Want to remember your dreams? Add these 7 super foods in your diet!

Do you remember any of your dreams when you wake up in the morning? Or do you feel frustrated when you can’t recall anything?

According to a study, eating foods like, fish and sweet potatoes can help you remember your dreams.

The study was spearheaded by experts from the University of Adelaide, and the results showed that consuming foods rich in vitamin B6 can help individuals recall what they dreamed about even after they wake up.

Foods rich in vitamin B6 are:

Carrots

A medium-sized carrot stick contains almost the same amount of vitamin B6 as a glass of milk. Carrots also contain fiber and lots of vitamin A.

Chicken liver

Chicken liver is full of nutrients like folate, protein, and vitamins A, B6, and B12. Vitamin B6 helps the body break down and use protein efficiently.

Chickpeas

Legumes like chickpeas are full of vitamin B6, fiber, and protein.

Green peas

Green peas are rich in fiber and vitamins A, B6, and C.

Spinach

Aside from vitamin B6, spinach also contains iron and vitamins A and C.

Sweet potato

A medium-sized sweet potato contains fiber, magnesium, and vitamins A and B6.

Tuna

Vitamin B6 can help produce hemoglobin, the protein that carries oxygen through the blood. Tuna, especially varieties like albacore and yellowfin, are full of vitamin B6.

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7 easily available foods laced with vitamin C for a healthy brain

A study shows that vitamin C is linked to healthy brain and nerve functioning.

According to the CHALICE Cohort Study, an Australian research effort, levels of the nutrient correlate with markers for cognitive and metabolic health in individuals around the age of 50.

Vitamin C provides the two necessary neurotransmitters that help regulate mood and protect the body against health problems such as asthma, cancer, heart disease, high blood pressure, macular degeneration, and osteoarthritis.

Vitamin C is also a natural antihistamine, and it can help control allergies.

As a powerful antioxidant, vitamin C can protect all of the cells from damage.

The vitamin is also necessary for collagen and muscle production. Additionally, vitamin C helps repair damaged tissues all over the body, heal wounds, and boost the immune system.

Vitamin C can also help strengthen your bones and teeth.

The results of these studies emphasize the importance of vitamin C when it comes to brain health and cognitive health, especially among older individuals.

Food sources rich in vitamin C include:

 

Broccoli

A cup of raw chopped broccoli has 81 mg of vitamin C. While cooking reduces its vitamin C content down to 50 mg, the vegetable also contains calcium, fiber, potassium, vitamins A and K and various antioxidants.

Cauliflower

One cup of raw cauliflower has 50 mg of vitamin C. It also contains calcium, fiber, folate, potassium, and vitamin K. Cauliflower also has various antioxidants.

Grapefruit

The grapefruit, which is related to the orange, is also high in vitamin C. Half a grapefruit has 45 mg of vitamin C. Grapefruit also contains fiber, potassium, and vitamin A.

Kiwifruit

A single kiwifruit contains about 60 mg of vitamin C. It also has fiber and potassium.

Red sweet peppers

Like green bell peppers, red sweet peppers are rich in vitamin C. These peppers have a milder flavor, with a single pepper containing 150 mg of vitamin C. Red sweet peppers also have fiber, potassium, several B-complex vitamins, and vitamin A.

Strawberries

These berries are chock-full of vitamin C. One cup of strawberry slices has 98 mg of the nutrient. Strawberries are also rich in fiber, folate, magnesium, and potassium.

And last but not the least…

 

Citrus fruits

 

The most easily accessible sources of Vitamin C, the citrus fruits. Oranges typically contain a little more than 50 milligrams of vitamin C per 100 grams of flesh whereas Lemons contain about 40 milligrams of vitamin C per 100 grams of flesh.

In pictures: Heavy downpour causes streets to flood in Lahore

Torrential monsoon rains lashed the city of Lahore  on Tuesday, flooding streets and killing six people, as authorities struggled to restore normalcy in rain-affected areas.

Of the six who died in Lahore, four passed away due to electrocution while two others lost their lives after being buried under the debris of collapsed buildings.

A large sinkhole has also appeared on the Mall Road near DPO Chowk. It has filled with rainwater and it is feared that the water may affect the underground Orange Line Metro station nearby.

The destruction has been caused by heavy downpours that dumped 177 millimetres of rainwater on the city on Tuesday.

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Residents look at a road caved in due to the heavy rain fall

PAKISTAN-WEATHER-RAIN Men push an ambulance through a flooded square

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Commuters cross a flooded street after heavy rains in Lahore

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People wade through a flooded marketplace after the heavy rainfall in Lahore

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Lahore residents wade carefully through a flooded street.

