Diet Digest: vegetables

Showing posts with label vegetables. Show all posts

Thursday, August 23, 2007

Was Interested In Ocular Nutrition?

berries , eyes , fruits , vegetables , vitamins Leave a Comment

Several vitamins, minerals (green leafy vegetable ingredients) and herbs have used in an attempt to treat or prevent the development of cataract, glaucoma, macular degeneration and diabetic retinopathy. Although anecdotal evidence abounds, the lack of large scale controlled trials make definite recommendations difficult. This is not surprising since most of the aging eye diseases progress slowly and a multitude of factors (genetic and environmental) affect their development and progression, so that it becomes very difficult to isolate the influence of a specific vitamin or mineral on this process. On this page we discuss the nutrients that over time have been suggested to play a possible role.

In the absence of specific contraindications and side effects, most physicians seem it reasonable to use these nutrients as an adjunct to specific medical therapy - i.e. "can't hurt and might help" approach. Perhaps the most reasonable recommendation would be to increase the dietary intake of green leafy vegetables (for Carotenoids) and fruits & vegetables like carrots and cantaloupe which have reddish pigment (for beta-Carotene).

There is a risk however. Patients affected by these diseases are willing to grasp at any straw in desperation, because in advanced disease medical therapy seems to offer so little hope. This is especially true for macular degeneration and glaucoma. Therefore, despite claims of cure with expensive alternative treatments, refrain from unreasonable expectations is prudent.

There is concern about eating green leafy vegetables if you are on Warfarin (Coumadin), a blood thinner. Warfarin reduces the ability of blood to clot by blocking Vitamin K; however, large amounts of Vitamin K can overcome the effects of warfarin. Green leafy vegetables are high in vitamin K. According to the National Stroke Association, patients taking Warfarin do not need to avoid foods that are high in vitamin K-- rather, they should avoid against abruptly changing the amount of vitamin K-rich foods consumed since the changes in vitamin K intake can alter the effect of warfarin, making warfarin ineffective (too much vitamin K in the diet) or causing bleeding (too little vitamin K in the diet). If you eat a relatively constant amount of green vegetables then Warfarin levels would be unlikely to fluctuate.

Vitamin C, Vitamin E, beta-Carotene (pro-Vitamin A) and Carotenoids (Lutein & Zeaxanthin) are strong antioxidants i.e. they protect the eye against free radical damage. It seems reasonable to assume that strengthening of the eye defences by increasing the intake of these vitamins would be helpful in preventing the chronic AgingEye diseases. Recent well designed and controlled studies seem to support this assumption. Lycopene (a different type of carotenoid found in tomatoes) protects against prostate cancer and heart disease — therefore the protective effect of these vitamins is not just restricted to the eye.

Nutritional supplements and Macular Degeneration

The Age-Related Eye Disease Study (AREDS) was a major study sponsored by the National Eye Institute (NEI). In the study, scientists looked at the effects of zinc and antioxidants (vitamin C, vitamin E & beta carotene i.e. provitamin-A), on patients with cataracts and age-related macular degeneration (AMD). Lutein was not part of this study because during the planning stages in the early 1990s, lutein and zeaxanthin were not commercially available.

The study reported a beneficial effect of antioxidants + zinc in patients who have moderate to advanced macular degeneration (i.e. those who have extensive intermediate size drusen or at least 1 large drusen or geographic atrophy in 1 or both eyes, or visual acuity worse than 20/32 attributable to macular degeneration). The study showed that treatment with antioxidants + zinc reduced the risk of progression of moderate macular degeneration to advanced macular degeneration by 25%. (see graph). Vitamin supplements do not provide as much benefit to patients with minimal macular degeneration. These nutritional supplements do not prevent the development of macular degeneration, nor can one recover vision already lost to macular degeneration. In this study, nutritional supplements do not seem to prevent cataracts, or to keep them from getting worse over time, although other studies have shown such a beneficial affects. The dose of vitamin C used was about 5 times what the general population receives from diet alone. The dose of vitamin E was about 13 times the recommended daily allowance and the dose of zinc was about 5 times the recommended daily allowance. These levels of zinc and vitamins C and E generally can be obtained only by supplementation.

While most patients in the study experienced no serious side effects from the doses of zinc and antioxidants used, a few taking zinc alone had urinary tract problems that required hospitalization. Some patients taking large doses of antioxidants experienced some yellowing of the skin. The long-term effects of taking large doses of these supplements are still unknown.

If you have intermediate (or advanced macular degeneration in one eye only), talk to your physician about taking nutritional supplements. Your doctor can help you determine if they may be beneficial-and safe-for you, and what types and doses of supplements to take. The doses used in the study were: Vitamin C 500 mg, Vitamin E 400 IU, Beta-carotene 15 mg, Zinc 80 mg, as zinc oxide, Copper 2 mg, as cupric oxide (copper should be taken with zinc, because high-dose zinc is associated with copper deficiency). Ophthalmologists and others prescribing the AREDS formula to their patients should recognize that this is not a multivitamin; if the patient needs additional vitamins (e.g., B vitamins or vitamin D), other products must be used. To know more about the NEI macular degeneration study read or print the NIH News Release about this study or view the video.

It is very important to talk with your physician before taking large-dose supplements, and to follow the dosage recommendations carefully. Megadoses of vitamins have well defined health risks. Some supplements may interfere with each other or other medications. Smokers and ex-smokers probably should not take beta-carotene, as studies have shown a link between beta-carotene use and lung cancer among smokers.An estimated 8 million persons at least 55 years old in the United States have intermediate or advanced macular degeneration. Of these 8 million, 1.3 million would develop advanced macular degeneration if no treatment were given to reduce their risk. If all of these people at risk received supplements such as those used in AREDS, more than 300 000 of them would avoid advanced macular degeneration and any associated vision loss during the next 5 years.

Aging Eye Times recommendation:

We urge clinicians to be cautious when advising patients with macular degeneration regarding the benefits of ocular vitamin/mineral supplements. These nutrients are not a cure for macular degeneration, nor will they restore vision already lost from the disease, but they may help some people at high risk for developing advanced macular degeneration keep their vision. Based on data from AREDS, persons older than 55 years should have dilated eye examinations to determine their risk of developing advanced macular degeneration. Patients who have moderately advanced macular degeneration and are not current or past smokers, should consider taking a supplement of antioxidants plus zinc. In patients who have early macular degeneration, it seems reasonable to defer consideration of supplementation. If patients with early macular degeneration choose to take the supplements, then they must understand that their decision to do so is not supported by a demonstrated benefit and any presumed beneficial effect on preventing the progression of macular degeneration is mere speculation. Approximately 80% of Americans older than age 70 will fall in the low-risk group of early or no macular degeneration.
All patients should be encouraged to eat a balanced diet rich in fruits and vegetables, and in particular they should be informed by they clinician on the dietary sources rich in these carotenoids. We further recommend patients to wear UV protective lenses and a hat or cap when outdoors and suggest they see their primary care physician to treat any hypertension, hypercholesterolemia or potentially compromising vascular disease.

Lutein & Zeaxanthin role in Eye Disease Prevention

The macula is yellow in color due to the presence of pigment, which is composed of two dietary carotenoids, lutein and zeaxanthin. By absorbing blue-light, lutein and zeaxanthin pigments protect the photoreceptor cells of the retina from light damage. In addition, lutein & zeaxanthin are antioxidants, able to prevent free-radical damage to the macula. If the macula has more lutein and zeaxanthin, the protection against light damage is also greater. The macular pigment can be increased in by either increasing the intake of foods that are rich in lutein and zeaxanthin, such as dark-green leafy vegetable, or by supplementation with lutein and zeaxanthin.

While the assumption that increasing the intake of lutein or zeaxanthin may protect against the development of age-related macular degeneration has a strong scientific basis, a causative relationship has yet to be unequivocally demonstrated in rigorous controlled studies. Given the evidence to date, the advice to increase the intake of lutein & zeaxanthin seems reasonable.

A number of studies intended to examine trends in a population suggest a link between lutein and decreased risk of eye disease:

In 1994, a National Eye Institute (NEI)-supported study indicated that consumption of foods rich in carotenoids — particularly green, leafy vegetables such as collard greens, kale and spinach — was associated with a reduced risk of developing macular degeneration.

In 1999, data from the Nurses Health Study showed a reduced likelihood of cataract surgery with increasing intakes of lutein and another carotenoid --zeaxanthin.

In 1999, the Health Professionals Follow-up Study found a trend toward a lower risk of cataract extraction with higher intakes of lutein and zeaxanthin.

In 1999, a follow-up to an NEI-supported population-based study -- called the Beaver Dam Study -- concluded that people with diets higher in lutein and zeaxanthin had a lower risk of developing cataract.

In 2001, data from the Third National Health and Nutrition Examination Survey reported that higher intakes of lutein and zeaxanthin among people ages 40-59 may be associated with a reduced risk of advanced macular degeneration.

Lutein & Zeaxanthin were not part of this AREDS (macular degeneration study) because during the planning stages in the early 1990s, lutein and zeaxanthin were not commercially available. Therefore, the recently released results of the macular degeneration study could not advice on lutein.

It seems reasonable to conclude that the trends and available evidence to date supports a beneficial affect for lutein in preventing eye diseases.

