World Sight Day 2020: Vitamin C is one of the most impactful antioxidants for our body

Highlights

Sight Day 2020: With the increasing usage of mobile phones, televisions and other electronic gadgets, a poor vision has been one of the major concerns today. Almost every one of us spends most of our time staring at phones and laptops - both for work and entertainment purposes. In fact, we hardly offer any kind of rest to our eyes. This results in stress that further leads to several eye-related problems. Besides these lifestyle issues, increasing level of pollution and malnutrition/under-nutrition play major roles in the deterioration of eye health. Hence, health experts around the world often recommend well-balanced nutrition on a daily basis to strengthen the vision and overall eye health.

To further raise awareness among people about blindness, vision impairment and other eye-related problems, World Sight Day is celebrated annually across the globe on the second Thursday of October. This year, it will be marked on October 8, 2020. As per the World Health Organisation, "1 billion people around the world have a preventable vision impairment or one that has yet to be addressed. Reduced or absent eyesight can have major and long-lasting effects on all aspects of life, including daily personal activities, interacting with the community, school and work opportunities and the ability to access public services."

This World Sight Day 2020, we bring you some natural food options that can help nourish your eyes. Speaking about the same, consultant nutritionist Rupali Datta stated, "There are several vitamins that can help in keeping your eyes healthy. One such example is vitamin C. Abundantly found in our everyday diet, it is one of the most impactful antioxidants for our body. Alongside maintaining overall health, vitamin C lowers the risk of developing cataract. It also helps maintain the collagen in the cornea."

Moreover, several studies have inferred that regular consumption of vitamin C may reduce the risk of cataract and vision loss due to macular degeneration.

"Some of the vitamin C-enriched fruits that can be included in your regular diet are citrus fruits, amla, papaya, tomato, guava and mango," Datta added.

Also Read:Vitamins for Good Eyesight: Foods That Can Help Nourish Your Eyes

Fruits like lemon, sweet lime, oranges etc are a great source of vitamin C that boosts the functioning of our eyes. It also prevents us from the inflammatory condition of eyes.

As per Ayurvedic expert Ram N Kumar, "Amla not only help boost immunity but also strengthen our eyesight." Several studies have further found that carotene in amla improves vision and promote overall eye health.

Papaya is loaded with antioxidants and beta-carotene and aids eye health and vision. Alongside, papaya contains lutein and zeaxanthin that are known to prevent our eyes from UV rays.

The key content of tomatoes is compounds called lutein and lycopene. These carotenoids may help protect our eyes from light-induced damages.

Guava is a potent source of vitamin A and C, which are known to boost vision. This fruit not only helps improve eyesight but also prevent against degradation of eyesight.

The beta-carotene-content of mango is known to lower the effects of free-radical damages in our eyes. It is also a good source of vitamin A and protects us against dry eyes, itchiness etc.

This World Sight Day 2020, let's pledge for a healthy lifestyle for strong eye health!

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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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World Sight Day 2020: Add These 6 Vitamin C-Rich Fruits To Your Diet To Boost Eye Health - NDTV Food

By: Lifestyle Desk | New Delhi | October 7, 2020 10:00:07 amHere's why plant-based diets are good for your health. (Source: Getty Images/Thinkstock)

People have started recognising the importance of eating healthy to stay hale and hearty. Experts too are of the view that regular consumption of a balanced diet comprising of all the essential vitamins, carbohydrates, fat and protein can benefit ones health in the long term. Studies also recommend the consumption of a plant-based diet which consists of foods derived from plants such as vegetables, nuts, seeds, legumes and fruits.

The FSSAI or Food Safety and Standards Authority of India also recently posted on Twitter about the need to have a plant-based diet.

Take a look.

According to FSSAI, the benefits of a plant-based diet are plenty, including:

*Lowers overall cholesterol levels

*Less risk of stroke and obesity

*Reduces risk of diabetes

*Provides high fibre content

*Reduces carbon footprint

Various case studies have indicated that plant-based diets, which are rich in whole carbohydrates, help in improving insulin sensitivity and other health markers in people with type 1 diabetes.

According to a 2019-study published in Journal of the American Heart Association, middle-aged adults who consumed more of plant-based foods and less of animal products were likely to have a healthier heart, with a lower risk of heart diseases. And it held that less meat can also reduce the risk of a stroke, high cholesterol, blood pressure problems, type 2 diabetes and obesity.

What to have?

Nutritionists insist on having a diet that has fruits such as berries, bananas, apples, grapes, melons, citrus fruits, among others; vegetables like broccoli, beetroot, cauliflower, carrots, tomatoes, peppers, etc.; legumes like kidney beans, black beans, peas and chickpeas; seeds, nuts, whole grains, and plant-based milk like coconut, almond, soy, to name a few.

