure the ingredients you’ll be cooking with are clean too. Fresh produce such as fruits and vegetables should be washed under cold running tap water. DO NOT use soap or detergent to wash your produce — cold water works just fine to safely remove dirt. Once your produce is clean, cut any damaged or bruised areas and refrain from using them since bacteria can thrive in these areas of fresh produce. Wash and chop your produce, then immediately place it in the refrigerator to keep it fresh and safe to eat.

After all the hard work you’ve done to clean your kitchen, you wouldn’t want it all to go to waste by spreading even more germs in the process, right? According to the USDA, it is not recommended to wash raw poultry and meat because bacteria can easily spread to other foods utensils and surfaces.  The best way to keep your meat bacteria-free is to simply cook it at a minimum internal temperature of 145 °F. This is also the best way to maintain the highest kitchen sanitation standards by preventing the spread of food-borne bacteria from splashing over different surfaces where you typically prepare meals.

Step #5: Keep Your Prep & Cooking Space Dry at All Times

Damp areas in your kitchen are the perfect breeding ground for bacteria to spread, so do not let wet items sit around for too long. Wipe up any spills or messes made while you’re cooking as soon as they happen. Instead of using sponges and towels so frequently, consider using disposable paper towels or wipes. 

Also remember to disinfect your hand towels and sponges weekly. You can throw your kitchen towels into the washing machine with your laundry. To clean your sponges, saturate them in water and microwave for 1 to 2 minutes, then dry thoroughly. Or you can soak your sponges in bleach or vinegar to disinfect them before rinsing them out.

Step #6: Handle the disposal of waste and garbage properly

Cooking can easily become a messy task that leads to the accumulation of tons of trash — especially when you’re cooking for a large number of people. Don’t let your garbage pile up on you while you cook! Keep separate disposal methods handy for the different types of garbage you’ll create: one for cans or bottles such as a recycling bin, and one for scraps of food such as a compost bowl.  This will help you skip multiple steps during your post-cleanup routine and it will lower the risk of any potential cross-contamination of bacteria.

Woman Taking Baked Cookies Out of the Oven

Step #7: Be aware of recommended cooking times for all ingredients

When cooking for customers of your home kitchen, adhering to all recommended cooking times for ingredients, especially raw foods, is essential to kitchen sanitation. Cooking times aren’t only important because they ensure that your meals are fully cooked and ready to eat, they’re also important because they ensure that the ingredients have been cooked long enough to kill any bacteria or germs. 

Thaw foods by using the refrigerator, microwave, oven, or by placing sealed packages in cold running water. Do not thaw food on your kitchen counter under any circumstances. The outer layers of the food will warm before the inside thaws, and bacteria will grow and spread in these conditions. 

If you can’t serve your food immediately once it is hot and fresh out of the oven, put it in the fridge or freezer as soon as it’s cooled or within 2 hours of preparation.

Step #8: Keep Your Meal Packaging Sanitary

Since your customers will be picking up their tasty meals to go, you want to make sure their food stays clean and germ-free from beginning to end! Before you pack their meals in your preferred packaging, thoroughly sanitize and dry them. Similar to your cooking utensils, you can sanitize your meal packaging by washing them in hot soapy water. Rinse them in clean water to remove any excess soap or residue, then let them dry fully before packing your meal orders. For the safest meal packaging options for your to-go orders use new, disposable packaging such as biodegradable and compostable food packaging items to minimize single use plastic or styrofoam waste and stay eco-friendly.  

Woman Writing Kitchen Cleaning Schedule in Notebook

Step #9: Have a Cleaning calendar for overall kitchen maintenance

Prepping your kitchen to cook will always require some additional time, but you can make this process a bit easier for yourself by creating a regular routine for cleaning different parts of your kitchen. 

 A cleaning schedule is essential for your home-based restaurant because it ensures all food preparation areas are kept clean and sanitized at all times. It also creates a simple and easy reference for everything that needs to be done to keep each area of the kitchen clean. 