Nutritional supplements and Cataracts

Compared with nonusers, the risk for cataract is 60% lower among persons who use multivitamins or any supplement containing vitamin C or E for more than 10 years. Use of vitamins for shorter duration is not associated with reduced risk for cataract (Arch Ophthalmol 2000;118:1556-63). Vitamin C reduces the risk of cortical cataracts in women aged 60 years or less & carotenoids reduce the risk of posterior subcapsular cataract (PSC) in women who have never smoked (Am J Clin Nutr 2002;75:540-9). A recent research report also suggests that lutein and zeaxanthin (the only carotenoids found in the lens) may retard aging of the lens (Arch Ophthalmol 2002;120:1732-7). Higher intakes of protein, vitamin A, niacin, thiamin, and riboflavin (i.e. vitamin B-complex) are associated with reduced prevalence of nuclear cataract (Ophthalmology 2000;107:450-6).

The combined weight of the evidence suggests that long-term use of vitamin supplements (containing vitamin-C, E and carotenoids) may be of value in delaying cataract development.

Years ago, Nobel laureate Linus Pauling advocated megadoses (1,000 to 2,000 mg per day) of Vitamin C to fend off colds and prevent cancer. Studies have found no benefit from such massive doses of vitamin C, but a different line of research suggests that just a little extra might be a good thing for women's eyes. Any protective effect of vitamin C probably occurs well above the Recommended Dietary Allowance (RDA) of 75 mg/day for women, about the amount in an orange (Women who smoke need more vitamin C 110 mg/day).

Research by the Nutrition and Vision Project (NVP), a cooperative effort of Harvard and Tufts University scientists, has found that women who consume higher-than-recommended doses of vitamin C may lower their risk for more than one type of cataract (Harv Womens Health Watch 2002;9:1). Boosting the vitamin C intake from both food and supplements to around 500 mg/day is probably a good idea, however discuss it with your doctor, especially if you have an increased risk for kidney stones.

Herbs and AgingEye Diseases

The use of herbal supplements in the US has become increasingly popular in recent years. In a survey conducted in 1999, about 49% of adult Americans were estimated to have used herbal products during the previous year (Journal of Clinical Pharmacy & Therapeutics 2002:27;391-401). Contributing to their increased use is the perception that herbs are safer, gentler and represent a more 'natural' way of curing disease than conventional drugs, which are viewed as chemicals.

These medications fall into the category of alternative/complementary medicines and, as such, are not regulated by the Food and Drug Administration (FDA) with the same scrutiny as conventional drugs. There is no pre-marketing review and post-marketing surveillance requirements for herbal supplements in the US. Their regulation by the FDA is restricted as a result of the Dietary Supplement Health and Education Act (DSHEA) passed by US Congress in 1994. These products are freely available to consumers as over-the-counter (OTC) items. The FDA has now established standards to ensure that dietary supplements and dietary ingredients are not adulterated with contaminants or impurities, and are labeled to accurately to reflect the ingredients in the product (News Release). There is still no requirement to show that dietary supplements are safe or effective.

As the use of herbal supplements in the US continues to grow under the prevailing scenario, some concerns have become apparent regarding the safety of these products. Of particular safety concern is potential interactions of these products with conventional drugs. It has been documented that as many as 31% of the patients who use herbal supplements do so in conjunction with prescribed drugs and about 70% of these patients do not regularly report the use of these products to their health care providers (Journal of Clinical Pharmacy & Therapeutics 2002:27;391-401). Of most concern is the bleeding tendency when herbs like Gingko are taken along with aspirin or other blood thinner.

Bilberry (Vaccinium myrtillus)

Bilberry has a long history of use for various eye conditions. The active components, flavonoid anthocyanosides, are potent antioxidants with a particular affinity for the eye and vascular tissues. Interest in bilberry was first aroused during World War II when British Royal Air Force pilots reported improved night visual acuity on bombing raids after consuming bilberries. Subsequent claims have been made that the administration of bilberry extracts results in improved night visual acuity, quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare. In a report of 50 patients with age-related cataracts, a combination of bilberry and vitamin E delayed the progression of cataracts (Head K. Altern Med Rev 2001;6:141-166).

Bilberry has been used in the treatment of glaucoma as well.

Ginkgo Biloba

Ginkgo biloba extract is freely available and popular. An extract of Ginkgo leaves is commonly used for conditions associated with cerebral and peripheral ischaemia (e.g. dementia, impotency, claudication). Gingko has several biological actions which combine to make it a potentially useful agent in the treatment of glaucoma: improvement of central and peripheral blood flow, reduction of vasospasm, reduction of serum viscosity, antioxidant activity, platelet activating factor inhibitory activity, inhibition of apoptosis, and inhibition of excitotoxicity. The effect of Ginkgo biloba extract as a potential antiglaucoma therapy is undergoing scrutiny.

Bleeding may occur inside the eye in patients taking Gingko (N Engl J Med 1997 10;336:1108). One of its components, ginkgolide B, is a potent inhibitor of platelet-activating factor, which is essential for the induction of arachidonate-independent platelet aggregation. Bledding complications in the brain have also been reported.

A recent research article suggests that Ginkgo biloba extract (40 mg, orally, administered three times daily for 4 weeks) improves preexisting visual field damage in some patients with Normal Tension Glaucoma (Ophthalmology 2003;110:359-362). Visual field improvement theoretically could result from improved retinal ganglion cell function or improved cognitive abilities. Either of these effects could occur secondary to improved blood flow to the eye, the brain, or both to a neuroprotective effect of Gingko Biloba. Further studies are needed to determine by what mechanisms Gingko may benefit patients with glaucoma.

Coleus Forskohlii

The triterpene forskolin from the plant Coleus forskohlii stimulates the enzyme adenylate cyclase. Adenylate cyclase then stimulates the ciliary epithelium to produce cyclic adenosine monophosphate (cAMP), which in turn decreases eye pressure by decreasing aqueous humor inflow.

Results of studies using topical forskolin applications to decrease eye pressure have been mixed. To date, human studies on forskolin's effect on eye pressure have been limited to healthy volunteers. Several studies have found it effective at lowering eye pressure and decreasing aqueous outflow in healthy volunteers.

Salvia Miltiorrhiza

Salvia miltiorrhiza is a commonly used botanical in Chinese medicine. Injected intravenously, this botanical appears to improve microcirculation of the retinal ganglion cells.

In a human study, 121 patients with mid- or late-stage glaucoma with medication-controlled eye pressure received daily intramuscular injections of a 2 g/mL solution of Salvia miltiorrhiza alone or in combination with other Chinese herbs (four different groups). The results suggest a possible benefit from this herbal treatment. Double-blind evaluations of oral administration of Salvia seem warranted.

Wine and Macular Degeneration

Researchers reported in Journal of the American Geriatrics Society that people who drink wine in moderation may be less likely to develop age-related macular degeneration (AMD). This finding was based on an analysis of data collected between 1971 and 1975 for the National Health Nutrition and Examination Survey (NHANES-1) from 3,072 adults 45 to 74 years of age with eye-related changes that indicated AMD.
The National Eye Institute (NEI) believes that it would be premature to make any recommendations based on this single study. While this is an interesting finding that bears further investigation, the authors warn that the study should not be used to "draw inferences about a cause and effect relationship." It also should be noted that later studies have found no such relationship between AMD and wine drinking, and that the findings reported are of borderline significance.

The NEI agreed with the author's concerns about the reliability of the data indicating the amount of alcohol consumed, as these data are often subject to recall bias. In addition, the study did not completely take into account possible confounding factors, especially smoking. Many studies show that smoking is a risk factor for AMD. Since there is generally more smoking among alcohol users, smoking status should be taken into account in the analyses. NEI questioned, too, the reliability of the diagnosis of AMD in those surveyed. The methods used now to diagnose AMD in large studies have been improved and are quite different than those used in the early 1970's.

Related Topics:

How To Maintain And Improve Vision

Everything About Bilberry Foods

Improve Your Retina and Macula Health with Foods and Vitamins

Foods That Help to Improve Eyesight

100 Foods That Won't Kill You Right Now

Fruit Helps Prevent Eye Disease

[Source]

Top 12 Foods To Break Down Fat Deposits

diet , fat , vegetables 4 comments

by Brenda Bunney

In your struggle to lose weight, eating foods that burn fat in your body more efficiently is an important factor. Here is a list of top fat burning foods that you should include in your diet.

These foods help break down fatty deposits and make it easier for your body to flush out the fat.

1. Asparagus - Contains the chemical asparagine, which is an alkaloid that stimulates the kidneys and improves the circulatory process. These alkaloids break down oxalic acid, which tends to glue fat to cells. Breaking down this acid helps to reduce fat levels.

2. Beets - A strong diuretic that focuses on the liver and kidneys. Beets flush out floating body fats and cleanses blood corpuscles that can contain fat deposits. Beets also contain chlorine that stimulates the lymph, which helps flush out fatty deposits.

3. Brussel Sprouts - Stimulates the pancreas, which releases hormones that will have a cleansing effect on cells. Brussel sprouts also contain minerals that stimulate the kidneys so that waste is released quicker.

4. Cabbage - This is a great food if you have a potbelly or middle age spread on your waistline, as it helps break up fat in this area. Cabbage contains sulphur and iodine, which helps to cleanse the gastric intestinal mucous membrane of the stomach and intestines and helps break up fat.

5. Carrots - Carrots contains carotene, a form of Vitamin A, this carotene will start a fat flushing reaction in your system. This reaction will literally wash out fat and waste quickly. The carotene will be transformed into vitamin A in the intestines and this process will cause your metabolism to speed up and create a reaction in your cells to remove fat deposits.

6. Celery - Raw celery has a high concentration of Calcium in a ready to use form, so when you eat it, the calcium is sent directly to work. This pure form of calcium will ignite your endocrine system. The hormones in your body will break up the accumulated fat build up. Celery also has a high level of magnesium and iron, which will clean out your system.

7. Cucumbers - Contains sulfur and silicon content that stimulate the kidneys to wash up uric acid and loosen fat from cells.

