Healthy Eyes

HOW DO YOUR EYES WORK?

There are many different parts of the eye that help to create vision. We "see" with our brains; our eyes collect visual information and begin this complex process.

• Light passes through the cornea, the clear, dome-shaped surface that covers the front of the eye. The cornea bends - or refracts - this incoming light.
• The iris, the colored part of the eye, regulates the size of the pupil, the opening that controls the amount of light that enters the eye.
• Behind the pupil is the lens, a clear part of the eye that further focuses light, or an image, onto the retina.
• The retina is a thin, delicate, photosensitive tissue that contains the special "photoreceptor" cells that convert light into electrical signals.
• These electrical signals are processed further, and then travel from the retina of the eye to the brain through the optic nerve, a bundle of about one million nerve fibers.

HOW CAN YOU KEEP YOUR EYES HEALTHY?

Incorporate your eye health as part of your regular health check-ups. Having a comprehensive dilated eye exam is one of the best things you can do to make sure that you're seeing the best you can and that you're keeping your eyes healthy.

Millions of people have problems with their vision every year. Some of these problems can cause permanent vision loss and even blindness, while others are common problems that can be easily corrected with glasses or contact lenses.

WHAT IS A COMPREHENSIVE DILATED EYE EXAM?

A comprehensive dilated eye exam is a painless procedure in which an eye care professional examines your eyes to look for common vision problems and eye diseases, many of which have no early warning signs. Regular comprehensive eye exams can help you protect your sight and make sure that you are seeing your best.

NEI: Dilated Eye Exam

National Eye Institute doctor discusses the importance of having a dilated eye exam.

TIPS FOR KEEPING THE EYES HEALTHY

• Have a comprehensive dilated eye exam. A dilated eye exam is the only way to detect many common eye diseases such as glaucoma, diabetic eye disease and age-related macular degeneration in their early stages.
• Know your family's eye health history. It's important to know if anyone has been diagnosed with a disease or condition since many are hereditary. This will help to determine if you are at higher risk for developing an eye disease or condition.
• Eat right to protect your sight. Eating a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens is important for keeping your eyes healthy, too. Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.
• Maintain a healthy weight. Being overweight or obese increases your risk of developing diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma. If you are having trouble maintaining a healthy weight, talk to your doctor.
• Wear protective eyewear. Protective eyewear includes safety glasses and goggles, safety shields, and eye guards specially designed to provide the correct protection for a certain activity.
• Quit smoking or never start. Smoking is as bad for your eyes as it is for the rest of your body. Research has linked smoking to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness.
• Be cool and wear your shades. Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sun's ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100 percent of both UV-A and UV-B radiation.
• Give your eyes a rest. If you spend a lot of time at the computer or focusing on any one thing, you sometimes forget to blink and your eyes can get fatigued. Try the 20-20-20 rule: Every 20 minutes, look away about 20 feet in front of you for 20 seconds. This can help reduce eyestrain.
• Clean your hands and your contact lenses--properly. To avoid the risk of infection, always wash your hands thoroughly before putting in or taking out your contact lenses. Make sure to disinfect contact lenses as instructed and replace them as appropriate.
• Practice workplace eye safety. Employers are required to provide a safe work environment. When protective eyewear is required as a part of your job, make a habit of wearing the appropriate type at all times and encourage your coworkers to do the same.

Sunday or Monday - Eat eggs daily ..... but after reading it!

I know that you did it every Sunday or Monde- Eat eggs many times an ad is seen, but nowadays in some parts of the country a little intimidated by the name of the bird-flu, so a few things to focus on It is important.

·  Experts raw and half-Bwayld (  RAW Boiled eggs and SOFT)  are advised to refrain from eggs. The egg is not cooked at high temperatures,  the bird-flu virus from eating them apart Toyfad and face the danger of bacterial diseases.

·  Bird-flu to avoid the only fully-boiled eggs (full boiled eggs) only  used  should be.

·  Put raw eggs should not drink milk. Half boiled eggs (  Half- Boiled eggs)  and an egg whose Yok- ie flowing into the Yellow Part liquid C state (  Runny yolk)  , these also should not be consumed.

