5 Nutrients You Need to Help Your Eyes Stay Young

When it comes to food that improves your sight, everyone says that carrots are king. Unfortunately, this is a bit of a myth, since carrots are really only good for staving off age-related eye deterioration. Behind the carrot myth, though, there’s a really important truth to grasp: that carrots contain vitamin A, one of several nutrients considered essential for your eye health.

To help prevent things like glaucoma, cataracts, or AMD (age related macular degeneration), and to keep your vision sharp, Andrea Thau, OD, President of the American Optometric Association (AOA), recommends a diet rich in 5 types of vision-boosting nutrients.

Here are the 5 nutrients considered essential for your eye health, and the foods that contain them. 

 

Note: A heart-healthy diet containing fish twice a week and 5 daily fruit and veg servings is considered sufficient, though Thau warns that because everyone is different, it’s advisable to discuss your eye-related diet with your doctor. If, for example, you are prone to certain nutrient deficiencies, you may need supplements. 

 

1. Lutein and zeaxanthin

 

Lutein and zeaxanthin are carotenoids that have antioxidant properties. The Glaucoma Research Foundation believes that these two are able to prevent eye damage, by stopping the oxidative stress which damages the optic nerve and leads to problems like glaucoma. These can be found in dark green leaves, which are also rich in nitrate, another nutrient that is essential for reducing oxidative stress. 

 

Eat the following foods: Brussels sprouts, collard greens, squash, nectarines, eggs, corn, broccoli, kale, papayas, romaine lettuce.

2. Omega 3 fatty acids

 

 

You have probably heard that Omega-3s are great for your heart, but did you know how important they are for your eye health? In particular, there are two omega-3s, DHA and EPA that we need to pay attention to. DHA is found in the retina, and EPA produces DHA from the body. AOA has found that low levels of these can cause AMD and related vision problems. Omega 3 is also, according to Thau, able to moisten dry eyes, thanks to its status as a natural inflammatory. 

 

Eat the following foods: Walnuts, tuna, sardines, salmon, flaxseed, flaxseed oil, halibut. 

 

 

3. Vitamin A

 

Vitamin A is the reason why we all remember that carrots are said to help with our sight. Just like lutein and zeaxanthin, vitamin A is an antioxidant nutrient that works against the vision damage caused to your eyes by oxidative stress. 

 

Eat the following foods: Sweet potatoes, mangoes, spinach, raw red peppers, ricotta cheese, apricots, cantaloupe, carrots. 

 

 

4. Vitamin C

Amazingly, most of our body cells require the powerful antioxidant qualities of vitamin C to protect themselves from damage. AOA research seems to suggest that by getting your daily amount of vitamin C, you are substantially lowering the risk of cataracts occurring. So, it’s always a good idea to grab yourself an orange (or another vitamin C rich food)!

 

Eat the following foods: Strawberries, oranges, grapefruit, kiwi. 

 

 

5. Vitamin E

Vitamin E is probably the least understood of all vitamins. Nevertheless, it is very important. Rather like vitamins A and C, E is a powerful antioxidant that around 70% of people (in their 30s in particular) aren’t getting enough of. Thau says research has convinced her that vitamin E combats the free radicals which break down our healthy tissue. This means that vitamin E could be helpful in preventing cataracts and AMD.

 

Eat the following foods: Yogurt, red meat, Chickpeas, oysters, pork chops.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs 

Protect your heart from bad cholesterol, eating these 'yellow' superfoods...

Cholesterol is a wax-like substance the body uses to make cells and hormones. Although cholesterol is essential for the body, high levels of bad cholesterol could lead to heart attack and stroke. Good cholesterol (HDL) in foods like fatty fish, olive oil, and nuts helps remove excess cholesterol, while bad cholesterol (LDL), found in red meat, full-fat dairy and processed foods, can clog arteries and increase heart disease risk. High levels of bad cholesterol results in plaque formation in the arteries, blocking the blood flow.

 “Yellow superfoods” could remove bad cholesterol and release the blockage in the arteries. The idea behind ‘yellow superfoods’ is based on the nutritional properties if yellow and orange-coloured foods, which are rich in antioxidants, vitamins (particularly vitamin C and carotenoids like beta-carotene), and anti-inflammatory compounds that are believed to promote health, including heart health and better cholesterol levels-

Turmeric

Known for its anti-inflammatory properties, turmeric can reduce the risk of heart-related ailments. The curcumin in turmeric can lower cholesterol levels and prevent plaque formation in the arteries. Adding turmeric to home cooked meals will definitely improve heart health.

Lemon

Lemons are loaded with vitamin C and antioxidants, which are great for maintaining heart health. The citric acid in them reduces cholesterol and helps improve blood circulation. You could squeeze fresh lemon juice into dishes or enjoy a refreshing lemonade daily.

Corn

Corn is an amazing source of fiber that helps control cholesterol. Its antioxidants also protect the heart and arteries.