8. Garlic - A natural diuretic containing mustard oils that create a cleansing action in the body. They promote a vigorous action of Peristalsis. Peristalsis is a muscular contraction that helps to break down clumps of fat and wash it out.

9. Horseradish - It has an amazing effect of dissolving fat in cells (no side effects) and also as a cleansing effect on the body.

10. Lettuce - Contains iron and magnesium, which enters your spleen, to boost your immunity and protects the body from illness. Lettuce also helps the liver as it increases your metabolism and washes out fatty cells.

11. Radishes - Contains high levels of Iron and Magnesium which scrub the mucous membrane of the body and helps to dissolve fat in the cells.

12. Tomatoes - Contains Vitamin C and Citricmalic-oxalic acids. The acid will accelerate metabolism and help the kidneys filter out large quantities of fatty deposits and wash away fat from your system.

Related Topics:

Top 10 Low Calorie Food

100 Foods That Won't Kill You Right Now

[Source]

A Candy That Won't Make You Guilty For A Snack

diet , fat , fruits , vegetables Leave a Comment

10 Ways to Have That Snack and Lose Weight

Got cookies? How about chips? Chips, cookies, ice cream, candy bars, and crackers are the most popular snack foods. It comes as no surprise that they are generally our higher calorie, higher fat or sugar snack choices.

Do you feel guilty when you get a snack attack? You are not alone. Snacking has gotten a bad rap in the past but it isn't the act of snacking that gets us into trouble, it's the type of foods we tend to snack on that quickly puts us into fat and calorie overload.

Actually, eating smaller, more frequent meals/snacks can be particularly helpful. Small meals/snacks eaten about every 2 1/2 to 3 hours tend to translate into more stable blood sugars throughout the day. When you graze instead of gorge, you avoid extreme hunger and tend not to overeat at any one meal.

A Candy That Won't make You Guilty For A Snack

Our 2 Biggest Snack Mistakes

Mistake #1

We choose calorie dense, high-fat/sugar snacks that, while they have a lot of calories for a relatively small amount of food, aren't satisfying in the long run (such as candy bars and chips). Aren't we still hungry after we eat a small bag of chips or a 2 ounce candy bar? Was that 320 calories well spent?

Mistake #2

We choose high-carbohydrate snack foods (such as pretzels, bagels, or apples) that go through the digestive tract fairly quickly, staving off hunger for only a short amount of time. If we balance our quick carbs with some protein and some fat, the snack will be more filling and satisfying and will take longer to get through the digestive tract.

To snack and lose weight, it's important to choose snacks that:

are higher in fiber and important nutrients. Whole grains, beans, and fruits and vegetables contain fiber plus nutrients, and low-fat dairy and lean meats contain important nutrients, so your snacks aren't just contributing "empty" calories (calories without nutritional value)
include carbohydrates with lower glycemic indexes (fruits, vegetables, whole grains, beans, and nuts) so the energy from the snack won't hit your blood stream quickly and all at once, thus triggering another craving when it wears off
are balanced with small amounts of protein and some of the more heart-helpful fats such as monounsaturated fats and omega-3 fatty acids. These more balanced snacks tend to feel more satisfying and filling, take longer to digest, and supply energy over a longer period of time. Plant foods such as nuts and seeds, soy foods, avocados, and olive and canola oils offer these helpful fats, and the nuts and soy also offer protein to balance carbohydrate-rich foods

The Snack Attack Plan

So, let's make a new Snack Attack Plan, shall we? To do this, we don't necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time. Here are my 10 tips on how you can do this each day:

Tip 1: Soluble Fiber to The Rescue!

Foods rich in soluble fiber make for great snacks because soluble fiber leaves the stomach slowly, encouraging better blood sugars and making you feel satisfied longer. Here are some possible snack ingredients that are high in soluble fiber:

peas and beans (make a quick bean dip in the microwave with some vegetarian refried beans or have some cooked "edamame" soybean pods ready in the refrigerator)
oats and oat bran (make a batch of oatmeal flavored with low-fat milk, a little vanilla extract and cinnamon in the microwave -- or freeze a batch of blueberry oat bran muffins so you can grab one when you need a quick afternoon pickup!)

"We don't necessarily need to trade all of our Chips Ahoys in for carrot sticks or our carton of ice cream for a carton of yogurt. We can start by making smarter snack choices most of the time."

some fruits (apples, peaches, citrus, mango, plums, kiwi, pears, berries)
some vegetables (artichokes, celery root, sweet potatoes, parsnips, turnips, acorn squash, brussels sprouts, cabbage, green peas, broccoli, carrots, cauliflower, asparagus, beets)

Tip 2: Eat Slow-Release Snack Foods

The following foods, even in large amounts and if eaten alone, are not likely to result in a big rise in blood sugar. (Remember, we don't want food to hit your blood stream quickly, otherwise you're just going to feel hungry again shortly after.)

These are based on the American Journal of Nutrition's international table of glycemic index and glycemic load values. (Glycemic load considers the glycemic index of a food and the grams of carbohydrate that a reasonable serving size of that particular food contains)

meat
poultry
fish
avocados
salad
vegetables
cheese
eggs

Tip 3: Go Nuts!

An ounce of nuts is a perfect healthy snack. An ounce of most nuts will add about 170 calories, 7 grams of carbs, 6 grams of protein, and 15 grams fat. (The higher amount of fat in nuts will take longer to digest and will help the snack seem more satisfying.)

hazelnuts and almonds are lowest in saturated fat
macadamia and hazelnuts are highest in monounsaturated fat (this is a very good thing)
pistachios and macadamia nuts are highest in fiber (about 3 grams per ounce)
walnuts have the most omega-3 fatty acids (also a very good thing).

Tip 4: Calling All Yogurt Fans

A container of light fruit yogurt (low fat and with artificial sweeteners) is a great snack at work or on the go. A 7-ounce container has about 13 grams of available carbohydrate and a glycemic index of 20, adding up to a glycemic load of only 2! Remember Tip #2 about the benefits of slow-release foods? Add some fresh fruit, ground flaxseed, or reduced-fat granola to yogurt to make a fun snack parfait!

Tip 5: Portable Fruit

Fruit can travel well in your car or briefcase and come in handy for a quick pick-me-up, many offering just enough carbohydrates with a nice dose of fiber. You can make a more balanced snack by enjoying your fruit with cottage cheese, yogurt, or some cereal and milk.

The following fruits have a low glycemic load (5 or less per serving):

Cherries, glycemic load of 3 per (4 1/4 ounce) serving
Grapefruit, glycemic load of 3 per (4 1/4 ounce) serving
Kiwi fruit, glycemic load of 5 per (4 1/4 ounce) serving
Oranges, glycemic load of 5 per (4 1/4 ounce) serving
Peaches (fresh or canned in juice), glycemic load of 4 per (4 1/4 ounce) serving
Pears, glycemic load of 4 per (4 1/4 ounce) serving
Plums, glycemic load of 3 per (4 1/4 ounce) serving
Cantaloupe, glycemic load of 4 per (4 1/4 ounce) serving
Strawberries, glycemic load of 1 per (4 1/4 ounce) serving

Tip 6: Get Your Whole Grain Snacks

The latest research suggests that people who eat whole grains have the lowest incidence of diabetes. They appear to increase the efficiency of insulin so that less is required to metabolize the sugar. (Lower levels of circulating insulin are believed to help discourage weight gain.) Use snack time as a time to work in some whole grains!

Tip 7: Eat Your Veggies

Cut up fresh, raw vegetables and serve them with a light ranch dressing, or with peanut butter, reduced fat cheese, or cottage cheese. Look past the basic salad greens and baby carrots and try jicama sticks (a refreshing, crispy white root), zucchini coins, bell pepper rings, or lightly cooked and chilled snow pea pods or green beans.

Tip 8: Try Trail Mix

The dried fruits in trail mix give you some fiber and carbohydrate calories, but the nuts help round the snack off with protein, fat, and some more fiber. (Tip: Stay away from those that include ingredients such as sesame sticks or dried banana chips that may contain trans-containing hydrogenated oils. If you choose a trail mix with chocolate chips or M&Ms, just make sure there is just a sprinkling).

Tip 9: Don't Shovel Down Your Snack

Snacks need to be eaten slowly, too, just like meals. Don't forget that it takes 20 minutes for your brain to get the message that you are full. Give that message time to work before you decide the snack didn't do the trick. Make a point of enjoying a flavored mineral water (the unsweetened, no-calorie kind) at the same time. This will help you eat the snack slower, too.

Tip 10: Don't Make Your Snack a Meal

Snacks should be around 150-200 calories -- just enough energy to tide you over until your next meal but not so much that it contributes as many calories as a meal.

Try half of a whole-wheat bagel toasted with a slice of reduced fat cheddar instead of the whole bagel (160 calories vs. 300). Or try a cup of minestrone soup instead of a big bowl for a snack (150 calories vs. 300).

And Finally

Be sure to join me on my Snack Attack message board. Every week, we have a new set of snack attack ideas for you, with such fun titles as Microwave Snack Mondays, Wacky Snack Wednesdays, and my favorite -- Sinful Snack Saturday!

©1996-2005 WebMD Inc. All rights reserved.

Related Topics:

Top 10 Low Calorie Food

Best Food To Improve Appetite

Good Nutrition Needed for Good Sex

Protein Hazard: How to Save Your Liver When You Are on a Diet

Extra Fatty Diet Could Harm Female Fertility

100 Foods That Won't Kill You Right Now

[Source]

Red Kidney Beans Will Kill You If Not Cooked

beans , harm , toxin , vegetables 5 comments

Red Kidney Bean Poisoning is an illness caused by a toxic agent, Phytohaemagglutnin (Kidney Bean Lectin). This toxic agent is found in many species of beans, but it is in highest concentration in red kidney beans (Phaseolus vulgaris). The unit of toxin measure is the hemagglutinating unit (hau). Raw kidney beans contain from 20,000 to 70,000 hau, while fully cooked beans contain from 200 to 400 hau. White kidney beans, another variety of Phaseolus vulgaris, contain about one-third the amount of toxin as the red variety; broad beans (Vicia faba) contain 5 to 10% the amount that red kidney beans contain.

