My Online Health Articles and Healthy Recipes

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

Unless you’ve been living under a rock, you know junk food isn’t good for you. But did you know it may also cause eye problems? It’s recently been shown that fatty snack foods may lead to macular degeneration, which causes vision impairment for many seniors.

To protect your eyes, you need to find healthy alternatives to the foods you love that don’t love you back. Thankfully, many healthy foods contain vitamins that actually promote eye health. Foods rich in beta-carotene (vitamin A) have been proven to positively affect both night vision and day-to-day eyesight and helps prevent cataract and macular degeneration. Foods that contain thiamine (vitamin B1) and vitamin E prevent lens deterioration, and foods rich in vitamin C provide antioxidants help prevent glaucoma.

Other nutrients also support healthy vision. There may be evidence that lutein could reduce eye problems, according to the National Eye Institute. Their researchers have even gone out on a limb and said that zinc, found in shellfish, eggs, legumes, herring, liver and milk, reduces the risk of advanced age-related macular degeneration and vision loss. The also believe that fish, such as salmon and sardines, contains omega-3 fatty acids that promote retina health.

It just takes a little extra effort to add more eye-healthy foods to your daily routine. The following healthy recipes will help you do just that:

Coleslaw with Visionary Power
Makes 8 servings

• 2 6-oz. containers of low-fat pineapple yogurt
• 3/4 tsp. salt
• 2 T. low-fat mayonnaise
• 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 the cabbage, sweet bell pepper and onion; scrub and then shred the carrots. Don’t peel them so you preserve the vitamins and minerals near the surface. Add these ingerdients to the yogurt mixture bowl and mix well.

Eye-Happy Salad
Makes 8 servings

• 2 heads romaine lettuce
• 2 C. carrots, shredded
• 2 C. sweet bell peppers, diced
• 2 C. seedless cucumber, diced
• 2 C. tomatoes, diced
• 4 scallions, thinly sliced
• 2 ripe avocados
• 1-1/2 T. lime juice
• Salt and pepper, to taste

1. Cut the tough ribs from the Romaine, chop the remaining leaves into small pieces and place them in a large bowl.

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

3. Cut the avocados into 1/4- to 1/2-inch cubes. Place the cubes into a separate bowl and cover with a thin coating of lime juice to prevent discoloration. Toss well until coated and add the avocados to the salad bowl.

4. Add a low-fat dressing and toss the salad.

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
• Recipes to Keep Anemia at Bay

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

Image by docbaty via Flickr

Love tomatoes and pasta?

The Spicy Pasta and Mexican Pasta recipes below combine them to benefit your immune system.

Every day, your immune system battles the millions of bacteria, microbes, toxins and viruses that try to invade your body. From colds and flu to allergies, from gastric conditions to infection to depression, a strong immune system is your first line of defense. But this complex and highly interactive network of organs and specialized cells can help keep you healthy only if it’s healthy itself.

So how do you make sure your immune system stays strong? Along with getting enough sleep and exercise, and keeping your stress level down, eating right is a key component to having lifelong good health. A low-fat, high-fiber, nutrient-rich diet will keep your immune system in top-notch condition. Research suggests that the following vitamins and minerals, in particular, regulate a wide variety of immune system functions:

• Vitamin A
• B vitamins
• Vitamin C
• Zinc
• Selenium
• Magnesium

While it’s a good idea to take a vitamin and mineral supplement to ensure you’re getting the nutrients your body needs, you can get immunity-boosting nutrients from a number of different foods. The following recipes, rich in the vitamins and minerals listed above, offer a delicious way to keep your immune system strong:

Spicy Pasta

Serves 4

• 2 teaspoons olive oil
• 3/4 pound spicy sausage, sliced into pieces
• 1 teaspoon chili powder
• 1/2 teaspoon oregano
• 3 garlic cloves, minced
• 1 large onion, diced
• 1/4 cup water
• 1 large red bell pepper, diced
• 1 large green bell pepper, diced
• 1 can (14½ oz) stewed tomatoes, chopped
• 1 can (8 oz) tomato sauce
• 1/4 teaspoon hot pepper sauce
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 8 oz package vermicelli or angel hair pasta

1. Cook pasta according to package directions. Drain well and set aside.
2. Heat oil in a large skillet over medium heat. Add the sausage pieces and cook five minutes or until browned all over. With a slotted spoon, transfer sausage to a plate and cover loosely to keep warm.
3. Add minced garlic, chili powder and oregano to skillet. Stir and cook about 1 minute.
4. Add onion to skillet. Stir to coat with spices.
5. Add water. Cook, stirring occasionally, until onion has softened (5-7 minutes).
6. Stir in red and green bell peppers. Cook 4-5 minutes, or until crisp-tender.
7. Stir in stewed tomatoes and their juices, tomato sauce, hot pepper sauce, salt and pepper.
8. Add sausages and bring to a boil; then reduce to a simmer.
9. Cover and cook until sausage is thoroughly cooked (about 5 minutes).
10. Serve over pasta.

