Bio-Health File: Nutrition

29 Nov 2014

Vital Foods For Better Health Of Our Eyes.

WE see the world through our eyes, and it's important to keep them healthy at all time. Several eye problems such as Glaucoma, hypermetropia, myopia, cataract may hamper with the normal functioning of our eyes, making it important to take essential steps to improve eye function. You watch TV from the right distance, you maintain a good posture while reading, and you make sure never to read in dim light, but it's time to move beyond that. It's time to view the eye disorders in the nutritional way.

Green veggies:

Spinach and other green leafy vegetables are an excellent source of vitamin A and C, which help maintain eye health and ward off eye-related problems. Spinach has 4 nutrients that protect the eye - vitamin C, lutein, zeaxanthin and beta carotene.

Carrots:

Grandma is right! Carrots are best for healthy eyes. A healthy diet comprising carrots keeps away eye problems like age-related macular degeneration and cataracts. They are a rich source of vitamin A and beta carotene, both of which promote optimum eye health. Also, carrots look appealing in your salads and stews, so be sure to load them up on your next visit to the supermarket.

Eggs:

Egg makes its way on your breakfast plate giving your body the much needed dose of calcium, omega 3 fatty acids, zinc, vitamin A, vitamin D, vitamin B12 and more essential compounds than can be listed. Eggs are a very good source of antioxidants and according to a U.S. study, eggs increased plasma concentrations of lutein and zeaxanthin, especially in people susceptible to developing macular (small yellowish spot in the middle of the retina that provides greatest visual acuity and colour perception) degeneration and eye cataracts.

Tomato:

Tomato contains two important eye nutrients - lycopene and vitamin C - both of which ensure superb eye health. And you can't go wrong with tomatoes. They are perfect for every meal, whether pasta, salad, as a soup or in your gravies; they taste perfect. Also, tomato ketchup contains more lycopene than a tomato. So skip the cheesy dip and go for the tomato ketchup.

Sunflower seeds:

For warding off cataracts, add sunflower seeds to your diet. It contains selenium, an element that is super charged to protect your eye. Alternatively, you could also switch to sunflower oil for an added boost. Plus, it's also heart-healthy.

Avocado:

Avocados are the most nutritious of all vegetables you'll find, so it's pretty obvious they are also good for your eyes. They contain more lutein than any other fruit, making them specific in preventing cataract and macular degeneration. Go Mexican with a great avocado dip.

Sweet potato:

The beta carotene comes to the rescue once again in people with poor eye health. Beta carotene, a provitamin that is converted to active vitamin A, is converted to retinol and then to retinoic acid and is essential for vision. Sweet potatoes have a good amount of beta carotene in them and also make for a yummy side dish. Sprinkle sea salt over diced, jacketed sweet potatoes and bake them for 7-10 minutes and serve hot.

Garlic:

Garlic flavors your dishes, giving it that extra punch. But do you know, that garlic has added eye health boosting properties as well? Quercetin, vitamin C and selenium, in garlic are nutrients that help maintain the retina and eye cells and keep them functioning normally.

Salmon:

Being a rich source of omega-3 fatty acids, salmon not only keeps the heart healthy, but also helps protect the tiny blood vessels of your eye, making it an ideal fish to be included at least once a week in your diet. Tuna's and sardines are the next best fish to consider for healthy eyes.

Thanks for reading.

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Pineapple; Its Health Benefits You Don't Know.

May I first ask you this question; have you eaten pineapple today?....if “No”, you need to lay your hand on it now, not only because of its sweetness but also it numerous health benefits to be discussed now.

Pineapple is a very popular fruit all around the world, it is eaten raw or is an important ingredient in various pastries. It is widely used to flavor ice creams and shakes. Pineapple toppings and puddings are a common dessert in many cultures.

Pineapple grows and ripens in the plant. Once plucked out, no method will help to ripen it further. It will remain the same way it was when plucked. The taste and sweetness of the fruit depends on the smell of the fruit. More the flavor of the fruit more is the sweetness.

You need to be aware that this fruit is rich in vitamins. What many are not aware is that pineapple has a host of other health benefits. It has properties that help to fight against various illness and sicknesses such as sinusitis, arthritis, indigestion, infections of the stomach and intestines. It helps to ease indigestion because it is filled with proteolytic enzyme that breaks down protein thereby promoting digestion.

Some Health benefits of Pineapple

1. Building bones and tissues

Pineapple is rich in manganese that is necessary to build strong bones and connective tissues. It also has anti–inflammatory properties which when taken regularly, helps to reduce the pain (mild relief) associated with arthritis in elderly.

2. Prevents formation of mucous in the throat

Drinking a glass of pineapple juice regularly helps to prevent mucous accumulation in the throat. It brings out the mucous during a productive cough and clears the lungs because of its high vitamin C content.

3. Contains Anti-coagulant.

Another benefit of consuming pineapple is that it helps to prevent blood clots. It is a rich source of anti-coagulant. So, people who suffer from bleeding disorders are advised to consume a bowl of pineapples daily.

4. Healthy oral cavity (Prevents bad breath)

Adding on to the benefits is the ability to get a healthy oral cavity. Pineapples are acidic in nature; this helps them to prevent any bacterial growth in the mouth thus discouraging plaque growth in the buccal mucosa (the mucous membranes lining the inside of the mouth).

5. Reduce morning sickness.

The good news for pregnant women is that consuming pineapple helps reduce morning sickness. Those suffering from terrible morning sickness can consume a bowl of pineapple on empty stomach to help ease this problem.

I hope you now have some reasons to grab a pineapple and treat yourself with a bowl of pineapple enjoy the sweetness and stay healthy.

Remember your health and wellness is very paramount.

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