Kiwi-Grapefruit Immunity Boosting Drink

Reference:
http://news.health.com/2013/04/24/recipe-of-the-day-immunity-boosting-juice/

Eating Up For Healthy Eyes

Carrots!...the first food people equate with healthy eyesight. Carrots are great; but they aren’t the only food your eyes need. Your eyes need a variety of vitamins and minerals which apparently come from a diverse nutritional diet and even supplementation.

No matter how healthy you get to be, your perfect 20/20 vision may start going off-kilter especially when you hit your forties. That’s just life. Because our eyes age, too, they may be at risk of certain conditions like glaucoma and cataracts. Your eyes are very important so you must help keep them healthy by eating right. Your eyes need the vitals: antioxidants, minerals, and phytochemicals.

Antioxidants

Antioxidants chase the free radicals away and keep eye diseases at bay. High concentrations of antioxidants lie in fruits and vegetables. The more brightly coloured these are, the higher their antioxidant properties. It is best to eat fruits and vegetables in their raw state, as cooking, canning, and other processing methods destroy or reduce their antioxidant content.

Antioxidants include the all-important vitamins A, C, and K that are particularly needed to help reduce the risk of eye diseases and conditions.

Vitamin A

Vitamin A plays a huge role in our vision. It protects the cornea which spans the surface of the eye. It is so important that a deficiency in this vitamin may manifest as night blindness, corneal dryness leading to cloudiness, corneal ulcers, and even retinal damage that can cause vision loss.

The National Eye Institute in the U.S. sponsored an Age-Related Eye Disease Study (AREDS).  The study showed how, together with other vitamins, Vitamin A in the form of beta carotene, reduced the risk of advanced macular degeneration in an experimental group by as much as 25% in a six-year period. A four-year Harvard study also discovered that Vitamin A and lutein prolonged vision in people suffering from retinitis pigmentosa (RP). Subjects were given a daily dosage of 15,000 IU of Vitamin A and 12 mg. of lutein. Over time, these people showed a significantly slower decline in their peripheral vision than those who did not.

If you are shopping for an over-the-counter lubricant for dry eyes, choose one with Vitamin A.  They are as effective as the more expensive prescription eye drops for dry eye treatment.

Great sources of Vitamin A are carrots (hence the equation to good eyesight), spinach, beef or chicken liver, sweet potatoes, and romaine lettuce.

Vitamin C

Among all the vitamins, Vitamin C is the all-around do-gooder so it is not a surprise that the C also plays an essential role in staving off the risks of cataracts and macular degeneration. Long-term studies have shown that supplementation of at least 500 mg. of Vitamin C have reduced the chances of cataract formation.

Vitamin C is common in citrus fruits, yellow bell peppers, guavas, dark leafy vegetables, kiwis, broccoli, and strawberries.

Vitamin E

Our retina, the coloured part of the eye, protects the eyeball against cell damage from UV or ultraviolet light.  As an antioxidant, Vitamin E may help prevent retinal damage from diabetic retinopathy.  Food rich in Vitamin E include nuts (sunflower seeds, almonds, peanuts), spinach, avocado, tofu, olive oil, and shrimp.

Minerals

Aside from antioxidants, minerals are essential to good eyesight as well. Although, each mineral type works in concert with others, there are those that stand out as wardens of our eyes’ health.

Magnesium

The entire human body depends on magnesium, so our eyes are no exception. It is known to help prevent glaucoma; and it is also used to help improve vision in patients with glaucoma. In addition, magnesium is instrumental in maintaining good blood flow to the eye. Dark leafy greens, nuts and seeds, fish, soybeans, and bananas are rich in magnesium.

Selenium

Selenium fights off free radicals and boosts the immune system. With such as its role, this mineral wards off cataracts and macular degeneration. Selenium is abundantly present in oysters; Brazil nuts; tuna; lean pork, beef, and lamb; and mushrooms.

Zinc

Zinc works with selenium in ridding the body of free radicals and helping it absorb those vital antioxidants for our eyes. This mineral also strengthens eye tissue and protects the cornea from cloudiness and swelling. Foods high in zinc are oysters, beef and lamb, wheat germ, and spinach.

