Eyes and bones - health problems faced by office workers

If your job demands you to face the computer for long hours
on end, are you facing health problems like tired eyes,
extreme fatigue and backache?

These problems normally arise from poor diet. Therefore,
to solve the problems, you need to change your diet ie
choosing food that can protect your eyes, and provide
enough calcium for your body.

To keep eyes healthy, Vitamin A and beta carotene are the
two essential nutrients needed. Carrots are an excellent
source of both Vitamin A and beta carotene.

Research has shown that high intakes of beta carotene may
help to protect against damage caused by free radicals.
The body converts beta carotene into vitamin A which is
needed for healthy vision as well as the maintenance of
mucous membranes.

Other sources of beta carotene include tomato, spinach,
apricot and red sweet potatoes which are further analysed
below.

The level of Vitamin C in your eyes is much higher than in
your bloodstreams. However, this level decreases along
with age. Vitamin C protects the eyes by reducing ultra
violet damage. It acts to protect the lens from oxidative
damage and protect enzymes within the lens by removing
oxidation-damaged proteins. As a result, deficiency in
Vitamin C may lead to the formation of cataracts.

As your body does not store vitamin C for long, it is
important to replenish it by eating lots of vitamin C-rich
fruits and vegetables.

As a guide, you should include the following foods which
are essential for the healthy of your eyes:

1.Carrots contain more sugar than any other vegetables, and
as mentioned above, abundant supply of beta-carotene which
is good for your eyes as well as your skin.

2.Spinach contains protein, fats, carbohydrates, fiber,
calcium, phosphorus, iron, beta-carotene, riboflavin etc.

3.Tomatoes are a good source of vitamins, minerals,
carbohydrates, potassium and organic acid. Because of
their acidic nature, they protect the vitamin C from damage
or lost during high heat while cooking, thereby retaining
much of the important vitamin C.

4.Wolfberry has high concentration of beta-carotene,
vitamins A, B1, B2, C, calcium, iron etc. One very simple
but nourishing drink is the wolfberry-chrysanthemums tea
which is good for both your vision and liver.

5.Green peppers are rated the highest source of Vitamin C
among the vegetables. They are also a rich source of
fiber, calcium, phosphorus, iron and sugar.

6.Apricots are high in vitamin C, A, B1 & B2, sugar,
protein, fats, inorganic salt, thus are considered to be
nutritious fruits.

7.Chinese dates contain 14 amino acids that your body needs
and the vitamins are higher than that found in apples and
bananas.

Calcium is the most abundant mineral in your body. Of the
body's total calcium, about 99% is in the bones and teeth
where it functions to support their structure. The
remaining 1% is present throughout your body in blood,
tissues and fluids between the cells.

You need calcium for muscle contraction, blood vessel
contraction and expansion, blood clotting, the secretion of
hormones and enzymes, and sending messages through the
nervous system.

Your body maintains a constant level of calcium in body
fluid and tissues so that your vital body processes
function efficiently. If you suffer from calcium
deficiency, you are at risk of developing osteoporosis.
This involves loss of calcium from the bones and reduced
bone density which causes bones to be brittle and liable to
fracture.

Bone loss occurs with age in all individuals. But the loss
rate usually speeds up after 35-40 years and involves the
shrinking of the skeleton. Bone loss is greatest in women
following the menopause. This is due to reduced levels of
the hormone - estrogen. Postmenopausal women are
particularly at risk from osteoporosis.

Doctors' advice is to start storing up calcium in your body
since infancy so that you are able to delay the inevitable
gradual loss of bone loss in your later years.

If you have not been doing so, now it's time to start the
calcium buildup. The risk of osteoporosis may be altered by
factors other than diet. Lack of exercise, being
underweight, smoking and alcohol can all increase the risk.

Vitamin D is needed for absorption of dietary calcium. You
can obtain Vitamin D from food and when your skin is
exposed to sunlight. Thus, adequate vitamin D from food
intake and sun exposure is essential for bone health.

Despite the goodness of calcium, excess calcium can be
harmful to health. Too much in the blood can cause nausea,
vomiting and calcium deposition in the heart and kidneys.
This usually results from excessive doses of vitamin D and
can be fatal in infants.

Some super calcium-rich foods are:

1.Milk is best known for its high calcium content, however,
many people cannot digest the lactose in milk (lactose
intolerance) resulting in nausea, bloating, gas, abdominal
cramping, diarrhea within two hours after milk is consumed.

2.For those who are lacto-intolerant and therefore cannot
drink milk, the next best alternative is to take soybeans
or its related products. Not only are soy beans high in
calcium, they are also rich in lysine and iron which are
readily absorbed by our bodies.

Lysine is classified as one of the nine "essential" amino
acids that the body needs for growth and tissue repair and
has to get from outside source ie the body can't produce
lysine on its own. A 150g of tofu contains at least 500 gm
of calcium.

3.Black sesame seeds are an extremely good source of
calcium; studies have shown that one gram of seeds contains
approximately 85 milligrams of calcium. Black sesame seeds
also have high amounts of protein, phosphorous, iron and
magnesium.

They are also said to cure constipation by regulating bowel
movements. Some Chinese sinsehs also believe black sesame
seeds can nourish our hair in keeping them looking rich and
dark.

4.Broccoli is chosen for its rich vitamin A, calcium,
vitamin B, vitamin C, folate, iron, beta carotene,
magnesium, potassium and zinc. The darker colours of the
florets, such as blue-green and purple-green contain more
beta carotene and vitamin C than those with lighter greens.

5.Celery contains proteins and several other active
compounds that promote health, including phalides, which
may help to lower cholesterol, and courmarins, that may
help to prevent cancer.

It is also a good source of calcium and phosphorus,
therefore it helps to stabilize and protect blood vessels
walls.

6.There's iodine, calcium, protein, vitamin A, B and
minerals in seaweed. It helps to rid of the cholesterol in
blood vessels, thereby preventing the vessels from clotting.

----------------------------------------------------
Laura Ng is passionate in providing quality nutritional
facts and health tips, plus recommending 100% toxic-free
vegan recipes to everyone who cares about his/her health.
She's willing to share with you
selflessly all her secrets at http://www.iOneHealth.com .
You'll gain plenty but lose nothing. Promised.