      People who eat out also should ensure that all egg dishes made ​​from high temperatures have been developed. Usually three minutes to complete a half-Bwayld eggs, medium and full-Bwayld Bwayld five minutes to prepare eggs takes ten minutes.

     The experts explained that the cake is safe. Zlcunki had egg in it, but for cake baking temperature of 200 degrees is supposed Salsiys, bacteria and other organisms in the resulting eggs are destroyed . Please note that the half-Bwayld eggs are generally Dlte in Prapreshns like Russian salad.

·  One thing which is very important but rarely ever pays attention to this side Kkvh the eggs must be washed before use is exceedingly important because bacteria in the egg shell (shell of egg)  within are not out of the shell may also be present. And one thing is equally important that raw eggs must wash hands after handling.

Sesame (Til) Seeds Health Benefits For Hair, In Pregnancy

History Of Sesame

Latin Name : JAYESH
Sesame seeds are also known as Gingelly seeds. In India, they are called til.
The sesame plant is a very hardy and drought resistant plant, it can thrive well where other crops do not. It is therefore rightly called a "survivor crop".
Sesame is the oldest oil seed plant known to us being grown for over 5000 years. The seeds have the highest oil content found in any other seed. The seed has a nutty flavor.
Sesame is native to India and spread to the rest of Asia, Middle East and Africa from here. The seeds were brought to the US from Africa in the late 17th century.
India, China and Mexico are the largest producers of sesame seeds.





Sesame Plant and Flower


About The Sesame Plant

The plant is reaches 4 to 5 feet in height. The flowers are tubular with colors ranging from white , pink, yellow, blue to purple depending on the variety.
The seeds are small, ovate and flat being thinner at the eye than the other end. They are so small that each pod contains up to 100 seeds. The color of the seeds varies from off white, tan, brown, red, gray to black depending on the plant variety.
The root is well developed and this is one of the reasons the plant is very drought resistant.
The fruit is dehiscent and burst opens at maturity to release the seeds. Sesame oil is very resistant to rancidity.
Til or sesame is a strength promoting food of the winter season. However it should not be consumed by pregnant women as it can cause miscarriage.
The black sesame seeds are the best. Til is good for hair, cleanses the skin, increases mother's milk and is an excellent brain food.





Uses Of Sesame Seeds

The seeds are mainly used as food and to extract sesame oil. The oil is used for consumption as well as has many other applications.
The oil extracted sesame meal is used in poultry and livestock feed.
As a food, the seeds are added to breads, bagels, cakes etc. It is also used in various cuisines of korea, China, Greece, Middle East, USA, East Africa, West Indies, Mexico, other Asian countries including India. In Japan sesame is used in salads and baked snacks.
In India, black and white sesame seeds are used in products like Pinni, til Gachak, til Laddoo etc. Sesame seeds are the main ingredient in Tahini, baba ganoush and halvah. Hummus is a popular spread containing tahini.
Sesame oil is used in cosmetic and pharmaceutical products like perfumes, soaps, topical oils, sunscreens, massage oils, skin oils and food products like granola bars, crackers, cookies, spreads etc.
Creative Confectionery With Sesame Seeds


Sesame Nutrition

Sesame seeds are :
Rich in protein about 18 grams/100 grams delivering about 32% of RDA.
High in energy.
Excellent source of the minerals manganese, iron, copper and good source of zinc and calcium.
Very rich source of folic acid, niacin, B1, B6, B2 vitamins.
Sesamin and sesamolin - 2 unique substances. They are lignans and are very healthy fibers. They act as antioxidants.
Extremely rich in oil content. The seeds have about 50% oil content. This oil has about 47% oleic & 39% linoleic acids.
Rich in omega 6 fatty acids.
Sesame Seeds Nutritional Value


Sesame seeds (Sesamum indicum), whole, dried,

Type 2 Diabetes

Type 2 diabetes is a disease of the metabolism involving the body's ability to use sugar to provide energy to the cells of the body. Type 2 diabetes is the most common of the diseases of diabetes mellitus. Type 2 diabetes usually occurs in adults but more and more young adolescents are being diagnosed with this disease. It is believed to be caused by poor diet, little or no exercise as well as being overweight or obese.

