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Getting your antioxidants doesn’t have to be boring! Our Blueberry Crumble and Berried Pleasure recipes prove it.

Blueberries are a good source of fiber and vitamin C, but this little blue fruit’s main claim to fame is its antioxidant activity. Why is this important? Because antioxidants neutralize “free radicals” — those unstable oxygen molecules that attack your body and place you at risk for cancer, heart disease and premature aging. Blueberries are actually ranked No. 1 among common fruits and vegetables in antioxidant power. Acai and Goji berries are the only other fruits that rank higher, but they’re more exotic — and more expensive.

Try these quick and easy blueberry dessert recipes. They’re great ways to get your antioxidants.

Blueberry Crumble
Makes 4 to 6 servings

• 4 cups fresh blueberries
• 1 cup firmly packed brown sugar
• 3/4 cup flour (preferably whole wheat, or try one of the gluten-free varieties)
• 3/4 cup uncooked oats
• 1/2 cup butter, melted

1. Spread blueberries in a 2-quart baking dish.
2. Combine the remaining ingredients and sprinkle over blueberries.
3. Bake for 45 minutes at 350 degrees.

Berried Pleasure
Makes 4 servings

• 1 cup fresh blueberries
• 1 (6 oz.) can frozen grape juice concentrate, undiluted
• 1-1/2 cups water
• 1/4 cup quick-cooking tapioca
• 1 tsp. lemon juice

1. Combine grape juice concentrate, water and tapioca in a saucepan and let them stand in for 5 minutes.
2. Bring the mixture to a boil over medium heat.
3. Simmer slowly, stirring often, until tapioca is clear and juice is thickened.
4. Remove from heat; add lemon juice and stir. Incorporate the blueberries once the mixture has cooled a little.

You can also add other fruit, such as bananas and raspberries, which can either be stirred in or layered.

Photo by Chrissi Nerantzi

You might also be interested in these other healthy recipes:

• Asparagus Recipes
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• Recipes to Control Blood Sugar
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Eye Facts
* The eye muscles are the most active muscles in the entire body.
* Computer use has become one of the most common causes of eye problems.
* Children can focus up close without eye strain more easily than adults.

* * *

You know the feeling: Your eyelids twitch, your eyes begin to water, and there’s that burning sensation when you close your eyes. You’re suffering from a common affliction — eye strain. It happens to many of us after we’ve worked for hours in front of the computer, stared at the highway on a long drive, or spent too much time watching television, reading or focusing on any close task.

Fortunately, simple eye exercises can promote relaxation of your eyes, and some are even thought to strengthen and condition the eyes (a type of vision therapy known as “orthoptics”). The American Optometric Association and the National Institutes of Health want you to know that no exercise has been proven to “improve a refractive error or cure any ailment within the eyeball,” but exercises can be helpful if poor vision is caused by a weakness or imbalance of the eye muscles. And they are especially useful in relieving the fatigue and accompanying physical symptoms of eye strain.

Do the following exercises on a regular basis to help keep your eyes stronger longer:

Changing focus
Hold a magazine or book as close to your eyes as possible without the print becoming blurred. Focus on the words for 15 seconds. Then, look at an object at least 10 feet away and focus on that. Refocus on the magazine; then refocus again on the distant object. Repeat five times. This exercise helps build stamina so you don’t experience eye fatigue as often when working on close tasks.

Eye “push-ups”
Hold a pencil at arm’s length in front of your face. Slowly move it toward your nose, holding your focus at the same spot on the pencil. The objective is to bring the pencil to the tip of your nose before you see a double image of the pencil. This exercise strengthens your the “convergence ability” of your eyes (that is, the ability of both eyes to aim at the same task), which helps prevent eyestrain and may eliminate the “floating print” that can occur when your eyes are tired.

Eye rolls
Close your eyes. Slowly roll your eyes in a complete circle; then move them from left to right. Repeat this exercise three times. This improves blood and oxygen flow to your eyes.

Palming and cupping
Note: If you wear contact lenses, remove them before doing this exercise.

Close your eyes. Place the base of your palms over your eyes and press gently for a few seconds. Then cup your hands and place them over your open eyes. Look into your cupped palms as you slowly breathe in and out through your nose for 30 seconds. This exercise relaxes tired eyes.

Commonplace “exercises,” like blinking or yawning, are also beneficial. Both actions produce tears to help moisten and lubricate the eyes. And don’t forget you can give your eyes an extra boost by taking nutritional supplements targeted for the eyes, such as those that contain bilberry, vitamin A and lutein. You might also want to try these healthy recipes that contain vitamins that help with eye problems.

Remember that abnormalities to the eye, common in eye disorders such as nearsightedness, farsightedness, and astigmatism, are rarely helped by eye exercises, and eye problems such as glaucoma or cataracts need proper medical treatment. But for eyes that are strained and fatigued, exercises can provide much-needed relaxation and relief.

