Eye Healthy Foods

Healthy Eye needed various types of vitamin (A, E C), minerals (Zinc, copper), antioxidant (Lutein, Zeaxanthin, and Beta-Carotene), and fiber and Omega-3 fatty acid. Those are help to keep a healthy eye.

1. Leafy Greens

Leafy Greens is the rich source of antioxidant, like Lutein, and Zeaxanthin which is protect to developing
Cataracts and age related macular degeneration, Lutein help to protect our central vision and aid in blue light absorption. Zeaxanthin is found in our retina. Vitamin A is also found in leafy greens.
The most important leafy greens for eye health is Kale, Spinach, Swiss chard, Collard greens, Broccoli, Brussels sprouts, Mustard greens, Turnip greens, Green Peas, lettuce etc.

2. Egg Yolk

Egg Yolk is also a good source of lutein & zeaxanthin, it also the good source of healthy fat and protein. But care about that if you heat for full boiled or fry, then lutein & zeaxanthin became damaged. So eat it poached, Soft boiled or raw, for protecting your vision.
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3. Sea Fish

Sea fish are good source of omega-3 fatty acid, which is help retina health for visual development; they can also help to prevent dry eyes.
Sea fish like salmon, tuna, anchovies, sardines, snapper, cod, mackerel, pomfret, herring etc. are rich in omega-3 fatty acid, and protein.
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4. Carrots 

Carrots are a very good source of beta-carotene, vitamin A is essential for our eyes, which deficiencies causes’ blindness. Beta – carotene such a substance that the body converts to Vitamin A, which is maintained over all eye health.

5. Bilberry

Bilberry is a rich source of anthocyanins, eating bilberry is protected our visual function during retinal inflammation.

6. Oranges

Oranges are good source of vitamin C, which found in fresh fruits & vegetables, Vitamin C support blood vessels in our both eyes. It’s also protecting to development of cataracts.

7. Milk & Yogurt

Milk & Yogurt are good source of vitamin A, and mineral zinc. Zinc helps bring vitamin to the eyes from the liver. Mainly the retina & choroid, vitamin A protected our cornea. Zinc is also help to develop our night vision, and prevent cataracts.

Health benefit of Pumpkin

Pumpkin is a full of vitamins and minerals but low in calories. It is one of the popular items in our kitchen. It does protect our health to attack so many diseases.  

Healthy Heart:

 Pumpkin is a good food for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health.

Control Blood Pressure:

Pumpkin is full of potassium, its decreasing sodium intake for the treatment of hypertension (high-blood pressure).

 Healthy Eye:

The antioxidants vitamin C, vitamin E, and beta-carotene are found in pumpkin; it is support eye health and prevents degenerative damage.

Pregnancy:

After eating pumpkin, beta-carotene converted to vitamin A in to the body. It is also essential during pregnancy and lactation for hormone synthesis.

Immunity:

Plant foods like pumpkins that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients

Pumpkin seeds are full of fiber it is beneficial for weight loss.

Diabetes Food

Today Diabetes is one of the major problems in our body, Researchers says so many causes for diabetes, like unhealthy lifestyle, food habit, too much mental stretch family history, genetic makeup etc.

We discuss about 15(Fifteen) foods those are fight against diabetic.

You add your food habit all of this, not only two or four items, most of them adds you’re died, together they fight against diabetes. No Single food can prevent or cure diabetes.

1. Avocado

Avocado controls high blood sugar level for its monounsaturated fatty acid, which have to raise “good” HDL cholesterol. Avocado could help to reduce the chance of heart disease and stroke for diabetic patent. Its may improve insulin sensitivity.

2. Barley

Barley can help to control you type 2 diabetic. It known as a “food of the Gladiators” it is high in soluble fiber which prevents carbohydrates from being absorbed too quickly and raising blood glucose levels. It is rich in magnesium which including enzymes to involved in the production of insulin

3. Berries

Berries are full of fiber and antioxidants, berries are helping lower blood sugar by boosting insulin production in our body..

4. Apple

Apple is the full of fiber and antioxidant, and naturally low in calories, its fight against bad cholesterol. Eat them whole and unpeeled for greatest benefit.

5. Broccoli

Broccoli is full of antioxidant, it is high in fiber, vitamin C, potassium, vitamin A, and also rich in chromium which control blood sugar in long term. It has a good amount of protein. Phytochemicals in broccoli are benefit for our immune system. Broccoli is fight against type 2 diabetic.

6. Beans

Beans are the super food for diabetes. It’s also a good source of Iron, calcium, potassium, magnesium, and vitamin A, it is rich fiber (mostly Soluble) and it also great source of protein. It’s control blood sugar level,

7. Carrots

Carrots is one of the good food for diabetes, it is one of the richest source of beta-carotene, which is control our blood sugar level. They also found high level of gamma tocopherol.

8. Sweets Potatoes

Choose sweet potato in your cooking instead of white potato, when you prepared it do not added sugar, butter, marshmallows, it is high in fiber, and low in glycemic index which control blood glucose level. Potassium control blood pressure. Research shows that sweet potato contains adiponectin, which helps to improve metabolism and insulin regulation. Try to eat it roasted, or boiled cooked. One medium size is perfect for daily diet chart. 

9. Seeds

Seeds are good for diabetics, seeds like fenugreek, chia, pumpkin, sunflowers etc, they are all rich in fiber (soluble), they also contain galactomannan, and rich in protin. Seeds are also in amino acid, and antioxidant. Seeds nutritional elements help to increase insulin sensitivity level in our body.

10. Olive Oil

Olive oil is highly recommended Mediterranean oil. It is the source of omega 6, omega 3 fats, and olive oil also contains phytosterols which helps absorbed the cholesterol from food and lower the amount of LDL cholesterol. Olive oil would not increase insulin resistance but helps to reserve it, it also help slow digestion. Extra virgin olive oil helps to reduce blood sugar and cholesterol. It was also rich in plant substance antioxidant which can help to reduce the oxidative damage caused to our bodies by high level of blood sugar

11. Nuts

Diabetes people have a risk to developing heart disease, unhealthy saturated fats is one of the many causes. We found healthy polyunsaturated fats and monounsaturated fats in nuts. It is also contain in omega 3,
We found monounsaturated fats in nuts like cashews, pistachios, and pecans, and polyunsaturated fats in nuts like walnuts, hazelnuts, pine nuts and Brazil nuts. Arginine is one type of amino acid which helps to building block protein; it also helps insulin to work more effectively in our body. It also a good source of soluble fiber, antioxidant and vitamin E. which can help to control diabetes.

12. Low fats Milk

Milk is high in potassium, and it causes blood pressure lowering effect. If you take low fats or fats free milk, you get little amount of saturated fats or not,

13. Cucumber

Cucumbers are many benefits in our overall health. It is rich in Vitamin A, Vitamin C, Fiber, folic acid, and much type of minerals like magnesium, potassium, silica, in cucumber found to get such a hormone which required beta cells to produce insulin. The Glycemic index is zero in cucumber; it’s the very low carbohydrates vegetables,

14. Tomato

Tomato is one of the good foods for diabetic, It is full of vitamin A, vitamin C, and full of potassium, manganese, they also low-carb and low calories vegetables. It is also a good source of fiber. Its control our blood sugar level.

15. Fish & Sea foods

Fish & sea foods are the common dish in our daily food habit. Sea foods & sea fish is the great natural source of omega 3 fatty acid, high quality protein, and zero carbohydrate. Sea food is low in cholesterol, trans fat, and unhealthy saturated fats. So it will not cause to increase blood sugar level.