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Diet plan for your eyes, eat these big 5 foods daily to keep allergies away

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Your eyes are by far the most sensitive organ in your body, and it requires the most sensitive care. When it comes to eye care, the glare of the summer sun or the heat are two things you need to protect your eyes from in this season. If you don’t, you could be dealing with a number of problems, such as dryness, conjunctivitis, burning sensation, itching or even dark circles. Constantly staring into a computer screen or a mobile phone also adds to eye strain and fatigue. You need to protect your eyes against allergies as well.

However, when it comes to eye care, there’s more to it than just munching on carrots. Include a few superfoods in your diet and you can save yourself from a number of ophthalmological diseases. Along with maintaining a healthy diet, you also need to go for eye checkups once a year. It becomes even more imperative if you have diabetes or certain ophthalmological conditions.

Regular eye check-ups aid in spotting problems in time, such as macular degeneration and glaucoma, and then remedial steps can be taken.

 

We spoke to Dr Minal Kaur, ophthalmologist at Lybrate, Delhi, and she told us about the right kind of foods which should be included in the diet for maintaining good eyesight. These are the five foods she spoke about:

Dark green leafy vegetables

These are rich in vitamin C and A, beta carotene, lutein and zeaxanthin. All these are antioxidants which act like natural sunscreen for the eyes. They protect the eyes from the harmful effects of UV rays and diseases such as macular degeneration.

Oily fish

Oily fish such as tuna, mackerel and salmon contain high amounts of omega 3 fatty acids like docosahexaenoic acid. Low levels of these essential oils predispose us to age-related macular degeneration and dry eye syndromes.

Citrus fruits like oranges

Oranges are rich in vitamin C and bioflavanoids which are essential components of the fluid and connective tissue in the eyes and play a major role in supporting the health of the blood vessels. It prevents the eye lens from oxidising and becoming cloudy. Increased intake of vitamin C also helps decrease the progression of cataract, healing of corneal infections as well as damage due to bleeding in the eye.

Dairy

Dairy products contain vitamin A which protects the cornea. They are also rich in zinc, which helps in the delivery of vitamin A to the eyes from the liver. Zinc is an essential trace element affecting over 500 biochemical reactions which help in disease resistance. It is essential for night vision and preventing cataract and macular degeneration.

Eggs

Eggs are perhaps one of the best foods for the eyes. Egg yolk contains vitamin A, lutein, zeaxanthin and zinc with a better bioavailability compared to green leafy vegetables. Vitamin A protects the cornea; lutein and zeaxanthin and helps in lowering the chances of age-related macular degeneration and cataracts. Zinc keeps the retina healthy and aids night vision.


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Health

These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

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Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!

 

1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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Health

5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

The Kashmir Monitor

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Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:

 

Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Fasting can improve overall health, study suggests

The Kashmir Monitor

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Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.

 

The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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