MORE ON EYES AND AGING

 Have you ever considered your eye health, just like other body parts, need a well-rounded diet and yes, even exercise to maintain their healthy status? Notice the above sentence states a 'well-rounded' diet. According to Dr. Craig W. See, an ophthalmologist, no single food - and that includes carrots - are the perfect food for the eyes. The doctor does suggest eating, what he calls superfoods, daily. This list includes:

• Eggs, they reinforce retina health as well as containing lutein and zeaxanthin which help protect against cataracts and age-related macular degeneration (Macular degeneration is the leading cause of vision loss in people over age 60.
• Vitamin C foods help prevent cataracts. You already know most Vitamin C foods but consider strawberries and citrus fruits daily. Red bell peppers are one of the foods highest in vitamin-C.
• Vitamin E foods that also help fight macular degeneration. Spinach and almonds are good choices.
• Carrots are high in Vitamin A, a vitamin that supports eye health.

Our next post will give other suggestions to help maintain eye health.

 

GO A LITTLE NUTTY EVERY DAY

If you have problems with joint swelling, aches and pains, try snacking on nuts.  Italian scientists have found that a handful of nuts daily can cut the risk of joint swelling and pain by half. Nuts are packed with nutrients such as selenium, magnesium, and vitamin E, all which are key to repairing and building joint cartilage. I was not surprised when I can across this data. I have walnuts, sometimes other nuts, several days a week with breakfast. And I usually bake with pecans. I find the days I skip the nuts; I do have more aches and pains. My body is like one big autoimmune factory. I have several autoimmune diseases which cause joint swelling.

#6 HEALTHIEST FRUITS - AVOCADOS

 Continuing our list of the healthiest fruits compiled by scientist and found in a health journal I picked up in my oncologist's office. I don't know if you consider avocado a fruit or a vegetable, but it is categorized as fruit. Without further ado from me, below is the quote from the health journal.

"Avocados are unique fruits that are high in heart-healthy fats and fiber and low in carbohydrates. Half an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making it a smart choice for those on low-carb diets. The fruit's monounsaturated fats have been shown to help promote healthy blood lipid levels, and they contain significand amounts of vitamin C, vitamin E, folate, and magnesium. Studies suggest that eating avocados supports blood sugar regulation, weight management, and heart health."

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ALMONDS FOR WEIGHT LOSS?

Can you believe it? Studies have shown that people who eat a serving of almonds at least twice a week are less likely to gain weight! Almonds are high in calories so eat no more a small handful a day. There are various types of almonds available, but you should stick to the whole roasted ones and avoid the candy-coated ones! Here are more benefits of almonds:

• Almonds are also high in vitamin E, an antioxidant that fights the effects of the sun.
• Almonds are high in monounsaturated "good" fats that help to lower cholesterol. When you add almonds to your healthy, low-fat diet, you can reduce your chances of heart disease by 30% to 45%. Stay away from salted almonds though as salt may raise your blood pressure.
• Almonds are a quick source of protein. 1/4 cup of almonds provides as much protein as an egg.

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PINE NUTS AND VITAMIN E

Did you know that pine nuts are a good source of vitamin E? And did you know that regularly consuming foods high in vitamin E can make your skin less susceptible to UV damage from the sun? Now that is a good reason to include pine nuts in your diet!

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DERMATOLOGIST DAVID COLBERT, M.D. ON FOODS FOR THE SKIN

 

According to Dr. David Colbert,M.D.  skin is a matrix of proteins, water, and fats that needs a non-processed food supply for replenishment.  He suggests the following nibbles for the skin:

• Almonds because they pack skin-plumping fats and vitamin E, a powerful antioxidant that helps offset UV damage.
• Dark chocolate with a cacao content of 72% or more is rich in damage-fighting antioxidants as well.
• Blueberries give a magic combo of antioxidants and collagen-protecting vitamin C.

Look for 72% on the label.

SNACKING FOR YOUR SKIN

Dermatologist David Colbert, MD, stated, "Skin is a matrix of proteins, water, and fats that needs a non-processed food supply for replenishment."  Here are some foods, especially snack foods, that are recommended for keeping your skin healthy.

