Top 5: healthy food for your Brain!

Nutrition is incredibly important for your brain . Healthy nutrition (with the right nutrients, vitamins and minerals) can boost your brain. It is therefore important to realize that the right nutrition can help your brain to function optimally. For example, you can choose to simply take a pile of antidepressants if you often feel depressed, but also remember that food plays a major role in our mental condition. In this article you can read more about the right nutrition for your brain.

Top 5 best nutrition for your brain

Below you will find five nutrients and foods that you should not miss in your daily diet for optimal functioning brains. You will probably not notice the difference right away, but after a few months the condition of your brain will definitely improve!

1. Avocados prevent stress
There is a lot of potassium in avocados. This is a substance that affects your brain in a positive way. Potassium prevents stress. You can also find potassium to a lesser extent in oranges, potatoes, bananas, tomatoes, broccoli, soya beans and apricots.

2. Salmon & other oily fish (omega-3 fatty acids)
Omega-3 fatty acids are very good for improving the basic functions of your brain. You find these polyunsaturated fatty acids a lot in oily fish, including salmon. If you do not like fish, you can also buy supplements at Kruidvat for about 6 to 7 euros per 120 capsules. In that case you should take 2 to 3 omega-3 capsules daily .

3. Vitamin B = must for the brain
The whole family B vitamins is good for your brain. Vitamin B6 ensures that tryptophan is converted to serotonin. This is a substance that makes you feel comfortable (many antidepressants also provide more serotonin). Good sources of vitamin B6 include: whole grain products, beans, dairy products, chicken, turkey and fish.

4. Vitamin C promotes the brain
Vitamin C is perhaps the best known vitamin. Vitamin C is a powerful antioxidant that improves the quality of the cells in your body. Below naturally fall even brain cells, so it is important for your brains to make sure you get enough vitamin C ingested. That way your brain can do their job optimally.

There are strong indications that vitamin C from fruit and vegetables is better absorbed by your body than vitamin C from dietary supplements . Vitamin C is mainly found in oranges, lemons, kiwis and strawberries.

5. Wholemeal food: good brain food
It is not exactly a secret that keeps your brain from carbohydrates . About 20 percent of all carbohydrates that you ingest through your diet are consumed by your brain.

Brains especially like a stable supply of carbohydrates, which is why whole grain products are ideal. Whole grain products (complex carbohydrates) are hard to break down by your body, and it therefore takes a reasonable time before everything is digested. Thus, the flow of carbohydrates remains constant, unlike when you consume simple carbohydrates (sweets, pastries, cookies, white pasta / rice etc.).

Simple carbohydrates or sugars are so easy to process by your body, that a high peak of carbohydrates arises. After such a high peak you automatically get a huge blood sugar drop, and your brain does NOT like that.

Tips For The Male Beard

How Can You Grow Your Beard Faster?

The beard. A symbol of masculinity. Throughout history, Barden has always been associated with strength, wisdom, leadership, masculinity, and virility.

That wise old man from the movie? Always that a beard. The tribe-oldest? The king? A very bearded man on the throne surrounded by clean-shaven subjects.

A beard is a powerful statement: I am a man.

From a psychological point of view: it is a sign of maturity. And from the point of view of the woman: attractiveness and the ability to father children.

But before we move on to exactly how you can stimulate your beard growth to grow your beard faster and thicker, we first answer this question:

For those who do not want to read the whole article, the following treatments are effective:


Combination of vitamin D, calcium, magnesium, strength training, sex & enough sleep.
What is the best way to grow a beard?

The four-week rule for beard growth

You read this article probably because you think you do not have enough facial hair, to grow a nice full and thick beard.

But most beards do not emerge, because the owner underestimates the potential of his beard.

In other words, many men never grow a beard because they believe – erroneously – that their beard is “too spotty”. That it does not have enough coverage to connect, and thus give the appearance of a full-fledged beard.

