Eyes Healthy Foods

Unfortunately, many of us suffer from blurry vision, dry eyes, and annoying infections. In most cases, as a direct result of these problems, we turn to the ophthalmologist for a medical solution, but a 2013 study suggests that many well-known nutritional supplements can benefit eye health and protect them from various irritable diseases. However, although most nutritional supplements, namely, vitamin C, vitamin A, omega-3 and more can be consumed as supplements, they can also be found in many different foods! We invite you to dive into the next article and find out what elements are important for your eye health and what foods you can find them in.

Vitamin A 

Vitamin A is one of the most important substances for maintaining eye health and is notable, among other things, for its ability to keep our eyes lubricated, when lack of lubrication can lead to dry eyes and difficulty in vision in dark or dim lighting. Vitamin A can come from animals or plants and is found mainly in vegetables and fruits containing beta-carotene, a component that is transformed in the body into this vitamin. The recommended daily intake of beta-carotene is 15 mg, which can be found in the following sources:

• Carrots - Most of us know that eating carrots contributes to improving vision and what makes it so beneficial is the beta-carotene that it contains.
• Sweet potato - One of the most versatile root vegetables with more than 200 different varieties, all of which have a significant amount of beta-carotene.
• Spinach - Spinach is effective for eye health due to the beta-carotene it contains, and eating it can prevent retinal infections and diseases that cause blindness.

Other good sources of carotene are apricot, melon, persimmon, mango, cabbage, broccoli, beef liver, chicken liver, fish oil, butter, eggs and more.

Vitamin C

Vitamin C is an antioxidant that can help prevent damage to various parts of the eye and the rest of the body caused by free radicals and unstable molecules. As we age, the effects of free radicals can lead to the development of severe eye diseases such as macular degeneration and cataracts at a high probability. Therefore, antioxidants are very important for eye health because they can "eliminate" free radicals preventing them from harming your eyes. It is important to know that vitamin C is destroyed in heat, which is why it’s recommended to eat the vegetables and fruits that contain it raw. The recommended daily intake of vitamin C is 75-90 mg and can be found in the following sources:

• Red /Yellow Pepper - Vitamin C exists in high amounts in these sweet peppers, with a constant consumption of which will reduce the risk of severe eye diseases.
• Strawberries - Strawberries are abundant in vitamin C, which is necessary for preventing the onset of eye problems.
• Guava - Vitamin C, found in guava, contributes to the health of the capillaries and maintains the function of retinal cells. Therefore, regular consumption of the fruit will help ensure proper functioning of the eyes.

Other good sources of vitamin C are citrus fruits, kiwi, papaya, tomatoes, green vegetables, liver, broccoli, sweet potato, avocado and more.

Omega 3 fatty acids

Omega 3 is a generic name given to a group of unsaturated fatty acids, whose consumption has many positive health effects and is therefore considered a common dietary supplement. A study conducted in 2005 shows that omega-3, either from fish or vegetables, has many advantages in maintaining eye health, as well as a key role in the development of infant and child vision. In adults, omega-3 rich diets are associated with eye diseases and macular degeneration, as well as dry eye syndrome - a condition that affects tear production. A combination of fish-based and plant-based omega-3 fatty acids creates a strengthening effect, reducing the inflammation process and restoring the tear glands. The recommended daily intake of Omega 3 is 1.6 grams for a man and 1.1 grams per woman, and can be found in the following sources:

• Walnuts - Walnuts are an excellent source of plant-based omega-3, when consumed in moderation - a handful of nuts as a snack or a measured addition to a salad.
• Tehina – Tehina is an excellent source of omega-3 essential fatty acids and it is recommended to combine 1-2 tablespoons of raw tehina one way or another in at least one meal a day.
• Fish - Many fish are rich in omega-3 fatty acids, including salmon, red tuna, herring, anchovies, and sardines.

Other good sources of Omega 3 are flaxseed oil, mackerel, canola oil, bream, chia seeds and more.

Lutein and zeaxanthin

Lutein and zeaxanthin are two carotenoids stored in the eyes and brain and help protect the eyes from oxidative stress - a condition in which the body can’t cope with the number of free radicals that attack it. So, these two carotenoids are two of the eyes’ best friends, helping to protect them from screen exhaustion. In fact, they are yellow-orange pigments that act as strong and effective antioxidants, and what distinguishes them from the rest is their high concentration in the eyes, especially in the retina where they secrete a kind of "protective net." They filter out the blue light emanating from different screens and perform an action similar to wearing sunglasses - protecting the eyes from radiation damage. The recommended daily intake is 10 mg of lutein and 2 mg of zeaxanthin which can be found in the following sources:

• Zucchini - Daily consumption of zucchini significantly reduces the risk of developing muscular dystrophy, which can cause blindness.
• Brussels sprouts – Brussels sprouts contain zeaxanthin belonging to the family of carotenoids absorbed into the retina, where it acts as an antioxidant and prevents damage by the sun's rays while preventing early degeneration of the retina.
• Broccoli - Broccoli is a good source of lutein, which, as you understand, is essential for eye health. The greener and darker the broccoli is, the higher the lutein content.