With Type 2 diabetes, the body's ability to use glucose is impaired. Insulin is a substance which is used by the body to help facility the movement of glucose from the blood system into the cells of the body. The insulin used in this process is produced in the pancreas and those with Type 2 diabetes either produce too little insulin or produce plenty of insulin but the cells are unable to use it. This is known as "insulin resistant".

Because of this the level of glucose builds up in the body and is excreted from the body in urine. This extreme urination often causes dehydration and the dehydration without replacing the fluids can lead to a diabetic coma also known as hyperglycemic hyperosmolar nonketotic syndrome

The symptoms of this disease which usually leads a person to see their medical professional includes extreme thirst as well as excessive urination. Occasionally diagnosis is made after the person ends up in the hospital after suffering an episode such as diabetic coma.

High blood glucose levels overtime can damage the nerves, the small blood vessels in the eyes, kidneys and the heart leaving the person predisposed to atherosclerosis (hardening) of the large arteries that can cause heart attack and stroke as well as many other severe complications.

This condition is treated by medication, dietary changes and exercise and in some cases can be treated with dietary changes and exercise alone. Those who are obese or overweight need to also lose weight. The diabetic needs to daily monitor the level of blood glucose in the body using a portable glucometer which can take the reading from a small drop of blood from the finger.

Both types of diabetes mellitus are conditions or diseases which have no cure and last a life time. But with proper medication and other lifestyle changes Type 2 diabetes is a disease that can be managed well but involves a life time commitment to regular professional as well as self care.

Which are the Most Fertile Days to get Pregnant

   

For a lot of women trying to get pregnant,the best thing to do would be to look up the important and "pregnancy-friendly" days on the calendar.

Ovulation is the most fertile period to get pregnant in. A woman is most fertile when she is ovulating and at least two-three days post ovulation. Fertile days to get pregnant vary from one person to another. Most women ovulate on the 14th day before the beginning of the next menstrual cycle. To know when you'd be your most fertile to get pregnant, you must be attentive to the changes taking place in your body. Here are some signs of ovulation.

Release of Hormones and Cervical Mucus

When a woman is ovulating, a lot of hormones begin to be released in the body, trying to prepare it for pregnancy. Just before ovulation, the estrogen level rises and prepares the uterus for implantation. One of the first signs of ovulation is a change in the quantity and quality of certical mucus. When the cervical mucus is thin and flowing out in increased amount, you are at your best time to get pregnant.

Therefore, the best way to determine ovulation is to keep track of vaginal discharge. As soon as the ovary releases egg, you will notice colourless and slippery vaginal discharge. If you notice these changes when you are approaching the 14th day before your expected period, it is time to try and get pregnant. 

Change in Position of the Cervix

1. Another sign of ovulation is the position of your cervix. During the entire phase of menstrual cycle, the cervix is close, firm and positioned low. But, during ovulation, the pelvis begins to soften and open up slightly. This is because of an increase in estrogen levels.

Change in Basal Body Temperature

Another indication of fertile days is a change in the basal body temperature. During ovulation, the body's temperature rises by 0.5 to 1.6 degrees. Being low in intensity, this change in temperature usually goes unnoticed. If you want to know whetheryou are in your most fertile days of menstrual cycle, then use basal thermometers to detect body temperature.
 You can even use calendar method to keep track of your ovulation period.

If your menstrual cycle is of 28 days, you are more likely to ovulate around the 14th day post beginning of last menstrual period. This may, however, not be true for all the women as the span of cycle does vary in most cases. Therefore, the best way to increase your chances to get pregnant is to have sex on a daily basis (between 12th to 16th days of menstrual cycle).  If you have long a menstrual cycle .i.e. of 32 days then you are likely to ovulate on 18th day post beginning of your period.

Pomegranate - Antioxidant Fruit

Pomegranates are among the most lauded "superfoods" foods recognized for their excellent nutritional value as well as their potential for disease prevention. Each pomegranate fruit contains hundreds of arils the sweet, translucent red flesh covering each seed that contribute to your daily fruit intake. Pomegranates boost your intake of essential vitamins, and might also have a role in slowing the development of some types of cancer.