Ginger

The anti-inflammatory properties of ginger improve blood circulation and protects the heart. You could add ginger in the daily menu or add as a flavouring agent in tea and smoothies.

Plantain

Plantains are an excellent source of potassium and fiber, and they can effectively control blood pressure and cholesterol. Including plantains in your daily diet would improve heart health by reducing the risk of heart attack. These 5 food items can remove the blocks in arteries and reduce bad cholesterol. Moreover, they can improve the overall health of the heart. However, you should consult a doctor or a nutritionist before changing your food habits.

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

Cholesterol is a wax-like substance the body uses to make cells and hormones. Although cholesterol i...

Read more at: https://www.onmanorama.com/lifestyle/health/2024/11/13/cholesterol-ldl-hdl-heart-health-yellow-superfoods.html

Cholesterol is a wax-like substance the body uses to make cells and hormones. Although cholesterol i...

Read more at: https://www.onmanorama.com/lifestyle/health/2024/11/13/cholesterol-ldl-hdl-heart-health-yellow-superfoods.html

This is what could happen if you wrap a slice of bread around your foot! Will you try it?

Wrapping bread around your foot? Don’t knock it until you try it!

Summer is here in all its glory, so we’re all collectively heading outside to enjoy the beautiful weather. Whether it is to take a nice long walk or to relax in a park or at the beach; we’re here for it. We love being able to get out our summer wardrobe again and wear sandals and flip flops for days on end. But are your feet summer ready?

Are your feet ready for summer?

Feet

When it’s warm outside, it’s so nice to be able to wear light, airy clothes like a summer dress or some shorts and a T-shirt. Our feet also like to enjoy the sunshine but if your feet aren’t really ready to be shown to the world, putting on a pair of sandals can feel like a difficult thing to do. Because our feet are shut in inside muggy socks and shoes all winter, they don’t exactly get prettier during those cold, dark months. Calluses can look pretty ugly and corns don’t just look awful; they’re also very painful!

Solution

Calluses and corns don’t look very nice, especially not when you’re wearing a cute pair of sandals. It can be a real bummer when your feet are affected by these things. Luckily, there’s an easy solution to this problem and you probably already own everything you need:

• Bread
• Apple cider vinegar
• Shrink film

How to do it

Soak a slice of bread in apple cider vinegar. Put the soaked bread on the problem zone on your foot; on your heel, for example, if that is where the calluses are. Then, wrap your foot and the bread tightly with the shrink film. Leave this on overnight and take off the film and bread the next morning. You won’t believe your eyes; the calluses will have gone so soft that you can easily rub them off with a dry towel! Just rinse it off with water and your feet are ready to face the sunshine!

Disclaimer: There is no guarantee of specific results and each person’s results may vary.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

The 7 Best and 7 Worst Foods to Buy Canned

Not all canned foods are made equal - some are delicious, healthy and will save you plenty of time and money, whereas others lack taste, texture, and will only harm your health. In our opinion, those are not worth the price, no matter how cheap they may be. In this article, we’ll explain what things to look out for when choosing canned foods, and we will also go through several common canned food varieties, examining their nutrition and culinary quality. Here is our list of the 7 healthiest and tastiest canned foods you can buy, as well as 7 of those you should definitely avoid.

The Best Canned Foods 

 

1. Legumes

Legumes, namely beans, chickpeas, peas, and lentils are some of the best foods to buy canned. Canned legumes don't have a lower nutritional value than cooked ones, and using them from the can will actually save you a lot of time in the kitchen. These protein-packed foods are also incredibly versatile - you can easily add them to soups, chilies, stews, or you can even mash some chickpeas up to make homemade hummus. 

 

The only important point to look out in all savory canned goods is their sodium content, as it can be ridiculously high. Aim for less than 300 mg of sodium per serving. But all in all, canned legumes are a handy pantry staple. 

 

2. Fish

Canned fish is also an excellent choice, and you have a large variety to choose from - tuna, salmon, sardines, anchovies, or sprats are just some of the most obvious options. All of these fish varieties are high in protein and B vitamins, so they are guaranteed to become a positive addition to your salad or sandwich. After all, nothing beats a good tuna sandwich, and canned tuna is the easiest way to prepare one. 

 

Note: As with legumes, watch out for the sodium content of canned fish. 

 

3. Pureed or Crushed Tomatoes

Pureed or crushed tomatoes are a no-brainer, and you'll be able to make a vast number of quick meals using them - a soup, a pasta sauce, a stew, a breakfast shakshouka, you name it. No dicing, peeling and pureeing needed, neither. You can also purchase tomato sauce or puree in jars or bottles, there is little difference in the product itself, but make sure to watch the sodium and sugar content in these products. 

 

Most definitely, canned tomatoes are among the most versatile food ingredients you can buy in stores, no wonder we featured it in a previous article titled 15 Versatile Ingredients You Should Always Have in the Kitchen. 