To create a cleaning schedule, walk through your kitchen and make a list of all the items that need to be cleaned on a regular basis. Include everything from pots, pans, and equipment to walls, floors, and doorknobs. Once you have everything listed, take notes on how it is cleaned, how often it needs to be cleaned, and what materials are needed to clean it. Break this list down into daily, weekly, and monthly tasks and add this schedule to your phone so you can always make sure that your kitchen is nice and clean before preparing meals for your customers.

Proper sanitary practices have always been important but amidst the COVID-19 pandemic, it’s become even more essential for the food industry to gain the trust of their customers by taking the utmost care to create the safest and healthiest experience possible. Follow these simple kitchen cleaning steps to keep your cooking space squeaky clean so your customers can enjoy your tasty food without the fear of catching germs!

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The Ultimate Guide to Storing Every Type of Food in the Refrigerator for Long-Lasting Freshness

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Every year, the United States throws away nearly 40 percent of its food. According to the United States Department of Agriculture, that adds up to more than $160 billion wasted per year.

There’s nothing worse than being forced to toss (previously) perfectly good produce, dairy, or meat just because it was stored in an improper way. Here’s exactly how to organize foods inside your fridge so they’ll live their longest and best-tasting life—your wallet and the world as we know it will thank you, too. Once you read these storage tips, be sure to read our comprehensive guide to how long you can store every type of food next.


  • Store all leftovers in leak-proof, clear containers or wraps. Airtight containers help your food stay as fresh as possible.
  • Follow the ‘first in, first out’ rule: Always eat the oldest foods first.
  • Refrigerate leftovers within two hours of cooking. And there’s no need to wait for piping-hot foods to cool down before storing them―modern refrigerators can handle the heat.
  • “Throw away all perishable foods that have been left in room temperature for more than two hours (one hour if the temperature is over 90°F, such as at an outdoor picnic during summer),” says the USDA on its website.
  • Divide leftovers into small, flat containers so that they cool faster. Some bacteria spores survive the cooking process and may germinate if the food is at room temperature long enough.
  • Check that your fridge is set at 40°F or below. And don’t just rely on the pre-programmed settings—rather, enlist help from a refrigerator thermometer.
  • Don’t refrigerate leftover soup broth, tuna fish, cranberry sauce, or other foods in cans. Once a can is opened, residual metal on the rim can leach into food and leave a metallic taste.
  • The USDA recommends using refrigerated leftovers within three to five days or freezing them for up to four months. 

Meat, Fish, and Poultry

  • You want these in the coldest spot in your fridge, often but not always at the bottom, ideally stored in their own drawer. If your fridge allows you to adjust the temperature of the meat drawer, set it to 29° F.
  • Keep all fresh meat, fish, and poultry in its store wrapping, as re-wrapping increases the risk of exposing the food to harmful bacteria. If the item didn’t come in a Styrofoam tray, slide a plate underneath it to catch any drippings.


  • When you buy something new, like a fresh gallon of milk, rotate the older items to the front so that they can be used before the expiration date.
  • Leave cottage cheese, yogurt, eggs, sour cream, milk, and cream in the containers they came in. However, if you transfer milk to a pitcher or sour cream to a serving bowl, don’t return them to the original containers. Instead, tightly cover the pitcher or bowl with plastic wrap.
  • Store hard cheeses in the store wrapping until you use them, then wrap them in wax paper, foil, or loose plastic.
  • Plastic milk bottles make more sense than cardboard cartons, since bacteria can grow near the cardboard spout and enter a glass of milk every time you pour. Nevertheless, as long as you use the milk within its shelf life, it should be safe to drink.
  • Whatever you do, don’t store your milk in the door—it’s the warmest spot in the fridge. The door should be used for nonperishable drinks and condiments only.