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Health benefits of Pomegranate.

The fruit is moderate in calories, 100 g provides 83 calories, slightly more than that in the apples. It contains no cholesterol or saturated fats.It is rich source of soluble and insoluble dietary fibers, providing about 4 g per 100 g, which aid in smooth digestive and bowel movements. The fruit is suggested by nutritionists in the diet for weight reduction and cholesterol controlling programs. Regular inclusion of fruits in the diets boosts immunity, improves circulation, and offers protection from cancers.Certain ellagitannin compounds such as Granatin B and Punicalagin are found abundantly in the pomegranate juice. Studies suggest thatpuritanical and tannins are effective in reducing heart-disease risk factors by scavenging harmful free radicals from the human body.Total antioxidant strength of pomegranate fruit measured in terms of its oxygen radical absorbance.

The fruit is an also good source of antioxidant vitamin-C, provides about 17% per 100 g of daily requirement. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents by boosting immunity.Regular consumption of pomegranate has also been found to be effective against prostate cancer, benign prostatic hyperplasia, diabetes, and lymphoma.

Further, it is an also good source of many vital B-complex groups of vitamins such as pantothenic acid vitamin B-5, folates, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese.

Enjoy pomegranates as a snack on their your own, or added to your recipes. Try using pomegranate arils to add sweetness to an arugula salad, or pair pomegranates with spinach, red pepper and toasted chopped walnuts for a healthy wrap bursting with flavor. Try juicing pomegranates to make your own beverages a mix of pomegranate and orange juice makes for a refreshing drink to start your day and, combined with blended frozen fruits, creates a nutrient-packed smoothie. Avoid messy pomegranate stains by carefully cutting the fruit in half then seeding your pomegranate submerged in a bowl of water. copper, potassium, and manganese.

Antioxidant Brain Fruit

Eating good antioxidant Fruits helps you avoid diseases that make life tough on your brain. There are some Fruits which are a powerhouse for brain health. Antioxidants neutralize free radicals are groups of atoms that can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases. A diet rich in antioxidants may also keep the brain operating at its peak to help reduce the risk of conditions.

Here are some of selected fruits that have high benefit for our brain:

Avocado - Healthy unsaturated fats in avocados help keep your brain cell membranes flexible. Avocados contain high quantities of monounsaturated fatty acids. helped protect nerve cells in the brain known as astrocytes, which provide support to information-carrying nerves. Avocados combine brain healthy omega-3 fatty acids with natural vitamin E, which has been clinically proven to prevent Alzheimer's disease from progressing and even reversing it in its earliest stages.



Blueberries - Help to improve short term memory, and slow, and even reverse, the onset of age related memory problems and balance issues. They also have a low GI, Berries could play an important role in clearing the accumulation of toxic proteins in the brain.Berries are a good source of antioxidant compounds and compounds such as polyphenolics that block inflammation and protect against cell damage. Scientists believe these polyphenolics restore the brain's ability to clean up cell debris produced as the brain ages, so it doesn't interfere with normal brain and nerve function. In a sense, the polyphenolics in berries carry out a "clean up" job that allows the brain to function better.

Nuts - Nuts are not only high in protein, but are also a good source of vitamin E, which helps prevent memory decline. Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. For getting an immediate energy boost that won’t turn into a spike later, you can’t do better than nuts. The complex carbs will perk you up while the fat and protein will sustain you. Nuts also contain plenty of vitamin E, which is essential to cognitive function. You don’t have to eat raw, plain, unsalted nuts, but do avoid the ones with a lot of sweetening or seasoning blends. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.





Watermelon - An excellent source of vitamin B6, watermelon makes an awesome brain food since it contains 92% water, which is the same content as the brain.  Besides this, watermelon helps regulate brain chemicals, thus normalizing sleep patterns, alleviating stress and depression besides enhancing a feel good factor. Being nature’s most natural source of potent antioxidant vitamins such as C and A through concentration of beta-carotene, along with their abundant supply of carotene antioxidant, lycopene, Watermelons protect the bodies from risk of various ailments.



