zeaxanthin Archives - InnoHEALTH magazine

Essential Eye Care Pro Tips

InnoHEALTH magazine digital team — Mon, 11 Jul 2022 04:40:00 +0000

Our eyes have a higher metabolic rate resulting in quicker free radical formation, which means cells in the eye have a hyperbolic need for protecting antioxidant nutrients like vitamin A, C and E.

“Work From Home” has been a serious concern around the world amid deadly pandemic. WFH actually means: being in front of a screen: computer or tablet or smartphone, at all times on a daily basis. This extended digital device usage in blue lights at close distance, is leading our generation to digital eye strain or screen vision syndrome, a group of eye and vision related problems: eyestrain, blurry vision, trouble focusing at a distance, dry eyes and even headaches. Be vigilant about eye-related issues, such as dry eyes, cataracts, macular degeneration. Take care of your eyes everyday to maintain good eye health.

Our eyes have a higher metabolic rate resulting in quicker free radical formation, which means cells in the eye have a hyperbolic need for protecting antioxidant nutrients like vitamin A, C and E. Oxidative damage caused by vulnerability to environmental pollution, smoke, harmful rays and increased screen time can slowly take a toll on the eye cells and may affect eyesight. But these antioxidants work to halt this damage by neutralizing free radicals. Tears are water-based, but they also contain a mucus and oil component, so a lack of essential fatty acids like DHA and EPA may lend to dry eye symptoms. Consult a dietitian nutritionist to eat-right and protect your eye-sight. A nutritious diet full of healthy fats, antioxidants (function as a natural sunblock) and anti-inflammatories may help keep eyes healthy. The specific nutrients our eyes need include the following:

Vitamin A is required to maintain functioning of the cornea and is part of the pigment rhodopsin, which enables light to be converted into electrical signals that get interpreted as vision. Not only vit-A, other eye nutrients like vit-C, vit-E, zinc, selenium, and omega-3s, are worth adding to our daily meals for eye health.

Beta carotene is an antioxidant that converts into vitamin A and is the deep yellow/orange pigment in color-rich vegetables like carrots, papaya, sweet potatoes and pumpkins. Vit-A nourishes the cornea and retina to work properly. Eating yellow/orange pigment in colored vegetables has become synonymous with having good eyesight and healthy eyes. They contain lycopene, a carotenoid that appears to slow cataract formation. Vit-A deficiency is the leading cause of preventable blindness in children worldwide.

Vitamin C produces collagen, a structural protein to our eyes. It helps prevent or delay age-related eye damage by repairing and growing new tissue cells. Studies suggest vitamin C might help prevent cataracts (clouding of eye lens) and the progression of age-related macular degeneration (AMD). Good sources of vitamin C include raw: amla, bell peppers, oranges, and lemons. Collectively, sweet potatoes, pumpkins, carrots, mangoes, papaya, apricots, and oranges are rich in vitamins A, C, and E.

Zinc and copper fights free radicals and are vital to retinal health as they delay the AMD and eyesight loss.

Zeaxanthin, lutein and vit-C are antioxidants that protect the macula and can lower risks of developing AMD, cataracts, or other eye damage. Dark, leafy greens (spinach, and other dark greens) are top sources of lutein and zeaxanthin that absorb a substantial amount of blue light rays, preventing them from entering the interior eye to keep light-induced free radicals from harming eye cells. Regular intakes of dark greens can increase circulating levels of these antioxidants.

Vitamin E is responsible for protecting the fatty acids in retina from harmful oxidation. Omega-3 fatty acids are the healthy fats essential for retinal health and for tear function. They help reduce risks of developing eye disease. Eating oily fish like tuna, sardines, salmon, trout and mackerel, may provide some relief from dry eye syndrome caused by inadequate tear production and a lack of tear film over the eyes. Incorporating more vit-E rich foods like eggs, almonds, sunflower seeds, hazelnuts, and peanut butter are all important for eye health. Other good sources of vit-E include nuts and seeds: sunflower, chia, or flax seeds, peanuts, walnuts, cashews, and other nuts.

In addition to eating well, when it comes to eye health, one should:

Avoid rubbing eyes.
Use protective eyewear.
Never look directly at the sun.
Limit sun exposure and wear sunglasses blocking 99% to 100% of UVA and UVB rays, when you’re outdoors.
Splash eyes with cold water 2-4 times a day.
Cut overall screen time and wear blue light-filtering glasses.
Have your eyes examined regularly, even if you haven’t noticed problems.
Follow proper contact-lens care instructions, if any.