Fruits and Vegetables

  • Keep fruits and vegetables separate and store like with like: Apples with apples, carrots with carrots, bananas with bananas. Fruits and vegetables give off different gases that can cause others to deteriorate.
  • Leave refrigerated produce unwashed in its original packaging or wrapped loosely in a plastic bag. (There are exceptions, such as mushrooms and herbs.)
  • If your greens seem sandy or dirty—think lettuce from the farmers’ market—rinse and dry them well, then wrap them in a paper towel before placing in a plastic bag. Otherwise, avoid washing your produce before refrigerating it. The dampness can make it mold and rot more quickly.
  • Fruits and vegetables stored at room temperature should be removed from any packaging and left loose. 
  • Store cut fruits and vegetables in the fridge in perforated or unsealed plastic bags to maintain a moist environment yet still allow air to circulate.
  • Keep citrus at room temperature. However, once your lemons, limes, or oranges are past peak ripeness, storing them in the fridge will help them last longer (same goes for tomatoes and avocados). If your citrus starts to turn, you can slice the fruit up and freeze it: frozen citrus is great as ice cubes for drinks.
  • Onions, potatoes, and shallots should be stored in a cool dark place to keep them fresh, like a basket in a cupboard or a cellar. Avoid storing these products in plastic bags as this encourages spoilage. Once cut, onions should be stored in a resealable bag in the fridge where they will last for around a week, or stored in a container and kept in the freezer.
  • If you won’t be eating them immediately, buy bananas when they’re still slightly green and store them away from other fruits in the fruit bowl (they release high amounts of ethylene gas, which as mentioned can cause other fruits to go off more quickly). Consider using a banana tree to keep them separated and minimize bruising.
  • Keep apples in an uncovered fruit bowl on the countertop and make sure to store them out of direct sunlight.


What are probiotics and why one should have them daily

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What are probiotics and their health benefits?

A combination of live bacteria and/or yeasts, which is beneficial for your body and lives in it is called probiotics. Speaking in general, bacteria are constantly seen in a negative light which can cause illness. However, probiotics are made up of good bacteria which keep the body healthy. (Images courtesy: iStock)

How do probiotics work?

The role of probiotics is to maintain the body’s health as it keeps it neutral. The good bacterias present in probiotic makes you feel better by restoring the balance in your body. It also supports the immune system while helping you digest food easily. All it requires to maintain this balance in the body is to eat a diet rich in nutrition.

Probiotics in food

There are several foods that are rich in probiotics and are recommended to consume daily for a well-balanced body. Some of them are so common that you might have been eating them unknowingly. Some of the common foods that have probiotics in them are – yoghurt, buttermilk, sourdough bread, kombucha, tempeh, cottage cheese, fermented pickles, sauerkraut, kimchi and miso soup.

Benefits of probiotics

It has been said earlier that probiotics stimulate the growth of good bacterias, thus it helps in improving the digestive system and immune system, which further helps in keeping various diseases at bay. Here are some of the common benefits of having probiotics daily.

Good for gut and helps in weight management

While gut bacteria play an important role in boosting metabolism, which is involved in everything from digestion to energy production and storage and even appetite regulation. As the microbes help in breaking down food, it is a good reason to include probiotics in the diet so that a healthy weight can be maintained.

Good for skin health

It isn’t just the gut, but probiotics work like magic on skin health. You can literally apply a few foods on the skin or just consume them to get the benefit of skin health. For example, a pack made of turmeric and yoghurt is suggested for clear skin. This is because the microbes present in yoghurt boosts the good bacteria present on the skin.

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7 Natural Face Packs Our Grandmothers Used for Beautiful Skin

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You may have always wondered the magic behind your grandmother’s healthy and glowing skin. Well, as they say, old is gold, especially when it comes to taking care of your skin and hair, purane nuskhe  from our grandmothers were the best and the most effective. Whether it is to cure suntan, acne, dry skin or oily skin, she had the perfect solutions to all your beauty problems using natural homemade face packs. Let’s go back to them as healthier alternatives to our beauty regime. 

1. Coriander leaves and turmeric powder face pack for blackheads

A face pack of coriander leaves and turmeric powder makes a great solution for excessive blackheads on your face especially on the nose. The pack helps in shrinking large pores. Coriander acts as a caustic to clean dirt, blocking the pores of your skin. Turmeric helps in pulling out excess oil in your skin pores.

How to make?

Blend coriander leaves with two teaspoons of turmeric powder to make a fine paste. Apply this paste on your face and keep it overnight. Wash it off the next morning with cold water. Follow this routine at least twice a week to get rid of blackheads easily.