Tomatoes - Tomatoes have been shown to fight against damaging free radicals. More concentrated methods of consumption, such as in tomato paste, provide the greatest benefits, but fresh tomatoes still hold some benefits as well.Tomatoes usually make the brain-boosting food lists. Tomatoes contain lycopene, an antioxidant that is particularly good for your brain, it even helps prevent dementia. You have to cook tomatoes to get the lycopene take that, raw foodies! Just kidding. But this does mean that ketchup is good for your brain. Although because of the sugar in it, you should look to other sources for most of your lycopene intake, such as fresh tomato sauce.

Pomegranate - Pomegranates contain same level of antioxidant as blueberry, which are essential for a healthy brain. Your brain is the first organ to feel the effects of stress, so anything you can do to offset stress is probably a smart choice although note that the connection between pomegranate and stress reduction is currently both contested and unconfirmed.Drinking pomegranate juice is very effective than eating it, pomegranate juice is also contains a lot of Fiber




Kiwi - kiwi that increase bone density because of the presence of potassium which prevents the loss of Calcium and helps keep bones intact.Fresh kiwi fruit is a very rich source of heart-healthy electrolyte potassium, which is an important component of cell and body fluids that help regulate heart rate and blood pressure by countering malefic effects of sodium. It also contains good amounts of minerals like manganese, iron and magnesium. These nutrients are important for the development of healthy bone. Apart from this, it contains potassium that is required for development of bone. Potassium is required to prevent the loss of calcium. It increases body capacity to absorb and utilize calcium. So kiwi fruit is effective to protect from osteoporosis.



Cherries - Eating cherry improves brain health due to its rich antioxidants. It prevents degeneration of brain cell thus prevents memory loss. The cherry also contains another antioxidant called Melatonin which due to its ability to cross the blood-brain barrier. It produces a soothing effect on the brain neurons helping to relieve neurosis, insomnia and headaches and calms down nervous system irritability. It was found that individuals with low melatonin levels have experienced heart attacks. Children with Autism Spectrum Disorder or ASD benefit from eating cherries or drinking cherry juice as the melatonin level increased as it brought about a calming effect on the brain neurons. Melatonin, is also associated with slowing down the aging process.

Carrot - Eating carrots benefits your eyes, but did you know they’re also good for your brain? Carrots contain a significant amount of luteolin, a compound shown to reduce brain inflammation and memory deficits. During normal aging, immune cells in the brain tend to produce more inflammatory molecules, which contribute to memory problems. Luteolin stops the release of these inflammatory molecules in the brain. start to eat carrot or drink carroit juice from now to get active with your brain.

Cherry Tomato Benefits

Tomatoes are a very popular vegetable. They are tasty, versatile, affordable, and provide a variety of health benefits. Tomatoes are featured in a variety of recipes and can be used in a number of different ways. One of the most popular options for consuming tomatoes is in tomato juice.the most effective nutrition is drinking tomato juice which is rich, tasty, and filled with health benefits.

There are many Health Benefits of eating or drinking Cherry tomato.

Bone Health

Most people associate milk and other dairy foods with bone health, but cherry tomatoes also promote good bone health. Tomatoes contain vitamin K, one of the most important vitamins associated with bone health. Vitamin K activates osteocalcin, which is responsible for anchoring calcium inside of bones.

Colon Health
lycopene in tomato reduces a person’s risk for prostate cancer. Low levels of lycopene increase a person’s possibility of developing colorectal adenomas, considered a precursor for colorectal cancer. The fiber and water content in tomatoes also help keep your colon health.

Digestion Promotion
Cherry Tomato improves your digestive system. The mixture activates the liver and contains a great deal of fiber, both effective for preventing constipation. Tomato help to prevent diarrhea and common infections. Some also find it effective for prevent kidney and gall stones.

Lower Cholesterol
helps to lower cholesterol. Raw tomato juice is one of the best treatments there is for reducing high cholesterol levels. It contains a great deal of fiber, which breaks down LDL cholesterol in the body. Tomatoes also contain niacin, which has also shown positive effects on high cholesterol levels.

