Health and Fitness Tip #135 - 4 Foods That Kill Your Eyes and 4 Foods that Are Good For Your Eyes

4 Foods That Kill Your Eyes and 4 Foods that Are Good For Your Eyes

In the alternative health world, we have a tendency to focus on superfoods — those products of nature that improve our health and nurture our bodies. Often, we skip over those foods which have the opposite effect. These not-so-superfoods can harm not only your health in general, but also the sensitive state of your eyes and vision.

That’s because certain foods can increase inflammation in the body, raise blood pressure, reduce nutrient absorption and harm your microbiome… all of which can negatively impact your eyes. Read on to learn about the worst foods for your eye health and vision, and those foods that are actually good for your eyes.

1. Gluten

Gluten prevents absorption of vitamins and minerals, even for your eyes.

You must have known that this one was going to pop up somewhere on the list, right? Many of today’s most common health conditions and autoimmune disease can trace their origins back to glutenous foods, including wheat, barley and rye.

Gluten causes inflammation in the gastrointestinal tract by binding to the intestinal wall and contributing to leaky gut. This negatively impacts the good bacteria in your gut microbiome and prevents the absorption of many important vitamins and minerals. Cumulatively, this means that your eyes don’t function at their optimum level, receiving less than ideal levels of nutrients and a lower flow of oxygen-rich blood, due to your gluten-induced chronic stress state. This makes gluten one of the worst foods for your eye health and vision.

Other gluten-containing grains include spelt, durum, bulgar, triticale and oats. This means that the vast majority of baked goods contain gluten (unless otherwise stated), along with pasta, wraps and a wide range of processed goods. Read the package before buying to avoid damaging your eyes.

2. Soda and Other Sweetened Beverages

Soda and most commercial beverages get their ultra-sweet taste due to high concentrations of high fructose corn syrup. High fructose corn syrup has been shown time and again to be amazingly detrimental to our health, significantly increasing our risk of cardiovascular disease by raising blood triglycerides and LDL cholesterol in the blood.

Increased blood pressure and elevated risk of cardiovascular disease make sweetened beverages one of the worst foods for eye health and vision. High blood pressure, in particular, can cause damage to the blood vessels in the retina, which in turn contributes to eye disease and poor vision.

3. Sugary Foods

Eating too much sugar can contribute to macular degeneration in the eyes.

While we’re on the topic of sweet beverages, why not take a stab at sugary foods as well? Studies show that eating too many sugary or starchy foods can contribute to macular degeneration, a major cause of blindness in older people and the most common eye disorder in the country. A study of over 4,000 U.S. adults aged 55 to 80 demonstrated that consumption of sugary foods and refined grains, such as white flour and most mass-produced pasta, meant a person had a higher risk of the disease.

This goes hand in hand with gluten-avoidance and suggests that you’re better off cutting back on all kinds of carbs and sugars if you’re serious about supporting healthy eyes.

4. Vegetable Oils

Turns out, vegetable oils are one of the worst foods you can put in your body, and the same is true for the health of your eyes. Vegetable oils are highly modified plant oils, heated and processed to the point that they no longer resemble their original form. Therefore, our bodies have a hard time digesting them, and they can contribute to widespread inflammation. They also contain a very high percentage of polyunsaturated oils, the “bad boys” of the fat family, which promote free radical oxidation within the body.

That free radical damage can negatively impact the health of your eyes, while inflammation correlates to high blood pressure, which as we saw earlier can damage the blood vessels in your eyes. Foods that contain vegetable oils include most mass-produced goods, including basically anything you’ll find in the snack food and candy aisles of your supermarket. Stick to friendlier oils, like coconut, olive and avocado, and your eyes will thank you for it.

4 Foods That Are Good For The Eyes

Enough of the doom and gloom. You’ve learned about some of the worst foods for your eye health and vision, but what about those foods that actually support your eyes?

Fortunately, this list is longer than the previous. Essentially, those foods which are high in antioxidants and anti-inflammatory are generally good for you eyes. Here’s a quick rundown of the best foods for your eyes.

1.     Black currants

The antioxidants in black currants are great for the eyes.

Black currants are absolutely loaded with antioxidants, so much so that they’re one of the most nutrient-dense foods on the planet. They contain anthocyanins, a potent family of antioxidants that fight free radical damage and stimulate cell repair in the body…including the eyes! They’re also rich in essential fatty acids, which are anti-inflammatory.

2.  Bilberries

Not far behind black currants in the eye support department are bilberries, not to be confused with blueberries! They look pretty darn similar to blueberries, and like blueberries contain a high concentration of pro-vision anthocyanins. This means that they can provide an excellent natural treatment for macular degeneration and cataracts.

3.     Kale

Kale and other dark leafy greens are high in lutein. This natural compound stimulates eye health and promotes good vision. Overcooking your leafy greens will denature some of the lutein contained within, so stick to a light sauté or gentle steaming.

4.     Wild-caught salmon

Wild caught salmon contains antioxidants to protect the eyes.

