5 Most Important Nutrients for healthy eyes

List of 7 nutrient for healthy eyes

1. Vitamin A

Vitamin A is an essential micronutrient for healthy eyes. Our body doesn’t make it. So we should need to take it from food. Our body stored vitamin A in the liver until it required by the body.

It also helps in maintaining healthy eyes, teeth, skeletal and soft tissue, mucus membrane, and skin.

The scientific name of Vitamin A is Retinol because it produces the pigmentation in the retina in the eyes.

Food Rich in Vitamin A

Vegetarian Source

Vitamin A Per 100g
1. Carrots852 μg
2. Sweet potato961 μg
3. Broccoli77 μg
4. Spinach524 μg

Non-vegetarian source

Vitamin APer 100g
1. Beef liver9442 mcg
2. Liver sausage8384 mcg
3. Cod liver oil30000 mcg
4. King mackerel252 mcg
5. Salmon149 mcg

2. Omega 3

Omega 3 Fatty acids are the “building blocks” of fat. These essential nutrients are critical for the production and functioning of cells, muscles, nerves, and organs and maintaining healthy eyes.

Omega 3 is required for the production of hormone-like compounds that help regulate blood pressure, heart rate, and blood clotting.

Several studies show that omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome.
In a recent study of dry eyes induced in mice, omega-3 fatty acid ALA led to a significant decrease in dry eye signs and inflammation associated with dry eye.

Food Rich In Omega 3

Vegetarian source

Omega 3Per 100g
1. Flax seed22813 mg
2. Walnut9080 mg
3. Chia seed17830 mg
4. Avocado111 mg

Non-vegetarian source

Omega 3Per 100g
1. Salmon2260 mg
2. Herring2366 mg
3. Mackerel5134 mg
4. Sardines2205 mg
5. Oyesters435 mg

3. Vitamin C

Vitamin C is a water-soluble vitamin and a powerful antioxidant. It is essential for healthy eyes.

this is required for the production of collagen, a protein that provides structure to your eye, particularly in the cornea and sclera.

Several observational studies suggest that vitamin C may help lower your risk of developing cataracts, a condition that causes your eye to become cloudy and impairs vision.

Some studies suggest that long-term consumption of vitamin C also may reduce the risk of forming a cataract and vision loss from macular degeneration.

The research into taking this nutrient for cataracts shows that 300 mg daily is the minimum to prevent cataracts.

Food Rich In Omega 3

Vegetarian source

Vitamin C Per 100g
1. kiwi fruit93 mg
2. Guava228 mg
3. Strawberries59 mg
4. Papaya61 mg
5. Orange53 mg
6. Broccoli89 mg

4. Vitamin E

Vitamin E is a powerful antioxidant. It is a fat-soluble vitamin. It may help protect your cells from free Radicles.

A 2014 review looked at studies linking vitamin E to the prevention of cataracts.

Some studies found that lens clarity was better in people who took vitamin E supplements

Food Rich In Vitamin E

Vegetarian source

Vitamin EPer 100g
1. Sunflower seeds36 mg
2. Almonds26 mg
3. Peanuts5 mg
4. Avocado2 mg

Non-vegetarian source

Vitamin EPer 100g
1. Rainbow trout2.8 mg
2. Abalone4 mg
3. Snail5 mg
4. Octopus1 mg

5. Zinc

Zinc is a trace mineral. It is essential for healthy eyes, immune system, brain, and other body parts.

It plays a vital role in bringing vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.

The recommended daily dose of zinc needed in your daily diet is 8 milligrams per day for women and 11 milligrams per day for men.

Food Rich In Zinc

Vegetarian Source

ZincPer 100g
1. Oatmeal1 mg
2. Low-fat yogurt1 mg
3. Hemp seeds10 mg
4. Shiitake mushroom1 mg

Non-Vegetarian Source

ZincPer 100g
1. Oyster61 mg
2. Chicken2 mg
3. Beef12.3 mg

What is Spirulina? | Health benefits of Spirulina

Spirulina is among the world’s best supplements.

Research suggests that it contains various nutrients, antioxidants and inflammation-fighting properties which may benefit your body and brain.

It is a natural “algae” powder that’s incredibly high in protein and a decent source of antioxidants, B-vitamins and other nutrients and an excellent source of vegan protein.

It an excellent supplement for people on vegetarian or vegan diets.

When harvested correctly from non-contaminated ponds and water bodies, it’s one among the foremost potent nutrient sources available.