As few as 4 or 5 beans can bring on symptoms. Onset of symptoms varies from between 1 to 3 hours. Onset is usually marked by extreme nausea, followed by vomiting, which may be very severe. Diarrhea develops somewhat later (from one to a few hours), and some persons report abdominal pain. Some persons have been hospitalized, but recovery is usually rapid (3—4 h after onset of symptoms) and spontaneous.

Red Kidney Beans Will Kill You If Not Cooked

The syndrome is usually caused by the ingestion of raw, soaked kidney beans, either alone or in salads or casseroles. As few as four or five raw beans can trigger symptoms. Several outbreaks have been associated with "slow cookers" or crock pots, or in casseroles which had not reached a high enough internal temperature to destroy the glycoprotein lectin. It has been shown that heating to 80°C. may potentiate the toxicity five-fold, so that these beans are more toxic than if eaten raw. In studies of casseroles cooked in slow cookers, internal temperatures often did not exceed 75°C.

All persons, regardless of age or gender, appear to be equally susceptible; the severity is related only to the dose ingested.

No major outbreaks have occurred in the U.S. Outbreaks in the U.K. are far more common, and may be attributed to greater use of dried kidney beans in the U.K., or better physician awareness and reporting.

NOTE: The following procedure has been recommended by the PHLS (Public Health Laboratory Services, Colindale, U.K.) to render kidney, and other, beans safe for consumption:

Soak in water for at least 5 hours.
Pour away the water.
Boil briskly in fresh water for at least 10 minutes.
Undercooked beans may be more toxic than raw beans.

[Source]

Wednesday, August 22, 2007

How Spinach Helps To Improve Eyesight

cancer , heart , vegetables , vitamins 3 comments

Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available.

This chart below graphically details the %DV that a serving of Spinach provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Spinach can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Spinach, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Nutrients in Spinach, Boiled. - Food Chart

Health Benefits

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.

Phytonutrient Flavonoids for Optimal Health

Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.

(Many of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled studies. These spinach extracts have been shown to slow down cell division in stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

Spinach Carotenoid Combats Prostate Cancer

A carotenoid found in spinach and other green leafy vegetables fights human prostate cancer two different ways, according to research published in the the Journal of Nutrition. The carotenoid, called neoxanthin, not only induces prostate cancer cells to self-destruct, but is converted in the intestines into additional compounds, called neochromes, which put prostate cancer cells into a state of stasis, thus preventing their replication.

Spinach Flavonoid Combats Ovarian Cancer

Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to spinach, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, broccoli, and blueberries.

A significant 34% reduction in ovarian cancer risk was also seen in women with the highest intake of the flavone luteolin (found in citrus).

Helping You Bone Up

The vitamin K provided by spinach-almost 200% of the Daily Value in one cup of fresh spinach leaves and over 1000% of the Daily Value in one cup of boiled spinach (which contains about 6 times as much spinach)-is important for maintaining bone health. Vitamin K1 activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. Therefore, without enough vitamin K1, osteocalcin levels are inadequate, and bone mineralization is impaired. Spinach is also an excellent source of other bone-building nutrients including calcium and magnesium.

Cardiovascular Protection from Spinach

For atherosclerosis and diabetic heart disease, few foods compare to spinach in their number of helpful nutrients. Spinach is an excellent source of vitamin C and vitamin A, the latter notably through its concentration of beta-carotene. These two nutrients are important antioxidants that work to reduce the amounts of free radicals in the body; vitamin C works as a water-soluble antioxidant and beta-carotene as a fat-soluble one. This water-and-fat-soluble antioxidant team helps to prevent cholesterol from becoming oxidized. Oxidized cholesterol is able to stick to and build up in blood vessel walls, where it can cause blocked arteries, heart attack or stroke. Getting plenty of vitamin C and beta-carotene can help prevent these complications, and a cup of boiled spinach can provide you with 294.8% of the daily value (DV) for vitamin A along with 29.4% of the DV for vitamin C.

Spinach is also an excellent source of folate. Folate is needed by the body to help convert a potentially dangerous chemical called homocysteine that can lead to heart attack or stroke if levels get too high, into other benign molecules. In addition, spinach is an excellent source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. A cup of boiled spinach contains 65.6% of the daily value for folate and 39.1% of the daily value for magnesium.

In addition to its hefty supply of cardioprotective vitamins and minerals, a study published in the Journal of Agriculture and Food Chemistry has revealed that spinach Rubisco contains four peptides (protein components) that inhibit angiotensin I-converting enzyme-the same enzyme blocked by ACE inhibitor drugs, which are used to lower blood pressure. When given to laboratory animals bred to be hypertensive, spinach produced a blood pressure lowering effect within two to four hours. How much spinach did the animals have to eat to get this beneficial effect? Just 20 to 30 mg of these powerful spinach peptides for each kilogram (2.2 pounds) of their body weight. In human terms, what this suggests is that an entrée-sized spinach salad for lunch or a serving of steamed spinach as part of the evening meal may have a salutary effect on blood pressure two to four hours later.

Promotes Gastrointestinal Health

The vitamin C and beta-carotene in spinach help to protect the colon cells from the damaging effects of free radicals. And the folate in spinach helps to prevent DNA damage and mutations in colon cells, even when they are exposed to cancer-causing chemicals. Studies show that people who eat foods high in vitamin C, beta-carotene, and/or folate are at a much lower risk of getting colon cancer than those who don't.

Anti-Inflammatory Nutrients

The nutrients in spinach can also help with conditions in which inflammation plays a role. For example, asthma, osteoarthritis, and rheumatoid arthritis are all conditions that involve inflammation. Since beta-carotene and vitamin C have anti-inflammatory properties, they can be helpful for reducing symptoms in some patients. In addition, the magnesium and riboflavin in spinach, two nutrients of which it is an excellent source, may help to reduce the frequency of migraine attacks in people who suffer from them.

A Smarter Brain with Spinach

In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills. Read more about brain benefits of spinach.

Vitamin E-rich Leafy Greens Slow Loss of Mental Function

Mental performance normally declines with age, but the results of Chicago Health and Aging Project (CHAP) suggest that eating just 3 servings of green leafy, yellow and cruciferous vegetables each day could slow this decline by 40%, suggests a study in the journal Neurology (Morris MC, Evans DA, et al.) Compared to people who consumed less than one serving of vegetables a day, people who ate at least 2.8 servings of vegetables a day saw their rate of cognitive decline slow by roughly 40%. This decrease is equivalent to about five years of younger age, said lead author Martha Clare Morris, ScD, with Rush University Medical Center in Chicago.

The prospective cohort study, funded by the National Institute of Aging, used dietary data from 3,718 participants (62% female, 60% African American, average age 74). Mental function was assessed with four different tests: the East Boston Tests of immediate memory and delayed recall, the Mini-Mental State Examination, and the Symbol Digit Modalities Test, taken at the start of the study and then again after 3 and 6 years.

After adjusting the results for potential confounders such as age, sex, race, education, and cardiovascular risk factors, the researchers found that consuming an average of 2.8 vegetable servings each day was associated with a 40% decrease in cognitive decline, compared to those who ate an average of less than one (0.9) serving a day. Of the different types of vegetables, green leafy vegetables had the strongest association, said Dr. Morris.

Surprisingly, no relationship was found between fruit consumption and cognitive decline.

Morris hypothesizes that this may be due to the fact that vegetables, but not fruits, contain high amounts of vitamin E, which helps lower the risk of cognitive decline. Also, vegetables, but not fruits, are typically consumed with a little fat, such as olive oil or salad dressing, which increases the body's ability to absorb vitamin E.

The Rush University researchers plan further research to understand why fruit appears to have little effect and to explore the effects of citrus fruit, specifically, on cognitive decline. Bottomline: If you remember to enjoy at least 3 servings of leafy greens each day, you are much more likely to remember other things as well!

Better Eyesight from Spinach

Lutein, a carotenoid protective against eye diseases such as age-related macular degeneration and cataract, is found in green vegetables, especially spinach, as well as kale and broccoli. But egg yolks, although they contain significantly less lutein than spinach, are a much more bioavailable source whose consumption increases lutein concentrations in the blood many-fold higher than spinach,shows a human study published in the Journal of Nutrition.

Although the mechanism by which egg yolk increases lutein bioavailability is not yet known, it is likely due to the fats (cholesterol and choline) found in egg yolk since lutein, like other carotenoids, is fat-soluble and cannot be absorbed unless fat is also present. To maximally boost your lutein absorption from spinach, we suggest enjoying this vegetable, whether steamed, sautéed or fresh in spinach salad, with a little olive oil and/or a topping of chopped hard-boiled egg to provide your body with some fats to help enhance the bioavailability of this fat-soluble phytonutrient.

Iron for Energy

Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And, if you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron. In one cup of boiled spinach, you'll be provided with 35.7% of the daily value for iron.

So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.

Description

Spinach belongs to the same family (Chenopodiaceae) as chard and beets. It shares a similar taste profile with these two other vegetables-it has the bitterness of beet greens and the slightly salty flavor of chard.

Popeye popularized spinach, but it's too bad he ate it out of a can. Fresh spinach retains the delicacy of texture and jade green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked.

