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Leafy green vegetables, Sweet Potatoes… six best foods for eye health

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By far the most important organs of sense are our eyes. It has been proven that 80% of what we perceive and learn comes through our sense of sight. Therefore, taking good care of your eyes should be of utmost priority.

Having your eyes checked regularly by professionals is important to prevent and treat eye problems.

However, the role of a nutritious and well-balanced diet can not be over-emphasised when trying to improve eyesight and prevent vision loss.

Several studies have shown that certain foods can help improve overall vision function when incorporated into one’s diet.

Without further ado, here are the foods that have been linked to good eye health.

Sweet potatoes

Sweet potatoes are excellently high in beta-carotene. Beta carotene is the primary source of vitamin A in the human diet. The body converts it to vitamin A when taken.

Vitamin A is essential for healthy eyesight as it allows the eye to stay lubricated and see in low-light conditions.

According to the American Academy of Ophthalmology, a deficiency in vitamin A can lead to night blindness.

To avoid night blindness, incorporate food rich in vitamin A in your diet. Sweet potatoes aren’t the only food in this category, carrots are also effective for this course.

Eggs

Eggs are rich in lutein and zeaxanthin. These nutrients, particularly lutein, are best known for their function in maintaining eye health.

Lutein and zeaxanthin are antioxidants that help protect the eyes from damage caused by free radicals.

Also, research in 2017 suggests that taking approximately 6 milligrams (mg) per day of lutein and zeaxanthin may lower a person’s risk of glaucoma and developing age-related macular degeneration (AMD) — an eye disease that can blur your central vision.

Adding eggs to your diet has, therefore, been proven to reduce your risk of major eye problems.

Nuts

Nuts such as almonds, walnuts, and cashews are high in omega-3 fatty acids. And this acid has been linked to improved eye health.

Omega-3 fatty acids help protect the eyes, particularly the retina, from damage and degeneration.

Several doctors and studies have also recommended omega-3 fatty acids for the treatment of dry eye syndrome.

Dry eye syndrome affects the layers of tears that cover your cornea. It happens when you don’t have enough tears or when your tears evaporate too quickly. It has also been reported that it can reduce visual function and quality of life.

Beans

Beans and other legumes like chickpeas, kidney beans, and lentils are foods you should add to your diet to improve and protect your eyesight.

The above-listed legumes are rich sources of zinc. Zinc is a mineral that helps maintain the health of the retina, cell membranes, and protein structure of the eye.

Zinc also allows vitamin A to travel from the liver to the retina to produce melanin. Melanin is a pigment that protects the eyes from UV light.

Taking 40-80 mg of zinc alongside other antioxidants like beta carotene, vitamin E, and C each day could slow the progression of advanced age-related macular degeneration (AMD) by 25% and visual acuity by 19%, according to the American Optometric Association.

Leafy green vegetables

Leafy green vegetables like ugu, efo, and spinach have the tendency to promote good vision.

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamins C and E.

Vitamin C helps to protect the eyes against UV light damage.

A study that involves over 1,000 women found that participants who consumed more vitamin C showed a reduction in the risk of cataract progression by 33%.

So henceforth, go green with your diet for the sake of your eyes.

Oily fish

Oily fishes — including salmon, mackerel tuna, and sardine — are fishes that have oil in their gut and body tissue. So eating them offers higher levels of omega-3-rich fish oil and vitamin B3 (niacin).

A study has proven that “greater niacin intake may be associated with a lower chance of developing glaucoma”.

Also, taking water is important for overall eye health.

Drinking enough water helps to keep the body hydrated, including the eyes. As water helps lubricate the eyes.

Lubrication is necessary to keep the eyes moist and remove dust particles and other small particles that get in the eyes.

Health

NAFDAC warns against purchase of counterfeit anti-malaria drugs

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The National Agency for Food and Drug Administration and Control (NAFDAC) has raised the alarm over the circulation of “counterfeit” Paludex tablets and suspensions in Nigeria.

The agency said the drugs, labelled as Paludex (Artemether/Lumefantrine), are manufactured by Impact Pharmaceutical Ltd, and Ecomed Pharma Ltd, Enugu and marketed by MD Life Sciences Ltd, Enugu.

The statement said laboratory tests conducted by a WHO-prequalified laboratory in Germany and NAFDAC revealed that the products contain zero percent active pharmaceutical ingredient (API), rendering them ineffective and potentially harmful.

NAFDAC warned that the products are not on its registered database and all NAFDAC registration numbers stated on the products are false.

“Genuine Artemether/Lumefantrine tablets or suspension is a combination of the two medications Artemether and Lumefantrine used to treat acute, uncomplicated malaria in adults and children,” the statement reads.

“The illegal marketing of medicines or counterfeit medicines poses a great risk to the health of people; by not complying with the regulatory provisions, the safety, quality, and efficacy of the products are not guaranteed.

“Also, poor-quality pediatric formulations or medicines in general have the potential of causing treatment failure when the API content is below the prescribed dose.

“All NAFDAC zonal directors and state coordinators have been directed to carry out surveillance and mop up the falsified products within their zones and states.

“NAFDAC implores distributors, healthcare providers, and patients to exercise caution and vigilance within the supply chain to avoid distribution, administration, and use of the products.

“All medical products must be obtained from authorized/licensed suppliers. The products’ authenticity and physical condition should be carefully checked.”

