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Psychology & Diet

6 Powerful Foods to Include in Your Diet to Improve Your Vision

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Presse Santé

Vision is one of the greatest gifts we have been given. However, with age and lifestyle changes, our eyesight can deteriorate. Eating the right foods can be a great way to nourish your eyes and catch potential health problems before they become serious.

In this blog post, we’ll explore six key food types that are beneficial for maintaining good eye health and vision over time. Regardless of your age or lifestyle, these simple changes to your diet could make all the difference in prolonging your sight!

  1. almonds :

Eating almonds regularly can have a beneficial effect on eye health, as they contain high levels of vitamin E and zinc, two essential vitamins and minerals for maintaining good vision. Vitamin E helps protect cells against oxidative damage, and zinc helps reduce inflammation throughout the body, including in the eyes, where it can help delay the onset of cataracts. Almonds are also a great source of protein, healthy fats, and fiber. So you will give a boost not only to your eyes, but also to your overall health!

  1. Kale :

Packed with zeaxanthin and lutein, kale is a great way to improve eyesight naturally. Zeaxanthin accumulates in the central part of the retina and acts as a sunscreen by filtering out harmful light rays. Lutein is essential for maintaining the health of our macula, which helps us maintain clear vision. Kale consumption has been associated with reducing age-related macular degeneration and preventing cataract formation.

  1. Spinach :

Spinach is an excellent source of lutein and zeaxanthin, two powerful antioxidants that act like natural sunglasses for your eyes by shielding them from harmful ultraviolet rays. Regular consumption of spinach has been shown to improve vision, delay age-related vision loss, reduce risk factors for cataracts, and even improve night vision. Additionally, spinach is incredibly high in vitamin C, which promotes better circulation to the eye area, allowing oxygenated blood to more easily reach all parts of the eye so it can function optimally.

  1. Blueberries:

Blueberries are packed with antioxidants like anthocyanins, which have been shown to help protect against age-related vision loss by reducing oxidative stress damage to the eyes caused by free radicals. They are also rich in vitamins C and E, which can contribute to the health of our eyes by strengthening our immune system and promoting better circulation in our body, two necessary elements for optimal long-term eye health!

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Additionally, blueberries have anti-inflammatory properties that can help reduce inflammation associated with dry eyes or other minor irritations that could cause discomfort around the sensitive eye area; so it’s worth adding them to your diet if you want to protect your eyesight!

  1. Sweet potatoes :

Sweet potatoes are a tremendous nutritional boost for our eyes, largely due to their abundance of beta-carotene. When converted to vitamin A in our bodies, these compounds help keep eyelids strong while acting as natural sunscreens against harmful UV rays that can cause damage over time if exposed too much, often without protection!

Sweet potatoes also contain impressive amounts of lutein and zeaxanthin, which help support eye health. They are also packed with other beneficial vitamins, such as vitamins C and B6, as well as minerals, such as potassium and magnesium, all incredibly positive nutrients necessary for lifelong optimal eye health!

  1. Red mullet:

Red mullet has long been celebrated for its flavor and prized as a culinary specialty in the best restaurants around the world. Recent studies also show that, in addition to its delicious taste, this bright pink fish can do wonders for vision and overall eye health. Thanks to its high content of omega-3 fatty acids, known for their anti-inflammatory properties, mullet can help protect against damaging free radicals while lowering intraocular pressure and reducing the risk of glaucoma.

Additionally, studies have concluded that adding mullet to the weekly diet increases the ability to change nearsightedness and produces sharper images for people with vision problems. In other words, it seems that enjoying a delicious red mullet can be an effective way to solve your vision problems naturally.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Three good reasons to eat a croissant first thing in the morning even if you are on a diet

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When it comes to breakfast pastries, croissants are definitely at the top of the list. Flaky, buttery, and delicious, it’s hard to resist, especially in the morning. However, if you’re trying to take care of your figure, you may be wondering if a croissant is really the best option. Here are three good reasons to continue enjoying your favorite breakfast, even if you’re on a diet.

