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Why eating with the seasons can help you maintain your vision
You’ve heard about eating a healthy dose of carrots for good eyesight, but did you know that greens could be even better?
Eating your greens to improve your vision may not just be an old wives’ tale, with an increasing body of evidence highlighting the benefits of eating lutein – a carotenoid found in dark green leafy vegetables – for good eye health.
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And with lutein-rich vegetables, including broccoli, purple sprouting and spinach, there’s never been a better time to eat with the seasons.
Lutein is highly concentrated in the macula of the eye – the area of the eye which is responsible for the sharp central vision. The lutein is deposited in this area through the lutein we consume as part of our diet, and in the eye is used to filter blue light and protect the macula from free-radical damage.
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Top natural sources of lutein include:
• Kale
• Spinach
• Green beans
• Broccoli
• Eggs
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Recent research suggests that a higher lutein intake could be influential in reducing the incidence of common eye health disorders such as Age-related Macular Degeneration (AMD) and cataracts.
But according to the experts, while mother’s advice to eat greens was well-founded, the quantity of vegetables needed to make a positive difference to the vision is so substantial that many consumers would be hard-pressed to fulfil them.
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The Lutein Information Bureau suggests a minimum of 6-10 mg per day of lutein from dark green leafy vegetables and other sources is necessary to benefit from its health benefits – equivalent to a mixing bowl of fresh spinach each day of the week.
Consultant Ophthalmologist at the Hillingdon Hospital, Mr Nick Lee said: “It is widely known that what we eat affects our body functions and green vegetables have long been considered valuable to maintaining eye sight. But what most people don’t realise is that even with a healthy diet, the levels of nutrients needed to make a positive difference to eye sight are such that it would be almost impossible to maintain them. The best way to ensure you are getting exactly the right levels of lutein is to take a supplement.”
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Ocuvite® Lutein is an advanced antioxidant supplement formulated to provide complete nutritional support for good general eye health.
The formulation provides 6mg of lutein plus the antioxidant vitamins C, E, and the minerals zinc and copper– the trace elements found to be useful in promoting good eye health in the US National Eye Institute’s ten year eye health study.
Ocuvite Lutein is available from Boots and independent pharmacies, priced £7.49 (RRP). PIP code 324-8788. For further information, please visit www.bausch.co.uk
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Shaping Up For Summer
Summer is finally here so we should be making the most of all that fresh air – whether it’s out gardening, playing with the kids, eating al fresco or just topping up that tan. The last thing we want is to be slaving over a hot stove so it’s really important to opt for foods that are quick and easy to prepare.
Dr Sarah Brewer, General Practitioner and health writer, has compiled her top tips on how to stay fit and healthy, with more time to enjoy the sunshine and spend quality time with family and friends.
Dr Brewer explains: “Hot weather can cause loss of appetite and lethargy but it’s essential during the summer months to maintain a healthy, balanced diet to keep up energy levels.”
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Let’s get physical!
Going to the gym or keeping up a regular exercise routine can seem impossible in the summer months. But you’ll be surprised at just how many calories you’ll burn off just by doing a spot of gardening. Just half an hour of digging and shovelling burn a whopping 250 calories
If you do manage to squeeze in some time to don those trainers, remember to keep hydrated. By the time you are just three per cent dehydrated, you lose ten per cent of your strength and eight per cent of your speed, so keep water and sports drinks close at hand.
Eating plenty of food with a high water content will also keep you hydrated after exercising. Try soups and fresh fruit like tomatoes and cucumber.
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Your body is a temple
A great way to check if you are eating the right foods is to log onto www.nutriprofile.org All you have to do is fill out a food frequency questionnaire. It only takes 20 minutes and you’ll get a 24-page report back highlighting areas in which your diet may be lacking. It could even help you work out which foods you need to include in your weekly shop.
Keep a bowl of fruit nearby to stave off those chocolate cravings. Even ten pounds of apples (4.5kg) contains fewer calories than just one pound (450g) of chocolates.
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Ready, steady, cook!
Changing the way you cook will make a positive difference to your health. Baking a potato in the oven works out as just 77 kcal per 100g - almost half the calories of a roast potato which is 149 kcal
BBQs are ideal for preparing light and easy meals. Many people associate fat-laden burgers and sausages with BBQs but there are healthier alternatives. Try skewering a selection of marinated vegetables or cooking a banana in its skin for 10 minutes for a tasty, healthy treat served with low fat ice cream or yoghurt sprinkled with cinnamon.
For more tips on eating a healthy, balanced diet and for your own personal nutritional analysis, log onto www.nutriprofile.org
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King of Convenience
With ‘store cupboard’ ingredients back in fashion thanks to Delia Smith’s recent best seller, popping a tin of Chatka King Crab into your shopping basket next time you are in the supermarket might just be the perfect way to impress your friends.
Whether you are looking to create an indulgent sandwich, distinctive seafood cocktail or throw together an effortless pasta dish, a tin of Chatka King Crab in the cupboard will do the trick every time.
Because this is no ordinary tin of crab meat – with the crabs plucked from icy waters of the Barents Sea, off the Russian coast, the Camchatka King Crab is famous for its excellent texture and full flavour and it has all the qualities of fresh crab without any of the hassle.
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The Camchatka King Crab was introduced to the Barents Sea during the 1960’s as a means of feeding the population of Northern Russia, little however did they know at the time that it would become such a sought after delicacy.
What’s more, Chatka King Crab is high in protein, low in calories at just 85 Kcal/100gr and contains virtually no fat so you really can’t go wrong.
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