Other foods containing lutein and zeaxanthin are green leafy vegetables, egg yolks, corn, peas, melon, orange, mango, papaya, white cabbage, lettuce, pumpkin, tomato and more. It is recommended to take consume the foods containing these important carotenoids with a small amount of fat to help the body absorb them better.

What Foods Should You Avoid?

Foods high in fat and cholesterol - The eyes have small capillaries and blood vessels which are very important in keeping them clean, making sure that blood and oxygen flow are undisrupted. People with high cholesterol are at greater risk for retinal degeneration, so avoid eating foods that are high in saturated fat and eat more fruits and vegetables.

Foods high in salt - Salt is sodium, and high levels of it in the body can lead to high blood pressure which can interfere with blood flow to the eyes. Blood flow is vital and very important for nourishing and cleaning the eyes along with removing the waste from them - improper blood supply to the eye may damage the retina and optic nerve.

High Glycemic Foods - People with a high glycemic index are at higher risk for retinal degeneration, with the glycemic index of foods determined by the amount and speed of blood glucose uptake and the amount of insulin the body secretes in response.

A few closing words

After reading this article and understanding what substances can keep your eyes healthy, you should remember that in the end, the keywords are fruits, vegetables, fish rich in omega-3, plant-based omega-3 and foods with a low glycemic index. We are confident that now you’ll adopt a healthy lifestyle that includes 3 to 5 vegetables a day, 2-4 fruits a day, fish-based omega-3 twice a week, legumes, nuts, and more.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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9 Habits that Affect the Thyroid

The thyroid gland may be small, yet despite its size, it controls lots of processes (including metabolism) in the body. When the thyroid doesn't work properly it may produce more or fewer hormones than the body needs. In which case, you'll likely notice unpleasant changes including sudden weight fluctuation, mood swings, skin issues, and breast cancer. Below are nine bad habits that can affect your thyroid.

 

1. You have too much stress in your life

Stress affects all of our bodily systems including the endocrine system in our body. If you are in a constant state of tension, your thyroid stops working properly, producing too much or too little hormones. If you have already experienced problems with your thyroid, stress may cause panic attacks or long-term memory loss. A lack of sleep and stressful work may be a cause. In fact, a hectic lifestyle may make you feel nervous constantly. So, to reduce the risks, it is recommended that you sleep enough, walk a lot and do exercises. If you're feeling rather stressed, be sure to speak to a psychologist. 

2. You don't consume enough fats

When following a diet it is important to know which foods you should avoid. But, while a low-fat diet will help you lose weight, many people who opt for this method do not just stop consuming bad fats, but also the good ones - which is extremely important for our brain and thyroid. Good fats are found in olive and linseed oil, eggs, dairy products, meat, fish and wheat germ. It's better to not stop eating these foods. In doing so, your diet will help you achieve positive results giving you a healthy body. 

3. You eat too many soy-based products

Soybean contains a lot of useful micro-elements, vitamins and can replace animal products. However, it's recommended that you do not eat too much food that contains soy as it will have a bad effect on your thyroid, making it work slower. When we eat a lot of soy-based products, the thyroid absorbs less iodine which is important to keep the thyroid working properly. So, how can this problem be avoided? The best way would be to reduce the amount of soy foods you eat, adding more products that contain iodine, including vegetables, berries, fruits, and seafood. Cranberry, shrimp, mussels, squid and sea fish are all beneficial for your thyroid. 
4. You eat too many cruciferous vegetables
Scientists discovered that raw cruciferous vegetables affect the work of the thyroid. For this reason, it is not recommended that you eat a lot of cabbage, turnips, and radishes, particularly if you suffer from an iodine deficiency. This is because these products contain glucosinolates which contain nitrogen and sulfur - which is why the vegetables are slightly bitter. When these elements get inside the body they affect the thyroid, causing a goiter. For this reason, it's better to eat vegetables like beets, tomatoes, and celery. 

