Ways to #boost a #healthy #diet with #vitamins

Most people should be able to get all the vitamins and minerals they require from a healthy, balanced diet.

viamissBut statistics repeatedly show swathes of the population are not achieving the recommendations which, alongside being more active, will help you to maintain a healthy weight and lower your risk of developing heart disease, type 2 diabetes and some cancers. In fact, only 30% of adults met the current recommendation of five portions of fruit or vegetables per day. Here are different ways of boosting a healthy diet with vitamins.

Eat more oily fish

A recent survey revealed consumption of oily fish is well below the recommended portion per week, and that 23% of adults aged 19 to 64, and 22% of children between 11 and 18 had low vitamin D. This increased to 40% for both in the winter months. In addition, 46% of girls and 23% of women didn’t eat enough iron.

Limit the sugar in your diet

It’s important that we should limit our intake of sugary foods, and bear in mind cereals, fruit and fruit juice are rich in other nutrients. Have plenty of fruit and vegetables — at least five portions of a variety of fruit and veggies everyday.

Go for protein-rich items

Opt for protein-rich foods such as meat, fish, eggs, beans and non-dairy sources of protein, such as nuts and pulses.

Stock up on foods which boost your immune system

Fortified breakfast cereals are a really good source of iron, zinc, B vitamins and vitamin D, which are important for the health our immune systems. At this time of year, taking additional vitamin C and zinc may help to support your immune system. Also, with the festive season just coming to an end, people tend to be low on energy. B vitamins can help support general energy levels.

Get advice deciding on a supplement

Whether it would be beneficial to take a supplement, and which one to choose, can be a minefield, especially because there are so many different types available in the market. Ask your doctor to prescribe one if required.

Pick lots of starchy foods

Go for items such as rice, bread, pasta and potatoes and choose wholegrain varieties when possible.

Dare to try dairy

The government recommends everyone consumes a diet that contains some milk and dairy because it is needed for a balanced diet. Reduced-fat versions are available.

— Daily Mirror

Top 5 #foods that #stain your #teeth

teethYou may usually worry about the result of spilling certain foods and drinks on a pristine white table cloth or a new white dress, but also think about the damaging effects they can cause to teeth.

Wine, berries and hot beverages like tea and coffee can have long lasting effect on teeth, say experts.

The experts at the Luster Pro Light brand have compiled a list of the top five culprits that cause staining to teeth, reports femalefirst.co.uk.

* Wine: As well as the rich dark ruby red colouring of red wine, your usual red plonk also contains tannins which will dry out the mouth making the teeth sticky and worsen stains.

Even white wine drinkers are not safe! As white wine is clear in colour, it is an unlikely suspect, but unfortunately the bad news is the acid in white wine allows staining from other foods and drink to penetrate more deeply.

* Berries: Berries such as blueberries, blackberries, cherries and other brightly coloured fruits can stain teeth. Opt for fruits that don’t stain your hands when handling them. Fruit such as apples, green grapes and bananas are a good start and strawberries naturally whiten teeth, but be careful of the natural acidity in fruit.

Acidity in some foods and beverages, including some that are not brightly coloured, promote staining by eroding the dental enamel, temporarily softening teeth and making it easier for chromogens to latch on.

* Tea and coffee: Those stubborn brown stains that accumulate on the inside of a coffee mug will give you some ideas of how drinking coffee will stain teeth overtime. Coffee stains appear to be even more persistent than tobacco stains, in fact coffee-stained teeth are more resistant to tooth brushing and more likely to become discoloured again.

While teas such as green tea, white tea and herbal tea are less rich in tannins and less likely to discolour your teeth, there is still a drawback as herbal tea has been found to erode dental enamel substantially more than black tea.

* Hard-boiled sweets: There is no escaping it. Those hard-coated sweets and candy that turn your tongue bright colours, will have the same effect on your teeth too.

* Tobacco: We all know smoking is bad for our health for many reasons. Well, another one to add to the list of reasons not to smoke, it that it will stain teeth. Due to the nicotine and tar contained in the tobacco, smoking can turn your teeth yellow in a very short period of time. Heavy smokers often complain their teeth are almost brown after a few years of smoking.

Fight #age with these #foods

dietsTrying to hold back time? The secret lies in your plate, say experts and every day the evidence supporting this fact just gets bigger.

The first big must for those who are serious about anti ageing is to include protein in the diet. While this would mean chicken, eggs and seafood for non vegetarians, it would mean including foods like peanut butter, fat free milk, yoghurt, and low fat cheese for the vegans.

The next step is to look for purple foods. This would include fruit like plums and berries and vegetables like red cabbage (which is largely purple) and kidney beans (full of potassium and zinc) to improve your skin and keep age at bay.

Everyone knows that it is important to eat vegetables but what is also important is to know what each vegetable can do for you. Dark leafy greens can reduce bone loss and help you get better eyesight. Carrots and tomatoes are full of anti oxidants that fight age. Broccoli helps fight heart disease and offers Vitamin C, another great anti aging ingredient.

Another important food to include in your diet is nuts. Almonds and walnuts boost energy and improve the functioning of the brain.

And finally, as dessert, don’t skip a few squares of dark chocolate. This is the perhaps the sweetest age buster of all.

#Vitamin C can help keep #cataracts at #bay

Vitamin C can help keep cataracts at bay (Getty Images)The study, led by King’s College London, found that higher dietary intake of vitamin C has a potentially preventative effect on cataract progression in the first twin study of cataracts to examine to what degree genetic and environmental factors influence their progression with age.

The research looked at the progression of cataracts in the eyes of 324 pairs of female twins from the Twins UK registry over 10 years by examining photographs of the participant’s lenses that allowed them to analyse the level of opacity of the lens in detail. Participant intake of vitamin C was also measured using a food questionnaire.

They found that those participants who had a higher intake of vitamin C were associated with a 33 per cent risk reduction of cataract progression and had ‘clearer’ lenses after the 10 years than those who had consumed less vitamin C as part of their diet.

The study also found that environmental factors (including diet) influenced cataract more than genetic factors, which only explained a third of the change in lens opacity.

Lead author Chris Hammond said that the findings of this study could have significant impact, particularly for the ageing population globally by suggesting that simple dietary changes such as increased intake of fruit and vegetables as part of a healthier diet could help protect them from cataracts.

First author Kate Yonova-Doing noted, “The human body cannot manufacture vitamin C, so we depend on vitamins in the food we eat. We did not find a significantly reduced risk in people who took vitamin tablets, so it seems that a healthy diet is better than supplements.”

Limitations of the study include that the participants are predominantly of UK-origin and female, reflecting cataract progression between the ages of 60 and 70 years on average, so may not be generalisable.

The study is published in the journal Ophthalmology.