It is a type of Cyanobacteria that contains a variety of nutrients, including B vitamins, beta-carotene, and vitamin E.

The high concentration of protein and iron also makes it ideal during pregnancy, after surgery, or anytime our body needs immune recovery.

Health Benefits Of Spirulina

These are five health benefit of Spirulina

1. Most Nutrient Dense Food

It was consumed by the traditional Aztecs but became popular again when NASA proposed that it can be grown in space to be used by astronauts.

A standard dose of Spirulina is 1–3 grams per day, but doses of up to 10 grams per day are used effectively.

Spirulina contains excellent quality of protein as excellent as eggs. It has all the essential amino acids that your body needs.

It also contains vitamins B-6, A, and K, Thiamin, riboflavin, niacin, folate, and 

Taking this, as a part of a diet, may help an individual to stay well-nourished.

The Proper concentration of protein and vitamins in Spirulina make it most nutrient-dense food on the earth

• Protein: it’s considered an excellent source of high-quality protein and is usually compared to eggs for the quantity of protein per gram. 

• Vitamin B1: Also called Thiamin, this vitamin is vital for the digestion of fats and proteins. It’s often taken for increased energy, eye health, brain function and for improving nerve functioning.

• Iron: It could be a perfect food for vegetarians and vegans because it’s one among the purest plant sources of iron. Even for people who consume meat, it’s a highly absorbable type of metal that’s gentle on the gastrointestinal system.

• Calcium: It is additionally incredibly high in calcium with over 26 times the calcium in milk.

It includes vitamins B1, B2, and B3, iron, magnesium, and potassium. Studies show it is one of the most nutrient-dense foods. There’s, qualifying it for full-blown superfood status. But research also says that not all Spirulina has an equivalent amount of benefits. Some of its sources are better than others.

2. Powerful Antioxidant

It is an incredible source of antioxidants, which may protect against oxidative damage.

Oxidative damage can drive chronic inflammation, which contributes to cancer and other diseases.

Its main active component is termed phycocyanin. This substance also gives Spirulina its unique blue-green colour.

Phycocyanin can fight with free radicals and inhibit the production of inflammatory signalling molecules, providing impressive antioxidant and anti-inflammatory effects.

Due to decades of research, many folks understand the importance of consuming enough antioxidants from natural sources, and Spirulina may be a great choice.

It was tested by an independent laboratory and found an ORAC (Oxygen Radical Absorbance Capacity) of over 24,000, which is 4x the ORAC score of blueberries. The ORAC score usually helps to measure antioxidant ability and concentration in various foods.

3. Helps In Fighting Allergies

Allergic rhinitis is triggered environmental allergens by pollen, animal hair, wheat dust and cause itching in your nasal pathway

It is a popular alternative treatment for symptoms of allergic rhinitis, and there’s evidence that it may be useful.

When someone has allergies to pollen, dust, or pets, the inner part of their nose may swell. There’s some evidence that Spirulina could help improve the symptoms of this condition

A 2011 study shows that there is a decent amount of evidence for the positive effects of Spirulina on allergic rhinitis, but that more extensive trials are needed before researchers know actuality impact.

According to 2013 study Spirulina can relieve nasal inflammation and reduce histamine within the body. Compared to a placebo.

4. Lowers Blood Pressure

High blood pressure may be the primary driver of hundreds of serious diseases, including chronic kidney disease, heart attacks, strokes.

While 1 gram of Spirulina is less effective, a dose of 4.5 grams per day has been shown to lower blood pressure in individuals with normal levels.

This reduction is assumed to be driven by increased production of nitric oxide, a signalling molecule that helps your blood vessels relax and dilate.

A small-scale 2016 study found that eating Spirulina regularly for three months reduces blood pressure of the body after they were overweight and had hypertension.

Spirulina increases the production of nitric oxide in the body, That way, blood flows more smoothly, and therefore the heart doesn’t need to work as hard.

5. Promote Hair Growth

Spirulina contains vitamins A, B5, and B8, β-carotene, manganese, and zinc. These all have properties known to regrow damaged hair and promote regrowth, and it also limits hair loss and white hairs. They also make hair smoother and shinier.

Health Benefits of Dragon Fruit

The tropical fruit is known for its usage in a popular Starbucks drink called the Mango Dragon Fruit Refresher, which is made up of both mango and dragon fruit flavours with slices of the dried dragon fruit.

The ingredient has caught the attention of intrepid eaters and has gained popularity recently.

The superfood goes by various names such as cactus fruit, dragon pearl fruit, and pitahaya or pitaya.