2. Curd and gram flour face pack for dry skin

The curd and besan face pack makes for an amazing way to nourish dry skin and remove dead cells. Besan acts as a cleansing agent for the skin and curd has a moisturizing effect.

How to make?

All you need to do is to mix two tablespoons of besan, one tablespoon of curd, one teaspoon of honey and a dash of turmeric to make a smooth paste. Apply evenly on your face and leave it for about five minutes and wash it off with cold water. Try repeating this regime regularly. Curd is a natural moisturizer, honey cleanses your skin and turmeric works as an antiseptic that maintains the pH levels of your skin. All these ingredients put together will heal your dry skin naturally.


3. Multani mitti with lemon juice face pack for pimple scars

Multani mitti is known for its healing properties against acne and blemishes. Rich in magnesium chloride, it helps in reducing acne scars and keeps the skin clean. Turmeric is an antiseptic to maintain the pH levels of your skin and the acidic content in lemon extracts the dirt and keeps the skin germ free.

How to make?

Mix together two teaspoons of multani mitti (fuller’s earth) with a dash of turmeric powder and half a teaspoon of sandalwood powder. Make a smooth paste with lemon juice (add milk depending upon the skin type). Apply this face pack on your face and keep it until it dries off. Wash with cold water.

multani mitti

4. Saffron face pack for improving skin tone

Saffron is known for many healing properties. It is a rich source of iron, potassium, calcium, selenium, zinc and copper and vitamins including vitamin A, folic acid, niacin and Vitamin C. Saffron helps improving your skin tone and clears dull skin. It helps remove dark circles and fine lines. The face pack below with saffron will help increase circulation of blood bringing a perfect glow.

How to make?

To make a brilliant saffron face pack take about three to four strands of saffron and soak them in two teaspoons of water overnight (the color of the water turns golden yellowish). Now add one teaspoon of milk, dash of sugar and a few drops of coconut oil to the saffron infused water. Immerse a piece of bread in this mixture and apply this mixture on your face with this piece of bread. Keep this pack for about fifteen minutes before washing it off with cold water. Pat dry your face and repeat this at least two to three times a week to get the best result.

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5. Fenugreek (methi) face pack to cool the skin

Fenugreek or methi is known for its cooling properties and to cure inflammation and discomfort caused by pimples. The antiseptic and antibiotic properties of methi seeds heal skin infections too keeping your skin hydrated and clean.

How to make?

There are two way to make a simple methi seed face pack- one is to boil a few methi seeds in one cup of water and when the seeds start to get softer, allow the water to cool down. Use this water all over the face by patting it with a cotton ball and leave it on for one to two hours. It will immediately give you a cooling effect and help redness on your face.

The other way is to soak two to three teaspoons of methi seeds overnight and grind them into a paste. Rub the paste on your face and allow it to dry before washing it off. You can store this face pack in the refrigerator for about a week.


6. Aloe vera face pack to remove sun tan and black spots

Aloe vera has always been known to be used in cosmetics and beauty concoctions since the times of Pharaohs in ancient Egypt. It was used as a treatment for various skin conditions and many internal disorders. The leaves have amazing compounds like mannans, lectins and polysaccharides among others. It is best used for removing sun tan and dark spots caused by the sun. 

How to make?

Squeeze the aloe vera gel out of the leaves into a bowl. Add a few drops of lemon in the gel. Use your fingers to mix both the ingredients and apply it on your face. Keep it for around 20 minutes before washing it off with cold water. Do not apply any moisturizer post the application of this face mask as aloe vera itself is a great moisturizer.

aloe vera gel

7. Lemon and honey face pack or oily skin

Lemon is an excellent source for cleaning the skin, eliminating dead skin cells and reducing oil secretion. Honey has various antibacterial and antiseptic properties that help reduce oil secretion further avoiding pimples and acne from coming back.

How to make?

Mix lemon juice extracts and honey together in a bowl. Apply this mixture on your face and let it dry for about 15-20 minutes before washing it off. This will relieve you from excessive oily skin and make the skin supple and moisturized.

honey lemon 620

We absolutely love these face packs. Do let us know which one tops your list and if you would like to share any secrets from your grandmother’s treasure. 