 

4. Corn

Canned corn is another one of those canned foods that will diversify your meals, be it a salad, a soup, or a one-pot of sorts. The preservation process is also not altering the texture and taste of corn, and it's not reducing the excellent nutrient profile of this vegetable. This is why you'll find that canned corn has the same health benefits as cooked corn. 

 

5. Pureed Pumpkin

Prepping pumpkin is always my least favorite part of cooking, and it doesn't matter if I'm baking a pumpkin pie or making pumpkin soup. Luckily, pureed pumpkin is available pretty much at any store, and it can cut down the cooking time by at least an hour. Do make sure there are no added flavors or sweeteners before purchasing a can of pumpkin puree, though, since pure pumpkin puree is the most antioxidant-rich and healthy option. 

 

6. Condiments

If you're looking for an instant taste infusion to your meal, don't shy away from canned condiments, such as pickles, artichokes, olives, capers, or water chestnuts. These will work great as a topping to salads, a snack to serve on the side, an addition to sandwiches or a topping for the main dish. Capers, for example, make a deliciously savory topping for fish. Don't be afraid to experiment with these condiments, but make sure not to eat too much of them either, as most of these will be quite high in salt. 

 

7. Coconut Cream

 

Trust us, a can or two of coconut cream goes a long way in the kitchen. In addition to being an excellent dairy alternative with an insanely long shelf life and a reasonable price tag, it's indispensable for making the creamiest, most delicious curries and sauces to go with rice. You can even whip it up and make delicious coconut whip cream that works extremely well with practically any dessert and even in coffee. 

 

If you're watching your fat intake, you might also find it useful to know that full-fat coconut cream is comparable to light cream in terms of its fat content, and light coconut cream is the same as skim milk.

 

 

The Worst Canned Foods 

 

1. Soup

Canned soups may save you some time, but it will be at the expense of your own health in the vast majority of cases. These highly-processed soups are typically full of preservatives, sweeteners, and many contain one's entire daily allowance of sodium and more saturated fats than you should have a day, all just in one can of soup! 

 

Honestly, it's much healthier, not to mention tastier, to add veggies, canned legumes, and fresh herbs into some chicken or vegetable stock and prepare your own soup it just 15-20 minutes.

2. Fruit

We all know that canned fruit are not the tastiest treat one can have, but did you know that these are more often than not loaded with added sugar as well? The package may state that the pineapple or peach slices are preserved in their own juices, but the truth is that most of these contain a lot of sugar. 

 

What's a good alternative? Both frozen, dried and fresh fruit are an excellent choice to consider, but if you're looking for something to store long term, frozen or dried (with no sugar added) fruit are obviously a better choice for you. 

 

3. Some Vegetables

When it comes to certain canned vegetables, things can get a bit tricky. After the canning process, their taste and texture may become altered, which can make the meal a bit less flavorful and nutritious than one would expect. This is especially true when it comes to asparagus, green beans, and baby carrots.

Although everything boils down to personal preference, we say it's always nice to know that you have an alternative, namely frozen veggies, that have a similarly long shelf life, but a better taste and no added salt.  

 

4. Ready-made Meals

Canned meals, such as canned chili, sloppy Joe, corned beef and the like, are another dangerous choice. First of all, let's face it, none of these choices use the freshest and highest quality meat, but that's not even the biggest problem. These foods are also sky-high in salt and preservatives, which is exactly why they can have such a long shelf life. 

 

In addition to that, many of these readymade meals will also be packed with saturated fats, which are known to contribute to cardiovascular issues. Generally speaking, it's just best to leave the canned foods that contain more than 3 g of saturated fat per serving on the shelf.

5. Processed Meats

Processed meats are bad enough for you on their own, with things like liquid smoke, high animal fat content, and countless additives all making them not the best choice health-wise. Processed meat, such as sausages, ham, and bacon, has even been linked with several types of cancer, as well as cardiovascular issues. 

 

When these highly-processed animal-derived ingredients are further mixed with salty brine and preservatives, you can imagine that it doesn't make them any healthier. Virtually all of these foods contain saturated fats and salt in excess.

6. Pasta

Apart from being significantly inferior to any pasta you can cook up yourself with just some dried pasta, herbs and a can of crushed tomatoes in terms of its taste, canned pasta is also horrible for your health. Salt and sugar are in large quantities in these foods. 

 

While you can control how much salt or sugar you add to a homemade pasta sauce, you can't do that with these readymade options, and producers of these canned pastas add way too much of it in order to compensate for the lack of taste and texture in these products.  

 

7. Baked Beans

While canned beans in a low-sodium brine are an excellent high-protein choice, baked beans are less so. This is because tons of saturated fats, sugar, salt, and other additives, like the hormone disruptor BPA, are a common find in baked beans. 

 

Generally speaking, baked beans encompass all that is bad about canned foods in one package, transforming a healthy choice into a long-term health hazard. Instead of buying baked beans, make your own from canned beans, tomato sauce and the spices of your choice.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement