Nutritional Advantages of Food

In this article, we will look at the following:

Food which helps the body cope with stress

Food which helps improve eyesight, and

Food which helps to relieve depression

Foods to help the body cope with stress

The immune system helps protect the body from bacteria and viruses. Research has proven that a diet low in vitamin C, zinc and beta-carotene reduces the body’s ability to fight invasions from hostile organisms. Foods that are high in vitamin C are citrus fruit and berries. Foods that are a rich source of zinc include oysters, liver, pumpkin seeds, red meat and sardines. Beta-carotene rich foods include sweet potatoes, carrots, apricots and oranges.

Alcohol, when consumed in large amounts, increases the risk of long-term damage to health. Try to limit your intake of alcohol to 3 to 4 units per day (equivalent to two pints of beer) if you are a man, and 2 to 3 units per day (equivalent to two glasses of wine) if you are a woman. These guidelines are benchmarks and are not targets to drink up to. Benchmarks are a guide to how much alcohol can be taken without putting your health at risk.

Foods to improve eyesight

There have been links made between some antioxidant substances and a reduced risk of eye problems such as cataracts and glaucoma. Wholegrain foods and red meat contain B vitamins and may help to maintain the health of the optic nerve, an essential part of good vision. Green leafy vegetables and orange coloured fruit and vegetables are a good source of beta carotene which is needed by the eyes to allow them to adapt to darkness.

Vitamin C containing foods such as citrus fruits and berries may reduce the risk of raised pressure in the eye which is useful for people with glaucoma and those prone to cataracts.

Foods to relieve depression

Dietary changes prove to be most beneficial in people suffering from mild to moderate depression. Oats contain saponins, alkaloids, B vitamins and flavonoids, all known for their anti-depressant actions. Basil contains a substance called basil camphor which is thought to have an antidepressant action.

Eat more Brussels sprouts, beetroot, broccoli and asparagus as all are rich in folate; low levels of this B vitamin are linked to depression. Breakfast cereals and yeast extract are fortified with folic acid which acts in the same way as folate. Vitamin B6 is responsible for converting a substance called tryptophan into serotonin which raises mood. Good sources of vitamin B6 are whole meal products, cod, turkey, beef and bananas.

By: Padi Theresa Padikwor