Food Recovers Depression

“Depression recovery- nutrition’s role”            

The role of nutrition in mental health is enormous. To help manage depression, a holistic approach to diet is vital together with general treatment plan. The contribution of food in the management, development and prevention of specific mental health issues is considerate. Be it depression, schizophrenia, attention deficit hyperactivity disorder or Alzheimer’s, when you eat right, then it is very sure that you will feel right.

To reduce the risk of relapse and to build up the stamina that your body requires, it is imperative that you combine your diet into a holistic treatment plan. With this regards, it treats your mind and body while helping you relieve the mental stress.

The lack of vital nutrients in diet can be responsible for intensifying the symptoms of some pre-existing mental health conditions.

depression-recovery-foodThe reaction to stress differs. Do you reach for a palate of French fries or a bowl of ice cream when you feel low? Stop that and start taking fresh fruits and vegetables the next time and you are sure to feel better. Now let us take a look at the list of fruits and vegetables that helps fight depression.

A research study conducted in UK discovered that people who consumed more fruits and veggies were less likely to show signs of uneasiness, nervousness, dejection, and other mental disorders.

Take more fresh veggies in the afternoon, go for healthy dips and practice the habit of doing things that you love.

The B vitamins, be full of nutrients while maintaining well-being and combat depression.

Depression:

Vitamin B3/B6- Watercress, cabbage, peppers, potatoes, squash, courgettes, mushrooms, broccoli

Vitamin C- Strawberries, oranges, kiwi, pineapple, cranberries, satsumas, grapefruit, cherries, blackberries, mango.

Folic acid-Spinach, lettuce, asparagus, sprouts, parsley, broccoli, green beans.

Craving:cravings for junk food are your body’s way of telling that you be deficient in nutrients. In general, cravings take place late in the day; while dieting or stressed or bored, most of us crave for sweet, salty and fatty foods like fries and ice creams. Next time when you get this feeling, go healthier, consuming healthy snacks will curb these desires. If at all, you are not able to control, take a small portion of what you crave, this may satisfy and won’t let you stuff yourself.

You are what you eat, so eat right and feel right!

Having said all that, combining your diet into a holistic treatment plan also includes regular exercise, engaging yourself in desired activities and timely medication. Finally to conclude, a good diet helps you combat depression, while helping you gain more energy, improve your mood and maintain your weight.

Note- As you plan to change your diet; do consult with your general practitioner or dietician regarding this. Before making any significant changes to your meal plans, you need to ensure that your diet is balanced. This is because, if you’re suffering from any severe ailments, then the nutritional intervention may impede you routine, so consult your doctor.

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Eyes healthy nutrients

“Nutrition for healthy eyes”

Healthy eyes are happy eyes and it is the window to the world!

Just because your eyesight is fine and your eyes look great, it doesn’t mean that your eyes are healthy. Unlike any other part of your body, even your eyes require certain nutrients to function properly. Contributing to healthy eyes, good nutrition fuels your body. It plays a vital role in healthy vision. While some eye conditions are genetic, some are the outcome of damage caused by infections or diseases and some are due to accidents or prolonged UV exposure. Irrespective of the disorder, it is a must to take healthy nutrients that will help in healthy eyes and vision.

As far as ranking fruits and veggies for good eyes is concerned, carrots are the very first produce that comes to mind, however, there are other foods you can add to your diet to support healthy vision.

nutrition-for-healthy-eyes

Greens are a healthy addition to your diet. Helping in providing better vision they are packed with antioxidants. Following are some of the antioxidant rich food listed associated with eye health