Prostate Health
The lycopene and other protective phytonutrients in tomatoes promote prostate health. The lycopene works in conjunction with carotenoids to prevent prostate cancer. Tomatoes are considered by many to be the single best addition to your diet to protect prostate health.

Pancreatic Health
lycopene and more than a 30% reduction in their risk for pancreatic cancer. There is also evidence that carotenoids and beta carotene, both found in tomatoes, further reduce a person’s risk by more than 40%. Pancreatic cancer is one of the most deadly forms of the disease, so if you are looking to reduce your risk, tomatoes are a great idea.

Antioxidant Protection
Tomatoes contain antioxidants, which have proven effective in the battle against cancer. Antioxidants keep inflammation under control, so eating tomatoes can also help with diseases affected by inflammation, such as diabetes, asthma, and heart disease. Boosting your antioxidant intake is one of the best things you can do for your health.

Heart Disease Risk Reduce
Cherry Tomatoes also help prevent and manage heart disease because of their niacin, potassium, folate, and vitamin B6 content. Tomatoes improve homocysteine levels, a chemical in the body that directly damages heart health. Lycopene might also improve cardiovascular health. Studies have shown that diets containing tomatoes can reduce cardiovascular risk by nearly 30%.

Blood Clotting Risk Reduce
Drink Cheery Tomato bland into juice can reduces the tendency for blood to clot. Though clotting is important when it comes to injury response, it is a negative factor when it comes to internal health. People with diabetes can also drink tomato contain juice because it can reduce blood cell clumping.

Anti-Inflammation
Drink daily glass of tomato juice lowers a persons primary marker for inflammation by nearly a third. Free radicals cause excess production of oxidative stress in the system, which triggers inflammation. This inflammation is linked to a variety of chronic diseases, including cancer, osteoporosis, and cardiovascular disease. Drinking tomato juice reduces the damage caused by free radicals, reducing inflammation.

Easing Stress
Eating tomatoes can reduce your stress levels. Daily consumption of tomatoes increased vitamin C in the blood and decreased biomarkers for oxidative stress. The best effects occurred when patients ate gazpacho, a vegetable soup that also includes garlic and cucumbers. After just one week of eating gazpacho every day, study participants showed a 25% increase in vitamin C levels.

Better Skin
The positive effects of tomato consumption also affect the exterior of your body. Drinking tomato juice also on a regular basis improves the health of your skin. Studies in which participants drank two servings of tomato juice per day showed a reduction in acne. Tomato also aids in the prevention of skin cell damage. In addition to drinking tomato juice, tomatoes can also be mashed up and used as a facial mask.

Healthy Hair
Drinking or eating tomato also improves hair health. The vitamin K content in tomatoes not only boosts eye sight, it also promotes healthy hair growth. Many people also notice their hair is stronger and shinier when they begin eat a lot of tomato

When to eat fruits

There’s no doubt that eating fruit is important to our overall health and well being. Fruit is healthy for you, we all know that, but, it’s good to know that eating it should follow some general guidelines to fully benefit our health. It’s just not as simple as putting it into our mouths whenever we feel like it. Learn about the proper ways to eat fruit and your whole body will thank you with less digestive problems and tons more energy

Fruit should be eaten alone or with other fruit on an empty stomach.

This is because when fruit is eaten, the digestive process works very quickly and our body uses different enzymes to digest the fruit. The simple sugars contained in fruit need time to be completely absorbed by your body. When fruits are eaten alone, your stomach can more easily process all of the nutrients, fibre and the simple sugars contained in the fruit. This is the optimal ‘proper way’ to benefit from the fruit you eat. If you eat fruit close to a meal, especially right after a larger meal and combine with other foods, it’s held in the stomach too long along with other foods and will rot and ferment in the gut. If you experience indigestion, heartburn, burping and and other digestive discomforts and you blame on the meal – it could be the combination of the food, the fermentation with fruit that causes your upset stomach. If left uncontrolled it could lead to other health problems that stem from the digestive tract.