A plain croissant is relatively low in calories.

A plain croissant only contains about 220 calories, which is lower than other breakfast options like muffins or bagels. Plus, croissants help you enjoy a gourmet breakfast that will fill you up all morning. This will help you avoid snacking later in the day.

There’s no shame in indulging once in a while.

Crossing the line and indulging your cravings for a day will only boost your metabolism. Think of your indulgence as a “cheat meal” that bodybuilders and fitness enthusiasts make to boost their metabolism and make their bodies burn even more.

One study found that dieters who eat a 700-calorie breakfast lose more weight than those who skip that meal. So if you’re looking to rev up your metabolism, eating a croissant early in the morning might be just what you need. Just be sure to pair it with healthy ingredients, like eggs and avocado, to ensure you’re getting all the nutrients you need.

Depriving yourself to hold the line would only make you succumb to covetous desires.

For fear of derailing your diet, you deprive yourself of your favorite foods and this only affects your mood. You become more irritable and anxious, which is of little benefit to your mental or physical health. You can maintain your ideal weight or lose weight by controlling portions and eating your food. However, if you crave a croissant on a Sunday morning, grab one and balance out your subsequent meals or engage in some high-intensity activity. You deserve to take a break and treat yourself however you see fit.

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What other false enemies can we afford from time to time?

Starches:

When we try to lose weight, many of us immediately eliminate all starches from our diets. However, this can be detrimental to our health. Our bodies need carbohydrates for energy, and complex carbohydrates like starches are an important part of a balanced diet. The key is to choose the right starches and consume them in moderation. Whole wheat bread, pasta, and rice are good options. These foods are high in fiber and nutrients, and can help us feel full throughout the day. When we cut calories, it’s important to make sure we’re still getting the nutrients our bodies need. By including healthy starches in our diet, we can achieve this.

Fats :

Many people think that fat is taboo when it comes to losing weight, but that is not the case. In fact, our body needs fat to function properly. The key is to choose healthy fats that support our weight loss goals instead of sabotaging them. One way to do this is to cook with olive oil instead of butter. Olive oil is lower in saturated fat and contains heart-healthy monounsaturated fats.

Another option is to eat more fish. Fish like salmon and tuna are high in omega-3 fatty acids, which have been shown to aid weight loss. Finally, nuts and seeds are also excellent sources of healthy fats. Just be sure to choose unsalted and unroasted varieties for best results. By incorporating these healthy fats into our diet, we can achieve our weight loss goals without sacrificing our nutritional needs.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

7 good reasons to eat more broccoli

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Presse Santé

Is broccoli the healthiest vegetable? It’s definitely near the top of the list thanks to all the nutrition broccoli provides. Ask any nutritionist, doctor, naturopath, or nutrition researcher for their personal list of the most nutrient-dense foods, and cruciferous vegetables like broccoli are sure to be on it. No wonder, considering broccoli is a real vegetable: loaded with antioxidants, fiber, and loads of vitamins and minerals.

What are the proven benefits of broccoli? It’s hard to know where to start.

What is broccoli?

Broccoli is technically an edible green plant in the cabbage family, part of the large family of plants called Brassica oleracea. Because it’s closely related to cabbage and has many of the same nutritional benefits, the word broccoli comes from the Italian plural of broccolo, which means “the flowery ridge of a cabbage.”

What are the benefits of broccoli?

As a member of the cruciferous (brassica) family—the same family that includes other green vegetables like bok choy, cabbage, kale, and Swiss chard—broccoli is an excellent source of damage-fighting phytochemicals called isothiocyanates. by free radicals. In addition to isothiocyanates, this vegetable also contains sulforaphanes and indoles, two types of powerful antioxidants and stimulators of detoxifying enzymes that protect cells and DNA structure. It also contains glucosinolates, carotenoids, chlorophyll, vitamins E and K, essential minerals, phenolic compounds, etc.