Foods Rich in Antioxidants for Eye Health Antioxidants Related to Eye Health
Eggs, kale, spinach, turnip greens, collard greens,
romaine lettuce, broccoli, zucchini, corn, garden
peas and Brussels sprouts.
Lutein & Zeaxanthin
Red berries, kiwi, red and green bell peppers,
tomatoes, broccoli, spinach, and juices made from
guava, grapefruit, and orange.
Vitamin C (ascorbic acid)
Vegetable oils, nuts, green leafy vegetables,
sweet potatoes, avocados, wheat germ,
and whole grains.
Vitamin E
Carrots, sweet potatoes, squash, eggs,
and green leafy vegetables.
Vitamin A & Beta Carotene
Salmon, sardines, flax seeds, soybeans,
and walnuts.
Essential Fatty Acids
Red meat, poultry, oysters and other seafood,
nuts, dried beans, soy foods, milk and other
dairy products, whole grains, and
fortified breakfast cereals.
Zinc

Taking the following steps to protect your eyes:

  • Eat right
  • Wear sunglasses
  • Practice workplace eye safety
  • Test your glasses or contact lens prescription and ensure that it is up-to-date and adequate for computer use.
  • When you are using computer for long hours put on your glasses to help with contrast, glare and eye strain. Adjust the settings of your computer according to your bearability and use an anti-glare screen if needed.
  • Choose a chair that is comfortable and supportive for you; position it in such a way that your feet are flat on the floor.
  • Take a 10-15 minutes break every two hours and wash your eyes quite often.
  • If you feel that your eyes are dry, blink more.
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Pesticides removal process-Fruits and Veggies

Tricks to take out Pesticides from Fruits and Vegetables

The fruits and vegetables that we eat daily may contain pesticides, irrespective of what type of fruit or vegetable it is. Used during the crop cultivation, in some cases it may remain as residues. A random testing was conducted on fruits and veggies by some advocacy groups and NGO’s, and the findings revealed that high amounts of pesticide residues were found in them. With that said, these residues are toxic enough to cause severe disorders. Many feel that washing it water will help in the removal process; however water alone will not do it.

remove-fruits-pesticidesEven as the government takes steps to sensitize farmers and vendors on the note of side effects of using pesticides, health care professionals advise consumers to look out for alternatives like organic food. Despite the fact that, the presence of pesticide residue in food produces does not mean that they create a great health risk, it is highly recommended that you be careful of what you buy and where you buy such that it is not going to affect you in terms of health. Here’s how to remove most of the pesticides on the fruits and vegetables you eat.

  • Wash it right
  • Vinegar soak
  • Blanch and peel

A substantial amount of pesticides present in the surface of the produce can be removed by washing it right. Washing all your fruits and vegetables with salt water will remove most of the residues that appear on the surface of the food. With cold water wash, just about 75 to 80 percent residues are removed. Be sure to wash it thoroughly. If it has stems and crevices, then concentrate on those areas as well.

Vinegar Soak

As far as soaking your fruits and veggies in vinegar are concerned, it is good to execute it in a mixture. Use 10 percent white vinegar and 90 percent water, stir and rinse them thoroughly. While washing berries, be careful because its thin peel might damage the outer-skin.

Blanch and Peel

This is one of the easiest techniques of removing pesticide residues, for a short duration; treat your vegetables in warm water and peel of the outer layer. Doing so will completely remove the residues

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State’s grant fruits and veggies

Waukegan elementary school receives additional fruits and veggies through state’s grant

State’s grant has helped receive an extra helping of fruits and vegetables for students at Carman-Buckner Elementary School twice a week.

Illinois State Board of Education’s Fresh Fruits and Vegetable Program’s initiative of a $34,350 grant to Students of Carman-Buckner Elementary School in Waukegan has helped receive an extra helping of fruits and veggies especially on Tuesdays and Thursdays.

Helping kids eat nutritious food, this school is one among the 200 in Illinois to receive the grant amount, while teaching them about nutritional meal choices.

fruits-and-vegetablesSchools that were previously contributed in the USDA’s National School Lunch Program qualify for the grant.

$5.18 million was distributed to all qualifying schools in Illinois this year.

We’re excited for our students as they are coming across an opportunity to eat fruits and vegetables that they have never heard of. Principal Vanessa Campos said.