The best time to eat fruit is either first thing in the morning on an empty stomach, or as a mid-morning snack (which I prefer) – in between breakfast and lunch. It’s a good idea, to just eat more fruit at one time, whether it’s fruit salad, an apple or a fruit smoothie. (3-4 servings of fruit is a proper daily requirement, that’s 2 1/2 – 2 cups of fruit). If you feel very hungry after your fruit servings, pay attention to what you’ve had for breakfast and maybe your meal planning needs to be adjusted. You should be able to wait it out about 1-2 hours with success. That will ensure all the fruit is processed and gone into your body to do what it’s supposed to do.

Definitely avoid eating fruit close to bedtime as there’s plenty of sugar in fruit to spike up your energy and keep you up when you need your sleep.

If you do eat fruit on an empty stomach, you will gain the proper nutrients that fruit – nature’s perfect gift – will offer to your health .

Health Benefits of Magnesium

Magnesium is extremely important for your health because it is needed for more than 300 biochemical reactions in the body. Magnesium is fourth most prevalent mineral in the body and is partially responsible for countless aspects good, sound health. Roughly 50% of our body’s total magnesium is stored in our bones, while the remaining part of magnesium is predominantly found in the cells of body tissues and organs. Only 1% of magnesium is available in blood, although the human body is very good at regulating a constant level of magnesium in the blood.

Magnesium is needed to keep muscle and nerve functions normal and to keep the heart beating rhythmically. It also helps to support a healthy immune system, and keeps bones strong. Magnesium is important in terms of regulating blood sugar levels, thereby promoting normal blood pressure. Magnesium also supports energy metabolism and protein synthesis. Magnesium has a positive effect on the treatment of disorders such as cardiovascular disease, hypertension, and diabetes. Dietary magnesium is absorbed in the small intestines and is excreted through the kidneys.

Sources of Magnesium

Natural sources of magnesium include sea vegetables, leafy vegetables such as spinach, and whole grains that are usually major components of a person’s regular diet. Some other vegetables that can be classified as rich magnesium sources include tomatoes, beet greens, broad beans, lima beans, artichokes, sweet potatoes, buckwheat flour, pumpkin seeds, peanuts, wheat flour, oat bran, barley, cornmeal and chocolate. Also, you can consume dairy products such as milk and yoghurts, as well as non-vegetarian products like fish to acquire magnesium. Whole wheat bread containing bran and germ has twice the magnesium content compared to white bread. Water also has a high magnesium content; hard water has more magnesium than soft water, although hard water is not good for the body, especially the kidneys.

Symptoms of Magnesium Deficiency

The deficiency symptoms of magnesium include pain in the neck and back, anxiety, fatigue, migraine attacks, muscle weakness and spasms, loss of appetite, vomiting, nausea, insomnia, abnormal heart rhythms, diarrhea, muscle twitching and Raynaud’s spastic vessels.

When you are under stress, your body tends to quickly deplete its stores of magnesium. One very common symptom of magnesium deficiency is chocolate cravings, since chocolate is rich in this essential mineral. Magnesium deficiency can be a major cause behind diabetes, depression, and menopausal symptoms.

Health Benefits of Magnesium

Health benefits of magnesium include the maintenance of bodily nerves, muscles and bones. It also helps in protein synthesis and cellular metabolism. Magnesium is vital for sustaining a normal heart beat and is used by doctors to treat irregularities in heart rhythm. Other health benefits of magnesium are its positive impact on reducing osteoporosis, eclamptic seizures, and maintenance of sugar level, as well as its positive effects on asthma, diabetes, constipation, back pain and various psychiatric disorders.

Medical and health specialists often highlight the importance of including adequate vitamin and mineral intake to our daily diet. Magnesium is one of those essential minerals that aids the human body in absorbing calcium and plays an important role in the formation and strengthening of teeth and bones.

Prevents Asthma –Patients that suffer from chronic asthma may be able to normalize their breathing with the help of magnesium supplements that aid in relaxing the bronchial muscles and regulating breathing. Even wheezing and breathlessness can be relieved through administration of intravenous magnesium.

Keeps bones healthy – Magnesium is directly related to bone density, and subsequently, an inadequacy of this mineral in the body can be a cause of osteoporosis. Magnesium helps in the regulation of calcium levels in the body, along with vitamin D, copper, and zinc. Magnesium, along with calcium and Vitamin D, should be taken throughout the developmental years and adulthood, since it eliminates the chances of developing osteoporosis when you get older.