The dragon fruit that comes from the cactus family it has a spiky exterior and is grown on climbing vine-like plants.

The fruit grown mostly in dry seasons is native to Southeast Asia, but today the produce is cultivated in South Florida, Caribbean, and Hawaii, among other places.

The fruit has many health benefits because it holds a rich nutritional profile, with 100 grams of the fruit containing 8 percent of the daily value of riboflavin and 10 percent of magnesium, apart from 3 grams of dietary fiber.

The following are some of its advantages.

1. Improves Immune function

Dragon fruit is full of flavonoids and antioxidants that kill harmful radicals and improve immunity. Also, dragon fruits are a much better source of vitamin C than carrots.

The fruit also has B vitamins, calcium, phosphorus, niacin, and fibre, which all collectively contribute to increasing immune function.

2. Treat Diabetes

Dragon fruits are a rich source of fibre, which helps in maintaining healthy blood sugar levels.

It is also capable of reducing oxidative stress that is considered to be one of the root causes behind insulin resistance in type 2 diabetes.

One study found that obese mice, when fed with dragon fruit, reduced the risk of diabetes.

3. Improves Heart Function

A particular study conducted on animals that were carried in the Journal of Pharmacognosy Research found dragon fruit consumption helped reduce bad cholesterol and increase good cholesterol.

Therefore, dragon fruit can be consumed to lower cholesterol levels.

The black seeds present inside the fruit also have enough omega fatty acids to reduce triglycerides and improve cardiovascular function.

4. Cancer Prevention

Dragon fruits are a potent source of Lycopene, which can lower the risk of prostate and ovarian cancers.

According to several studies. Free radicals are also killed by a sufficient amount of antioxidants, thereby preventing cancer.

Vitamin D: Deficiency, Dosage and Sources

What is Vitamin D?

The scientific name of vitamin D is Cholecalciferol. It is a fat soluble vitamin. Vitamin D is required for bone growth and calcium metabolism. Vitamin D plays an important role in the absorption of dietary calcium from the intestine and its deposition in bone. Gross deformities of bone may therefore result if enough vitamin D is not available to the body.

How it works in our body

Vitamin D (cholecalciferol) does not act directly to discharge its functions in the body. Recent studies have shown that it is first converted into 25 hydroxy cholecalciferol in the liver and subsequently to 1,25-dihydroxy cholecalciferol (1,25 DHCC) in kidney. 1,25-DHCC is the active form of the vitamin which functions in the body. Apart from the lack of vitamin D, a deficiency in the conversion of the vitamin D to its active form can also cause rickets/osteomalacia. Vitamin D acts like a hormone in the body.

Causes of vitamin D deficiency

Deficiency of vitamin D occur when you are not taking recommended level of vitamin D as per time.
Certain people given below are at higher risk of vitamin D deficiency:

  1. who spent very less time in sunlight or keep themselves covered when outside.
  2. People who are bound to stay at closed spaces due to their work or something.
  3. People with very dark skin may have vitamin D deficient.
  4. People who eat less dairy products or are lactose intolerant.
  5. Who have certain medical conditions like bowel disease may be vitamin D deficient.
  6. Overweight people.
  7. Older adults.

Disease due to vitamin D deficiency

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Rickets is a disease of children in growing years caused by the deficiency of vitamin D and calcium. This disease leads to the softening and distortion of bones, weaker bones with abnormal shape and fracture.

Vitamin D or cholecalciferol is formed in the skin by the ultraviolet rays present in sunlight which converts a cholesterol derivative (β-dehydrocholesterol) present in the skin to vitamin D(cholecalciferol). Therefore, rickets do not generally occur in children normally exposed to sunlight, but may develop among those who live in dark and dingy households. This deficiency occur in temperate climates where exposure to sunlight is limited, unless vitamin D is obtained through food.

Probably, minor degree of rickets is more common in infants and young children. Malnourished children with protein deficiency may also develop rickets probably due to poor conversion of vitamin D to the active form of vitamin D. The most in expensive way to get vitamin D is exposure to sunlight which is freely available in plenty, particularly in tropical countries.


It is the abnormal softening of bones caused by deficiencies of vitamin D or calcium or phosphorus. Osteomalacia manifests itself initially as pain in bones, usually starts during pregnancy when the demand for calcium is
raised to meet the increased need of the growing foetus in the womb. After the child birth, the disease may regress but it may recur in a more severe form in the subsequent pregnancies. Ultimately, the bones of the victim may become so bent that the woman is unable to stand upright and distortion of the pelvis may cause child birth very difficult. A good supply of vitamin D during pregnancy benefits the mother and helps satisfactory development of the infant.