Eye image by miamiamia

Vitamin D is a term for several hormones that are stored mainly in the liver and in fat and muscle tissue. Vitamin D is essential for maintaining healthy bone structure because of its role in the absorption and metabolism of calcium. It is easily absorbed during digestion and is excreted from the body very slowly. It is manufactured in the body from a chemical reaction to the ultraviolet radiation in sunlight and is found in a few food sources, including vitamin D-fortified milk, fatty fish, egg yolk and liver. The AI (adequate intake) level is 200 IU (5 mcg) per day for children and most adults, 400 IU (10 mcg) for people over 50, and 600 IU (15 mcg) for those over 70 who do not have sufficient exposure to sunlight. Some experts believe that many people require supplements to achieve the recommended levels.

Deficiencies of Vitamin D
Deficiencies in vitamin D result in rickets in children and osteomalacia in adults. Both diseases are characterized by a softening of the bones caused by low amounts of calcium and phosphorous. Vitamin D deficiency also increases the risk for hip fractures in post-menopausal women, and is associated with a higher risk for breast cancer, especially in older women, and prostate cancer. There has been some concern that under-exposure to sunlight in older people, particularly if they live in northern regions, may put them at risk for low levels of vitamin D. A 1998 study suggests that vitamin D deficiency may be a significant problem in the general US population, even among younger adults. Experts note that adults may need higher daily amounts than the RDA suggests. Exposure to sunlight for about 15 to 20 minutes at mid-morning or mid-afternoon three times a week is also recommended for most people who live in temperate climates.

Toxicity of Vitamin D
Vitamin D is very toxic in high doses. Infants can be severely affected by daily amounts higher than 1000 IU, which can lead to mental and growth retardation, kidney failure and death. In children and adults, daily amounts over 50,000 IU can cause weakness, anorexia, vomiting, diarrhea and mental changes. Prolonged use of megadoses can cause calcification of soft tissue and life-threatening kidney failure. Low-calcium diets and withdrawal from the vitamin can usually reverse the side effects, except for kidney failure.

IMPORTANT NOTE: One of our readers disagreed with the content of this article. It’s important to be well-informed, so I agree with her suggestion that you should investigate this topic further at http://www.vitamindcouncil.org and any other source you deem appropriate. You should never accept just one source when it comes to your health. As a healthcare writer, I see varying opinions every day on a variety of important health-related topics. It’s up to you to do your own research and decide what’s right for your body.

Photo by Steve Woods

We hope you found this vitamin D health article helpful! You might also be interested in these vitamin-related articles:

• Should You Take Vitamins and Minerals?
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• Drugs That Deplete Vitamins and Minerals

Tags: health, vitamins, minerals, supplements, nutrition

Love garlic? The Garlic Dressing, Firecracker Salsa and Roasted Garlic recipes below give you the taste you love, backed by the antiviral power of “the stinking rose.”

Garlic has a long history that dates back to as early as 5,000 years ago: Ancient Greeks and Egyptians used it for heart problems and headache; the Chinese used it for a variety of common ailments and to boost immunity. And modern scientific research confirms its curative powers. National Cancer Institute studies indicate that a diet rich in garlic may reduce risk of colorectal, stomach and prostate cancer by as much as half. Research also shows that garlic has antiviral properties that protect against infection and inflammation, may destroy certain flu viruses, and help to kill intestinal parasites.

How can this little “rose” do so much? It’s packed with nutrients, including vitamin A and vitamin C; the minerals potassium, selenium, phosphorus and zinc; and amino acids. It also has an unusually high concentration of the sulfur compound allicin, which is a strong antibiotic and the compound primarily responsible for garlic’s healing properties.

If a little garlic each day keeps the doctor away, what’s the best way to get it? Cooked or raw, all forms have health benefits, but raw garlic has the edge. The following easy-to-prepare salad dressing is a tasty way to get your daily dose:

Garlic Dressing
Serves 1-4

• 4 T. olive oil
• 2 T. grated parmesan cheese
• 1 T. lime juice
• 2 garlic cloves, minced

Mix ingredients together and drizzle over salad greens.

And if you’re looking to heat things up, try the following fresh salsa recipe:

Firecracker Salsa
Serves 2-4

• 3 jalapeno peppers
• 4 garlic cloves, peeled
• 1 can stewed tomatoes
• 1 tsp. lime juice
• 1/4 cup cilantro leaves
• 1/2 tsp. cumin powder
• Salt, to taste

Remove stems and seeds from peppers. Place all the ingredients in a food processor or blender and coarsely chop until the mixture gets to the consistency you want. Serve with tortilla chips.

And here’s a classic with taste that’s out of this world:

Roasted Garlic

1. Preheat oven to 400°F.
2. Peel away the outer layers of the skin, leaving the clove skins intact. Cut off 1/4 to a 1/2 inch of the top of the cloves with a knife.
3. Place the garlic heads in a regular baking pan or muffin pan, cur side facing up. Drizzle a couple teaspoons of olive oil over each head, “massaging” them with your fingers to make sure each garlic head is well coated. Cover with aluminum foil and bake at 400°F for 30-35 minutes, or until the cloves feel soft if you push on them gently.
4. Let the garlic cool so you can touch it. Use a knife to cut the skin slightly around each clove, and then pull or squeeze the roasted garlic cloves out of the skins.