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Healthy living: This is why FSSAI recommends a plant-based diet - The Indian Express

We've been hearing more and more about the Okinawa Diet recently, named for the small island off of southern Japan that is home to some of the longest-living, healthiest people on the planet. They not only don't die of the usual western diseases like heart disease and diabetes, but many of them live independently and actively (and happily) well into their 90s.

So what's their secret? It turns out they eat an enormous array of foods every single day, up to 18 different vegetables and fruits, and they also eat foods that grow in three specific places: In the ground, in the form of roots, above the ground in the form of vegetables, and in the sea, in the form of algae and seaweed. And each of these environments affords the foods different vitamins, minerals, antioxidants, and micro compounds that create a spectrum of healthy nutrients to fuel a body that can fight off disease.

So the takeaway is that we need to add more variety to our plates, not just focus on one superfood or a small cadre of nutrients. Getting more types of plant-based foods into your diet is the key.

Here is a storyby Kaki Okumura, who writes a wellness blog calledkakikataabout how to use Japanese principles to live a longer, happier lifewherever you may call home.

Okinawa, an island prefecture in southern Japan, stands out among a country that is already well known for longevity. They have a much lower rate of coronary heart disease compared to mainland Japan.

A separate study on Japanese centennials living in Okinawa, where the researcher went back and analyzed at what age these individuals were able to live independently (cook for themselves, do their own house chores, live in their own home, among other factors), came to another fascinating discovery: The study was only on 22 individuals, but among them,82 percent were still independent at a mean age of 92 yearsand about two-thirds at a mean age of 97 years old a lot of Okinawans dont just live long, it seems they live long active and happy lives.

There are many factors to a healthy life, but a big one is a diet. In an interview with CNN, the researcher leading the study, Craig Willcox, shared that he found Okinawans typically eat seven different fruits and vegetables and 18 different foods a day, and more than 200 different foods and spices regularly in their overall diet.

I thought to myself, how do they do this? Isn't it difficult to get so many different kinds of vegetables and food in one day? But if you consider one of the most common and famous Okinawan foods, a stir-fried vegetable dish called chanpuru, maybe this isnt so impossible. Chanpuru means to mix together and can be a variety of different vegetables, but a classic version would include bitter melon (goya), tofu, egg, and bean sprouts, sometimes with carrots, cabbage, or onions. This is often served with a side of sweet potato and miso soup, which is frequently made with seaweed, tofu, and daikon radish. Okinawans also often enjoy a portion of fruit after or between meals, such as pineapple or papaya with some freshly brewed jasmine tea.

Its not limited to chanpuru many Okinawan dishes are often an assortment of different vegetables, such as Okinawan jyushi or papaya irichi. Their diet is particularly aware of the idea of eating lots of different kinds of vegetables every day meals are often colorful, and include an assortment of leafy vegetables, root vegetables, and sea vegetables. Suddenly, I could see how one could easily get so many different kinds of vegetables in one day.

And this is why the Okinawan diet works: Their focus is on getting a large variety of fresh vegetables and fruit, rather than becoming hyper-focused on increasing your intake of one superfood vegetable or eliminating an entire food category that has been deemed bad by the public.Their meals are never just tofu or bitter melon, and theyll frequently have rice or noodles, instead of just sweet potato. Their meals are often a colorful assortment of different vegetables and food types, of different colors and textures.

So dont worry about eating more superfoods like kale, tiger nuts, or Indian gooseberries: The key to eating well is paying closer attention to the variety of fresh fruits and vegetables you eat in a day seven a day if you can.

If you enjoyed this piece, please write to Kaki atkokumura@kakikata.space withany questions on Japanese cuisine or culture.

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What is the Okinawa Diet and How Can You Follow It to Live Longer - The Beet

One of my favorite newsletters is "why is this interesting?" On Mondays, the newsletter interviews an interesting person about the media they consume. This week's guest is Roman Mars, host and producer of 99% Invisible.

Describe your media diet.

I listen to podcasts more than anything:Blank Check,Criminal,This Day is Esoteric Political History,Planet Money,Slate Political Gabfest,fugA-Zi,My Brother, My Brother and Me,Anthropocene Reviewed,Ear Hustle,Flop House,Pop Culture Happy Hour,The Rewatchables,Serial/Nice White Parents,Song Exploder,Conan O'Brien Needs a Friendso so many podcasts.

What's the last great book you read?

The last fiction book I couldn't put down wasBull Mountainby Brian Panowich. I loved reading it aloud because the dialog and accents were what I grew up with. As for nonfiction,These Truthsby Jill Lepore blew me away. You wouldn't think you needed another high-level survey of American history, but Lepore is so smart and has such verve, she brings it all to life in a new way. That one I listened to and Lepore was the narrator and she's so good.

What are you reading now?

