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We all know that to stay focused throughout the day, it is important to be well nourished and hydrated. However, do you know that some foods can actually help you focus?
When shopping for brain-boosting foods, look for the USDA Organic label or a local farmers market. Organic foods are grown without synthetic fertilizers, chemical pesticides, preservatives, genetic engineering or sewage sludge.
1. Fruits and Vegetables
It’s challenging to concentrate without being distracted. The news, concerns about family and friends, compelling content online – all of these factors tug at our attention and zap our brainpower and cognition.
Eating a clean, whole foods diet high in dietary fiber, vitamins, minerals and phytochemicals is one way to enhance focus and concentration. However, implementing changes in eating habits requires a lot of motivation and creativity.
Keeping fruits and vegetables readily available is one way to help with this shift in diet. Keeping fresh, washed, ready-to-eat washed fruits on the kitchen counter or storing chopped colorful fruit in a bowl in the refrigerator can make healthy snacking easier and more appealing.
Taking frequent breaks throughout the day also helps boost your focus and concentration. Dr. Leaf suggests using the 50/10 rule during your workday: work for 50 minutes, then take a 10-minute break to stretch, walk, drink water or take a quick nap.
2. Fish
The best brain foods are those rich in Omega 3 fats, which are essential for proper nervous system function and mental clarity. Salmon, herring and sardines are among the best dietary sources of these healthy fats.
Protein-rich foods like eggs are another great way to enhance focus and concentration. Researchers have found that people who consume more eggs experience a rise in the blood levels of tryptophan and serotonin, two neurotransmitters involved with moods and boosting mental energy.
Organic food is usually more expensive than nonorganic options, but coupons and delivery services can help cut the costs for those on a budget. The higher cost is also related to the fact that organic farming is done on a smaller scale and requires more labour-intensive methods without chemical herbicides, pesticides or fertilizers. This leads to lower yields than traditional farming methods. This can be frustrating for farmers who may find it difficult to make a living from growing organic crops and many give up their efforts.
3. Green Tea
The mental and emotional health of a person is heavily dependent on the type and quality of food they eat. Studies show that people who eat healthy and organic foods are less likely to have mood disorders such as depression, schizophrenia or ADHD. Furthermore, those who eat only organic produce avoid the exposure to pesticides and chemicals that are found in conventionally grown fruits and vegetables.
A cup of green tea contains a combination of caffeine and L-theanine, which together help improve alertness, attention and memory. These compounds are also found in oolong, pu-erh and black tea.
These teas are perfect for improving concentration and focus. They are also low in caffeine and come in a variety of styles and flavors. You can try mellow white tea, matcha green tea, or even sweet and fruity blends to meet your preferences. These are great options if you need to boost your focus without the added stimulants.
4. Nuts
Eating nutrient-dense whole foods is one of the best ways to boost your focus. Avoid processed foods high in sugar, salt and saturated fats which can negatively impact your concentration levels.
A diet rich in omega 3 fatty acids and monounsaturated fats can improve mental clarity and mood, increase your memory and your ability to concentrate. Consume a variety of nuts, seeds, beans and leafy vegetables.
Several studies have shown that people who eat regularly consumed nuts, have a lower risk of depression. The SMILES study showed improvements in depressive symptoms after a 12 week dietary intervention which included a serving of nuts a day [6].
Aside from the essential fatty acids, nuts are rich in tryptophan, a precursor to serotonin, and they also contain polyphenols which help stabilize new information in the brain-network. They are also a good source of vitamin E which has been linked to less cognitive decline as we age. The short term stimulant found in caffeine (found in coffee and dark chocolate) can also enhance concentration if used sparingly.
Frequently Asked Questions
What are organic fruit?
Organic food is free from pesticides, synthetic fertilizers and hormones. They also contain more nutrients, such as vitamins A, C, E, and K, plus omega-3 fatty acids. These healthy ingredients make organic food better for our bodies and the planet.
Organic foods are grown with sustainable agricultural practices that help to preserve soil quality, and increase biological diversity. They are produced without harmful chemicals, irradiation, or sewage sludge.
