In this article, we will look at the following:
- Foods to help the body cope with stress.
- Foods to help increase the body’s defense system.
- Foods to improve eyesight.
- Foods to relieve depression.
- Foods to help improve your skin.
- Foods to combat PMS.
- Foods to combat poor concentration and tiredness.
- Foods to improve your sleep.
- 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 branflakes, fruit and fiber, porridge, Weetabix, 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 3 to 4 units per day (equivalent to two pints of beer) if you are a man, and 2 to 3 units per day (equivalent to two glasses of wine) if you are a woman. 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.
Foods to combat PMS
Bloating is a symptom of premenstrual syndrome; foods that may be beneficial are fruit, vegetables and oats as they are all rich in soluble fiber which is easier for the digestive system to deal with than insoluble fiber. Avoid swede, 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 anaemic.
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
Chinese Translation 中文翻译
在这篇文章中,我们将看看下面的:
食品,以帮助身体应付压力。
食品,以帮助提高人体的防御系统。
食品,以改善视力。食品,以纾缓抑郁。
食品,以帮助改善你的皮肤。
打击PMS的食品。
打击注意力不集中和疲劳的食品。
食品,以改善你的睡眠。
食品,以帮助改善你的骨头。
食品,以帮助身体应付压力B族维生素,帮助身体应付压力,
食用富含B族维生素的来源,可以帮助。这是神经系统所必需的维生素。尝试吃更多的全麦面包,皮塔面包,烤饼和branflakes,水果和纤维,粥,Weetabix,麦片,碎小麦,如全麦早餐麦片等产品。其他有益的食物是水果和蔬菜,瘦肉,家禽,鸡蛋,低脂乳制品和豆类(例如,豌豆,蚕豆和小扁豆)。尽量避免含有酒精和咖啡因的饮料。酒精作为一个对神经系统的抗抑郁,过量的咖啡因可导致心悸,呼吸急促,睡眠不安。
食品,以帮助提高人体的防御系统免疫系统,有助于身体免受细菌和病毒。研究证明,饮食中的维生素C,锌和β-胡萝卜素低,降低机体的作战能力敌对微生物的入侵。高维生素C的食物,柑橘类水果和浆果。丰富的锌来源的食物,包括牡蛎,肝脏,南瓜种子,红肉和沙丁鱼。 β-胡萝卜素丰富的食物包括:甘薯,胡萝卜,杏和橘子。酒精,当大量消耗,增加长期损害健康的风险。如果你是一位男性尝试限制酒精的摄入量以每天3至4个单位(相当于两瓶啤酒,如果你是一位女性每天2〜3个单位(相当于两杯酒)。基准是多少酒精你可饮用而不危及你的健康指南。
改善视力的食物已经有一些抗氧化物质和白内障和青光眼等眼部问题的风险降低之间的链接。全谷物食品和红肉中含有B族维生素,并可能有助于维持视神经的健康,良好的视力必不可少的一部分。绿叶蔬菜和橙色的水果和蔬菜是β-胡萝卜素的良好来源,这对眼睛好,使他们能够跟适应黑暗。维生素C的食物,如柑橘类水果和浆果可能减少风险提出这是对那些容易发生白内障青光眼和人民有用的眼睛压力。,以纾缓抑郁症的食物饮食习惯的改变,证明在从轻度至中度抑郁症的人最有利的。燕麦含有皂甙,生物碱,B族维生素和黄酮类化合物,所有已知的抗抑郁行动。瓦西里含有一种叫紫苏樟脑的物质,这被认为是一种抗抑郁药行动。吃更多的抱子甘蓝,甜菜,花椰菜和芦笋都富含叶酸,这种B族维生素水平低与抑郁症。强化早餐谷物和酵母提取物的行为同样的方式在为叶酸与叶酸。维生素B6是负责转换成5 - 羟色胺的物质叫做色氨酸引发情绪。维生素B6的良好来源是全麦产品,鳕鱼,火鸡,牛肉和香蕉。食品,以帮助改善你的皮肤饮食中起着很大的作用,在维护健康的皮肤。维生素E和不饱和脂肪有助于维持皮肤结构和帮助伤口愈合,尝试吃更多的鳄梨提供维生素E,锌,蛋白质和铁的红肉中这些营养素可以帮助减轻炎症,有助于皮肤自我更新和促进伤口愈合。油鱼含有ω- 3脂肪酸EPA和DHA,可以减少炎症和改善皮肤的耐水性,可以帮助治疗牛皮癣。 β-胡萝卜素和维生素A和C有助于人体,以保护自己免受阳光伤害,顶级的食物,吃柑橘类水果和橙色或深绿色蔬菜。食品,以战斗的PMS腹胀是经前期综合征的症状。水果,蔬菜和燕麦可能是有益的食物,是因为它们都是富含可溶性纤维是消化系统更容易处理比不溶性纤维的。避免,白菜和豆类,因为这些食物可以引起腹胀。削减过咸的食物,因为它们会导致腹胀与水潴留有关。葵花子,南瓜种子是ω- 6脂肪酸的丰富来源,如果你有PMS你可能会在这些基本的物质缺陷。绿色蔬菜,面包和面食都是镁的好来源,这是正常激素功能的需要。如果缺乏镁,它可能会导致肌肉痉挛和疼痛。最后,月见草油胶囊,每天服用,已被证明,以帮助减少乳房不适。打击注意力不集中和疲劳的食物如果你无法集中,一般都感觉累了所有的时间,你可有贫血。这是通过铁的摄入和差的人吃很少或根本没有肉(素食者和严格素食者),特别是在风险造成的。另一组的人处于危险之中的妇女,其中包括少女。妇女月经每个月的失血,增加铁的妇女的要求。尝试吃红肉,如果你喜欢,肝脏是一个真正的铁的良好来源。改善睡眠的食物你的睡眠如何可以取决于你吃什么。尝试睡前的小餐或点心不到三个小时。您的咖啡因摄入量限制在一个晚上从茶叶,咖啡和软饮料。另一个技巧,以改善你的睡眠是限制你的酒精摄入量,在夜间和尝试睡前喝一杯热牛奶。。如果你饿着肚子上床睡觉,你可以吃但试着注意饮食,不避完全在夜间不进食。你的身体可能会在半夜醒来。经常锻炼身体,也将帮助你睡不好觉,但避免行使三个小时,然后再上床睡觉,因为这可以保持你清醒。食品,以帮助改善你的骨骼当我们变老了我们的骨骼减轻密度,增加骨折的风险。这就是所谓的骨质疏松症。 ,可以帮助的食物,如半脱脂牛奶,低脂酸奶和奶酪等乳制品。尝试每天有三个部分。油性鱼类如鲭鱼,沙丁鱼,鲑鱼和新鲜金枪鱼提供维生素D,帮助人体吸收钙更有效。如果你不喜欢油性鱼,蛋,黄油和强化人造黄油也是维生素D的良好来源
碳酸饮料,如可口可乐,最好避免,因为它们含有磷酸,有助于钙的损失,并因此增加了骨质疏松症的风险。有许多不同的食物可以治疗,在不同的条件和生命阶段;含有钙和维生素D的食物,在年时的骨骼尚未形成,这些人谁是疲倦,昏昏欲睡,可能是贫血的铁。
所以,不管你是从月经前期综合征或不眠之夜的痛苦,这是值得记住的食物有出一分力,帮助这些条件
Translated by Google Translate, Editted by me. Sorry for any translation errors. 由谷歌翻译,我稍加修正。如有错误与翻译误差敬请原谅。
PMS :经前期综合征