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AgeRcommended amount of vitamin D per day
0 to 1 year400 IU
1 to 70 years600 IU
over 70 years800 IU

IU- interantional units

This requirement may be obtained in great measure in tropical countries through exposure to adequate sunlight. In those cases where vitamin D requirement is not met through adequate exposure to sunlight or due to metabolic or genetic reasons, supplementation of vitamin D may be necessary. One gm of pure vitamin D is equivalent to 40 million IU, i.e., (400 IU= 10 μ g) of the vitamin. People who take certain medications or have specific medical conditions, such as osteoporosis, may have different vitamin D or calcium needs and should speak to their health care provider.


Excessive intake of vitamin D can lead to toxic symptoms, which include irritability, nausea, vomiting and constipation. Cases of toxicity in children have been reported even with prolonged daily intake of a dose as low as 1000 IU.

Sources of vitamin D


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It is the cheapest and biggest source of vitamin d. It is available almost every part of the globe. Sunlight spurs the body to make vitamin D. But because of the skin cancer risk, it is not recommended to everyone. However, a small amount of sun exposure without sun screen can be beneficial to health. About 20 to 25 minutes of exposure a day is helpful and enough. If we are at higher latitudes, sun alone can not provide your daily needs of vitamin D. This process is less efficient with age so if you are older then you may see a doctor instead of sun.

Non vegetarian sources :

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Fish – Fish can be a good source of vitamin d. common fish includes tuna, salmon, trout, mackerel and eel. Fresh fish aren’t the only way to take vitamin D, yo can get vitamin D from a can too. Canned fish like sardine and tuna are less expensive than fresh fish and have a good dose of vitamin D. they contain about 150 IUs per 4 ounces.

Egg Yolks – eggs are very convenient to get vitamin d. we can have egg in breakfast, lunch and dinner. But keep in mind that we have to consume full egg not just egg white. One egg yolk will give you about 40 IUs but try not to take all of your vitamin D just from eggs because one egg contains about 200 milligram of cholesterol and we should not consume more than 300 milligram of cholesterol a day for a good heart.

Vegetarian sources

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Fortified milk – 8 ounces of milk contain at least 100 IUs of vitamin d and 6 ounces of yogurt contain 80 IUs.

Soy yogurt – soy yogurt fortified with vitamin D has 80 UI of vitamin D in 150 gram.

Fortified cereals – you can get a part of your daily vitamin D from low calorie cereals.

Dietery supplements :

Vitamin D3

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In dietary supplements, vitamin D is available in two forms, they are vitamin D2 (ergocalciferol) and vitamin D3(cholecalciferol). But, vitamin D3 is more beneficial than vitamin D2. Before taking a vitamin D supplememt, make sure that other supplement or medication you are taking contain vitamin D. Some calcium supplements also have vitamin D in it.

You can buy vitamin D3 (5000 IU) here

To buy a high dose of vitamin D3 (once a week), check here.

It is recommended that you consult to your health care provider before taking these supplements.

Cod liver oil

Cod liver oil is well known for its naturally occuring omega 3 fatty acid vitamin A and vitamin D3. Vitamin A is essential for normal vision and vitamin D for healthy bones.

check price here.

Or check price here.

Everything You Need To Know About Electrolytes

Our body contains a large number of elements all of which are essential for some function or the other. Major elements like Sodium(Na), Potassium(K), and Magnesium are essential as electrolytes to maintain electrolyte balance. Many of these elements are present in adequate amount in normal diet so that we do not encounter their deficiencies in the population.

Electrolytes play an important role in proper hydration. These essential minerals maintain pH levels in the blood, transmit electrical to our nerves and muscles and balance fluids in our body.

Almost every runner needs electrolyte but most of them do not know what are these and how to use them. During exercise, sodium, potassium and chloride are lost in large quantities through sweat. As quantity of these electrolytes decrease in our body, our muscle function can decrease and our body can have difficulty absorbing minerals and fluids. During exercise, we must make sure that our body don’t lose more than 1 per cent of our body weight during exercise. If we are losing more than 1 per cent, let’s say 2 per cent, then we are very much dehydrated and it is important to recover them with fluids and electrolytes within a couple of hours.