Mexican Pasta

Serves 4

• 1 tablespoon olive oil
• 3 green onions, thinly sliced
• 2 cloves garlic, finely chopped
• 1/2 lb lean ground beef or ground turkey
• 1 tablespoon chili powder
• 1/4 teaspoon salt
• 1 can (14½ oz) stewed tomatoes, chopped
• 1 jalapeño pepper, finely chopped
• 1/3 cup shredded Monterey Jack or cheddar cheese
• 1/4 cup chopped cilantro
• 8 oz package bow- or corkscrew-shaped whole wheat pasta

1. Cook pasta according to package directions. Drain well and place in a large bowl.
2. Heat oil in a large skillet over medium-high heat. Add green onions and garlic and cook 30 seconds.
3. Crumble in ground beef. Sprinkle with chili powder and salt. Cook, stirring frequently, about 5 minutes, or until beef is no longer pink.
4. Add tomatoes and their juices, and jalapeño. Bring to a boil over high heat. Reduce heat to medium; cover and cook 5 minutes.
5. Pour sauce over pasta.
6. Sprinkle with cheese and cilantro. Toss to mix.

These pasta dishes use canned stewed tomatoes, but you can also substitute fresh tomatoes for the canned variety in either dish. It’s easy to stew them yourself:

Stewed tomatoes

1. Peel and core tomatoes.
2. Melt 1 tablespoon butter in a large saucepan.
3. Add tomatoes and stir over medium heat for 1 minute.
4. Cover and simmer for 20-25 minutes.

You might also be interested in these other recipes:

• Blueberry Recipes with Antioxidant Power
• Broccoli Recipes
• Asparagus Recipes
• Garlic Recipes with Antiviral Power
• Recipes to Control Blood Sugar
• Recipes to Help Your Vision
• Recipes to Keep Anemia at Bay

This health article will tell you everything you didn’t know about B vitamins!

The B vitamins have a wide and varied range of functions in the human body. Most B vitamins are involved in the process of converting blood sugar into energy. Diets rich in these vitamins are particularly important for pregnant and breast-feeding women and for people who require more energy, such as athletes and heavy-labor workers.

General deficiencies of vitamin B
Deficiencies of B vitamins are uncommon in the US, but when they occur they usually involve several B vitamins because many of them come from the same food groups. Alcohol interferes with the body’s absorption of these vitamins. Elderly people are at risk for vitamin B deficiencies because they often have inadequate diets, and prescribed medications may interfere with B-vitamin absorption.

General toxicity of vitamin B
Because the B vitamins are water soluble and eliminated in the urine, toxic reactions from oral administration of most B vitamins are extremely rare, the exceptions being niacin and B6. (For specific adverse reactions from deficiencies or high dosage levels, see individual discussions of B vitamins, below.) It should be noted that B15 (pangamic acid) and B17 (laetrile) are neither vitamins nor nutrients. These are chemicals that are highly dangerous and have no proven nutritional or other value.

Deficiencies and toxicity of vitamin B1
Thiamin is essential for converting blood sugar into energy and is involved in metabolic activities in the nerves, heart and muscles, and in the production of red blood cells. Thiamin is found in almost all foods, but the best source is pork. Good sources of thiamin include dried fortified cereals, oatmeal, corn, nuts, cauliflower and sunflower seeds. Recommended RDA is 1.2 mg per day for men and 1.1 mg for women. Thiamin supplements for people with normal diets and good health are unnecessary. Severe vitamin B1 deficiency, known as beriberi, is rare in the US but can occur in alcoholics, in severely malnourished people, or in people who receive long-term dialysis or intravenous feeding. Symptoms may include visual disturbances, paralysis, staggering, loss of sensation in the legs and feet, psychosis and congestive heart failure. No toxic effects have been reported for thiamin.