Pakistan Weather

People travel through a road still flooded in the evening after heavy rainfall in the early morning hours.

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A man carrying an umbrella passes through an empty road

Nawaz Sharif

A horse-cart owner carries people through a heavily-flooded street

 

Babusar Pass Beauty of Pakistan

Babusar Pass or Babusar Top(el. 4173 m./13,691 ft.) is a mountain pass at the north of the 150 km. (93 miles) long Kaghan Valley connecting it via the Thak Nala with Chilas on the Karakoram Highway (KKH). It is the highest point in the Kaghan Valley that can be easily accessed by cars.

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The Kaghan Valley is at its best during summer (months ranging from May to September). In May the maximum temperature is 11 C (52 F) and the minimum temperature is 3 C (37 F). From the middle of July up to the end of September the road beyond Naran is open right up to Babusar Pass. However, movement is restricted during the monsoon and winter seasons. The Kaghan area can be reached by road via the towns of Balakot, Abbottabad and Mansehra.

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The mountain ranges which enter Mansehra district from Kashmir are the offshoots of the great Himalayan system. In Kaghan valley the mountain system is the highest of the area including the Babusar top. This range flanks the right bank of the Kunhar, contains a peak (Malika-e-Parbat) of over 17,000 feet (19), the highest in the district. On the mountains the grasslands are also found where Gujars and other nomads migrate during summer for grazing their sheep, goats and other animals. On the northern side there are mountains which are the extension of the same mountain system as that of Kaghan mountains. This range diverges from the eastern side at Musa-ka-Musalla a peak (13,378 feet) (20), which skirt the northern end of the Bhogarmang and Konsh valleys, and sends down a spur to divide the two. Here also, like Kaghan, thick forests are found especially on the higher slopes. Due to extensive exploitation only in unapproachable areas the thick forests are found.

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22 Images That Capture The Beauty Of Balochistan

Balochistan is thought of to be dry and barren with only sand and rocks to adorn it. How wrong you are!!! Balochistan is abundant in beauty; from breathtaking waterfalls to deep valleys and fruit trees. It is a land that has beauty oozing out of every corner. Even the rocks and sand are unmatchable in their beauty.

Here’s a taste of the hidden beauty of Balochistan.

1. Weaving along the breathtaking Makran coastal highway

Makran Coastal Highway
Encyclopk

2. Lighting up the night sky – Quetta at night

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Insider

3. Ormara under the clouds

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4. Hammerhead of Ormara at sunset

Hammerhead of Ormara at night
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5. Where the sea is kissing the desert

Where the sea kisses the desert
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6. Night lights of Gwadar city

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Flickr

 

7. Beauty of Hingol National Park

Hingol National Park
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8. Picturesque Bolan pass

Bolan pass
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9. Hindu’s sacred river – Hingol

Hingol river
Flickr

10. Hanna Lake, the best place for a picnic

Hanna Lake
Trek Earth

11. Sleeping beauty of Quetta

Sleeping beauty of Quetta
Trip Advisor

12. Ziarat in the winter

Ziarat in the winter
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13. The sublime Charoo Falls

charoo falls
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14. Rugged beauty of Zhob Valley

Zhob Valley
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15. Breathtaking Buzy Pass

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Sky Scraper City

16. Stunning Phir Ghaib Falls

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17. The glorious Astola Beach

Astola Beach
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18. Colorful mountains of Balochistan

Colorful mountains of Balochistan
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19. Mesmerizing beauty of the desert

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20. Stunning Nok Kundi

Nok Khundi
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21. Hidden paradise Chotok Khuzdar

Chotok Khuzdar
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22. The Marvelous Quetta Highway

Quetta Highway
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This is only a small taste of the beauty of Balochistan, don’t you think it’s about time you find out what else Balochistan has hidden?

Derawar and the Desert Forts of Cholistan

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The Cholistan desert, or Rohi, is the western part of the Thar desert of the sub-continent which lies in modern Pakistan. There is archaeological evidence that this area was once watered by the Hakra river and was home to an Indus Valley culture based on agriculture. This river, the bed of which can be seen clearly etched into the desert landscape, supported settlements from ca. 4000 BC until around 600 B.C. when the river changed its flow and subsequently vanished underground. Since then the Cholistan area has been a stark and inhospitable desert environment at the edge of empires.