23 Brain-Boosting Foods That May Keep You Sharp

Keep your brain healthy and sharp with these nutrient-dense, brain-boosting foods, from berries to bone broth.

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Brain-boosting foods

Following a healthy and well-balanced diet is good for you physically, and it’s also beneficial for your brain health. Certain foods contain nutrients that help keep the brain healthy, including healthy fats, fiber, protein, vitamins, and antioxidants. These nutrients may enhance memory and concentration and even offer protective effects against brain diseases, including Alzheimer’s and dementia.

Read on to reap the brain-boosting benefits of these 25 nutrient-dense foods. (Plus, 33 healthy foods that are more nutritious than you realized.)

Forest fruit fresh berries colorful assorted large mix overhead in studio on dark background



Strawberries, blueberries, and blackberries contain antioxidant properties that boost your health and even your brain health. “Large studies show some promise for berries and brain health, particularly in slowing cognitive decline,” says Ginger Hultin, RD, a spokesperson for the Academy of Nutrition and Dietetics. “A huge study found that women who ate more blueberries and strawberries saw an association with slower cognitive decline. Berries are high in flavonoids, especially anthocyanins, which are antioxidants that can cross the blood-brain barrier and possibly positively affect areas of the brain associated with learning and memory function. The reason for these positive results may be due to the antioxidant and anti-inflammatory properties of the berries. The portion size used in the study was just half a cup of berries, and eating them daily appears to yield the best results.” Discover how berries at breakfast could help you lose weight.

Chopped dark chocolate


Dark chocolate

Great news for dark chocolate lovers: Research suggests it has brain-boosting powers, including enhanced cognitive function, reduced risk of dementia, and improved performance on memory activities. For example, a 2018 review in the journal Nutrients found that more than 50 mg epicatechin/day, a flavanol found in cocoa, tea, berries, and other fruits, yields cognitive benefits—especially in tasks involving memory, executive function, and processing speed in older adults (>50 years old) who took epicatechin for a duration of 28 days or longer. Find out exactly what happens to your body when you eat chocolate.

walnut kernel



Many nuts are helpful for brain health, but walnuts are the only tree nut that are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that’s converted to the omega-3s DHA and EPA within the body. The nuts have been linked to improved cognitive performance in adults. In a 2015 study, published in The Journal of Nutrition, Health & Aging, researchers found adults between the ages of 20 and 59 years old, who consumed higher amounts of walnuts, showed better cognitive test scores. (Keep in mind the study was funded in part by the California Walnut Council.) Here are 7 more foods loaded with omega-3 fatty acids.

green fresh broccoli close up



Cruciferous vegetables like broccoli contain the compound sulforaphane, a substance that a 2017 study in the Journal of Cerebrovascular Disease & Stroke suggests could protect the brain. Broccoli also offers vitamin K, important for healthy brain function. In fact, an older study assessed the dietary intake of patients with early-stage Alzheimer’s disease and found that they got considerably less vitamin K from their diet than people without the disease. (Watch out for the worst foods for your brain that you should be avoiding.)ADVERTISEMENTADVERTISEMENT

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Concord grapes

Although these grapes are available for just a short time each year, you can also get their benefits through 100 percent grape juice made with Concord grapes. And the grapes can help aging adults with brain issues. In a study published in the Journal of Agricultural and Food Chemistry, for instance, older adults with age-related cognitive decline regularly drinking Concord grape juice saw a positive impact on memory function and also had increased blood flow to areas of the brain linked with memory. (Some of the study authors were employed by Welch Foods, Inc., which manufactures grape juice.) Grapes are just one of the anti-inflammatory foods that help reduce pain, so arthritis suffers will want to take note.

raw fish salmon fillet close-up


Oily fish

The brain needs plenty of omega-3 fats to stay healthy. And oily fish such as salmon, mackerel, trout, herring, sardines, and tuna offer the omega-3s EPA and DHA. Keeping the brain fueled with DHA and EPA is important since the brain is the body’s fattiest organ. DHA especially may be particularly important for brain health in older people who are not cognitively impaired, suggests a 2017 study in the Journal of Alzheimer’s Disease. And deficits in these omega-3s have been associated with neurodegenerative disorders, although more research is needed. This handy chart will help you choose fish with the highest omega-3 content.