Deficiencies and toxicity of vitamin B2 (riboflavin)
Like thiamin, riboflavin is important in the production of energy. Some dietary sources are liver, dried fortified cereals and low-fat yogurt. The recommended DRI for adults is 1.7 mg. Deficiencies affect the skin and mucous membranes, which may be seen as cracks on the lips or corners of the mouth, eczema of the face and genitals, a burning sensation on the tongue, or eye irritation. Supplements for people with normal diets and health are unnecessary. Large doses of riboflavin are generally considered to have no toxic effects, but one study has indicated that high consumption of vitamin B2 may increase the risk of stomach cancer. (In the same study, vitamins B1, B3 and B6 were protective.)

Deficiencies and toxicity of vitamin B3 (niacin)
Niacin, also known as nicotinic acid, helps break down blood sugar for energy and also acts as a vasodilator, which means it widens blood vessels and increases blood flow. Dietary sources are mackerel, swordfish, chicken, veal, fortified dry cereals, pork, salmon, and beef liver. Current DRI recommendations are 20 mg. Niacin may be prescribed to improve cholesterol levels, but supplements are unnecessary in people with normal health and diets. A deficiency of niacin causes pellagra, a chronic disease that can cause eczema, intestinal and stomach distress, depression, headache, thinning of the hair and excess saliva production. Anemia may occur, although this is probably due to an accompanying deficiency in folic acid. Even mildly high doses of niacin can cause hot flushing of the face and shoulders, headache, itchiness and stomach problems. Some individuals have reported heart disturbances and temporarily lowered blood pressure. Large doses may produce ulcers, gout, diabetes and liver damage, which are usually reversed when high doses are discontinued.

Deficiencies and toxicity of vitamin B5
Pantothenic acid, as with many B vitamins, is involved in metabolism of fats, carbohydrates and proteins, as well as in production of steroid hormones and other important chemicals. Dietary sources are whole grains, beans, milk, eggs and liver. Recommended adequate intake (AI) is 4 to 7 mg. Supplements are unnecessary in people with normal health and diets. Deficiency is unlikely unless there are also other B-vitamin deficiencies. Symptoms of B5 deficiency include abdominal distress, a burning sensation in the heels, and sleep problems. Although no toxicity has been reported in humans, high doses have caused liver damage in rats.

Deficiencies and toxicity of vitamin B6
Vitamin B6, or pyridoxine, affects over 60 proteins in the body; most importantly, those that play a role in the nervous system, in red and white blood cell production and in heart disease. Food sources of B6 are meats, oily fish, poultry, whole grains, fortified dry cereals, soybeans, avocados, baked potatoes with skins, watermelon, plantains, bananas, peanuts and brewer’s yeast. Current DRI recommendations are 2 mg in all adults, although for heart protection some experts recommend 3 to 6 mg. Deficiencies are very uncommon but can cause skin problems and nervous system disorders, including impaired memory and concentration. B6 deficiency may also increase risk of kidney stones. In rare cases, infants are born unable to metabolize. In such cases seizures or convulsions can occur, and vitamin B6 must be administered. Deficiency is associated with increased levels of the chemical homocysteine, which has been associated with heart disease, birth defects and possibly Alzheimer’s disease and dementia. A diet rich in fruits and vegetables may reduce homocysteine levels. Very high doses (2000 mg per day) can cause nerve damage with symptoms of instability and numbness in the feet and hands, which may be permanent in some cases. An excess of B6 also reduces the effects of L-dopa, the drug used to treat Parkinson’s disease.

Deficiencies and toxicity of vitamin B12
Vitamin B12 is essential for the production of blood cells, manufacturing genetic material and for healthy functioning of the nervous system. The only natural dietary sources of B12 are animal products, meats, dairy products, eggs and fish (clams and oily fish are very high in B12), but as with other B vitamins, B12 is added to commercial dry cereals. The RDA is 2.4 mcg a day. Deficiencies are rare in young people, although the elderly may have trouble absorbing natural vitamin B12 and may require synthetic forms from supplements and fortified foods. Symptoms of mild vitamin B12 deficiency include memory loss, instability, disorientation, decreased reflexes and possibly hearing loss. Deficiencies also elevate homocysteine (see Vitamin B6, above). When vitamin B12 deficiencies are due to lack of a protein known as gastric intrinsic factor (a genetic defect), pernicious anemia can develop. This serious disorder must be treated with injections of vitamin B12 to avoid neurologic damage.

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

• Should You Take Vitamins and Minerals?
• Vitamin A Fact Sheet
• Vitamin C Fact Sheet
• Phytochemicals Fact Sheet
• Drugs That Deplete Vitamins and Minerals