While most consumers associate organics with produce, many organic products include dairy, meat, poultry, eggs, baked goods, personal care items, pet food, and household cleaning supplies.
The USDA defines organic as crops grown in accordance with strict federal regulations. Non-organic methods cannot be used by farmers to grow these foods. They can use approved natural pest control methods such as crop rotation, cover cropping and organic animal feed.
Further, the farmer must be careful about the amount of pesticide and fertilizer he uses in the growing season. GMOs (genetically modified organisms), synthetic growth hormones and insecticides as well as synthetic fertilizers are prohibited by farmers.
Produces labelled as 100% organic meet all requirements. Some farms don't label their products 100% organic, as it could confuse consumers. Instead, they will call their product "made using organic ingredients." "
Do organic foods offer health benefits?
While organic foods may not be suitable for everyone's health, they are healthy for some people. There are certain health benefits to those who consume organic foods regularly.
Organic food is free from artificial fertilizers, pesticides and herbicides as well as hormones, antibiotics and genetic engineering. Organic produce is not grown with harmful chemicals that could pose a risk to human health.
The use of additives in the processing process is also less common. Organic products are likely to be healthier than nonorganic.
Studies show that organic foods contain more nutrients and antioxidants than conventionally grown fruits and vegetables.
While organic farming is generally more expensive than conventional farming, they often produce better results. Organic farming increases soil fertility and biodiversity.
This helps protect against erosion and conserve water resources. Organic farms require less fuel and energy because they don't contain toxic chemicals.
Some people fear that organic foods can be more costly than conventional foods. Prices will vary depending where you live. Organic apples, for example, are more expensive than regular apples.
But if you look at the total price of a basket of both types of fruit, you'll see that buying organic is cheaper.
Do you want to go organic?
It all depends on your personality. It doesn't matter if organic food isn't for you.
You can purchase organic food if it is delicious. Organic food is safer because organic produce is not grown by commercial growers who use pesticides and chemical fertilizers.
Organic agriculture protects our environment by conserving natural resources and promoting biodiversity.
Organic foods are better for us.
According to the Environmental Working Group, organic vegetables and fruits had half the amount of pesticides as non-organic. They discovered that organic apples contained eight more pesticides per gram than non-organic ones, while organic strawberries contained four times as many pesticides.
Studies have also shown that organic foods reduce the risk of mercury and lead poisoning. One study found that organic meats had 33 percent less lead in children than the levels of those who did not eat them. Another study concluded conventional fish consumption should be stopped by pregnant women because it contains high levels of mercury.
Organic food seems to be safer than the non-organic. Experts recommend that you choose fresh fruits and vegetables whenever possible to lower your chance of developing cancer or other diseases.
How can I determine if my produce was organic?
These three labels can help you make sure you're buying organic produce.
USDA Organic Certified - Produce certified by the USDA as being 100% organic.
Certified Naturally Grown - Produce that has passed strict requirements for organic practices but has not yet received certification from the USDA.
Pastured/Free-range - Made from animals that graze on grass and herbs outdoors.
These labels indicate whether the product meets certain criteria.
- There are no synthetic pesticides or fertilizers
- No genetically modified organisms
- No antibiotics are ever given to the animal
- Animals are never given hormones.
- No growth-promoting medications
- No feed additives
- No artificial ingredients
- No irradiation
- There is no sewage sludge
- GMOs are not allowed
- Never was an antibiotic given
- No hormones ever given
- No growth-promoting drug
- No feed-additives
- No artificial ingredients
- No sewage effluent (if it isn't a GMO).
- No irradiation
I hope you found this article helpful.
Why should I choose organic?
Many health issues have been linked to conventional agriculture, including obesity, diabetes and cancer. You must make healthy choices when buying food.
The Environmental Working Group has the following tips for choosing "cleaner" food.
When possible, buy organic fruits and veggies
USDA organic labels should be used on meat, poultry and eggs as well as milk, cheese, yogurt, butter, honey, and other dairy products.