You can eat the roasted garlic as is or mash it with a fork to use in recipes. It also can be spread over warm French bread, mixed with sour cream for a baked potato topping , or mixed in with Parmesan and pasta.

Fresh garlic usually is the best for disease prevention, but eating raw cloves could cause gas or bloating. And not everyone enjoys the pungent aroma. If it bothers you, try a nutritional supplement instead. Research has shown that supplements containing an extract often work as effectively as fresh — without the garlic breath.

Photo by Alessandro Paiva

You might also be interested in these other recipes:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
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• Recipes to Help Your Vision

Tags: health, healthy recipes, garlic, salsa recipes, nutrition

Please see the rest of our site for more natural health articles.

Our eyesight is one of our most precious commodities. The vitamins in this Coleslaw Recipe and Bright Eyes Salad might be just what you need to protect your vision and avoid eye problems.

We all know that consuming junk foods such as potato chips, French fries, cookies and cakes can hurt us in the battle of the bulge. But now there’s a new reason to control our intake of these highly processed foods: They may cause eye problems. According to a study by Harvard Medical School’s Massachusetts Eye and Ear Infirmary, fatty snack foods may lead to macular degeneration, the leading cause of vision impairment for Americans over 55.

The key to eliminating these problematic foods from your diet is to replace them with healthier alternatives. The good news is there are plenty of healthy foods that contain vitamins that actually promote eye health. Carrots, beef, chicken, cantaloupe, mangos and sweet potatoes all contain beta-carotene (vitamin A), which has been proven to positively affect both night vision and day-to-day eyesight. It also aids in cataract and macular degeneration prevention. Pork, liver, whole-grain cereals and breads, wheat germ, potatoes and legumes contain thiamine (vitamin B1), which prevents lens deterioration. Vegetable oils, egg yolks, milk fat, green leafy vegetables and nuts contain vitamin E, which also aids in lens deterioration prevention. And tomatoes, citrus fruit, strawberries, cabbage, green leafy vegetables and sweet bell peppers contain vitamin C, an antioxidant that helps prevent glaucoma.

There also are other nutrients that support vision health. The National Eye Institute states there may be evidence that lutein — a carotenoid antioxidant available in spinach, kale, collards, mustard greens, amaranth, spirulina and red paprika — could reduce eye problems. The Institute states definitively that zinc, found in shellfish, eggs, legumes, herring, liver and milk reduces the risk of advanced age-related macular degeneration and associated vision loss. Additionally, fish, such as salmon and sardines, contains omega-3 fatty acids that are known to promote healthy retinas.

It’s easy to incorporate more eye-healthy foods into your diet. Carrot sticks, citrus fruit, mangoes, and even sweet peppers and tomatoes make great portable snacks. Fresh carrot juice packs a concentrated dose of vitamin A in every glass and is easy to make if you have a juicer. Or you can try one of our easy recipes below, which are designed to taste good while giving your eyes a boost:

Bright Eyes Salad
Makes 8 servings

• 2 heads romaine lettuce
• 2 C. carrots, shredded *
• 2 C. sweet bell peppers, diced
• 2 C. tomatoes, diced
• 2 C. seedless cucumber, diced
• 4 scallions, thinly sliced
• 2 ripe avocados
• 1-1/2 T. fresh lime juice
• Salt and freshly ground black pepper, to taste
• Optional: Add 2 C. chopped cooked chicken for a non-vegetarian version with enhanced vitamin A content. To up the omega-3 fatty acid content, add 2 C. fresh-cooked salmon.

1. Cut the tough ribs out of the Romaine leaves and remove the dark green tops of the larger leaves. Chop the remaining leaves into small pieces and place them in a large bowl.

2. Wash and chop the sweet bell pepper, tomatoes, cucumber and scallions, and shred the carrots. Place them in the salad bowl.

3. Remove the pits from the avocados and cut them into 1/4-inch cubes. Place the cubes into a small bowl and add lime juice to prevent discoloration. Toss well until coated with lime juice and add the avocados to the salad bowl.

4. Toss the salad well and add a dressing of your choice. Season with salt and pepper.

For another light dish that’s heavy on nutrients good for preventing eye problems, try this fast and simple coleslaw recipe:

Visionary Coleslaw
Makes 8 servings

• 2 6-oz. containers of low- or non-fat pineapple yogurt
• 2 T. low-fat mayonnaise
• 3/4 tsp. salt
• 1 head of cabbage, thinly sliced
• 4 carrots, shredded *
• 1 small sweet bell pepper, finely chopped
• 1 small onion, finely chopped

1. Whisk yogurt, mayonnaise and salt together in a large bowl.

2. Chop cabbage, sweet bell pepper and onion; shred carrots. Add to the bowl with the yogurt mixture and toss well. If not serving right away, cover and refrigerate.

* It’s best to scrub carrots instead of peeling them. Some of the vitamins and minerals lie near the surface and can be whisked away with the peels.

We hope you enjoy making these healthy recipes that are good for your vision.

You might also be interested in these other recipes:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Garlic Recipes with Antiviral Power
• Pasta Recipes to Boost Your Immune System
• Recipes to Control Blood Sugar

Please see the rest of our site for more health articles.