An Ounce Of Prevention Is Worth A Pound Of Cure!

Posts tagged ‘green leafy vegetables’

Eat Plenty Of Fruits and Vegetables For Better Vision

The nutritive Carotenoids found in green leafy vegetables and colored fruits, have been found to increase visual performance and may prevent age-related eye diseases, according to a study in the Journal of Food Science, published by the Institute of Food Technologists.

Authors from the University of Georgia compiled the results of multiple studies on the effects of the carotenoids lutein and zeaxanthin on visual performance. These carotenoids play an important role in human vision, including a positive impact on the retina.

After reviewing the various studies, the authors concluded that macular pigments, specifically lutein and zeaxanthin do have an effect on visual performance.

Lutein and zeaxanthin can reduce disability and discomfort from glare, enhance contrast, and reduce photostress recovery times. They can also reduce glare from light absorption and increase the visual range.

The research team noted that the study of the effects of lutein and zeazanthin are important because “it is clear that they could potentially improve vision through biological means. For example, a study conducted in 2008 suggests that the pigments protect the retina and lens and perhaps even help prevent age-related eye diseases such as macular degeneration and cataract.”

This article is for informational and educational purposes only; It is not intended to provide medical advice, diagnosis or treatment. Consult your doctor or healthcare professional.


Magnesium In The Diet May Reduce Risk Of Stroke

New Study Shows Risk for A Common Type Of Stroke Is Lower In People With More Magnesium in Their Diet calcium, magnesium

Appearing in the February Issue of The American Journal of Clinical Nutrition

People who eat more foods rich in the mineral magnesium (such as dark, leafy green vegetables, nuts, whole grains) appear to reduce their chances of having a stroke, a new study shows.


The link between dietary intake of magnesium and stroke risk was specifically strongest for ischemic stroke, which is when a clot blocks a blood vessel in the brain. Researchers found that the risk for ischemic stroke, the most common type of stroke in older people, was reduced by 9% for each additional 100 milligrams of magnesium a person consumed each day.


Regularly eating magnesium-rich foods also helped reduce the chances of  having any type of stroke. The study found that for every 100 additional milligrams of magnesium per day, people cut their risk of stroke by 8%.

The best natural sources for the magnesium are whole grain products, green leafy vegetables, nuts, and beans. Foods that supply 100 mg milligrams of magnesium a day include: one ounce of almonds or cashews, one cup of beans or brown rice, three-quarters of a cup of cooked spinach or kale, as well as one cup of cooked oat bran cereal.

For the research, Swedish scientists from the Karolinska Institute reviewed data from  seven previously published studies of magnesium intake and stroke. These studies were done between 1998 and 2011, and included more than 240,000 people.


In these studies, people aged 34 and older were followed from eight to 15 years. During  that time, nearly 6,500 people had a stroke. The average magnesium intake of all study participants ranged from 242 milligrams a day up to 471 milligrams daily.


In the U.S., the Recommended Dietary Allowance for magnesium is 420 milligrams (mg) per day for men aged 31 and older, and 320 milligrams daily for women in the same age range.

The study appears in the February issue of The American Journal of Clinical Nutrition. The research showed that people who had higher amounts of magnesium in their diets had a lower risk for stroke. This was true even when the scientists took into account  multiple other factors that may have confounded the results, such as  blood pressure, diabetes, age, smoking, high cholesterol, physical activity, vitamin -mineral supplementation,  other dietary factors, alcohol consumption, and family history of heart disease.

Although it’s still unclear exactly how magnesium reduces stroke risk, the researchers suggest that the benefits of this essential mineral may be related to its ability to lower blood pressure. Diets high in magnesium have also been linked with lower rates of type 2 diabetes, also a risk factor for stroke.


Thus, the study researchers recommend…  “Increased consumption of magnesiumrich foods such as green leafy vegetables,  beans, nuts, and whole-grain cereals appears to be prudent,”


An editorial on the study also encourages people at high risk for stroke to include more foods rich in magnesium in their diets. And it suggests that it’s time for a large study to test  whether taking magnesium supplements can help prevent stroke and heart disease in  adults at high risk for these health problems.   Source: American Journal Of Clinical Nutrition (published online)

Article “Dietary magnesium intake and risk of stroke; a meta-analysis of prospective studies”

Editorial “Magnesium for cardiovascular health: time for intervention”

This article is for informational and educational purposes only;  It is not intended to provide medical advice, diagnosis or treatment.  Consult your doctor orhealthcare professional.

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