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4 vitamins that help maintain eye health

4 vitamins that help maintain eye health

Eyesight is one of the most crucial senses, so the eyes need proper care on a daily basis. Multiple eye health complications can develop due to poor nutrition and improper care. If left unchecked, these problems may trigger vision loss or distorted vision, requiring corrective measures like eyeglasses or lenses. However, one can ensure that they have certain vitamins that are absolutely vital nutrients to protect the eyes and improve vision.

Vitamin A
Most fruits and vegetables contain vitamin A and plant compounds like beta carotene. Studies show that vitamin A helps improve visibility in low lighting conditions. The body also converts essential beta carotene compounds into vitamin A to further meet daily requirements. Beta carotene is instrumental in enabling the retina to produce more pigments that help enhance visibility. Additionally, the eyes also benefit from compounds like lutein and zeaxanthin found in plant-based foods. This is why nutritionists recommend adding carrots, red peppers, sweet potatoes, and pumpkins to daily meals. Ideally, nutritionists recommend maintaining a steady daily intake of up to 900 micrograms of vitamin A for men and 700 micrograms for women.

Vitamin E
The eyes also need antioxidants to combat free radicals triggering cell damage in healthy tissues. Studies show that prolonged damage can compromise vision in the long run and increase the risk of eye complications, resulting in permanent vision loss. This is why nutritionists recommend adding more vitamin E sourced from fresh asparagus, soybean, and corn. Nuts like almonds, peanuts, and flax seeds are also rich sources to include in daily foods. In addition, replacing hydrogenated vegetable oils with safflower or wheat germ oils will ensure a steady vitamin E intake. Major nutritional deficiencies can also be managed with prescription supplements of this vitamin to prevent eye complications with advancing age.

Vitamin C
Research suggests that low immunity and oxidative stress are the main reasons for the premature development of cataracts. Men and women are at equal risk of complications like nuclear cataracts and cortical cataracts caused by oxidative stress. To counter these effects, nutritionists recommend maintaining an intake of about 75mg of vitamin C for women and around 90mg for men; this can help boost one’s immunity. Vitamin C also protects the eyes from oxidative damage triggered by exposure to UV rays. One should include more broccoli, Brussels sprouts, oranges, and grapefruits in their daily meals.

B vitamins
Deficiencies of B vitamins also increase the risk of age-related macular degeneration and glaucoma. Those affected by diabetes or high blood pressure should be extremely careful about vitamin deficiencies that could trigger vision problems. Riboflavin, niacin, cobalamin, pyridoxine, and folic acid are the top five B vitamins that help boost eye health and enhance vision. Common veggies, nuts, and grains can supplement most of the vitamins—from B1 to B12—deemed necessary to maintain eye health. Most popular sources include eggs and seafood rich in omega 3s, nuts like almonds and peanuts, beans, lentils, legumes, green peas, dark green vegetables, and chickpeas. Nutritionists may even recommend oral supplements to counter B vitamin deficiencies.

Astigmatism correction
Common eye problems like cataracts, macular degeneration, and even blurry vision can cause nearsightedness or farsightedness. Nutritional deficiencies that start as a result of overconsumption of processed, fatty, salty, and preservative-based foods damage healthy cells in the eye, causing vision loss. Even after treatment, it may become necessary to wear some form of ocular device like glasses or contact lenses to correct distorted vision (astigmatism). Special contact lenses for astigmatism, like toric lenses, are designed to bend and focus light properly into the retina to correct mild to moderate blurry vision. These lenses allow the cornea to identify objects with proper daily use. As the severity of the symptoms of various eye complications may vary from person to person, apart from contact lenses for astigmatism, doctors may recommend eye surgery.

One should consult a certified nutritionist to prepare a proper daily nutrition chart that includes vitamins essential for eye health.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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9 healthy foods that help boost the immune system

The immune system includes complex processes, chemicals, and cells that defend the body against foreign invaders like viruses, bacteria, and other pathogens. When left unchecked, these invaders may lead to severe health complications. The immune system needs adequate nutrition to function efficiently and prevent infections or diseases. One could take supplements to build their immunity. However, healthy foods like the ones listed below may also help boost the immune system and keep illnesses at bay. Oranges Several people turn to foods rich in vitamin C to fight the symptoms of a cold. Oranges are a healthy source of vitamin C which helps improve the production of white blood cells. So eating this citrus fruit will help build the immune system and ward off or prevent potential health issues. Other healthy citrus fruits rich in vitamin C include clementines, grapefruit, limes, lemons, and tangerines. Broccoli The vegetable is flush with nutrients that can benefit one's immune system. Broccoli is abundant in vitamin C, which boosts white blood cell production. The vegetable is also rich in vitamin K1, a vitamin necessary for blood clotting. Furthermore, it contains iron, an essential mineral for transporting oxygen across the red blood cells. Broccoli is also high in proteins, which are the building blocks of the human body. Spinach Adding spinach to the meal plan carries several health benefits. The leafy green contains vitamin A and C, which strengthens entry points of the human body, including the respiratory and intestinal tracts and mucus membranes. The process ensures that one's immune system remains strong. Adding spinach to meals also ensures one's body is enriched with calcium, magnesium, iron, healthy fibers, and proteins. These properties help reduce cancer risk, improve bone health, and complement eye health. Mango Mangoes are one of the most nutritious fruits one can add to their meals. The fruit nourishes the body with vitamin C, essential for building the immune system. The nutrient also strengthens the connective tissues and improves the blood vessel walls. The fruit is also rich in antioxidant compounds like quercetin, mangiferin, and norathyriol, which protect the body's cells from attacks by free radicals. The antioxidants could also help fight inflammatory bowel diseases, primarily ulcerative colitis. Yogurt When an individual is out shopping for yogurt, they should look for products with "live and active cultures" written on the label. An example of this is Greek yogurt, which is known to promote a healthier immune system that may help with diseases. This dairy product is also abundant in vitamin D, which regulates one's immunity and influences the body's natural ability to fight diseases. Almonds Almonds are a rich source of vitamin E - a strong antioxidant. The vitamin nurtures healthy cells by shielding them against damage caused by free radicals. Almonds are also high in protein and iron, essential for a smooth-functioning immune system. One can always have almonds with salads, yogurt, and other foods or munch on a handful of this tree nut throughout the day. Other sources of healthy nuts for an improved immune system include hazelnuts, pistachios, and walnuts. Sunflower seeds These seeds are one of the most valuable additions to the meal plan that supports an improved immune system. Sunflower seeds are abundant in nutrients like magnesium, phosphorus, and vitamins A, C, E, and B-6, all of which play a role in maintaining and regulating one's overall health. Furthermore, the food is high in zinc, an element necessary to help the body develop and maintain immune cells. Studies indicate that eating sunflower seeds nourishes the body with selenium, which may boost immunity, fight infections, and prevent inflammation. Avocado Eating half of an avocado can nourish the body with more than 15% of vitamin B6, a nutrient necessary for protecting the body against oxidative damage and curbing inflammation. The fruit also introduces other healthy nutrients to the body, including vitamins C, E, potassium, magnesium, and folates which contribute towards a strong immune system. Papaya Papaya has a sweet taste and a soft texture and contains multiple elements that can improve one's general health. The fruit promotes a healthy immune system by nourishing the body with vitamin C, which helps the body tackle viral and bacterial illnesses. Papayas are also a healthy source of vitamin A, which is essential for building a healthy and functional immune system.

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