There are three different types of spinach generally available. Savoy has crisp, creased curly leaves that have a springy texture. Smooth-leaf has flat, unwrinkled, spade-shaped leaves, while semi-savoy is similar in texture to savoy but is not as crinkled in appearance. Baby spinach is great for use in salads as it has a sweeter taste, probably owing to its reduced concentration of oxalic acid. Spinacia oleracea is the scientific name of this leafy vegetable.

History

Spinach is thought to have originated in ancient Persia (Iran). Spinach made its way to China in the 7th century when the king of Nepal sent it as a gift to this country. Spinach has a much more recent history in Europe than many other vegetables. It was only brought to that continent in the 11th century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as "the Spanish vegetable" in England.

Spinach was the favorite vegetable of Catherine de Medici, a historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the ways that she especially liked. Since this time, dishes prepared on a bed of spinach are referred to as "a la Florentine."

Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.

How to Select and Store

Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.

Store fresh spinach loosely packed in a plastic bag in the refrigerator crisper where it will keep fresh for about five days. Do not wash it before storing as the moisture will cause it to spoil. Avoid storing cooked spinach as it will not keep very well.

Tips for Preparing Spinach:

Spinach, whether bunched or prepackaged, should be washed very well since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves. Place the spinach in a large bowl of tepid water and swish the leaves around with your hands as this will allow any dirt to become dislodged. Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water (usually two to three times will do the trick). Cut away any overly thick stems to ensure for more even cooking. If you are going to use the spinach in a salad, you can dry it in either a salad spinner or by shaking it in a colander. If you are going to cook it, you do not need to worry about drying it well as the remaining water will serve to help it cook. Spinach is one of the few vegetables we suggest quick boiling (for one minute). That's because boiling will help to reduce the amount of oxalic acids found in spinach, resulting in a sweeter taste.

A Few Quick Serving Ideas:

Add layers of steamed spinach to your next lasagna recipe.
Toss steamed spinach with pressed garlic, fresh lemon juice and olive oil. Sprinkle with a little Parmesan cheese.
Pine nuts are a great addition to cooked spinach.
Spinach salads are a classic easy and delicious meal or side dish.

Allergic Reactions to Spinach

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It turns out that spinach is one of the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: cow's milk, wheat, soy, shrimp, oranges, eggs, chicken, strawberries, tomato, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.

Some of the most common symptoms for food allergies include eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods.

Spinach and Pesticide Residues

Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2006 report "Shopper's Guide to Pesticides in Produce," spinach is among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of spinach unless it is grown organically.

Spinach and Oxalates

Spinach is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating spinach. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.

Spinach and Goitrogens

Spinach contains goitrogens, naturally-occurring substances in certain foods that can interfere with the functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may want to avoid spinach for this reason. Cooking may help to inactivate the goitrogenic compounds found in food. However, it is not clear from the research exactly what percent of goitrogenic compounds get inactivated by cooking, or exactly how much risk is involved with the consumption of spinach by individuals with pre-existing and untreated thyroid problems.

Spinach and Purines

Spinach contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as spinach.

Nutritional Profile

Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorous, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Spinach is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. For an in-depth nutritional profile click here: Spinach.

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents; the nutrient density rating; and the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised.

**Content of Nutrients in the Spinach**
Spinach, boiled 1.00 cup 180.00 grams 41.40 calories
Nutrient	Amount	DV(%)	Nutrient Density	World's Healthiest Foods Rating
vitamin K	888.50 mcg	1110.6	482.9	excellent
vitamin A	14742.00 IU	294.8	128.2	excellent
manganese	1.68 mg	84.0	36.5	excellent
folate	262.44 mcg	65.6	28.5	excellent
magnesium	156.60 mg	39.1	17.0	excellent
iron	6.43 mg	35.7	15.5	excellent
vitamin C	17.64 mg	29.4	12.8	excellent
vitamin B2 (riboflavin)	0.42 mg	24.7	10.7	excellent
calcium	244.80 mg	24.5	10.6	excellent
potassium	838.80 mg	24.0	10.4	excellent
vitamin B6 (pyridoxine)	0.44 mg	22.0	9.6	excellent
tryptophan	0.07 g	21.9	9.5	excellent
dietary fiber	4.32 g	17.3	7.5	very good
copper	0.31 mg	15.5	6.7	very good
vitamin B1 (thiamin)	0.17 mg	11.3	4.9	very good
protein	5.35 g	10.7	4.7	very good
phosphorus	100.80 mg	10.1	4.4	very good
zinc	1.37 mg	9.1	4.0	very good
vitamin E	1.72 mg	8.6	3.7	very good
omega 3 fatty acids	0.15 g	6.0	2.6	good
vitamin B3 (niacin)	0.88 mg	4.4	1.9	good
selenium	2.70 mcg	3.9	1.7	good

World's Healthiest
Foods Rating Rule
World's Healthiest Foods Rating	Rule
excellent	DV>=75%	OR	Density>=7.6	AND	DV>=10%
very good	DV>=50%	OR	Density>=3.4	AND	DV>=5%
good	DV>=25%	OR	Density>=1.5	AND	DV>=2.5%

Wednesday, August 15, 2007

Foods That Help to Improve Eyesight

age , berries , diet , eyes , fish , fruits , vegetables 1 comment

In the recent article about the 100 foods that improve your productivity foods that benefit the eyes were mentioned. Today we will discover this theme.

Ocular nutrition and eye health is an important part of helping maintain our vision and eye health as we age. One can safely say that every part of the human eye needs ocular nutrition support and nutrition to improve eye health.

Healthy vision and the human eye is related to the health of the individual parts of the eye — the cornea, iris, macula, lens, optic nerve, pupil, retina and the vitreous humor. And ocular nutrition is one of the ways good vision can be supported.

As we age, many things can go wrong with our vision. Ultraviolet light from the sun can damage the lens and the cornea. Wind, dust, chlorine fumes, automobile fumes, freezing temperatures and physical injury are examples of threats to good vision.

Vibration from driving and hitting potholes has a cumulative negative impact on eye health as well as long hours spent in front of a computer screen. And certainly we need foods that help to promote healthy eyes.

Here is ocular nutrition information for nourishing the eyes:

Based on information provided by the U.S. National Eye Institute, results of nutrition and eye health food studies have shown that consuming certain foods provides ocular nutrition. In other words, using food to improve eyesight and nutrition to improve eye health has been proven by studies. Here is a list of food to improve eyesight:

Ocular nutrition with collard greens, kale and spinach.

carotenoids

Ocular nutrition with green vegetables and corn.

lutein

zeaxanthin.

Ocular nutrition with blueberries, apricots and bilberries.

beta carotene

lycopene

anthocyanosides.

Ocular nutrition with cold water fish and Omega 3 fish oil.

Omega 3

Here’s additional important ocular nutrition and vision information:

Besides the nutrients and ocular nutrition foods described above, the following nutrients are associated with vision and eye health.

Alpha Lipoic Acid – ALA improves the performance of other antioxidants in the body
L-Taurine – helps protect the eyes from UV light and helps strengthen the retinal cells
Lycopene – a strong antioxidant found in tomatoes
N-Acetyl Cysteine – helps protect the eyes from damage by UV light and strengthens the immune system
Quercetin – a strong antioxidant that helps maintain lens transparency; exists in small amounts in red wine
Vitamin C – helps the body resist damage by oxidation (damage from long-term exposure to oxygen and light)
Zinc – helps support macula and retina health; levels of zinc and eye health are definitely related

How can you obtain these ocular nutrition nutrients every day?

Great question! You have several options:

1 – Try to include the ocular nutrition foods in the daily meal planning. Consuming more whole foods and healing and eye health should be a goal of everyone. While using nutrition to improve eye health is a good idea, very large quantities of the eye-healthy foods are needed to provide meaningful nutrient levels.

2 – Take the various nutrients individually in supplement form.

3 – Take a vision and eye health specific nutritional supplement. There are ocular health vitamins and ocular health nonprescription supplements that help maintain or even improve eyesight. This can be a practical and cost-effective solution.

4 – Take a daily multiple vitamin/mineral supplement that includes the vitamins for ocular health providing the eye-healthy nutrients in meaningful quantities. This option can be the best way, assuming one can locate such a product. Most daily supplements either do not include all of the eye-healthy nutrients, or the quantities are so low as to be of little benefit.

We should never take eye health and good vision for granted. The fact that you were searching for the term "ocular nutrition" means you are already aware that nutrition and supplementation can help maintain or even improve your eye health.

Failing vision does not have to be a part of getting older - give your eyes the critical ocular nutrition and nutrients in meaningful quanties every day. This likely means including ocular health vitamins in your daily supplementation. Your future eye health may depend on it!

Related Topics:

100 Foods That Won't Kill You Right Now

Fruit helps prevent eye disease

4 Vitamins to Have a Better Sex Life

Protein Hazard: How to Save Your Liver When You Are on a Diet

Fruit and Vegetable Coloring Compounds may help to fight Cancer

[Source]

Strawberries, Blueberries, Spinach and the Brain

berries , brain , mentally healthy foods , vegetables 2 comments

Your snack choice is more important than you think. New research indicates that in addition to affecting your waistline, food also can influence your brain. Some diets appear to aid mental functioning while others harm it. Altogether the studies show the importance of diet on mental health and also may have implications for those who suffer from certain brain ailments.

Loathe anything leafy and green? Obsess over cream-filled cupcakes?

Junk food junkies take notice. What you eat does more than influence your gut. It also may affect your brain. Increasing evidence shows that certain fruits and veggies produce brain benefits, while some types of fat appear to cause harm. The new studies are leading to:

A better understanding of food's complex actions.
The development of diets that may improve brain functions and help prevent or treat brain ailments.