EYE EXERCISES TO IMPROVE VISION HEALTH

These eye exercises may help to relax eye fatigue and keep eyes healthy from becoming strained or irritated. Set up your workplace cautiously. Placement of computer monitor should be within 20″-24″ of your eyes. Keep the computer screen slightly below your eyes level. Set lighting to minimize glare from windows and lights on the screen. Blink frequently to protect your eyes from tiredness.

The 20-20-20 rule: Practice to look away from digital screen every 20 minutes. Look at something 20 feet away for 20 seconds, to rest your eyes. This prevents eye fatigue due to blue lights.

Blinking breaks: When glued to TV/ Laptop screen, generally we forget to blink. This can cause our eyes to become dry or irritated. Set reminders to take tiny blinking breaks to refresh your eyes.

Palms for relaxation: Place your palms over your closed eyes, without putting any pressure, until it’s completely black, for about 30 seconds. It also helps with eye fatigue and eye relaxation.

Figure eight: Train yourself to draw imaginary a big number eight on the wall or in the air – 10 feet away for a few times.

Roll your eyes: The eye-rolling exercises means to look right and left without moving your head. Followed by looking up and down, without moving your head.

The eyes are very sensitive to the hot air during summer. Eye care becomes quintessential to our overall well-being as the temperatures rise.

The eyes are very sensitive to the hot air during summer. Eye care becomes quintessential to our overall well-being as the temperatures rise. This scorching heat is extremely harmful to the eyes. Because of the high levels of pollutants and irritants in the air, our eyes may have allergic reactions. Redness, itching, burning sensation, watery eyes, and gritty eyes are the well-known signs of eye suffering. While these issues are usually temporary, they can be highly uncomfortable. Focus on eating fabulous foods to boost eye health is one of the most important things you can do for your eye health. Sunny days call for polarized sunglasses and head covers, protecting the eye area from damage from ultraviolet light. Staying hydrated is another cornerstone. Happy summers!

Composed by: “Dr. Swati Dave is a dietician and currently associated with ESIC Model Hospital in Gujarat. Her research interest lies in Clinical nutrition,Community nutrition and Public health nutrition.”

The post Essential Eye Care Pro Tips appeared first on InnoHEALTH magazine.

Super Foods For Your Diet This Winter

InnoHEALTH Magazine — Wed, 13 Nov 2019 11:26:05 +0000

With the cold winter months approaching, it is necessary to stimulate our bodies with nutrient-rich foods maintaining a balanced diet. As the winters are a prime time where cough cold and flu are an unfortunate fact of life; food is one of the best ways to combat such illnesses. Super foods help you in strengthening your immune system, increase body energy and enhance your mood as well. Super foods are nothing but a balanced mixture of a variety of foods that provide the Recommended Dietary Allowance (RDA) of nutrients:

1. Dates:

Regular intake of dates keep your body warm during winters

Regular intake of dates helps your body to stay warm during winters. It contains a lot of minerals, vitamins and health benefitting phytonutrients and most importantly they are easily digestible. The lower fat content present in dates helps you keep your weight in check. Dietary fiber (6% of daily nutritional value (DNV)) – Dates help move waste smoothly through your colon and help prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals. Iron (1% DNV) – a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood. Potassium (5% DNV) – an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration. Vitamin A (1% DNV) – protects the eyes, maintains healthy skin and mucous membranes, and even protects the lungs and mouth from developing cancer. Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help, prevent excessive bleeding (anti-hemorrhagic). Vitamin K is a blood coagulant that also helps metabolize your bones. Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions. Together, these cofactors help your body metabolize carbohydrates, protein, and fats. Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, help to prevent a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Also Read: Food for thought

2. Cacao

Cacao best natural sources of antioxidants, iron, magnesium and zinc

Cacao is one of the best natural sources of antioxidants, iron, magnesium and zinc. Zinc is an important trace mineral important for better immune function. Anandamide which can naturally boost your mood & create a sense of elation; it can also boost serotonin levels in the brain which is another feel-good chemical, these chemicals can then boost brain calming hormones that can relax us if we are feeling stressed & restore feelings of well-being. Flavanols that boast anti-inflammatory health benefits as well as complex antioxidants also known as polyphenols. Flavanols & polyphenols can protect against cardiovascular disease, reduce the risk of stroke, improve blood circulation, reduce “bad” cholesterol & prevent hardening of arteries. Polyphenols antioxidants can also protect our cells from premature oxidation or destruction & help us look & feel younger for longer.