• Almonds: Full of skin-plumping fats and vitamin E.  Vitamin E is a powerful antioxidant that helps offset UV damage to the skin.  Tip - almonds are also heart-healthy.
• Dark chocolate with at least 72% or higher cacao content.  Dark chocolate at this level is also full of antioxidants that fight skin damage.
• Blueberries are an excellent snack choice for many reasons.  However, here we are talking about the skin and blueberries not only provide those protective antioxidants but also collagen-protecting vitamin C as well.
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HAPPINESS AND FOOD

What you eat does affect your happiness!  Food is what fuels everything about your body and what you eat controls your body from head to toe!  Food is directly linked to three areas of brain function that create our ability to be happy!  The first is the capacity to think, focus, plan, and remember - what we will call "foods for thought."  The second is emotional regulation - foods for good mood.  The third is the ability to control anxiety and the power to push through to a deadline, etc - foods for brain energy.  Yes, what you eat does control all these parts of your life.  Here are some ways you can control these areas.

• Cut back on eating processed foods.  Most processed foods are loaded with sugar.  Too much sugar contributes to shrinkage of key brain areas involved in mood regulation.
• Eat more whole-grains, vegetables, and fruits.  Plant foods contain minerals and phytonutrients that are scientifically known as the "Essential Elements of Happiness."  These consist of vitamins A, B12, D, E, Folate, iodine, magnesium, calcium, iron, fiber, and omega-3 fatty acids.  These are substances the brain needs to function optimally.
• When possible, opt for grass-fed meat.  Grass fed meat typically has more omega-3s.  Omega-3s promote formation of new brain connections.
• Eat a variety of whole foods.  Branch out and eat healthy foods you may not particularly enjoy or are not used to.  Keep variety in your diet so you don't "burn out" on the healthy foods you eat.  Remember this; the greater range of whole foods you eat, the broader the range of brain-boosting nutrients your diet will contain to help your brain keep you happy!

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Vitamin E

Dr. James Duke, an authority on medicinal plants at the U.S. Department of Agriculture, said Vitamin E is a powerful, protective antioxidant.  Vitamin E is present in dark green vegetables and almonds, peanuts, tomatoes, black currents, blueberries, sunflower seed oil and especially in wheat germ oil.  Be sure to include some of these foods in your diet on a regular basis!

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KALE FOR YOUR HEART

According to Joel Fuhrman. MD, "Kale has everything you would want in a superfood."  Dr. Fuhrman, author of the bestseller 'Eat to Live', uses diet and exercise to help patients reverse their cardiovascular disease.  Notice that says reverse, not treat!  He had the following to say about kale.

• Boasts a bumper crop of heart healthy antioxidants, omega-3 fatty acids, fiber, folate, potassium, and vitamin E.
• Rich in lutein which protects against early atherosclerosis.
• Contains an unusual compound - glucorophanin - that activates a special protein called Nrf2.
• Creates a Teflon-like coating in arteries to keep plaque from adhering.

 

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PARKISON'S DISEASE AND VITAMIN-E

Some studies have shown that patients who suffer from Parkinson's disease, when compared to their similar-aged siblings, ate a diet with less nuts and seeds.  Nuts and seeds are high in vitamin E and an actual study of Parkinson's patients at Columbia University found that those taking megadoses of vitamin E did have fewer symptoms than those who did not take the extra vitamin E.  Probably worth your while to add some walnuts, sunflower seeds, etc (see E photo below) to your diet if you aren't already doing so.  They have many health benefits and this seems to suggest another one.

HEART DISEASE EQUAL FOR SEXES

Heart disease was long thought to be more prevalent in men than women but we know that is not true.  Heart disease is currently the #1 killer of both sexes nationwide.  And would you believe something so simple as sprinkling slivered almonds on your morning cereal can benefit your heart?  As with all good things, don't go overboard.  However, a sprinkling of this healthy nut can lower the risk of heart disease by reducing levels of harmful LDL cholesterol.  Also, the antioxidants and vitamin E that are found in the skins of almonds might prevent plaque from forming on the artery walls.  And make sure that cereal you sprinkle them on is whole-grain which will help keep your blood pressure in check (a big risk for heart disease!).  Have that with low-fat milk!

 File Photo sliced almonds with skin on. Use almonds in the skin.