You have to grow your beard for at least four weeks. Only then do most beards begin to grow densely. Only after a reasonable amount of time, you can evaluate the real status of your beard. 1

Dedicate yourself to growing a beard. Growing a beard requires dedication. Growing a bit of down or a stubble is easy. You only have to wait a few days. Then it only requires basic maintenance maintenance

Do not start too quickly with the trimming and biting of your beard. You probably cut more than you originally wanted. You have to give your beard the time to grow to a reasonable length. This is how you can see the real lines of your beard growth.

After these four weeks you have two choices.

You can continue growing a majestic and natural beard.
You can touch your beard, trim or cut.
Growing a full beard gives you more respect in the beard community, while the shaving makes you more presentable. The latter is best done by a good beard trimmer and / or a visit to a barber.

Do not forget your beard oil . Start by applying beard oil when you start growing a beard. It ensures that your beard looks healthier, younger and better.

Many people underestimate the four-week rule. It is the main reason why most beards never arise.

For most of you reading this guide, this applies. You are here to know growing prematurely. You are aware of the tightness of your horse and it is noticeable.

beard growth

the travel distance of all things can do to stimulate your beard growth. You are here to grow your beard faster. If you miss something, let us know in the comments. If your method is based on scientific research, then we will add it to our list.

‘Women’s Diseases’ In Men

If you think of breast cancer, osteoporosis or anorexia, you immediately see a female patient in front of you. But there are also men who suffer from these disorders.

Men are faced with problems when they have a disease that occurs more often in women. Men are not so quick on the symptoms and diagnose of gynecomastia that may cause breast cancer in males. Moreover, many men are ashamed of having a ‘women’s disease’.

Three ‘women’s diseases’ that also occur in men are explained in more detail:

Breast cancer

Breast cancer

Breast cancer in men is rare. Every year about 13,000 people in the Netherlands are told that they have breast cancer , of which about 100 men.

The diagnosis is often made late. Most men and doctors will not think of this disease if there are complaints and men do not participate in the screening program. A tumor often grows early in the surrounding tissues such as the skin, the nipple and the breast muscle, because men have little breast tissue. As a result, the tumor can already be at an advanced stage at the moment of discovery.

Changes in or on the breast can indicate cancer. For example, a lump, dimple, redness, fluid from the nipple or a wound that does not heal. Only medical research can show whether these symptoms are innocent or malicious, so it is wise to go to the doctor. Broadly, the research and treatment of breast cancer in men is the same as in women.

Because breast cancer occurs mainly in women, most information is aimed at women. OMB has therefore expanded the information for men.


In people with osteoporosis – also called bone decalcification – the bones become fragile, which makes them easy to break. If you have osteoporosis, the body can not produce enough new bone material, or it takes up too much old bone material again, or both symptoms occur.

Osteoporosis gradually develops with age. One in three is affected by women. The hormones estrogen and progesterone protect their bones, but these decrease during the transition . In men, the testosterone level decreases over the years. That is also detrimental to the bone content. One in eight men over the age of fifty-five will receive osteoporosis. Often it gives no complaints and you notice that you have it when you break something.

With the right nutrition and exercise you can strengthen your bones . Bones consist for a large part of lime. That is why it is important to get enough calcium. Three or four portions of dairy (glass of milk, yoghurt box, sandwich with cheese) per day is sufficient. Vitamin D stimulates the absorption of calcium. Walking, jogging and tennis are also good for the bones. The pressure of your own body weight stimulates the production of bone. Moving fifteen minutes a day is already meaningful.


People with anorexia nervosa deliberately do not eat very or very little. They have an irresistible urge to lose weight and are terribly afraid to arrive.

Anorexia is seen as a ‘woman’s disease’, because especially young women suffer from it. Perhaps the fact that women are more focused on their appearance than men plays a role in this. Nevertheless, around five to ten percent of patients are male and this percentage is increasing.

The cause for the development of eating disorders is not known. A combination of factors probably plays a role. The slender ideal, traumatic experiences, but also psychological factors such as distorted body image, low self-esteem and extreme perfectionism.

Is it difficult for women to acknowledge that they have an eating disorder, for men it is quite difficult to assume that they suffer from this ‘woman’s disease’. Because of the small number of male patients and the association with the slender ideal, there is a taboo on it. GPs often overlook anorexia in men, but should pay more attention in view of the severity of the disease and the increase in the number of patients.