Mentally healthy foods include strawberries, blueberries and spinach, according to some of the work. In one example, researchers fed aging rats the daily equivalent of a pint of strawberries, pint of blueberries or a spinach salad for two months. Compared with aging rats on a regular diet, molecular measures of brain cell communications showed that the supplemented animals had better cell function. They also performed better on a memory test. In addition, preliminary findings indicate that the food possibly may have an effect on Alzheimer's disease (AD), a memory-impairing disorder that hits in old-age. Mice bred to develop AD perform better on a memory task when they receive a blueberry supplement. Their brain cell communication also enhances. Plans to study supplements of the foods in humans are under way.

Researchers surmise that the benefits of these produce items stem, at least in part, from their high antioxidant content. In the brain, antioxidant molecules wage war against troops of molecules, known as free radicals, which can harm brain cells and brain function (see illustration). Many scientists believe that, as we age and during various disease-related circumstances, our internal antioxidant defenses can become overpowered by the free radical force. The antioxidant-rich foods are thought to offer brain protection during these times by providing an extra boost in defense, keeping the free radicals in check.

General diets rich in antioxidants also have benefits. By following a group of people aged 65 and over for about four years, researchers recently found that a diet packed with high levels of the antioxidant, vitamin E, was associated with a lower risk of developing AD in some people.

On the other end of the spectrum, a crop of studies finds evidence that gorging on foods that contain high levels of saturated fat-think french fries and donuts-can hinder brain function. Even though some fat is important for health, many Americans go overboard, especially with the saturated form. Studies indicate that rats kept on a comparable diet, where approximately 40 percent of their daily calories come from saturated fats, perform poorly on tests of memory and learning.

Human studies also report negative effects. In one study researchers examined the food intake of some 5,000 participants. People who ate diets high in saturated fat had an increased risk of dementia.

It's not clear how excessive saturated fat harms the brain, but there are many theories. Some blame its effect on glucose, a sugar that provides energy to the body and brain. While a short-term supply of glucose can help the brain, excess fat may create a situation where brain cells receive a long-term, harmful exposure to glucose. Research on people with diabetes, a disease marked by problems with glucose, fits with this idea. For example, one report found that diabetics perform poorly on memory tests. Other research indicates that excess fat affects certain brain memory molecules. One of the studies on rats found that the high fat diet cut levels of brain-derived neurotrophic factor and other related molecules in the brain, which are thought to aid the formation of memories.

More research is needed to sort out all the complicated effects of food, but scientists hope eventually to develop specific dietary guidelines that aid brain health. For now, researchers say it can't hurt to eat more fruits and veggies and cut down on saturated fat.

[Explanations to the fig.

One way certain foods may help the brain is by fighting off harmful free radical molecules (A), which roam around anxiously looking to combine with other molecules. Their rush for a mate is thought to cause cell damage or even cell death (B) and contribute to a variety of brain function problems. Researchers believe that foods, such as strawberries, blueberries and spinach, provide the brain with extra platoons of antioxidants. These protective molecules can take the free radicals out of commission, ending their assault.]

Related Topics:

Protein Hazard: How to Save Your Liver When You Are on a Diet

100 Foods That Won't Kill You Right Now

Warning: milk eliminates health benefits of tea

Fruit helps prevent eye disease

Fruit and Vegetable Coloring Compounds may help to fight Cancer

The Cretan Diet: Uncovering Its Heart Health Secrets Through the Ages

Fruit Pomelit helps to prevent Heart Attacks

[Source]

Monday, August 6, 2007

100 Foods That Won't Kill You Right Now

blood pressure , cancer , colds , common illnesses , digestion , energy , eyes , fat , fruits , heart , long-term illness , productivity , sleep , stomach , vegetables , weight 1 comment

Besides eating to lose weight, why not eat to improve your productivity? Whether the following foods help sharpen your eyesight, keep your brain focused, or just fill you up without making you feel lazy, you’ll find they’ll help you keep your day on track.

Energy

Most of us can be productive in the mornings, but if you find that you’re unable to concentrate or simply lose the energy to keep going many afternoons, these energy and brainpower boosting foods are what you need.

1. Eggplant: As long as you don’t forget to eat the skin, it doesn’t matter how you ingest your eggplant. Eggplant skin contains the nutrient naunin, which keeps your brain sharp by increasing communication between your brain cells and messenger molecules. You won’t be able to help staying focused after eating eggplant.

2. Raisins: If you need a boost of energy, steer clear of the carbs and grab a pack of raisins. These high-energy fruits are low in fat and calories and rich in antioxidants which help restore your body’s most important cells.

3. Lima beans: Now that you’re over the age of eight, we hope you can finally appreciate why your mother made you eat your lima beans. Lima beans give you tons of energy from iron and dietary fiber while preventing your body from absorbing too much sugar. Iron helps you get a good night’s sleep, as it prevents anemia, a leading cause in sleepless nights for women.

4. Corn: Eating corn can help combat stress, so eat up. The important nutrient pantothenic acid is prevalent in corn, which helps metabolism and alleviates stress.

5. Figs: Figs have the best kind of dietary fiber that maintains high energy levels while keeping your appetite far away. Whether you find fresh figs or a pack of the dried fruit, enjoy its natural sweetness.

6. Tuna: While doctors continue to debate over the good and bad effects of tuna, especially when consumed by pregnant women, there’s no way to ignore the fact that tuna is the original brain food. Not only does tuna help you focus, it also fends off depression. Tuna is good for your heart and helps prevent childhood asthma.

7. Spinach: Make like Popeye and inhale that spinach. Full of practically every nutrient you could think of, spinach is the easiest way to take in all your vitamins at once. In addition to fighting cancer and building strong bones and muscles, spinach reduces stress and help keeps your brain young and focused.

8. Chicken: Chicken is a lean alternative to beef. It is filled with protein and important B vitamins that give you loads of energy and speed up your metabolism. Eat chicken several times a week and you’ll never be too tired to exercise again.

9. Turnip greens: Turnip greens usually don’t get as much credit as they should. A not-so-popular vegetable among children, turnip greens help keep your mind sharp as you creep into old age.

10. Green beans: Top off your salad with fresh green beans and feel your energy bounce back. Green beans are packed with iron and zinc, as well as immune-strengthening vitamins A and C.

11. Cod: Cod, like the other fish that appear on this list, is an optimal way to get your protein without indulging in a lot of calories. It also helps your brain stay focused and ward off depression.

12. Hummus: This all-natural food is an easy way to get some energy-boosting protein fast. Spread hummus on whole grain bread or rye bread for a tasty and quick snack.

13. Pita bread: Pick a hearty wheat or whole grain version of this ancient food to reap its health benefits. Pita bread generally has a few more calories than regular sliced bread, but it will help you stay full and focused longer.

14. Peanut butter: Get back in the game after just a swallow of this childhood favorite. In moderation, peanut butter makes a great snack. Indulge in a spoonful to curb your appetite and cravings for sugar.

15. Kidney beans: These large beans are vital for maintaining high energy levels for long periods of time. Add to chili for a satisfying meal.

16. Honey: Drizzle a little honey on your morning toast, and you’ll not only get rid of your sugar cravings, you’ll also decrease your chances of catching a virus or other nasty disease.

17. Walnuts

: The omega 3 fatty acids found in walnuts help you think more clearly and keep you focused your day. Also excellent sources of protein, walnuts are a delicious alternative to potato chips.

18. Sunflower seeds: Sunflower seeds are another popular, but uncommon, way to beat fatigue. They require a lot of work to eat, so your mouth will get a lot of exercise, forcing your body to work for its food.

19. Lemons: A squeeze of lemon in your tea or even sucking a sliced lemon for a few seconds will wake up your mouth and give you that extra pep you need to finish the day.

20. Sage: Banish forgetfulness with an extra dash of sage. Sage has been proven to improve memory, so you can start untying those strings from around your finger.

Eyesight

For many entrepreneurs, long hours in front of the computer screen has become an absolute necessity. These foods that benefit the eyes will help you ensure that all that time spent staring at a 17 inch screen doesn’t wear your eyes out.

21. Strawberries: As with the other fruits on this list, strawberries help your eyesight. If you’re glaring at your computer all day or just enjoy watching a lot of TV, you’re going to need all the help you can get. Eating strawberries has also been linked to preventing cancer.

22. Carrots: One cup of chopped carrots will give you six times your recommended daily value of Vitamin A. They improve eyesight, especially in the dark. Rumor has it that carrots will also make your eyes sparkle.

23. Smoothies: Smoothies made with real fruit are a tasty, filling way to take in a significant amount of fruits. You’ll feel like you’re indulging in a naughty snack, but you’re not.

24. Flaxseeds: If you’ve been working or studying all day, your eyes are probably feeling a little dried out. Flaxseeds help prevent dry eye syndrome, allowing you to feel fresh even after a hard day.

General Productivity Boosters

The foods in this category don’t just boost your productivity in a single way, but rather they help you across multiple categories.

25. Salmon: Not just a fish dish delicacy, a single serving of salmon is also full of healthy benefits. Low in calories but high in important omega 3 fatty acids and protein, salmon will keep your appetite at bay while you concentrate on your busy day. Salmon is known for keeping high-blood pressure in check – a benefit for the demanding currency trading lifestyle. Salmon also lowers your chances of sunburn, dry eyes, stroke, prostate cancer, and even minimizes feelings of hostility in young adults. Without the distractions of moody adolescents, you’ll be able to get twice as much done!

26. Shrimp: Low in calories but high in Vitamin D and protein, shrimp is an excellent choice for a snack or even a whole meal. Good for the heart and the brain, shrimp will help you age gracefully while it decreases your chances of Alzheimer’s.