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The medieval forts of the Cholistan desert landscape are a group of up to a dozen structures, some standing and some deteriorated. Derawar fort is the best surviving example of this series of historic forts, some dating from pre-Mughal times, but all restored and expanded from the 16th to 18th century by powerful local clans. Other forts include (roughly from north to south) Meergarh, Jaangarh, Marotgarh, Maujgarh, Dingarh, Khangarh, Khairgarh, Bijnotgarh and Islamgarh.These structures form a network across the desert landscape. They served to protect and enable the desert caravan routes; mercantile routes from central Asia to the heartland of the sub-continent and pilgrimage routes between Mecca and India.

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Derawar fort was built in the 9th c. by Rai Jajja Bhatti. a Rajput ruler of Bhatti clan. The fort was taken over by the Nawab of Bahawalpur, Sadeq Mohammad Khan I, in 1733 They in turn lost control of the fort in 1747 but took the stronghold back in 1804 and it remained as the desert abode of the Nawabs of Bahawalpur until the 1970s. The fort survived intact due to this constant occupation where many of the others built as part of the medieval desert defence have perished.

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The fort is a massive and visually stunning square structure built of clay bricks. The walls have a length of 1500 meters and stand up to thirty meters high. There are forty circular bastions, ten on each side, which stand 30 m high and are visible across the desert for many miles. Each is decorated with intricate patterns in cut brick work. There are remains of structures inside the fort, may richly decorated with tile and fresco work; the Moti or Pearl Mosque stands nearby and the cemetery of the Nawabs of Bahawalpur filled with ornate and elaborate graves.

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Derawar and the other forts illustrate the variety of the forms found from square brick structures with circular corner bastions, to square walls completely faced with semi-circular towers, to rectangular and even hexagonal shaped enclosures with angle bastions and square enclosures within an outer wall with multiple bastions. All of these varied forms date from the 16th to late 18th centuries, although many are renovations of previous buildings from as early as the 9th c. Despite this variation in form, all these forts are clustered within an area of only. 250 km N-S and 100 km E-W to the east of the historic cities of Bahawalpur and Yazman.

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The explanation for this group of fortifications across the flat sands of the Rohi is presumed to be access to water, protection and control of these important water resources and their relationship to the caravan routes across the desert. Derawar, for example, is located at a critical point in the desert where it is possible to access deep water deposits which are all that remains of the ancient Hakra River. As a result, for many centuries Derawar has been an essential stopping and watering point for all caravans entering the great desert on route to trading entrepots to the east.

Justification of Outstanding Universal Value

The medieval forts of the Cholistan desert form a remarkable and dense concentration of defensive structures in a relatively small area and an inhospitable landscape of sand and stone. Although the precise extent and nature of this network is still being explored, it is clear that it is intimately linked to the routes that were crossed for centuries by desert caravans. This region formed what the ICOMOS thematic study of the Silk Roads (Williams 2014) refers to as a “corridor of movement and impact”.

The forts of the Cholistan desert can be categorized as Category 1 Infrastructure according to the thematic study; “facilitating trade and transportation” and functioning as both forts and way-stations.

The ICOMOS thematic study (Williams 2014) points out that “a fundamental issue has always been access to water” (p. 15.) Derawar Fort and the group of medieval forts of Cholistan are an outstanding representation of the role of water in the play of power in the vast desert region. They bear testimony to the many conflicting princely clans seeking control over water and the taxes and privileges of power associated with control of the lucrative trade and pilgrimage routes which crossed here from Central Asia to northern India.

This small but potentially data-rich part of the desert network meets the priority for nomination put forward by the Silk Roads study as the need to capture the desert routes and the broadly eastwest cub-continent routes of Afghanistan-Pakistan-India. “These types of sites reflect specific regional political and social responses to the organisation and infrastructure of the routes, and as such are an important component of capturing the complexity and diversity of the Silk Roads.”

Criterion (iii): Derawar and the other forts of the Cholistan desert are a unique utilitarian response to the challenges of enabling movement of people and goods across a hostile environment. They form a valuable example of “infrastructure” designed to meet these environmental challenges in the context of changing and often conflict-ridden local circumstances. As such, they bear exceptional testimony to a vanished cultural tradition in this transition zone between Central and South Asia and a valuable component of the complexity and diversity of the Silk Roads.

Criterion (v): The Forts of Cholistan are an outstanding example of human interaction with a harsh desert environment and the resulting efforts to control, safeguard and benefit from scarce water resources which were essential to caravan movement through this corridor.

Statements of authenticity and/or integrity

Authenticity
The desert forts vary in their condition and state of preservation; some such as Marotgarh have deteriorated while other such as Derawar, Bijnotgarh and Meergarh are in better condition. They all, however, share a high degree of authenticity of materials, design and craftsmanship and retain attributes that reflect the changes in ownership over time.