Copper

Like Vitamin C, copper aids in the production of collagen and therefore is crucial to the health of the connective tissues of the eyes. Copper is not as abundant a mineral in our bodies as magnesium and potassium are and too much of it can actually pose a danger. Copper is best taken from dietary sources such as seafood, legumes, black pepper, nuts, and chocolate (hmmm…you like this bit, huh?)

Chromium

Chromium is important to the eyes’ muscle contraction and therefore, their focus.  Aside from a risk increase in cataract formation, low chromium levels may also promote nearsightedness and even glaucoma. Chromium is best found in broccoli, barley, oats, green beans, tomatoes, and black pepper.

Phytochemicals

Phytochemicals is a general term for various compounds found in plants, of which antioxidants are a part of.  Some of these are non-essential nutrients, meaning these aren’t required by the human body to sustain life. They are, however, needed to gain optimum health.

Two phytochemicals necessary for healthy eyes are the carotenoids, lutein and zeaxanthin. These are concentrated in the macula or central retina where they act as a filter to prevent eye tissues from photo-oxidative damage and therefore, macular degeneration.

Lutein and zeaxanthin are abundant in corn, egg yolk, kiwi, grapes, spinach and various types of squash.

Our eyes need better care as we age so that aside from a balanced diet, our lifestyle needs to be as healthy in order to protect our eyes from a speedy deterioration. Aging is inevitable; but, we can all go down that hill, gracefully and sedately with our wealth of wisdom and of course, the requisite healthy body.

Good Health: A key to Happiness and Wellbeing

Thirst Quenching Fruits and Vegetables

Foods that Cleanse the Body

References:

http://naturesown.com.au/health-centre/benefits-detoxing/ http://www.care2.com/greenliving/top-15-cleansing-foods.html http://www.huffingtonpost.ca/2013/03/25/15-detox-foods_n_2950173.html

The Health Benefits of Red Algae

Seaweed has been part of the human diet for hundreds of years. Especially for those living in the coastal areas, seaweed has either been a staple, food additive or delicacy. One of the most-eaten types of seaweeds is red algae, which is traditionally used in Asian and European cuisines. To date, there are about 6000 species of red algae found in many tropical and subtropical regions.

The red algae derive their colour from the red pigments – called phycoerythrin and phycocyanin – which mask the green pigments. The red pigments also allow photosynthesis in areas of the sea where sunlight can barely penetrate. This is why many of the red algae can be found deeper in the seabed where green or blue-green algae are rarely found.

 

But while red algae are consumed mainly because of its wide availability and unique flavour, it also has its health benefits.

Rich source of antioxidants

 

Red algae are packed with antioxidants including vitamins A and E and manganese which can fight against free radical damage in our bodies. If these free radicals damage our cells, it can result in certain diseases including cancer, heart failure and Alzheimer’s disease. 500 grams of red algae contains about 325 micrograms of vitamin A, 0.5 mg of vitamin E and 8.15 mg of manganese.

Strengthens immunity

 

Most species of red algae contain carrageenans, a type of carbohydrate that is gelatinous and commonly used in the food industry for its binding property. When red algae are consumed, the carrageenans promote the production of interferons in our system. Interferons are proteins released by the body to fight against viruses that cause illnesses. Through the increased production of interferons, the body develops an improved response against pathogens and disease-causing agents.

Vitamin and Mineral-rich food source

 

Red algae are also a rich source of other nutrients that are essential for our overall wellbeing. Specifically, it provides the minerals sodium, calcium, iron, zinc, copper, phosphorus and potassium. It also contains a range of B vitamins, such as B1, B2, niacin (B3) and folate (B9). Additionally, it’s interesting to know that with 1 cup serving of red algae, you only get 27 calories and less than 0.1 grams of fat.

Other Health Benefits

 

Aside from being used as a food ingredient, red algae are also cultivated to be used in the pharmaceutical industry as a supplement. These supplements are known to support healthy ageing, such as promoting heart health, eye health, joint health and memory function.