The little story of broccoli

Broccoli was first cultivated as an edible plant in the northern Mediterranean region around the 6th century BC. Since the time of the Roman Empire, it was considered a valuable food, exceptional for health and longevity. Although it may be considered a recent vegetable, today broccoli is enjoyed around the world and eaten in almost every cuisine, be it Indian, Japanese, American, or French. Today, the largest producers of broccoli are China, India, Italy, Mexico, France, Poland, and the United States.

Top 7 Health Benefits of Broccoli

Why is broccoli healthy for your body? Research links broccoli nutrition and cruciferous vegetable consumption to numerous health benefits.

1. Helps fight cancer

Why is broccoli a superfood for cancer prevention? As you just learned, it is one of the best sources of cancer-fighting isothiocyanate compounds by reducing oxidative stress, protecting cells’ mitochondrial function, neutralizing carcinogens, and fighting toxins. They do this by reducing the toxic effects of toxins from poor diet, environmental exposure, heavy metals, and the aging process.

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Isothiocyanates work by stimulating the release of special “carcinogen-killing chemicals” that speed the removal of toxins from the body. Numerous studies show that antioxidant-rich foods, such as cruciferous vegetables, inhibit the growth of cancerous tumors and prevent DNA damage. Therefore, they are known to significantly reduce the risk of colon, bladder, prostate, breast, and other cancers.

In addition to offering high levels of isothiocyanates, broccoli is also valuable for cancer prevention due to its high levels of a phytochemical called sulforaphane. This disease-preventing compound increases the activation of enzymes known as phase 2 enzymes that powerfully fight carcinogens in the body. In fact, sulforaphane is the strongest phase 2 enzyme inducer of any known phytochemical and helps reduce the risk of some of the deadliest forms of cancer, including prostate cancer.

Cruciferous vegetables are linked to a lower risk of breast and cervical cancer, making them especially important for women. This is due to its effects on estrogen in the body.

Try to eat cruciferous vegetables several times a week for the best protection. Eating broccoli enhances the body’s ability to fight cancer in a variety of ways, including providing antioxidants, regulating enzymes, and controlling apoptosis and cell cycles.

2. Maintain a strong framework

Broccoli is an excellent source of vitamin K, calcium, magnesium, and potassium, which are essential for healthy bones, nails, and teeth. High levels of vitamin K and iron are essential for maintaining bone mineral density (as well as having many other benefits, such as promoting blood health and increasing energy levels).
Some even say that vitamin K builds bones better than calcium, and just one cup of broccoli provides more than 270% of your daily vitamin K needs. Human studies have shown that vitamin K and vitamin D work together to positively impact bone metabolism and that vitamin K or D deficiency increases the risk of bone-related diseases. Vitamin K also has a positive effect on the balance of calcium, a key mineral in bone metabolism.

3. Maintain heart health

Why eat broccoli if you want to protect your heart? Eating broccoli benefits heart health in multiple ways, including preventing heart attacks and strokes and keeping arteries clear, as well as correcting high cholesterol and high blood pressure. Epidemiological studies published in the American Journal of Clinical Nutrition easily show that higher consumption of fruits and vegetables, especially cruciferous ones, is correlated with lower risk of cardiovascular disease. The high fiber content of broccoli is excellent for reducing cholesterol naturally and quickly. It prevents cholesterol from entering the bloodstream by binding to it and removing it from the body.

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Sulforaphane can also significantly improve high blood pressure levels, as well as kidney function, while the compound called lutein found in this vegetable can prevent the thickening of the arteries and the buildup of plaque that can lead to cardiac arrest.

Is broccoli anti-inflammatory? Yes, it contains high levels of minerals important for reducing inflammation, fighting free radical damage, and protecting cardiovascular health. These include calcium, potassium, and magnesium. For example, it is well known that calcium plays an essential role in maintaining strong and healthy bones, but it also helps in blood clotting and the proper functioning of muscles and nerves.