Integrity
The Operational Guidelines (137) state that serial nominations should not just be a catalogue of sites, but should be an ensemble of sites with specific cultural, social or functional links over time, in which each site contributes substantially to the Outstanding Universal Value of the serial property as a whole. Each of the forts of Cholistan shares a cultural and historical context and a special relationship with the desert landscape Together they display all the variables of the proposed OUV for the property and convey its significance. There are no adverse effects of development however neglect is an issue at several of the forts.

Comparison with other similar properties

The Hill Forts of Rajasthan, India were inscribed on the World Heritage list in 2013 as a serial site of six majestic forts that “bears testimony to the power of the Rajput princely states that flourished in the region from the 8th to 18th centuries”. Although these forts are located on the other side of the same desert as Derawar and the other Cholistan forts, they represent an entirely different tradition of “forts”. The Rajasthan properties very large and elaborate, enclosing urban centres and palaces with associated courtly culture and arts. It is this interchange of princely Rajput ideologies and patronage in the arts which form their OUV.

Another World Heritage site based on a trade route is the Incense Route – Desert Cities in the Negev, Israel (2005). This property comprises four Nabatean towns with associated fortresses and agricultural landscapes which provide a very complete picture of the Nabatean desert civilisation strung along a trade route.

These properties are both in stark contrast to the Cholistan forts which are structurally impressive but not ornate or extravagant, nor do they have urban development within their walls or nearby. Also lacking are the courtly associations and agricultural landscapes; instead their values lie in their bold functionality related to maintaining the desert caravan routes.

More meaningful comparison can be found in the group of isolated 19th c. forts built by the American Army in Texas to protect the western frontier, or the Roman fortifications in the Eastern Desert of Egypt designed to protect the caravan trade from the Red Sea to the Nile.

The thematic study on Silk Roads found that in 2014 there were 221 relevant sites on Tentative Lists reflecting a broad range of site types and landscapes, but with a strong emphasis on the “outcomes” of the Silk Roads, and far less on the “infrastructure” associated with ancient trade routes. This is a gap which the Desert Forts of Cholistan will help to fill.

No comparable property can be found which matches the attributes of the Desert Forts of Cholistan. This is a group of utilitarian and yet varied fortifications closely spaced across a relatively small area of desert, all either built or renovated over a period of a few centuries to protect water sources and the caravan trade in an area of South Asia which has not yet been adequately explored or documented as an important link in the vast network of the Silk Roads.

Pakistan’s Most Wild and Beautiful Places

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MAKRAN COAST

The Makran Coastal Highway is a scenic drive along Pakistan’s Arabian Sea coast. The route starts in Karachi and runs through Gwadar to the Iran border, and is considered a major infrastructural achievement. Unique, lunar rock formations line a section of the highway known as the Buzi Pass in Hingol National Park. Natural rock sculptures, like the sphinx-shaped “Lion of Balochistan,” can be found along the highway.

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HUNZA

In the northern territory of Gilgit-Baltistan, icy peaks stretch above the Hunza River. Situated on the riverbank and surrounded by glaciers and gorges, the town of Hunza traditionally served as a resting place for travelers descending the Hindu Kush mountains into the Vale of Kashmir. The valley is home to snow leopards, markhors, ibexes, and red-striped foxes.

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HINGOL NATIONAL PARK

Pakistan’s largest national park extends hundreds of miles along the Makran Coast. While Hingol National Park is renowned for its diverse wildlife—Sindh leopards, chinkaras, honey badgers, and Indian pangolins–it is perhaps best known for its cluster of active mud volcanoes. A mix of hot spring activity, gas, and water react chemically with the surrounding rocks to form a boiling mud. When the mud is expelled, it continuously rebuilds the cones, which are easily eroded. One of the most famous mud volcanoes is Chandragup, a sacred annual pilgrimage site for thousands of Hindus, along with the nearby Hinglaj temple.

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BALTORO GLACIER

In Pakistan’s eastern Karakoram, Baltoro Glacier is one of the world’s largest valley glaciers. Though difficult to access, it is one of the most highly trafficked regions in Pakistan because of mountaineering destinations like K2, Broad Peak, and the Gasherbrum peaks at its head. The area is not only known for its stunning scenery, but as a life source–a large portion northern Pakistan’s population depends on meltwater from the Karakoram glaciers.

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ATTABAD LAKE

Nestled in the Hunza Valley, Attabad Lake’s vibrant turquoise waters cut through the rocky terrain. Though beautiful, the serene landscape has a violent origin story. The lake was formed in January 2010, when a massive landslide at Attabad Village flooded nearby towns, blocked the flow of the Hunza River, and displaced thousands of people. Today, it’s a popular stop for tourists who can take boats out on the water.