I'm trying to readDuneand so far it's not grabbing me, but I've been assured that it will.

Roman has a new book, The 99% Invisible City: A Field Guide to the Hidden World of Everyday Design.

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This is the "media diet" of 99% Invisible's Roman Mars - Boing Boing

Americans can't follow through with diets or exercise without someone to hold them accountable, according to new research.

The survey asked 2,000 Americans found 53% would fail a diet or exercise routine if they pursued these goals alone.

It's no surprise then that 71% shared they are more likely to follow through with these goals if they have someone to hold them accountable.

Conducted by OnePoll on behalf of Nutrisystem, the survey found that just over four in 10 respondents also said they're more likely to start a healthy habit when partnered with a friend or loved one as opposed to on their own.

This inspiration to start a healthy habit seems to have been amplified during quarantine as well, as 55% shared that hunkering down at home due to COVID-19 was the push they needed to pursue a healthier diet and more active lifestyle.

Another inspirational nudge to lead a healthier lifestyle is as simple as lending a hand and helping their loved ones pursue their own goals.

All of these factors seem to contribute to successful goals, with 64% of respondents sharing that dieting with a partner has worked for them in the past.

The top ways respondents help their loved ones included working out together and making healthy meals to share with them.

A quarter of respondents also shared they would even make healthy meals and drop them off at their loved one's home if it would help them achieve their goals.

When it comes to achieving these goals and finding motivation, 69% of respondents said have a go-to person in their life they turn to for this support.

Forty-three percent of those surveyed said their significant other is their go-to motivational support and a further 35% turn to a family member they live with.

And as their days in quarantine continue, 46% said their schedules with their spouses, friends and loved ones are more in-sync than ever before which may help them be more successful with their goals.

"Studies continue to show that dieting with a partner leads to greater success and helps people to maintain their weight loss," says Courtney McCormick, Corporate Dietitian, Nutrisystem. "So, shared weight loss programs, like the new Nutrisystem Partner Plan, can make it even easier to reach your goals."

Aside from their goals of eating healthier and exercising more, 53% of respondents said they're trying to have a more positive attitude as quarantine continues.

Other goals respondents are pursuing during quarantine include reading more and practicing meditation.

Four in 10 respondents also shared they're pursuing a new hobby during quarantine.

Nearly half of respondents (45%) are also making a point to speak to a loved one once every day during their time in quarantine.

"People are finding fun and exciting ways to stay connected during the pandemic, especially when it comes to losing weight and getting healthy," adds McCormick. "Accountability and social fellowship are key factors to success."

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Many Americans say this is the key to sticking to their diet and exercise routines - Yahoo Entertainment

We all have that one person in our life who can convince us to do anything,even going so far as to persuade us tomake strides towards a plant-based diet.It turns out thatfour out of 10 Britshave switched to a vegan or vegetarian diet because of their partner.

The Fry Family Food Co., a vegan meat substitute company, conducted asurvey with 2,000 meat-free adults. Out of those surveyed,18% switched their diet to make their partner happy, reports The Sun. Even more convincing were friends and children: 19% were convinced by their friends and 16%convince by their children to eat plant-based or vegetarian.

Actually making the switch is the hardest part, but 8 out of 10 surveyed found changing their diet easier than they thought, especially after53% said they feel healthier and more energetic after eatingvegetarian or plant-based.

"Our research has revealed that those who follow a plant-based diet feel healthier, have more energy, and most importantly, found the change in the diet far easier to adapt to than they could have imagined," said Tammy Fry, Marketing Director of The Fry Family Food Co.

The Fry Family Food Co. conducted another, separate survey of 1,000 adults and found46% percent have tried eating vegetarian or plant-based and of those individuals, 49% made the switch because of a partner encouraging them. Our research shows that when it comes to trying out a plant-based diet, encouragement from partners, family and friends can be really helpful," said Fry.

She continued: "Whether its sharing experiences, advice or handy meal tips, talking to loved ones about the benefits of swapping to a meat-free diet can go a long way in encouraging others to reduce their meat or dairy consumption.

Unfortunately, one in 20 gives upeating plant-based or vegetarian because of a breakup.The majority of those who do give up the diet change is because they miss the nonvegan foods they cut out.Other reasons sticking to a plant-based diet proved difficult was because of the lack of support from family and struggling to find food when ordering out.

On the bright side,one-fifth of those who gave it up would try eating plant-based again, and 23% would try it because of all the plant-based options that keep coming out.

Fry's advice to people making the diet change is: When it comes to taking steps towards a meat-free diet, it doesnt have to be all or nothing you can simply start by making easy swaps once or twice a week... Its never been easier to introduce meat-free options into your diet, without compromising the taste or quality of your meal.

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Half of Brits Switch to a Plant-Based Diet With Help of Partner - The Beet