Given below are the brief description of important electrolytes in our body :


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Potassium and sodium are important constituents of fluids present outside and within the cell. Proper concentration of these electrolytes inside and outside the cell is important to maintain osmotic balance and keep cell in proper shape.

In plant foods, potassium is present in higher concentration than sodium by a factor of 10 to 50 fold. Plant foods are indeed the rich source of potassium. The exact requirement of potassium is not known but potassium preset in foods is probably adequate to meet the daily requirement.

Sources of potassium are:



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Sodium is lost in urine and particularly in sweat as sodium chloride. It helps with fluid retention and cell function. Sodium present in foods is not adequate to meet the requirements. Hence sodium chloride i.e., salt has to be included in the diet. Besides imparting taste of food, salt provides necessary amount of sodium required by the body. The exact amount of sodium required in a tropical country is not certain. The daily intake of salt may be as high as 20 gram, the average being around 15 gram per adult . In view of the association of hypertension with high salt intake, a lower intake of 8 to 10 gram per day may be advisable. Under conditions of excessive sweating as in summer and for those who work in hot environment, a still higher intake may be necessary.

Sources of sodium are :

White salt
Canned vegetables
Whole grain bread
Cottage cheese


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Magnesium is present in small concentration in all cells and is required for cellular metabolism. It is also present in bone along with calcium.
magnesium share many of the properties of calcium so far as absorption and metabolism and tissue distribution are concerned. It helps in muscle function. magnesium is also implicated to have a role in cardiovascular disease.

Dietary intake of magnesium to maintain balance is around 350 mg per day. cereals, pulses and nuts contain 40 to 200 mg per 100 gram. Magnesium content of food is generally much higher than Calcium. Green leafy vegetables are also good source of magnesium. Diets based on cereals, pulses, and vegetables can provide adequate amount of magnesium to meet the requirements.

Sources of magnesium are :

Dark and green leafy vegetables

What Is Protein & Why Do We Need It ?

Proteins are macro nutrients and are vital to any living organism. Proteins are the important constituent of tissue and cells of the body. They build the important component of muscle and other tissues and vital body fluids like blood. Protein supply the body building material and make good the loss that occur due to wear and tear of muscle fiber. Proteins, as antibodies, help the body to fight against infection. The proteins carry out many metabolic process in the body in form of enzymes and hormones. Thus, proteins have wide range of functions essential for living organism.

Proteins required by the body should be supplied in adequate amount in the diet. The dietary proteins are broken down into amino acids and absorbed as such, these amino acids derived from the dietary proteins are used by the body for various functions like tissue building. The amino acids which are not used for protein synthesis are broken down to provide energy, 1 gram of protein giving rise to 4.2 kcal.

If the diet does not contain adequate carbohydrate and fat to provide energy, dietary protein may be broken down to provide energy which is a wasteful way of using protein.

All foods except refined sugar, oil and fats contain protein to varying degree. some foods contain a high amount of protein and can classified as protein rich food. examples of such food are animals food like meat, fish, egg and plant foods like pulses, oil seeds and nuts

Protein And Amino Acids

Amino Acids are the building block of proteins. there are 19 of them in proteins, 9 of them are designed as “essential amino acids”, since they cannot be synthesised in the body the rest of the amino acids are called “non essential amino acids” as they can be formed in the body by inter conversion of other essential amino acids .

These amino acids are Alanine, Valine, Arginine, Tyrosine, Asparagine, Tryptophan, Cysteine, Threonine, Aspartic acid, Serine, Glutamic acid, Proline, Glutamin, Phenylalanine, Glycine, Methionine, Histidine, Lysine, Isolucine, Lucine.


The requirement of proteins depend upon the its quality. The higher the quality, lower the requirement and vice versa.

The requirements are generally determined in terms of egg . The adult requirement of egg protein is 0.7 gram per kg of body weight while requirement in terms of mixed vegetables is 1.0 gram per kg of body weight.

it is to be expected that children require more protein per kg body weight than adults do. Thus, a young child of 1-2 years require 1.2 gram egg protein /kg or 2.0 gram of mixed vegetables protein per kg . Likewise, protein needs of women are greater during pregnancy and lactation than during non lactating state.


  • Loss of muscle mass.
  • Edema.
  • Thin hair.
  • Fatty liver.
  • Higher risk of bone fractures.
  • Stunted growth in children.
  • weak immune system
  • Constant craving.


  • Eggs
  • Dairy Products
  • Fish and Sea food
  • Chicken and Turkey
  • Soya
  • Nuts and Seeds
  • Pork
  • Beans and Pulses