5 Ways to Keep Your Liver Healthy

Our liver plays a significant role in our overall health by screening the blood that passes through our digestive tract. But since the blood comes with the food we consume, the liver is basically on the receiving end of everything that goes through the tract – including carbohydrates, proteins and fats that are then converted into glucose.

This also means that our liver processes alcohol, medications, as well as food additives, toxins and pesticides found in the food we eat. It has the capacity to convert harmful products into less harmful substances, or ensure that these products are excreted from the body.

The problem is, with the amount of work the liver has to do and its repeated exposure to toxins, over time, it can become less efficient in doing its job. And when this happens, it can have a domino effect on other organs and metabolic processes.

Which is why taking care of your liver is important in maintaining your optimum health. Not everyone is aware of the liver’s role and importance though, and not everyone really understands what taking care of the liver means. So here are some things you can do for maintaining liver health:

Avoid excessive alcohol intake

Drinking too much alcohol in a short span of time can take a toll on your liver. The liver can only process about one ounce of alcohol per hour, so drinking beyond this can add stress to your liver. Moreover, since your liver is unable to process the high amounts of alcohol, it can lead to high concentrations of blood alcohol in your body.

To make matters worse, if you engage in binge drinking regularly, then you are at higher risk for alcoholic hepatitis which can lead to liver failure. The scars left by excessive alcohol consumption can also result in liver cirrhosis and liver cancer.

Avoid unnecessary medications

While painkillers can help you effectively get rid of migraine and constant body pains, and generally make you feel better, taking too much of these medications isn’t necessarily helpful for your liver.  It can cause additional strain to your liver and expose the liver to more harmful products, increasing the risk for liver diseases.

Furthermore, prescriptive drugs that are taken in higher doses than what has been specified by your physician can have adverse effects on your liver as well as your overall wellbeing.

Go for fresh, organic choices

How enjoyable and fun would it be harvesting pesticide-free fruits and vegetables right from your garden and using it for your own meals? (Just the idea itself makes me want to visit my backyard and pick up some greens!) And not only do they taste crisp and delicious, they are also liver-friendly as your liver won’t have to deal with chemicals that come with fruits and vegetables exposed to chemical fertilisers and pesticides.

Detoxify more and detoxify more often

You’ve probably heard about detoxification about a gazillion times. But that’s not for no good reason. Detoxification can benefit most every part of your system, especially your liver, where toxins can be left behind after it filters substances coming from your digestive tract.

Detoxification can be done in many ways, however, even the simplest methods can help.

·         Drink more water

Water, provided it is free from chemicals, is the easiest product that can be processed by the liver. In addition, keeping your body hydrated with plain water will promote liver function.

·         Have some lemon or lime water

Foods that are tart and bitter can encourage the release of bile, which helps in the detoxification process of the body. What’s more, lemon can help with your digestion and is a good source of vitamin C, so having lemon alone can be beneficial to your health in so many ways. If you don’t have lemon, lime is a great alternative.

·         Dine on broccoli and kale

Broccoli and kale are only two of the many cruciferous vegetables that improve your liver health by assisting in the removal of toxins from your body. Of course, going organic will always be the healthier option.

·         Try some milk thistle

Milk thistle has been used since the olden times in addressing liver problems. Until today, milk thistle is continuously used for liver protection and detoxification. Its medicinal properties are not limited to liver-related disorders, however. It is also used for type 2 diabetes and diabetic nephropathy.

Exercise regularly

Tantamount to eating a healthy, balanced diet, exercise helps your body function to its full potential. And we’re not just talking about your muscles and bones, but all other organs in your body, including the liver. How does this work? Regular exercise can help you maintain a healthy weight, and having a healthy weight is necessary for a healthy liver.

Fatty liver disease, a condition where having too much fats in your blood, impacts your liver cells, commonly resulting from overweight and obesity. And we all know that weight gain can be avoided and reversed through regular exercise – so now you have one more reason to take the stairs instead of the elevator.