Avoid processed foods that claim to be "natural" and "no additives."
Check ingredient lists carefully. If an ingredient isn’t listed, it might be added during processing.
Frozen and canned meats should be preferred to fresh. Frozen and canned foods often contain less nutrient-rich ingredients like high fructose corn syrup.
Statistics
- Once certified by the USDA, it can fall into one of four categories: "100 percent organic", "organic," "made with organic ingredients," or "made with less than 70 percent organic ingredients. (en.wikipedia.org)
- Popular clothing brands, like Patagonia, are labelled as organic by using 100 percent organic cotton for many of their styles. (en.wikipedia.org)
- Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)
- To provide the highest quality products and services to every customer, with a dedicated workforce that puts the customer first and takes the extra step to achieve 100% customer satisfaction and loyalty. (hollinsorganic.com)
External Links
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- Organic food and its impact on human well-being: ScienceDirect assesses the status quo as well as future research prospects
- Technical note: Simultaneous carotenoid and vitamin analysis of milk from total mixed ration-fed cows optimized for xanthophyll detection - ScienceDirect
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- PubMed Evaluation of the micronutrients in plant foods made by conventional and organic farming methods.
- PubMed: Comparison of the total phenolic, ascorbic acid and freeze-dried strawberry, marionberry, and corn grown with conventional, organic, sustainable agricultural practices.
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- EWG's 2022 Shopping Guide to Pesticides in Produce
- Clean Fifteen(tm). Conventional Produce with the Least Pesticides
How To
Organic food: Are they healthier and better for you?
Organic foods are produced without the use of chemical pesticides and synthetic fertilizers. They are grown naturally without artificial inputs such pesticides and herbicides. Organic farming practices include crop rotation, cover crops, composting animal manure, recycling wastewater, and integrated pest management (IPM).
In 2002, USDA National Organic Program was established. It regulates the handling, processing, labelling and sale of organic products within the United States. Organic agricultural products must be produced in accordance with federal standards as set out by the Federal Food, Drug, and Cosmetic Act. The NOP regulations also require that organic products are free of prohibited substances such as pesticide residues and genetically modified organisms.
There are two types available in the U.S. for producers who want their products to be labeled "organic". One for farmers and ranchers, and one for manufacturers. Both programs require that operations are audited annually to verify compliance with the strict standards. These services are offered by several certifying agencies, including CCOF Certified Organic Farmers & Ranchers and Quality Assurance International. The three organizations all provide verification by third parties that farms have followed strict guidelines for environmental stewardship as well as labour practices and the care of livestock.
According to the USDA's Economic Research Service, organic agriculture accounted for $4.7 billion in sales in 2013. The retail spending on organic products accounted for nearly $1.5 billion in 2013, a 23 percent increase over 2009. The number of grocery stores that sold organic products increased 12 percent over the same period. Spending directly on organic produce grew by 29 percent while that on meat, poultry, eggs and seafood only grew by 1 percent.
Organic food is more expensive, but consumers believe its quality is worth the extra cost. According to a 2015 survey conducted by Consumer Reports, 88 percent of respondents said they would pay more for organic food if it meant higher nutritional value. A Health Affairs study also found that organic food consumers are less likely to develop health problems such as diabetes, cancer, obesity, heart disease, depression, and other diseases.
There is no evidence to suggest eating organic foods can treat or prevent any diseases. However, some studies have suggested that they might be beneficial for your health as they may reduce your exposure of pesticides and contaminants. According to a 2010 review of 31 studies, organically raised beef showed significantly lower levels in toxic chemicals and parasites than conventionally produced beef. A separate analysis of 11 publications from 2012 produced similar results.
The Environmental Working Group released a report in 2014 that analyzed data from USDA's Agricultural Marketing Resource Center. They found that there was a decrease in foodborne illness due to E.coli, salmonella, listeria moncytogenes or campylobacter. The group also noted that the incidence of human illnesses due to E. coli O157 declined among children and adults after 2006, when the USDA started requiring more stringent organic standards for animals raised for consumption.
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