Essential during pregnancy – Magnesium is one of the vital elements to ensure a healthy pregnancy. Proper intake of magnesium supplements during pregnancy is extremely beneficial for reducing the risk of osteoporosis and increasing the pain tolerance level, thereby resulting in a smooth delivery process and an optimization of blood pressure. Magnesium sulfate is the best treatment for preventing eclamptic seizures in expectant mothers who may have hypertension.

Treats back pain and cramps – Magnesium helps treating people with severe backaches by relaxing back muscles, kidney stress and muscular tension. As mentioned earlier, magnesium also helps in the body’s absorption of calcium, which may lead to faster healing of the bones. Symptoms of cramps in the legs, as well as general fatigue are traditional symptoms of magnesium deficiency. Therefore, proper intake of magnesium supplements acts as a cure for chronic leg cramp problems.

Prevents heart attack – Deficiency of magnesium can result in heart disease, often leading to fatal results. Deficiency of magnesium brings a long list of hazards to your heart. Magnesium protects the heartfrom irregular heartbeats and tenderly shields your heart from damage, particularly from muscle stress. Magnesium actually calms the nerves and mediates digestive processes and prevents problems like vomiting, cramps, indigestion, abdominal pain, flatulence, and constipation, all of which can put undue stress on various parts of your cardiovascular system.

Prevents constipation – Magnesium provides quick relief from constipation, and a high dose of water-soluble magnesium supplements is known to bring sound relief for even the most severe constipated state. This laxative property of magnesium relaxes the intestinal muscles, thereby helping to establish a smoother rhythm while passing bowels. Magnesium also has another property of attracting water, which in turn softens the stool and helps it to pass easily.

Prevents diabetes and regulates sugar level – The health benefits of magnesium extend to diabetic patients also, as this mineral helps to regulate the insulin reaction to blood sugar levels. Magnesium supplements are vital for all diabetic patients as many of them suffer from magnesium deficiency. Magnesium aids in regulating blood sugar status, thus promoting normal blood pressure. Hypertension is one of the major reasons for an impending heart attack, and it has been found that many people with high blood pressure also have a magnesium deficiency. Therefore, extra nutrients and mineral supplements with magnesium content are vital in order to avoid any medical complications.

Cures psychiatric disorders – Magnesium is known to cure some of the worst forms of psychiatric dysfunctions such as panic attacks, stress, anxiety and undue agitation.

Cures migraines – Migraine attacks badly affect many Americans, especially, females.  Magnesium supplements and liquids considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

Produces collagen –Magnesium is important for producing proteins that are slowly transformed into collagen. Collagens are naturally occurring proteins mostly found in fibrous tissues like tendons, ligaments and the skin. It is also present in the cornea, bones, the gut, cartilage, blood vessels, and intervertebral discs. The more collagen in the system, the stronger those areas of the body will become.

Absorb minerals –Magnesium helps to absorb vital vitamins and minerals like sodium, calcium, potassium and phosphorus. Mineral absorption usually occurs within the small intestine and this benefit of magnesium ensures the detoxification of many harmful toxins in our body.

Activates enzymes – Magnesium also helps to boost the energy production in the body and it promotes theactivation of enzymes to create cellular energy.

Controls bladder functions – Many people who have blabber problems and suffer from the frequent urge to urinate may find relief by taking magnesium supplements. Urination problems can come from a variety of reasons such as nephritis, infections, or sometimes interstitial cystitis; however, regular intake of magnesium can bring great relief to these ailments.

Dosage and side effects

The importance of magnesium is still not widespread or “common knowledge”, so many people ignore the importance of magnesium consumption in their diet. Most dietitians recommend 250-350 mg per day of magnesium supplement for adults.

The side effects of magnesium are very rare, but it is important to cover them.  Too much magnesium often leads to diarrhea, and most of the serious effects of excessive magnesium intake results because magnesium has a laxative quality. However, if you take magnesium in the form of nutritional supplements, there are fewer chances of such side effects.  People with kidney disease should avoid taking magnesium supplements without talking to a doctor.