Also Read: Indian Hemp: Neglected Pharmacological Treasure Trove

3. Ginger

Ginger is a powerhouse root veggie that’s packed with medicinal qualities

Raw ginger root is used both in cooking and in herbal medicine. Ginger is a powerhouse root veggie that’s packed with medicinal qualities such as antimicrobial properties and anti-nausea benefits. Additionally, a chemical in ginger called Gingerol helps decrease inflammation and blocks nerve pathways that process pain. Consuming ginger may help limit nausea and motion sickness and may help treat arthritis by decreasing inflammation. It also contains small amounts of fiber, essential vitamins and minerals, but due to the small amount usually consumed in any given meal, it is unlikely to greatly affect your nutrient intake. Macro nutrients – one-fourth cup of ginger contains 19 calories, 0.2 grams of fat, 0.4 grams of protein and 4.3 grams of carbohydrate, including 0.5 grams of fiber. Higher consumption may cause heartburn,stomach upset and diarrhea and may interfere with certain medications, including blood thinners, diabetes medication and blood pressure medications. Vitamins – eating 1/4-cup of raw ginger would provide you with 2% of the daily value for both vitamin B-6 and vitamin C, as well as smaller amounts of niacin, riboflavin, folate, thiamine and vitamin E. Vitamin B-6 is necessary for metabolism, immune function and red blood cell function, and vitamin C is important for healing wounds and for limiting damage to your cells from free radicals. Minerals – while one-fourth cup of raw ginger only provides very small amounts of iron, calcium, phosphorus and zinc; it contains 3% of the DV for magnesium and potassium. Magnesium is used for metabolism, forming proteins and muscle and nerve function, and potassium helps lower blood pressure levels and maintain proper heart and digestive function.

Also Read: Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes

4. Spinach

Low in calories rich in minerals, vitamins, antioxidants and omega 3 fatty acids

Spinach’s nutritional value indicates that it is extremely nutrient dense. It is low in calories yet rich in minerals, vitamins, antioxidants and omega 3 fatty acids. Spinach is also loaded with flavonoids which act as antioxidants and can protect the body from free radicals which is an essential health benefit all year round, but especially during winter when we are more likely to catch cold or flu. The iron rich food can also improve energy levels as iron is an important component of haemoglobin which transports oxygen to the body cells.

Also Read: Can Millets Be the Answer to India’s Nutritional Problems?

5. Carrot

This crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season

This root vegetable contains high amounts of beta carotene which the body converts into vitamin A. Vitamin A is a key nutrient in the immune function, helping to protect against infection and reduce the risk and duration of respiratory illness by keeping our lungs healthy. It is an excellent food to protect the skin from ageing. Carrots also contain loads of vitamin A for healthy eyes, on top of fiber for good digestion. Plus, this crunchy veggie carries vitamin C, vitamin K, folate, iron, and potassium, all of which are important for fighting off germs during cold and flu season.

Also Read: Healthy Lives: Everyone, Everywhere

6. Pomegranate

Pomegranate may have heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation

Pomegranates are rich in vitamin C and contain folate, vitamin K and potassium. There is some research to suggest that pomegranate may have to heart health benefits by improving your cholesterol profile and protecting LDL (bad) cholesterol from oxidation.

Also Read: Importance of Nutrition for Improving Academic Score

7. Cinnamon

Ground cinnamon is a good source of calcium and iron

Ground cinnamon is a good source of calcium and iron, which are required for good immunity and maintaining healthy red blood cell production. Research suggests this spice may also help to lower blood sugar levels.

Also Read: Regular consumption of fruits cuts death risk

About the author

Nidhi Dhawan is a dietitian with experience of 21 years in the field. Ms. Dhawan practices at Diet Zone, Delhi. With BSc in Home Science from Lady Irwin college, DDPHN from IHE, Delhi and Diploma in Preventive & Promotive Healthcare from Apollo Hospitals, she is a lifetime member of Indian Dietetic Association. Her expertise is therapeutic diets like chronic kidney disease, coronary artery disease, chronic obstructive pulmonary disease, polycystic ovary disorder, diabetes type 1 and 2, chronic liver disease, jaundice, weight management, kids and infants nutrition etc.

The post Super Foods For Your Diet This Winter appeared first on InnoHEALTH magazine.