4. Improves Intestinal and Digestive Health

In addition to supporting heart health, fiber-rich foods also keep your digestive system healthy.

Does broccoli make you poop? It can definitely help you. Eating whole foods as part of a high-fiber diet promotes regular bowel movements, better colon and intestinal health, a more alkaline digestive tract (which boosts immunity), and prevention of constipation, IBS, and other digestive disorders.

Sulforaphane isothiocyanate compounds found in abundance in broccoli also powerfully fight harmful bacteria in the gut and prevent oxidation that can lead to cancer in the digestive organs. Studies have found that when mice are fed diets rich in broccoli, they show reduced gastric bacterial colonization, decreased expression of tumor growth and inflammation, and increased immunity-boosting antioxidant activity. The broccoli diet further supports the body’s natural detoxification processes through its phytonutrients glucoraphanin, gluconasturtian, and glucobrassicin, which contribute to liver function.

5. Maintain healthy eyes and vision

A lesser-known benefit of eating broccoli is that it protects the eyes from age-related disorders. It has a positive impact on eye health thanks to its high levels of carotenoids called lutein and zeaxanthin, which are essential for eye health and maintaining good vision in old age. They help protect night vision and prevent UV damage to the retina and cornea of ​​the eye. Eating a diet rich in foods that provide antioxidants, vitamin C and vitamin A is a natural way to prevent macular degeneration, which is the leading cause of blindness in older adults.

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6. Promotes healthy skin

Do you want to maintain healthy, youthful-looking skin even in old age? Thanks to its sulforaphane that helps repair skin damage, eating broccoli benefits the look, feel, and health of your skin. Its high levels of vitamin A and vitamin C prevent collagen breakdown, skin cancer, UV damage, wrinkles, and skin inflammation. Additionally, a derivative of vitamin A found in broccoli, beta-carotene, is essential for immune system function and has been shown to help fight cancer, including skin cancer.

7. Helps in weight loss

Why is broccoli good for dieters? Because it’s one of the most nutrient-dense foods on Earth. A cup of this cooked vegetable has just over 50 calories, but a healthy dose of fiber, protein, and detoxifying phytochemicals.

Is broccoli a carbohydrate? As a fiber-rich complex carbohydrate, broccoli is an excellent choice for maintaining balanced blood sugar levels, sustained energy, and a feeling of fullness. Do you want to know the secret to lose weight fast? Include more high-volume, low-calorie, nutrient-dense foods in your meals.
Broccoli is a very bulky food due to its high water content. Thus, it takes up space in the stomach and eliminates cravings or excess food without adding calories to meals.

Can you eat broccoli every day?

Some people are concerned about eating large amounts of cruciferous vegetables and their effects on thyroid health. Fortunately, there is nothing to worry about.
According to research, it would take a large amount of cruciferous vegetables to cause any type of hypothyroidism. It also appears to be a risk primarily for people with an existing iodine deficiency. If you have a thyroid problem, eat cooked cruciferous vegetables and limit them to one or two servings a day. Otherwise, most people benefit from eating plenty of cruciferous vegetables.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

9 Surprising Benefits To Learn About Spelled

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Presse Santé

It’s time for you to discover this delicious and rich cereal that is spelled! Rich in protein, fiber, minerals, and vitamins, spelled offers multiple health benefits that make it worth adding to your diet. With its nutty flavor and chewy texture, it’s easy to see why this ancient cereal is still popular today. Whether you’re looking for a nutritious breakfast cereal or an alternative baking ingredient, here are nine things to know about incorporating spelt into your lifestyle.

1# Did you know that: Spelled contains more vitamins and minerals than other cereals such as wheat.

It is an excellent source of iron, magnesium, zinc, selenium, thiamine, and B vitamins, which are essential for normal bodily functions, including digestion, metabolism, and cell production.

2# Did you know that spelled is also rich in dietary fiber?

