My Online Health Articles and Healthy Recipes

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

We all know that consuming junk foods can hurt us in the long run. But now there’s a new reason to control how much you eat of these highly processed foods: They may cause eye problems. According to a study by Massachusetts Eye and Ear Infirmary, fatty snack foods may lead to macular degeneration, the leading cause of vision impairment for seniors.

The key to eliminating these foods from your diet is to replace them with healthy alternatives. The good news is that plenty of healthy foods 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:

EyeBright 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:

Coleslaw with Visionary Power
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.

Coleslaw can help your vision, as can a trip to the optometrist! For medical questions or to find a doctor near you, check out this Web site.

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.

If you combine the right ingredients, eating healthy pasta dishes can also help with lowering cholesterol and controlling diabetes. Don’t wait for high cholesterol and diabetes symptoms to appear; get in the habit of eating well now. If you need additional health information, there are plenty of trusted resources on the Web.

I hope you enjoy making these healthy pasta recipes!

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