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You may have heard that the cholesterol in eggs is a concern, but it’s now thought you can safely eat an egg a day. In a 2017 study in The American Journal of Clinical Nutrition, Finnish researchers found that eating eggs may boost brain power, and much of the benefit may be due to choline⁠, which is an essential nutrient important for metabolization⁠. The researchers monitored the diets of about 2,500 men without dementia for about 22 years. Not only were regular egg eaters less likely to develop dementia or Alzheimer’s disease, but it was linked to better performance on cognitive tests. Enjoy eggs on hummus toast, a breakfast Panini, or one of these 55 delicious egg recipes. Here’s more information on egg nutrition too.

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Pumpkin seeds

Seeds can be great for the brain, and pumpkin seeds may be especially helpful. These little delights offer ALA omega-3s. They also contain magnesium, which is believed to play a role in mood and brain function, as well as zinc, important for healthy brain function. A quarter cup of pumpkin seeds provides you with 15 percent of the daily value for zinc. Pumpkin seeds are just one of the 6 super seeds you should be eating.

Sage herb - still life



It’s an old wives’ tale, but sage really may help sharpen the mind. According to preliminary research in the journal Advances in Nutrition, extracts or essential oils of the herb may help memory as well as mood, attention, and executive function. Sage is one of the healthy herbs that can boost your brain and also, take a look at these 10 healing herbs and spices.

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This dairy drink provides choline, a nutrient important for brain health. Pregnant women really need to focus on choline because it plays a role in the early brain development of infants. In addition, a handful of observational studies have connected cognitive performance in adults with higher choline intake and plasma concentration. And some researchers believe that some natural component in milk that may help protect against insulin resistance and type 2 diabetes.

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Turmeric has a seemingly endless list of health benefits—including helping to relieve digestive issues such as heartburn and gas. Much of the research done on turmeric has focused on curcumin, a substance in turmeric. In terms of brain health, a 2016 study in the British Journal of Nutrition found that a group of older adults receiving a curcumin supplement did not have the cognitive decline experienced by a group that didn’t take the supplement. Turmeric is thought to be an anti-inflammatory powerhouse; here’s exactly how much turmeric you need to take to reduce inflammation.



Cocoa powder

Talk about a healthy ingredient with very few calories—as long as you stick to the unsweetened variety. “Pure cocoa powder contains brain-boosting compounds, including a large number of antioxidant molecules, mainly flavonoids,” says Hultin. “The main one is epicatechin. These compounds do make it into the brain and have been linked in some studies to positive outcomes in learning and memory areas. Epicatechin is a special antioxidant and appears to improve cognition in studies. Aside from antioxidant capacity, another way cocoa could help our health is through improved cardiovascular health—better blood flow to the brain for more oxygen and nutrients.” Eating cocoa can actually help prevent and treat diabetes.

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Kale has been in the spotlight for years, and it even has its own day: National Kale Day is the first Wednesday in October. Kale is packed with plenty of nutrients, including vitamin K, vitamin A, vitamin C, and the mineral manganese. And green leafy veggies like kale may help your brain: In a 2017 study in Neurology, people eating leafy vegetables daily experienced the cognitive function of people about 11 years younger, compared to people eating little to no leafy green veggies. Here are 4 creative kale recipes to try right now.ADVERTISEMENTADVERTISEMENT




Beets contain high levels of dietary nitrates, which your body converts to nitric oxide—and that relaxes blood vessels in the body and increases blood flow to the brain. In a 2016 study in The Journals of Gerontology: Series A, older adults, with a mean age of 65.4 years, who exercised and drank beetroot juice for six weeks, experienced brain benefits. Their brain networks had a similar appearance to those of younger adults. Note that more study is needed since other research on beetroot juice and the brain is mixed. Discover why beets are a superfood vegetable you should really stop avoiding.

By The Penny Hoarder — How many times have we fallen for this?

