In this article, we
will look at the following:
o Foods to help the body cope with stress.
o Foods to help increase the
body’s defense system.
o Foods to improve eyesight.
o Foods to relieve depression.
o Foods to help improve your skin.
o Foods to combat PMS.
o Foods to combat poor concentration and
tiredness.
o Foods to improve your sleep.
o Foods to help improve your bones.
Foods to help the body cope with stress
B vitamins help the
body to cope with stress, so including more foods that are rich sources of B
vitamins could help. This group of vitamins are essential for the nervous
system. Try to eat more wholemeal products such as bread, pitta bread,
scones and wholegrain breakfast cereals such as bran flakes, porridge,
Cheerios, Weet-Bix, muesli and Shredded Wheat.
Other beneficial foods
are fruit and vegetables, lean meat, poultry, eggs, low-fat dairy products and
pulses (for example, peas, beans and lentils). Try to avoid drinks containing
alcohol and caffeine. Alcohol acts as a depressant on the nervous system;
excess caffeine can lead to palpitations, rapid breathing and disturbed sleep.
Foods to help increase the body’s defense system
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 2 units per day (roughly equivalent to two
330ml cans of beer or two 100ml glasses of wine). 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 wholemeal products, cod, turkey, beef and
bananas.
Foods to help improve your skin
Diet plays a large
role in the maintenance of healthy skin. Vitamin E and monounsaturated fats
help to maintain skin structure and help wounds to heal, try eating more
avocados to provide you with Vitamin E. Zinc, protein and iron are contained in
red meat; these nutrients may help to reduce inflammation, help the skin to
renew itself and promote wound healing. Oily fish contains omega-3 fatty acids
EPA and DHA, which can decrease inflammation and improve the skin’s water
resistance and can help in the treatment of psoriasis. Beta-carotene and
vitamins A and C help the body to protect itself from sun damage, top foods to
eat are citrus fruit and orange or dark green coloured vegetables.
Bloating is a symptom
of premenstrual syndrome; foods that may be beneficial are fruit, vegetables
and oats as they are all rich in soluble fibre which is easier for the
digestive system to deal with than insoluble fibre. Avoid swede (rutabaga),
cabbage and pulses as these foods can cause bloating. Cut back on salty foods
as they can cause bloating associated with water retention. Sunflower seeds and
pumpkin seeds are rich sources of omega-6 fatty acids; it is possible that if
you have PMS you may be deficient in these essential substances. Green
vegetables, bread and pasta are good sources of magnesium and this is needed
for normal hormone function. If you are deficient in magnesium it may
contribute to muscle cramps and aches. Finally, evening primrose oil capsules
taken daily have been shown to help reduce breast discomfort.
Foods to combat poor concentration and tiredness
If you are unable to
concentrate and are generally feeling tired all the time you may
have anemia This is caused through poor iron intake and people who
eat little or no meat (vegetarians and vegans) are particularly at risk.
Another group of people who are at risk are women, including teenage girls.
Women menstruate every month and this loss of blood increases women’s
requirement for iron. Try eating red meat and, if you like it, liver is a
really good source of iron.
Foods to improve your sleep
How well you sleep can
depend on what you eat. Try having a small meal or snack no less than three
hours before going to bed. Limit your intake of caffeine in an evening from
tea, coffee and soft drinks. Another tip to improve your sleep is limiting your
alcohol intake at night and try to drink a cup of warm milk before bed. While
watching what you eat can help, don’t avoid food entirely at night. If you go
to bed hungry, your body may wake you in the middle of the night. Regular
physical activity will also help you sleep well; but, avoid exercising three
hours before you go to bed because that, too, can keep you awake.
Foods to help improve your bones
As we get older the density of our bones lessens, increasing the
risk of fractures. This is called osteoporosis. Foods that can help are dairy
products such as semi-skimmed milk, low-fat yogurts and cheese. Try to have
three portions per day. Oily fish such as mackerel, sardines, salmon and fresh
tuna provide vitamin D which helps the body absorb calcium more efficiently. If
you don’t like oily fish; eggs, butter and fortified margarine are also good
sources of vitamin D.
Carbonated soft drinks, such as coca cola, are best avoided as
they contain phosphoric acid that contributes to calcium losses and therefore
increases the risk of osteoporosis. There are many different foods that can be
therapeutic in varying conditions and life stages; calcium and vitamin D
containing foods during the years when the bones are still forming, iron for
those people who are tired, lethargic and possibly anemic.
So whether you are
suffering from pre-menstrual syndrome or sleepless nights, it is worth
remembering that food has a part to play in helping these conditions.
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