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Health

Less sugar in a child’s first 1000 days reduces risk of chronic disease, study says

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A new study has found that reducing the amount of sugar children get in the womb and as toddlers can protect them against diabetes and high blood pressure in adulthood.

Published in the journal Science, the research reveals a critical period for healthy nutrition in the first 1,000 days of a baby’s life — from conception to age two.

The study found that cutting sugar intake in this window decreased the type 2 diabetes risk by about 35% and the risk of high blood pressure by roughly 20%. The researchers also discovered a delay in disease onset of four and two years, respectively.

The research team anaylsed data from before and after the end of the United Kingdom’s world war II-era sugar rationing in September 1953.

In January 1940, the UK government began food rationing to ensure fair shares for all during the wartime shortage.

Access to sugar, fats, bacon, meat and cheese was limited. When the rationing of sugar and sweets ended in September 1953, the average adult’s daily sugar consumption nearly doubled almost immediately, from about 40 grams to 80 grams.

Analysing the UK BioBank database of 60,000 people, the scientists compared health in middle age for 38,000 people conceived and born during rationing and 22,000 people conceived soon afterward.

The analysis showed a 30% reduction in the risk of obesity among sugar-rationed babies.

The study by the team at the University of Southern California also found that the risk of type 2 diabetes and high blood pressure increased with age. However, it increased faster in those conceived after sugar-rationing ended.

The results showed type 2 diabetes started on average four years later in adult life where there had been sugar-rationing during early childhood, and blood pressure two years later.

There was a 35% reduction in type 2 diabetes for those babies conceived during sugar rationing and a 20% reduction in high blood pressure.

“Sugar rationing created an interesting natural experiment,” said Tadeja Gracner, the study lead author and a senior economist at the Center for Economics and Social Research at the University of Southern California.

“We all want to improve our health and give our children the best start in life, and reducing added sugar early is a powerful step in that direction.

“With better information, environment and the right incentives, parents can more easily reduce sugar exposure, for kids and themselves.”

Also speaking, Keith Godfrey, a professor from the University of Southampton, said: “This is convincing new evidence, providing further support that reducing exposure of the unborn baby and newborn infant to sugar has lasting benefits that include lowering the risk of diabetes and high blood pressure in later adulthood.

“The findings are in keeping with our research showing lower rates of obesity in the children of mothers who eat low glycaemic index foods during pregnancy that are digested and absorbed more slowly, causing a slower rise in blood sugar levels.”

A previous study also suggested that high sugar intake during pregnancy may affect a child’s intelligence.

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Health

Five health benefits of aloe vera

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Aloe Vera is a spiky succulent plant that grows naturally in dry, tropical climates like Africa, Asia, Europe, and southern and western parts of the United States. Over the years, this scrubby and pointy plant has been cultivated for its medicinal purposes.

Here are the health benefits you get from aloe vera as gel and juice.

  • Aids digestion

Aloe vera, particularly aloe vera juice, has been proven to be a natural laxative.

The outer part of this plant contains a compound called anthraquinone glycosides which has laxative effects.

study discovered that this compound can help relieve constipation while another research found that aloe vera could help reduce the symptoms of gastroesophageal reflux disease (GERD) — a digestive disorder that often results in heartburn — and irritable bowel syndrome.

However, when trying aloe juice for constipation for the first time, consume little amount of it.

  • Reduces blood sugar levels

Both the gel and juice of aloe vera can help lower and control one’s blood sugar levels.

Several studies have indicated that taking aloe vera juice has some potential benefits for people with prediabetes and type 2 diabetes due to its effect on glycemic control.

  • Rich in antioxidants

Aloe vera gel contains powerful antioxidants called polyphenols, which also have anti-inflammatory effects.

Antioxidants are important to health as they protect your body from damage caused by free radicals. These antioxidants have benefits ranging from reducing one’s risk of cardiovascular diseases to improving the immune system.

Aloe vera also has antibacterial and antiviral properties which is why it is used to treat and relieve burns and wounds.

  • Promotes dental health

Due to its antibacterial properties, aloe vera juice and mouthwash improve various dental and oral conditions.

Aloe vera mouthwash is effective in reducing dental plaque. A study also showed that aloe vera mouthwash help reduces gum inflammation in people who had recently undergone tooth surgery to remove plaque.

  • Skincare

Aloe vera is perhaps one of the most widely used herbal remedies for topical skin conditions. This is because the gel-like components of the plant are known to heal the skin from a variety of minor ailments.

This plant is also a natural moisturizer that helps soothes dry skin. Its anti-inflammatory properties also make it a potential treatment for skin conditions like burns, acne, and eczema.

Aloe vera also helps reduce the appearance of blemishes and wrinkles.

A 2009 study of 30 females over the age of 45 also prove that taking oral aloe vera gel increased collagen production and improved skin elasticity over 90 days.

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Bodex F. Hungbo, SPMIIM is a multiple award-winning Nigerian Digital Media Practitioner, Digital Strategist, PR consultant, Brand and Event Expert, Tv Presenter, Tier-A Blogger/Influencer, and a top cobbler in Nigeria.

She has widespread experiences across different professions and skills, which includes experiences in; Marketing, Media, Broadcasting, Brand and Event Management, Administration and Management with prior stints at MTN, NAPIMS-NNPC, GLOBAL FLEET OIL AND GAS, LTV, Silverbird and a host of others

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