In order to make it regular and to let them try, one day of the week they are provided with a fruit and the other with a vegetable.

With just about 700 students receiving them, the snacks are available to the students in sealed bags. It is one such way for the school to offer healthy snacks for the students.

Wendy Smith, the School nurse has applied for the grant three years ago and since then she has applied for it annually.

Smith said students look forward to the snacks.

“Almost every day they come in and ask if it’s snack day and what kind of snack they’ll have,” Smith said.

The nutritional information on the variety of treats such as what contains vitamin D and what is full of fiber is been provided to the teachers.

When it comes to incorporation of the information in lesson or to pass along, teachers have to determine it, Campos said.

Carambola, commonly known as star fruit and the vegetable arugula are two of the healthy snacks that the students are unaware of, however there are several other varieties as well. Some of the other foods that the students have given a try include turnips, red peppers, sugar snap peas and cherry tomatoes.

Encouraging the students to try new fruits and vegetables, many have fallen in love with the tastes, she says.

The extra snacks has received great response both from the students and parents side, she adds, hence we are now making requests for fruits and vegetables favored by the students.

Mangoes were the highly recommended fruit.

Principal Vanessa Campos said that this has made a great impact on the reputation of the school. Expanding the palates of the students, while helping them eat nutritious we look forward to provide it year after year, she says.

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Radiant skin fruits

5 Fruits to achieve a radiant Skin

You are what you eat! Eating isn’t just about satisfying hunger; one should eat to have a healthy body that will help you to perform your day-to-day activities. When it comes to your skin the above statement of you are what you eat suits very well.The best skincare regimens take a holistic approach to beauty, in order to have the best skin of your life you need to take extra care of what you eat because fresh fruits can do so much to your skin. Here are some of the fruit types that will help you achieve a radiant skin.

radiant-skin-fruitsTomatoes

Tomatoes has a powerful antioxidant present in it namely lycopene, this natural pigment makes them red while helping in the protection of skin from sunburn and skin aging. With that said, next time when you are making salads add more red tomatoes to your salad plate to have a great skin. Keeping the skin supple, including adequate amount of tomatoes in your food will boost up the level of protein procollagen. This collagen, in turn helps fight against wrinkles while making your skin firm; it also neutralizes the harmful molecules.

Kiwis

Take more kiwis next time and you can achieve a glowing skin and shiny hair. Packed with antioxidants like vitamin C and E, this tasty fruit helps fight against UV damage. It is a well-known fact that, Vitamin C is long been associated with skin goodness’s. As far as vitamin C is concerned, people always associate it with oranges, but the fact is that kiwis actually boast more vitamins C- One serving of kiwi offers 137.2 milligrams — than oranges.

Avocados

Avocados are classified under the category of “super food” that are rich in mono-unsaturated fat. Offering a remarkable amount of benefits for aging skin, the fruit has a considerable amount of vitamin C which is good for skin. Boasting antioxidant carotenoids like alpha carotene, beta carotene, beta cryptoxanthin, zeaxanthin, and lutein, these free radical satiating compounds offer substantial protection for your skin from all such environmental damage that can cause visible signs of aging, fine lines, and wrinkles.

Berries

It’s no secret that berries are a great addition for a healthy diet especially it is good for skin. Raspberries, blueberries and strawberries taste great, with that said; they are packed with antioxidants which will protect your skin from the damaging effects of the sun. People with sensitive skin will find blueberries beneficial, it decreases redness. Strawberries, on the other hand, incite production of collagen fibers that keeps your skin smooth and supple. Vitamin C enriched, raspberries also protect your skin from the sun thanks to their antioxidants.

Lemons

Lemons address a bunch of health issues like throat infection, indigestion and constipation while helping in wrinkles and blackheads. Citric acid present in lemons treat acne and pimples, it also helps in many anti-aging treatments and helps remove dead skin cells. However, it is a must to ensure that you rinse well to avoid itching.

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