27. Water: Water is probably the most underestimated health drink on the planet. Water speeds up your metabolism, keeps you hydrated, helps skin stay acne-free, and kills appetite. You’ll also be flushing out your digestive system and colon.

28. Turkey: This lean meat isn’t just for Thanksgiving. Turkey is a huge source of protein and energy. It helps your body fight cancer. Just don’t eat a turkey sandwich for lunch if you’ve got a busy afternoon ahead of you because turkey is full of tryptophan that make you sleepy.

29. Mustard Greens: Mustard greens prevent the chances of your body developing asthma and helps relax your muscles if you already have it, allowing you to breathe more easily and regularly.

30. Dill: Dill is a popular seasoning not just for its zippy flavor but also for its ability to control bacteria growth. It contains calcium, iron, and magnesium, helping your bones stay strong while you rush around.

31. Plums: Not only do plums have a lot of iron, they improve your body’s chances of absorbing enough iron.

32. Sweet potatoes: Sweet potatoes, also known as yams, are surprisingly good for you. Despite their sweet taste, they have been recently labeled as the “antidiabetic food.” As it turns out, sweet potatoes maintain a balance of your blood sugar levels. They also contain an impressive number of antioxidants and proteins.

33. Papaya: The benefits to eating papaya are endless. The colorful fruit helps protect you against the potential damages of secondhand smoke, rheumatoid arthritis, and even the common cold.

34. Pear: If you’re allergic to many of the fruits on this list, try a pear. Pears are hypo-allergenic, so they provide you with all the healthy benefits of any other fruit, without the nasty side effects.

35. Cauliflower: Like most other vegetables included on this list, cauliflower has an immense amount of Vitamin C and impressive detoxifying capabilities. Just don’t pour on the ranch dressing, or you’ll also be getting a lot of fat and calories.

Avoiding Colds and Other Common Illnesses

Being productive is as much about minimizing downtime as it is about having more energy. These foods will help boost your immune system and ensure that your out of commission for fewer days each year.

36. Orange juice: Unless you like getting colds, you’d better drink your OJ everyday. As a prime source of vitamin C, orange juice will keep you energized and healthy…not to mention out of bed and sneeze-free.

37. Bell peppers: Want to maintain your busy lifestyle? Better include bell peppers in your daily diet. It doesn’t matter what color, red, green, or yellow, each variety of bell peppers is full of Vitamin A and C, as well as other nutrients which will keep away joint pain and nasty colds.

38. Green tea: You may not believe it, but green tea is as healthy as it is trendy. Full of beneficial antioxidants, green tea also strengthens your immune system, saving you a trip to the doctor.

39. Pumpkin seeds: Pumpkin seeds are a tasty, salty snack that reduce symptoms of arthritis and keep you on the move. They strengthen your immune system, so instead of chowing down on sticky candy this Halloween save those pumpkin seeds and snack away.

40. Summer squash: Summer squash, or zucchini, is a tasty vegetable that fights diseases big and small. Packed with Vitamin C, folates, and fiber, squash fights against colds and arthritis, metabolic disorders, and even cancer.

41. Ground cinnamon: Next time you feel a cough or the chills coming on drink some tea spiked with ground cinnamon. The spice’s warming powers will ease your discomfort and may help ward off the cold altogether.

42. Garlic: As long as you pack some mints, it’s more than okay to indulge in a little garlic. Garlic is a natural anti-inflammatory, meaning that it is an excellent way to help your body fight infections from the common cold to HIV.

43. Apricots: Eating apricots regularly will reduce your chances of getting sick. This fruit is also good for your heart and keeps your eyes sharp.

44. Cayenne pepper: Sprinkle a little cayenne pepper on your meal, and clear up a stuffy nose, wake up a lazy mind, or speed up your metabolism. Cayenne pepper also acts as a natural pain reliever, so simple aches and pains won’t be able to stand in your way.

45. Cranberries: If you’ve got a urinary tract infection, you won’t be able to concentrate on anything. Drink some cranberry juice (cranberry juice concentrate won’t do the trick) and down a handful or two of the fresh fruit itself. You won’t have to wait too long before the natural healing effects take over.

46. Cloves: Add cloves to homemade soup or when baking a spice cake, and you’ll not only protect yourself from dangerous environmental toxins, you’ll also ease any annoying joint pain.

47. Clementines: Clementines are a delicious, portable fruit, so feel free to take 2 or even 3 along with you as you head out the door. Clementines may be small, but they’re loaded with potassium, antioxidants, and of course Vitamin C. Dip in chocolate for an extra special treat.

Improving Digestion and Sleep

All the energy foods in the world won’t do you any good if you aren’t getting a decent night’s sleep or are constantly having stomach pains. The foods in this category will help to settle your stomach and ensure that you will be rested for the next day.

48. Black beans: Black beans give your body the right kinds of dietary fiber which help clear out your digestive system and keep your tummy from growling between meals. Great as a topper on salads or mixed with salsa for a delicious dip, black beans are also an excellent source of iron, which gives you more energy and focus throughout the day.

49. Bran cereal: Bran is a huge source of dietary fiber, which keeps you full and cleans out your digestive system. Great for battling constipation, bran will keep your mind on your day and not on having to use the restroom.

50. Avocado: Avocados are full of dietary fiber and potassium, which will keep you from cramping up due to bloating. Add a little avocado to your salad or appetizer menu and sleep like a baby.

51. Apples: You already know that an apple a day keeps the doctor away, but do you know why? This sweet snack has a lot of fiber which cleans out your digestive tract while preventing stroke and lowering cholesterol levels.

52. Brown rice: Your body digests brown rice much more easily than white rice, all the while soaking up the grain’s valuable nutrients. Brown rice lowers cholesterol and is packed with energy-giving fiber and manganese.

53. Onions: Adding onions to any dish will add taste while lowering your blood sugar. Onions are also good for the overall health of your stomach, settling that queasy tummy during a hangover.

54. Grapefruit: Loaded with Vitamin C, grapefruit is one of the best ways to fight a cold so you’re alert during the day and decongested enough to sleep at night. It even gives protection against painful kidney stones.

55. Pound cake: Munch on pound cake or another sensible dessert to help you drift off to dreamland. Studies show that carbohydrates and comfort food ease your body into a deep sleep. Just be careful not to overindulge or you’ll start packing on the pounds fast.

56. Pinto beans: Beans, beans, magical fruit. While most beans boost the ability to clear out your digestive tract in no time flat, pinto beans are probably the best at it. Also a great source of fiber, pinto beans are just another food that keeps your mind on your work, not your appetite.

57. Celery: Celery is a great source for Vitamin C and is a popular diuretic. Say goodbye to bloating and cramps when you pile on the celery.

58. Cucumbers: Kill two birds with one stone when you eat your cucumbers. Loaded with fiber, cucumbers are full of water, which your body needs to help you digest the high-energy giving fiber.

59. Peppermint: If you’ve got a stomach ache or just need to perk up a little bit, try some peppermint. Peppermint is a known muscle relaxant which eases your tummy. It helps you breathe easier, clearing up nasal passages and easing sinus pressure. Get rid of that headache and get back your concentration.

60. Ginger: Beat nausea and gas with ginger tea or ginger snap cookies. A powerful fighter against motion sickness, morning sickness, and bad gas, ginger eases your tummy muscles and combats gas naturally.

61. Pineapple: A serving of fresh pineapple eases your digestive tract and will keep cramps at bay, all while satisfying your desire to nibble on something sweet.

62. Cantaloupe: Cantaloupe is one of the best sources of Vitamin A, but it is also rich in potassium. A good choice for anyone who does a lot of walking or running. Cantaloupe will keep your muscles elastic and cramp-free.

63. Soybeans: If you’ve been having trouble sleeping, eat soybeans with your dinner. High levels of tryptophan will increase your chances of falling and staying awake all night long.

64. Asparagus: Cooked in a casserole or laid gracefully along a plate of lamb, asparagus is full of healthy benefits. A natural diuretic, asparagus combats bloating and PMS, while also protecting a new fetus as it develops inside the uterus.

Low Fat Filling Foods

Bootstrappers often lead a sedentary lifestyle, meaning that if you want to remain fit and productive you’ll need to keep your fat consumption down. The foods in this category are designed to fill you up without expanding your waistline.

65. Salsa: Salsa makes a delicious add-on to breakfast eggs or virtually any appetizer, but it also helps control weight gain. An appetite suppressant, salsa helps the body burn calories throughout the day, keeping your mind from obsessing about calorie counting and snacking.

66. Egg whites: All the protein of regular eggs without the calories and fat that raise your cholesterol. A favorite among dieters and athletes, egg whites and a sensible exercise routine will keep you looking trim and strong.

67. Venison: Whether you shoot it yourself or buy it from the store, venison is a healthy way to enjoy your red meat. Extremely high in protein, venison is surprisingly low in saturated fat. Instead of feeling groggy and greasy after your meal, you’ll feel energized and healthy.

68. Yogurt: Low-fat yogurt is an easy alternative to drinking a glass of milk each day. Yet another great source of calcium, yogurt is also rich in nutrients like B12, good-for-you bacteria and iodine, which strengthen your immune system and even adds years to your life.

69. Cheese: Cheese isn’t just a valuable source of calcium; it also keeps your muscles elastic, which decreases your chance of experiencing injury or soreness. Be sensible, of course, layering a low-fat variety on your sandwich or eating a handful of cheese cubes is much more healthy than indulging in a greasy slice of pizza.

70. Milk: Lowfat and skim milk are full of calcium but low in unnecessary fat and calories. Drinking a glass will keep your stomach full and away from the vending machines. Recent studies also suggest that milk helps your body’s ability to burn fat and lose weight. Drink up!