Spelled contains relatively high levels of dietary fiber. Eating high-fiber foods can help improve digestion and increase energy levels, while promoting satiety, which can potentially aid in weight management efforts.

3 # Did you know that: Spelled is full of antioxidants.

Spelled contains many powerful antioxidants such as vitamins A, C, and E. These important antioxidants help protect cells from daily damage caused by free radicals. In addition to these traditional antioxidants, spelled also contains lignans, compounds that have been studied for their health benefits. Lignans can help regulate estrogen levels, reduce cancer risk, and balance hormones in the body. Spelled also contains phenolic acids, compounds that help reduce inflammation in the body and boost the immune system.

4# Did you know that: Spelled is rich in 8 essential amino acids.

They are protein building blocks that the body needs to produce energy, repair tissue, and build muscle. Amino acids found in spelled include:

  • Lysine: important for good growth.
  • Tryptophan: produces serotonin, a neurotransmitter that helps regulate mood.
  • Leucine: Helps build lean muscle.
  • Phenylalanine: An aromatic amino acid used to create important regulatory molecules in the body.
  • Methionine – Essential because it helps break down fat stores and choline, an important nutrient that supports brain function.
  • Threonine: supports the health of the immune system.
  • Isoleucine: forms hemoglobin and stabilizes blood sugar levels.
  • Histidine: favors the growth and development of tissues.
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5# Did you know that: Spelled is perfect for vegetarians or vegans.

This cereal is not only high in protein, fiber, and manganese, but it is also highly digestible for most people and contains vitamins B3, B2, and B1. All important nutrients that can support a vegan or vegetarian diet. Plus, because it’s packed with energy in its carbohydrate form, providing fuel for any fitness enthusiast, it’s perfect for those looking to switch to a plant-based diet without giving up good sources of energy.

6# Did you know? Despite its high gluten content, it is tolerated by people with celiac disease.

People with celiac disease tolerate spelt for a number of reasons. First, spelled contains a different type of gluten that some people find easier to digest than other types of wheat gliadin. Second, the molecular structure of spelled resembles that of wheat proteins found in ancient cereals, which could explain why it is better tolerated than modern wheat varieties.

Finally, the high dietary fiber content of spelled may benefit people with celiac disease, as the fiber helps improve digestion and nutrient absorption in the intestine. With all this in mind, spelt is an option to consider for people who can’t tolerate regular wheat but want to continue consuming gluten-containing foods.

7# Did you know that spelled can be a basic ingredient?

You can use it as a base ingredient for breakfast bowls like muesli or granola. But also to prepare healthier versions of traditional desserts such as cakes and cookies, thanks to its natural sweetening power as it is not refined. While other grains like oats or wheat flour require the addition of additional sweeteners before being cooked and processed into ready-to-eat finished products!

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8# Did you know that spelled has been considered an anti-stress food for millennia?

Spelled is a type of wheat that has been around for centuries and is known to be a stress-relieving food. Its ability to promote relaxation can be attributed to its high content of vitamins B1, B2, and B6 which help the body convert carbohydrates into energy. Additionally, spelled contains tryptophan, an amino acid that helps reduce anxiety while promoting learning and cognitive performance. Finally, spelled is packed with antioxidants and essential minerals such as magnesium, selenium and zinc, which help strengthen the immune system and promote proper hormonal regulation, two factors considered key to reducing stress. .

9 # Did you know that: You can make coffee with roasted spelled grains.

Making coffee with spelled can be a great way to enjoy your favorite beverage while enjoying the health benefits of this ancient grain. To make spelled coffee, start by simmering a cup of water and two tablespoons of spelled over medium heat for ten minutes. Once the mixture starts to bubble and looks creamy, pass it through a French press or sieve and discard the grounds. Then add two tablespoons of coffee grounds to the remaining liquid, let sit for five minutes, depress the plunger, stir if desired, and add milk or cream if desired. Enjoy your creamier and healthier alternative to regular coffee!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
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