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Olive oil

A Mediterranean-style diet is often hailed for its health benefits, including helping to protect brain health. Olive oil is made from olives, which offer health-helping polyphenols. A 2016 study in the journal Current Medicinal Chemistry suggests these polyphenols may lower risk for certain neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and stroke. Use olive oil in anything from a bean salad recipe to baked chicken to a vegetarian grain bowl. Want more healthy meals for your dinner rotation? Here’s how to introduce health-boosting Mediterranean foods into your diet without even trying.

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Bone broth

The hype about bone broth has grown over the past few years and much of it is warranted. To make bone broth, you take—you guessed it, bones (such as chicken bones), bake them at a low temperature in the oven until they brown, then simmer, often along with veggies like onions and herbs and seasonings. The main draw of bone broth is its high protein content, and the brain requires protein to optimally function. Add bone broth to homemade soup, or use it to sauté vegetables.

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Beans offer fiber and protein, which help keep you satiated for longer to provide sustained energy. Beans also contain ALA Omega-3s to support brain growth and function; go for navy and kidney beans for a bigger ALA fix. Beans also provide carbohydrates, which are converted to glucose to fuel the brain—the organ’s preferred source of energy. Garbanzo beans, also known as chickpeas, provide magnesium, which helps keep the brain functioning optimally. Don’t miss: The 5 health benefits of beans—plus 5 surprising risks.

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Tea is often credited with aiding weight loss and helping prevent cancer, but many scientists believe the drink is just as beneficial for the brain. Many teas contain caffeine, an instant energy booster, but tea also delivers the more calming amino acid L-theanine, which can help relax you without causing drowsiness. And drinking tea, particularly green tea, could help reduce your risk of cognitive disorders, according to a large 2017 study in the journal Oncotarget. Plus, check out these 8 benefits of tea you never knew.

Grilled Beef Steak



Iron is vital for good health; without it, your red blood cells could not carry oxygen to from the lungs to the body’s tissues. Beef contains the most easily absorbed type of iron, heme iron. If you don’t eat meat, the best iron-offering foods for vegetarians include eggs, beans, iron-fortified cereal, and whole grains. Just be sure to pair any plant-based sources with a food high in vitamin C, such as citrus to boost absorption. Iron deficiency often goes undiagnosed, though fatigue is a common sign.

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Yerba mate

In South America, yerba mate is just as common as coffee is in the U.S. The beverage mate is brewed from the leaves of yerba mate. This hot drink is believed to have a stimulant effect, which may help enhance short-term brainpower. According to yerba mate manufacturer Guayaki, yerba mate contains 24 vitamins and minerals, 15 amino acids, and an abundance of polyphenols. Besides caffeine, yerba mate provides two compounds, theobromine and theophylline, which work together to provide unique, mild stimulant effects. Enjoy a cup of yerba mate in place of your morning coffee.

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For a brain-boosting breakfast, you can’t go wrong with whole-grain oats. The brain relies on glucose for fuel, and healthy carbs like oats are a great source. Oats have an advantage over other carbohydrates in that they’re low on the glycemic index—meaning oats won’t jack up your blood sugar as quickly as some other foods. In fact, in part thanks to their fiber content, whole-grain oats are broken down slowly by the body. Your brain will reap the benefits for hours. Oats also contain B vitamins, iron, and magnesium. Best of all, oats really are a convenience food; try these 10 doctor-recommended oatmeal ideas.

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Make lentils a staple in your soups and salads, and your brain will thank you for it. Lentils are packed with folate, a B vitamin shown to help boost cognitive performance. The vitamin can also play a role in decreasing levels of the amino acid homocysteine. This is important because too-high levels may impair brain functioning as you age. Finally, a favorite go-to for vegetarians, lentils are one of the 9 complete protein foods that aren’t meat.

Top 5 sweet vrat recipes especially for Maha Shivratri

Since ancient times, India has had a rich long-standing culture of festivals and celebrations. Maha Shivratri is truly one of them. On this day, devotees celebrate in honour of Lord Shiva, chant the mantra ‘Om Namah Shivay’, and follow a special fast.

There are various mythological folklores explaining why this Hindu festival is so auspicious. Some believe that it was on this day Lord Shiva married Goddess Parvati making it so special; some think that this day is a celebration of the event of Lord Shiva saving the world during Samudra Manthan, a mythological episode of churning of the ocean of milk; whereas others say that it was on this day when Lord Shiva manifested himself in the form of a Shiv Lingam for the first time ever, making this day holy.