71. Almonds: Almonds are any weight watcher’s dream snack. Filled with good fats that your body can work off quickly, almonds stay with you so you’re not constantly craving more food. Keep a can on your desk and keep your stomach quiet while you work.

72. Potatoes: Stay away from the sour cream and bacon bits, and you’ll enjoy your potato’s health benefits as much as the filling vegetable itself. Dieters often shun the potato because of its starches and carbohydrates, but eating a potato is a surprisingly low-calorie food, which also gives your body the cancer-fighting nutrients it needs.

73. Tofu: A healthier alternative to meat, tofu still manages to deliver the needed protein, iron and other nutrients to your body. Tofu is a must-include food for any woman going through menopause, as it maintains a balance of fluctuating estrogen levels and rids your body of symptoms like hot flashes. Talk about improved productivity.

74. Watermelon: Slicing up a watermelon is another great way to have dessert without having to count calories. Despite its simple construction, watermelon is a powerful cancer fighter and energy booster.

75. Snow peas: This healthy vegetable doubles as a crunchy snack that might just help you stay awake. The low-calorie food means you can snap away on as many as you’d like, exercising your mouth and avoid falling asleep at your desk.

76. Snapper: Another take on the fish plate is snapper. Snapper is great for your heart but low in calories, so don’t feel bad about going back for seconds!

77. Diet soda: If you have to drink soda, better make it diet. You’ll eliminate empty calories and teeth-destroying sugar, but still benefit from the caffeine.

78. Vanilla soy milk: Flavored soy milk makes drinking your milk as tasty as downing a vanilla shake. Instead of all that sugar and fat, you’ll enjoy the lasting benefits of protein.

79. Whole wheat pasta: If you’re dying for Italian food, don’t deny yourself a hearty bowl of good pasta. Substitute white flour pasta for the whole wheat variety. Your body will work off the whole wheat faster, and after dinner you won’t be lying around complaining that you’re too stuffed to do anything.

80. Low fat frozen yogurt: A cool burst of this refreshing dessert will wake up your mouth and your mind in no time. Indulging in a sweet treat also helps break up your day.

Controlling Blood Pressure and Becoming Heart Healthy

Entrepreneurs are generally an anxious bunch. All that worrying and hustling can be terrible for your heart, so its important to control your blood pressure.

81. Bananas: Bananas are rich in Vitamin B and C, but they’re most appreciated for their extremely high levels of potassium, which maintain blood pressure and reduce the probability of stroke. Bananas also contain a vital but often overlooked nutrient called fructooligosaccharide, which increases your body’s ability to absorb calcium and build strong bones.

82. Dark chocolate: Indulging in a piece of rich dark chocolate once a day will satisfy your craving for sweets while lowering blood pressure and giving you a load of antioxidants. It’s also been suggested to act as an aphrodisiac, so what are you waiting for?

83. Scallops: Scallops are packed with protein, magnesium and vitamin B12, reducing your risk of blood clots and heart problems.

84. Romaine lettuce: When you’re washing lettuce for your salad, pay extra attention to the green, leafy kind. Romaine lettuce is packed with Vitamins K, A, and C, and is also good for your heart.

85. Olives: Olives are another small but significant anti-inflammatory, as they reduce symptoms of asthma, arthritis, and even menopause. Whether you add them to your pizza or salad, don’t forget the olives!

86. Kiwi: Another surprising food that alleviates asthma symptoms kiwi. It reduces the uncomfortable wheezing associated with the respiratory disease. Also an excellent source for antioxidants, refreshing kiwi will also help your body stabilize blood sugar.

87. Grapes: Another heart-healthy fruit, grapes can help balance out fattier foods and prevent the formation of dangerous blood clots.

88. Collard greens: Guilty only by association, collard greens are an incredible source of nutrients, not a greasy home-cooked artery clogger. Rich in Vitamins A, C, and K, collard greens are a menacing weapon against breast cancer.

Cancer and Long-Term Illness Prevention

While we commonly think of productivity in the short-term, when considering your health and that of your company, it is important to recognize that long-term illness can pose a very serious risk

89. Blueberries: Grab a handful to curb your craving for sweets or sprinkle on top of a dessert to satisfy your Vitamin C and E intake. Blueberries also help your eyes quickly adjust to the dark and stay alert during nighttime hours. Blueberries help the brain stay young and avoid the progression of Alzheimer’s disease and other age-related brain degenerations. Prime blueberry season lasts May-October.

90. Kale: The cancer-fighting advantages of this leafy green vegetable are enormous. Vitamins K, A, and C are abundant in just one serving, as are other key elements such as dietary fiber, iron, calcium, and omega 3 fatty acids. Kale protects eyes against damaging UV rays and lowers chances for arthritis. Good news whether you’re an athlete or your job has you locked to the keyboard all day!

91. Cabbage: While cabbage contains huge amounts of Vitamin K and other important minerals, its health benefits are especially significant for women. Increasing the rate at which estrogen is broken down, cabbage is good for a cancer-preventing diet.

92. Tomatoes: Tomatoes offer an impressive amount of vitamins as well as being a lead contender in the fight against prostate cancer. Slice up for a salad or roast along with tasty summer vegetables for a spicy side dish.

93. Leeks: Adding leeks to your salad or soup will give your vitamin A and C levels a needed boost, as well as helps your body fight colon and prostate cancer. A vegetable with virtually no calories, leeks are a great snacking choice if you’re trying to quit smoking. Keep your mouth occupied and the weight off while you nibble on this semi-sweet treat.

94. Broccoli: Just one serving of broccoli will give you a double dose of your daily Vitamin C. Broccoli also helps prevent ulcers and prostate and bladder cancers. So add it as a side to your dinner instead of fries or greasy chips.

95. Rye bread: Don’t reach for that sticky white bread any longer. Rye contains as much if not more cancer-fighting nutrients than vegetables and will help you feeling full longer.

96. Raspberries: For a fruit so small, raspberries are an enormous source of antioxidants. Raspberries are one of the only fruits that contain ellagitannins, making them a must on our list and an excellent combatant against cancer.

97. Basil: Sprinkling just a couple of teaspoons on in your tomato sauce can help protect your family’s genes. Basil strengthens your DNA cell structures and protects against unwanted bacteria which could make you sick.

98. Crimini mushrooms: These darker mushrooms are rich in valuable antioxidants and iron, combating colon cancer and other diseases while increasing your chances of getting a good night’s sleep.

99. Brussels sprouts: Another key ingredient to avoiding getting sick, Brussels sprouts are full of Vitamins K and C. They also work to clean out your system and fight many types of cancer.

100. Seaweed: Don’t cringe, it’s good for you. And for your potential baby. Seaweed prevents many birth defects, as well as lessening menopause symptoms.

Now that we’ve provided you with 100 healthy foods, you won’t have any more excuses as to why you’re feeling a tickle in your throat or why you’re groggy and lethargic because of a too-full tummy. Try to incorporate foods from this list into your daily meals, and you’ll experience better and longer productivity all day everyday.

Related Topics:
Warning: Milk eliminates health benefits of tea
Fruit helps prevent eye disease
Fruit and Vegetable Coloring Compounds may help to fight Cancer
Fast Fruit Facts
Fruit Pomelit helps to prevent Heart Attacks

[Source]

Hasten to Help You

Nutritional supplements and Macular Degeneration

Aging Eye Times recommendation:

Lutein & Zeaxanthin role in Eye Disease Prevention

Nutritional supplements and Cataracts

Herbs and AgingEye Diseases

Bilberry (Vaccinium myrtillus)

Ginkgo Biloba

Coleus Forskohlii

Salvia Miltiorrhiza

Wine and Macular Degeneration

10 Ways to Have That Snack and Lose Weight

Our 2 Biggest Snack Mistakes

Mistake #1

Mistake #2

The Snack Attack Plan

Tip 1: Soluble Fiber to The Rescue!

Tip 2: Eat Slow-Release Snack Foods

Tip 3: Go Nuts!

Tip 4: Calling All Yogurt Fans

Tip 5: Portable Fruit

Tip 6: Get Your Whole Grain Snacks

Tip 7: Eat Your Veggies

Tip 8: Try Trail Mix

Tip 9: Don't Shovel Down Your Snack

Tip 10: Don't Make Your Snack a Meal

And Finally

Health Benefits

Phytonutrient Flavonoids for Optimal Health

Spinach Carotenoid Combats Prostate Cancer

Spinach Flavonoid Combats Ovarian Cancer

Helping You Bone Up

Cardiovascular Protection from Spinach

Promotes Gastrointestinal Health

Anti-Inflammatory Nutrients

A Smarter Brain with Spinach

Vitamin E-rich Leafy Greens Slow Loss of Mental Function

Better Eyesight from Spinach

Iron for Energy

Description

History

How to Select and Store

Tips for Preparing Spinach:

A Few Quick Serving Ideas:

Allergic Reactions to Spinach

Spinach and Pesticide Residues

Spinach and Oxalates

Spinach and Goitrogens

Spinach and Purines

Nutritional Profile

Introduction to Food Rating System Chart

Here is ocular nutrition information for nourishing the eyes:

Ocular nutrition with collard greens, kale and spinach.

Ocular nutrition with green vegetables and corn.

Ocular nutrition with blueberries, apricots and bilberries.

Ocular nutrition with cold water fish and Omega 3 fish oil.

Here’s additional important ocular nutrition and vision information:

How can you obtain these ocular nutrition nutrients every day?

Energy

Eyesight

General Productivity Boosters

Avoiding Colds and Other Common Illnesses

Improving Digestion and Sleep

Low Fat Filling Foods

Controlling Blood Pressure and Becoming Heart Healthy

Cancer and Long-Term Illness Prevention