Whether you’re eating sockeye salmon or pink salmon, wild-caught salmon is an amazingly good food for your eyes. Salmon contains high levels of omega-3 fatty acids. These provide structural support for cell membranes and lower inflammation in the body. Wild-caught salmon also contains astaxanthin. This antioxidant protects against a wide range of eye diseases.

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Health and Fitness Tip #134 - 8 Reasons To Add Lime Juice To Your Water

8 Reasons To Add Lime Juice To Your Water

Limes are a great addition to many cocktails, a star ingredient in marinades and dressings, and do wonders to add a burst of freshness to many meals. Many seafood dishes, taco platters, soups and desserts would simply not be complete without the addition of the mighty lime. However, have you considered simply squeezing a fresh, organic lime into a glass of water?

If not, perhaps it’s time you gave this some thought! There are many benefits to drinking lime water every day. The following are just seven of the many.

1. Limes have powerful antimicrobial properties

Have you ever noticed that many household cleaners have lemon or lime extracts added in? It’s not just for the fresh scent — these fruits have amazing antimicrobial properties. Limes contain flavonoid antioxidants known as flavonol glycosides. These antioxidants have been found to help protect against deadly bacteria such as cholera.

Furthermore, in a 2004 study published in the African Journal of Biotechnology, lime juice was found to inhibit Salmonella bacteria even when other extracts, including garlic and ginger (which are also powerful antimicrobials), fell short.

2. Limes help to lower inflammation

Thanks to its vitamins and minerals, lime juice can reduce inflammation.

Limes have amazing antioxidant properties, thanks to the presence of vitamin C, flavonoids, compounds known as limonoids and volatile essential oils. All of these antioxidants can help to lower inflammation throughout your body, and keeping inflammation under control is essential to good health. Drinking lime juice in water regularly is a great way to prevent chronic inflammation from taking root.

3. Limes may help protect against — and even destroy — cancer

A number of studies have found that the limonoids in citrus fruits can assist in fighting various cancers, including breast, colon, skin, lung and stomach cancers. Research has also found that these compounds are absorbable by the human body — a very important discovery.

A 2009 study published in the Journal of Agricultural and Food Chemistry found that compounds extracted from lime juice were successful in inducing apoptosis (cell death) in cancerous human pancreatic cells. On the mechanisms by which the lime juice compounds were able to destroy the cancer cells, the study authors wrote:

“The results of the present study clearly indicate that antioxidant activity is proportionate to the content of flavonoids and proliferation inhibition ability is proportionate to the content of both flavonoids and limonoids.”

4. Limes may help power up your metabolism

There are compounds in citrus fruits that may help to speed up your metabolism. This is because the citric acid that limes, lemons and other citrus fruits contain may contribute to better metabolic function. Drinking a glass of lime water before you start your day, or before you exercise, may help to kick your metabolism into higher gear.

5. Lime water may help you lose weight

A 2013 study published in the journal Phytotherapy Research tested the effects of a polyphenol antioxidant extract from citrus fruits on weight loss in overweight individuals who were otherwise healthy. After the twelve week study, the authors concluded:

“These results indicated that Sinetrol-XPur [a dry extract of citrus polyphenols] supplementation is a viable option for reducing abdominal fat, waist and hip circumference, and body weight and for improving inflammatory, glycemic and oxidative status in healthy overweight individuals.”

Of course, you’ll still need to eat healthily and exercise. But, adding lime water to your day may just help you reach your weight loss goals!

6. Limes boost the immune system

The vitamin C content in lime juice aids the immune system.

Limes are rich in vitamin C, a powerful antioxidant vitamin known to boost immunity. If you drink a squeeze of fresh lime juice in water every day, you’ll be setting your immune system up for optimal function. If your immune system is a well-oiled machine, you’ll be more likely to avoid those nasty bugs once cold and flu season hits. You will also be helping to protect yourself from other illness and infections.

Vitamin C also aids in the production of some neurotransmitters, thus making it essential to brain health. For this reason, if you include foods high in vitamin C in your diet, you may find yourself feeling better and enjoying better mental health, as well.

7. Lime water may help you look and feel younger

Vitamin C is known to be a very important vitamin for skin health. After all, vitamin C is needed for your body to produce collagen, which is the foundation of our skin, tissues and bones. Drinking lime water can, as discussed, help to lower inflammation all throughout your body, and this includes your skin. Many inflammatory skin conditions, including acne and eczema, may be improved by more vitamin C in your diet.

When your skin is healthy and your body produces collagen optimally, you’ll naturally look more radiant and your skin will be smoother. This can make you look, and feel, great.

8. Lime water is delicious

Lime juice in water is refreshing and helps the digestive system.

Last but not least, lime water tastes amazing! I find that drinking water with a squeeze of lime adds to the “refreshment factor.” Plus, it makes my digestive system feel better. You can drink lime water first thing in the morning, before meals or after meals… whatever works best for you! If you do this, you’ll be doing your body, your mind and your taste buds a great favor.

Just remember, always choose organic limes and squeeze the juice yourself. Those lime-shaped plastic bottles are not a good substitute. It’s always best to stick with the real thing. Enjoy!