5. Smoking

Smoking not only affects our lungs - studies show that it is also bad for the thyroid. Tobacco slowly makes the thyroid produce more and more hormones, causing hyperthyroidism. What's more, cigarettes contain toxins, taking our body six days to remove. At this point, the amount of iodine in the thyroid decreases. Here, the level of thyroid hormones in your blood rises, worsening the thyroid. 
6. You consume too many products that contain caffeine
While it is fine to start your day with a cup of coffee, it isn't a good idea to drink coffee too often as the caffeine increases the amount of cortisol in the body. Consequently, the stress hormone affects the thyroid, making our metabolism worse. Nevertheless, scientists still argue about the amount of coffee that won't have an impact on your health - as it varies between 2 to 6 cups a day. 5fl oz of grain coffee contains 110-160mg of caffeine (depending on the type of coffee). Bear in mind that products like chocolate, coca cola, and energy drinks contain caffeine too.

7. You eat high glycemic index foods

The glycemic index is a ranking of carbohydrate foods based on their immediate effect on blood sugar levels. If you have a high glycemic index, it means that the process of breakdown is too quick. It is therefore important to pay attention to what you eat and keep your thyroid healthy. Products that contain high glycemic index include sweets, pastries, pasta, and white rice. These foods contain a huge amount of carbohydrates and they affect the process of iodine absorption. The iodine deficiency leads to thyroid issues. Of course, it is practically impossible to stop eating high glycemic index products, however, you can reduce the amount of them in your diet. 

8. You consume butter and margarine

Butter is listed as a high-cholesterol food which affects the lipid balance and thus the thyroid. Despite this fact, it is not recommended that you stop eating animal fats. Butter is still a good source of selenium and vitamin D. It is better to control the amount of butter you eat. Margarine, on the other hand, is best avoided as it is made from trans fats which damage our endocrine and cardiovascular system, leading to obesity. 

9. Alcohol abuse

Alcohol can increase or decrease the pancreatic secretions. Both may affect the body. Women start to experience menstrual problems, while men start suffering from low libido. Thyroid issues also have a negative impact on the vegetative nervous system, which may lead to tremors, tachycardia, bowel disorders, mood swings, and other unpleasant symptoms. If your thyroid doesn't work properly and produces excess hormones, the process of dehydrogenase synthesis slows down. Consequently, the impact of alcohol on the body increases.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                       PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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6 Sneaky Foods That Raise Your Blood Sugar Levels the Most

The food you eat can have a direct impact on your blood sugar levels. Whether you have diabetes or just concerned about maintaining steady blood sugar levels, it is important to pay attention to what you eat. Let's quickly understand the science first. Your body creates blood sugar or blood glucose by digesting the carbohydrates from the food you eat and transforming some of it into sugar that travels through your bloodstream. This blood sugar is used by the body to generate energy and the part that remains unused is stored.

Too much blood sugar in your body can be harmful and so can frequent spikes in your blood sugar levels and may even lead to diabetes. Here are six sneaky foods that are known to raise your blood sugar levels. It is often suggested to eat a combination of proteins, fats and fiber to slow down the digestion of carbohydrates and reduce the spike in your blood sugar levels after the meals.

1. Coffee: Your blood sugar may rise after a cup of coffee due to the presence of. The same goes for black tea or green tea. Although, caffeine affects different people differently, if you are diabetic you must limit your caffeine intake. 


2. Dry Fruits: Dry fruits like raisins and cranberries contain sugar in more concentrated forms and therefore, are high in carbohydrates. A fruit in any other form than its natural form like juice or dried is known to have twice the amount of sugar. While they're known to be good for you, it is best to limit your daily intake of nuts and dry fruits to a handful or roughly 30 grams. 


3. White Bread: White bread and even white rice contains simple carbohydrates that are easily broken down by the body and converted into glucose. Moreover, these contain little fiber and fiber actually helps in keeping your blood sugar levels stable. The same is the case with white bread that only contains refined flour and also with pasta and noodles. Therefore, it is suggested to switch to brown rice or whole grain bread that are rich in fiber.

4. Red Meat: Many studies have shown that red meat and processed meat like bacon and ham are all high in saturated fats that may raise your blood sugar levels. Moreover, too much protein can also raise your insulin levels. 

5. Milk: Milk and other dairy products can definitely contribute to your blood sugar levels. Milk contains, lactose which is a type of sugar that is digested easily. But it also contains proteins that may be able to counteract this response and therefore, it is alright to drink milk in moderation. 

6. Bananas: Certain fruits like bananas, grapes, cherries and mangoes are full of carbohydrates and sugar and may raise your blood sugar levels quickly. These are all fruits with a high glycemic index, which measures the increase in the blood glucose levels after eating a particular food. Foods that have a high glycemic index create a more quick and dramatic rise in your blood glucose levels. 

You don't have to really avoid these foods altogether but it is very important to keep a watch on the portion size that you consume to ensure that your blood sugar levels remain consistent.   

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://my crochet creations.blogspot.com