| Tired eyes and backache are two common health | | | | calcium deficiency, you are at risk of developing |
| woes of office workers. | | | | osteoporosis. This involves loss of calcium from the |
| These problems normally arise from poor diet. | | | | bones and reduced bone density which causes bones |
| Therefore, to solve the problems, you need to | | | | to be brittle and liable to fracture. |
| change your diet ie choosing food that can protect | | | | Bone loss occurs with age in all individuals. But the |
| your eyes, and provide enough calcium for your | | | | loss rate usually speeds up after 35-40 years and |
| body. | | | | involves the shrinking of the skeleton. Bone loss is |
| To keep eyes healthy, Vitamin A and beta carotene | | | | greatest in women following the menopause. This is |
| are the two essential nutrients needed. Carrots are | | | | due to reduced levels of the hormone - estrogen. |
| an excellent source of both Vitamin A and beta | | | | Postmenopausal women are particularly at risk from |
| carotene. | | | | osteoporosis. |
| Research has shown that high intakes of beta | | | | Doctors' advice is to start storing up calcium in your |
| carotene may help to protect against damage caused | | | | body since infancy so that you are able to delay the |
| by free radicals. The body converts beta carotene | | | | inevitable gradual loss of bone loss in your later years. |
| into vitamin A which is needed for healthy vision as | | | | If you have not been doing so, now it's time to start |
| well as the maintenance of mucous membranes. | | | | the calcium buildup. The risk of osteoporosis may be |
| Other sources of beta carotene include tomato, | | | | altered by factors other than diet. Lack of exercise, |
| spinach, apricot and red sweet potatoes which are | | | | being underweight, smoking and alcohol can all |
| further analysed below. | | | | increase the risk. |
| The level of Vitamin C in your eyes is much higher | | | | Vitamin D is needed for absorption of dietary calcium. |
| than in your bloodstreams. However, this level | | | | You can obtain Vitamin D from food and when your |
| decreases along with age. Vitamin C protects the | | | | skin is exposed to sunlight. Thus, adequate vitamin D |
| eyes by reducing ultra violet damage. It acts to | | | | from food intake and sun exposure is essential for |
| protect the lens from oxidative damage and protect | | | | bone health. |
| enzymes within the lens by removing | | | | Despite the goodness of calcium, excess calcium can |
| oxidation-damaged proteins. As a result, deficiency in | | | | be harmful to health. Too much in the blood can |
| Vitamin C may lead to the formation of cataracts. | | | | cause nausea, vomiting and calcium deposition in the |
| As your body does not store vitamin C for long, it is | | | | heart and kidneys. This usually results from excessive |
| important to replenish it by eating lots of vitamin | | | | doses of vitamin D and can be fatal in infants. |
| C-rich fruits and vegetables. | | | | Some super calcium-rich foods are: |
| As a guide, you should include the following foods | | | | 1. Milk is best known for its high calcium content, |
| which are essential for the healthy of your eyes: | | | | however, many people cannot digest the lactose in |
| 1. Carrots contain more sugar than any other | | | | milk (lactose intolerance) resulting in nausea, bloating, |
| vegetables, and as mentioned above, abundant | | | | gas, abdominal cramping, diarrhea within two hours |
| supply of beta-carotene which is good for your eyes | | | | after milk is consumed. |
| as well as your skin. | | | | 2. For those who are lacto-intolerant and therefore |
| 2. Spinach contains protein, fats, carbohydrates, fiber, | | | | cannot drink milk, the next best alternative is to take |
| calcium, phosphorus, iron, beta-carotene, riboflavin | | | | soybeans or its related products. Not only are soy |
| etc. | | | | beans high in calcium, they are also rich in lysine and |
| 3. Tomatoes are a good source of vitamins, minerals, | | | | iron which are readily absorbed by our bodies. |
| carbohydrates, potassium and organic acid. Because | | | | Lysine is classified as one of the nine "essential" |
| of their acidic nature, they protect the vitamin C | | | | amino acids that the body needs for growth and |
| from damage or lost during high heat while cooking, | | | | tissue repair and has to get from outside source ie |
| thereby retaining much of the important vitamin C. | | | | the body can't produce lysine on its own. A 150g of |
| 4. Wolfberry has high concentration of beta-carotene, | | | | tofu contains at least 500 gm of calcium. |
| vitamins A, B1, B2, C, calcium, iron etc. One very | | | | 3. Black sesame seeds are an extremely good source |
| simple but nourishing drink is the | | | | of calcium; studies have shown that one gram of |
| wolfberry-chrysanthemums tea which is good for | | | | seeds contains approximately 85 milligrams of calcium. |
| both your vision and liver. | | | | Black sesame seeds also have high amounts of |
| 5. Green peppers are rated the highest source of | | | | protein, phosphorous, iron and magnesium. |
| Vitamin C among the vegetables. They are also a rich | | | | They are also said to cure constipation by regulating |
| source of fiber, calcium, phosphorus, iron and sugar. | | | | bowel movements. Some Chinese sinsehs also believe |
| 6. Apricots are high in vitamin C, A, B1 & B2, | | | | black sesame seeds can nourish our hair in keeping |
| sugar, protein, fats, inorganic salt, thus are considered | | | | them looking rich and dark. |
| to be nutritious fruits. | | | | 4. Broccoli is chosen for its rich vitamin A, calcium, |
| 7. Chinese dates contain 14 amino acids that your | | | | vitamin B, vitamin C, folate, iron, beta carotene, |
| body needs and the vitamins are higher than that | | | | magnesium, potassium and zinc. The darker colours |
| found in apples and bananas. | | | | of the florets, such as blue-green and purple-green |
| Calcium is the most abundant mineral in your body. Of | | | | contain more beta carotene and vitamin C than those |
| the body's total calcium, about 99% is in the bones | | | | with lighter greens. |
| and teeth where it functions to support their | | | | 5. Celery contains proteins and several other active |
| structure. The remaining 1% is present throughout | | | | compounds that promote health, including phalides, |
| your body in blood, tissues and fluids between the | | | | which may help to lower cholesterol, and courmarins, |
| cells. | | | | that may help to prevent cancer. |
| You need calcium for muscle contraction, blood | | | | It is also a good source of calcium and phosphorus, |
| vessel contraction and expansion, blood clotting, the | | | | therefore it helps to stabilize and protect blood |
| secretion of hormones and enzymes, and sending | | | | vessels walls. |
| messages through the nervous system. | | | | 6. There's iodine, calcium, protein, vitamin A, B and |
| Your body maintains a constant level of calcium in | | | | minerals in seaweed. It helps to rid of the cholesterol |
| body fluid and tissues so that your vital body | | | | in blood vessels, thereby preventing the vessels from |
| processes function efficiently. If you suffer from | | | | clotting. |