Thus, this day is celebrated throughout India in a unique manner. It is the day to honour Lord Shiva and express the gratitude whole heartedly. It is believed that if a devotee observes a fast and worship Lord Shiva on this day with sincerity, pure devotion and love, he/she would be blessed with immense happiness and prosperity.

Besides that, fasting helps the body detoxify and that aids in meditations. Especially in this fast paced world, such a conscious effort helps individuals in the long run.

As the name suggests, Maha Shiv Ratri or The Great Night of Shiva, devotees worship the Shiva Lingam throughout the night by offering bael (wood apple) leaves, milk, curd, honey, rose water, etc., whilst chanting the mantra, Om Namaha Shivaya.

On this day, many observe a very strict fast where they only consume a diet specially formulated for the occasion; truly, maha shivratri vrat food is quite specific. Different people consume different foods during this vrat depending on their culture or the region that they live in. Some abstain themselves from water, some avoid salt or replace it with Sendha namak (rock salt), while most others observe a fast where they avoid onion, garlic, rice, pulses or wheat. During this time, Sabudana recipes like Sabudana Khichdi and sabudana vada, or Vrat recipes without salt, and vrat recipes with potatoes,or recipes made using Singhare ka atta (water chestnut flour) are mostly in demand.

But we think, any celebration or festivities are incomplete without sweets. So instead of the usual vrat recipes, we have brought to you some mouth-watering, sweet, maha shivratri vrat food ideas to make this occasion even more special. So, now, you don’t have to keep thinking of what to eat during maha shivratri vrat or fasting or upvaas. Check out the list we curated specially for you.

  1. Sabudana Laddu

Sabudana or sago is really almost irreplaceable for an upvas. So one of the sabudana recipes that we suggest is the Sabudana laddu. Roasted sabudana or sago pearls crushed into a fine powder and mixed with desiccated coconut along with some flavourful ingredients and made into laddu, will surely put you in awe. A quick bite sized laddu always impresses everyone, doesn’t it? So, you must try this sabudana recipe for fast. Watch the step by step process of how to make it by simply clicking on the link below.

  1. Nariyal Aur Sabudane Ki Kheer 

The next sweet sensation is filled with the goodness of coconut (nariyal). It is a unique and tastier version of usual sabudana kheer. This recipe with sabudana wins million hearts in a jiffy. Tender coconut, coconut milk and soaked sago along with jaggery (Gur) make it a kheer which no one can resist. It is a very simple recipe, so you can make it quickly and use the rest of the time to sip on it. Sounds like a plan, doesn’t it? Garnish it with nuts of your choice and serve it chilled or warm, whichever way, it tastes delicious. Click on the link below to watch the recipe and try it out on this Maha Shivratri.

  1. Mango sago pudding

Next one is a combination of sago and our favourite ingredient, mango! Although mangoes aren’t in season, you can still incorporate ripe mango pulp from the tin and make this tasty mango sago pudding. Soaked sago, mango pulp, with the flavour of cardamom make it an out-of-this-world pudding. To make it look and taste even nicer, dress it with desiccated coconut on the top. Serve it chilled and impress all the family members. It is surely a unique recipe, check out how to make it by clicking on the link below.

  1. Badam Doodh

The easiest and filling option to have on a vrat day is this badam doodh. So, how can we forget a glass full of warm badam doodh (milk)? Surely, it isn’t a new recipe but drinking milk keeps the tummy calm. Plus if it is so rich with nuts, you cannot say no to it. Start off your day with this and you’ll have more energy for the rest of your day. Here is a quick and easy recipe especially for you.

  1. Kesar Lassi

Last but not the least, the show stopper after a busy day is – Kesar Lassi. A pinch of saffron and the flavour of cardamom mixed with yogurt will calm you down from the hustle and you can call it a day. Learn how to make a creamy, cold Kesar Lassi to sip on this Maha Shivratri. Click on the link below now.

Visit FoodFood for many more amazing fasting recipes that you can learn and make on this special occasion.

Happy Maha Shivratri!