COVER STORY
Each organ in the human body is perfectly designed to fulfil its role in synchronization with the other organs in order to give humans a completely healthy experience. If a single organ falls behind, the entire system is affected. This article discusses the nutrients required for the optimal performance and wellbeing of particular organs and the foods that contain them.
Vitamin A is an essential nutrient for photoreceptors in the eyes, responsible for determining the clarity of vision in dim light, thus the deficiency of vitamin A leads to night blindness. In order to get a sufficient dose of this powerful vitamin, beef liver, carrots, spinach, and sweet potatoes should be consumed regularly.
Vitamin C is known for preventing cataracts in the eyes. Some foods packed with vitamin C are broccoli, citrus fruits, and peppers. Vitamin E protects the eyes from damage and is found in nuts and seeds such as almonds, peanuts, and sunflowers seeds as well as in fruits such as avocado, kiwi, and mango.
Carotenoids lutein and zeaxanthin are vital for the wellbeing of the retina, in which they accumulate, and by filtering out harmful blue light, prevent age-related macular degeneration and other eye diseases. Broccoli, peas, orange peppers, and egg yolks all contain lutein and zeaxanthin.
Flavonoids are compounds that improve the function of the retinal ganglion cells – neurons which link the retina to the section of the brain that processes visual input. Dark chocolate and tea are amongst the foods that contain flavonoids.
For overall eye health and vision, omega-3 fatty acids are crucial. Fish such as salmon and mackerel and seeds such as flax and chia are excellent sources of omega-3 fatty acids.
Healthy skin and hair
Vitamin E contains anti-inflammatory properties that fight skin damage and the signs of aging such as fine lines and sunspots. Almonds, peanuts, olive oil, avocados, red bell peppers, and mangoes are foods containing vitamin E.
Vitamin C supports the production of collagen and protects against sun damage. Citrus fruits are the top sources of vitamin C. The EGCG in green tea has antioxidant, anti-inflammatory, and antimicrobial properties, thus this soothing drink helps to minimize acne by reducing sebum secretion. Green tea improves skin elasticity and hydrates it.
Foods containing zinc are excellent for hair. Zinc is needed for hair growth and tissue repair. Foods high in zinc are red meat, pumpkin seeds, chickpeas, yogurt, lentils, and mushrooms. Iron is also an essential nutrient for hair, deficiency of which can lead to hair thinning and loss. Beef, chicken, and fish, as well as dark leafy vegetables such as spinach are examples of iron-rich foods. A surprising food containing high levels of iron is the dried apricot, 100 grams of which give about 2.66 mg of iron.
Vitamin B7, also known as biotin, is extremely important for hair health. Foods such as beef liver, eggs, sweet potatoes, bananas, broccoli, and nuts are great sources of biotin.
Healthy bones
In order to build and maintain healthy bones, a diet sufficient in calcium and vitamin D is essential. Calcium forms the hard structure of the bones and is stored in them as a reserve during deficiency, while vitamin D helps in the absorption of calcium. Adults need about 1000 mg of calcium a day. Dairy products such as milk and cheese, vegetables such as broccoli and okra, and dried fruits such as figs and dates are excellent sources of calcium. Adults need about 600 IU of vitamin D per day. Beef and fish liver, egg yolks, and oily fish such as salmon and tuna are very good sources of vitamin D.
Muscles are made of proteins which are composed of amino acids. Out of the 20 amino acids, nine – known as essential amino acids – cannot be produced by the body and therefore must be attained through diet. Beef, chicken, fish, eggs, and milk are some examples of complete proteins, meaning they contain all nine essential proteins. Besides these, protein rich sources include beans, lentils, oats, and nuts, and seeds such as almonds, peanuts, and pumpkin seeds.
Magnesium and potassium in dark leafy vegetables such as spinach help regulate blood pressure by relaxing blood vessels and allowing better blood flow. Antioxidants in fruits such as berries help prevent artery damage. Avocado is a heart healthy food that is abundant in healthy fats, fiber, and several micronutrients that are associated with good cardiovascular health. Fiber – particularly soluble – rich foods maintain healthy cholesterol levels by reducing ‘bad’ cholesterol. Apples, carrots, oats, and kidney beans are some foods containing soluble fiber.
Proteins are also essential for good heart function and health. Legumes, a source of protein, promote heart health by reducing cholesterol and improving blood pressure. Studies have found that a diet rich in nuts results in a lowered risk of cardiovascular disease, coronary heart disease, and stroke.
Healthy stomach
A healthy gut requires an adequate amount of fiber in the diet. Fiber promotes digestion and a healthy gut microbiome. Foods containing fiber are whole grains such as oats, brown rice, and whole wheat bread; legumes such as beans, lentils, and chickpeas; and fruits and vegetables such as apples, carrots, okra, zucchini, and pumpkin.
Yogurt is a probiotic that contains healthy bacteria which improves stomach health, while bananas, onions, and garlic are some examples of prebiotics that feed the beneficial bacteria in the gut, facilitating their growth and activity.
The liver is responsible for carrying out more than 500 vital functions in the body. Foods rich in fiber, healthy fats, and antioxidants support and maintain the liver.
Cruciferous vegetables such as broccoli and cauliflower are good for the liver. They contain phytochemicals that support detoxification and possibly prevent liver diseases. Healthy fats such as those found in avocados, olive oil, and nuts help reduce inflammation in the liver.
Grapes contain an antioxidant called resveratrol. This may help prevent further liver damage in people with nonalcoholic fatty liver disease. Legumes such as beans, lentils, and chickpeas are sources of fiber and low in saturated fats, a winning combination for liver health. Garlic is another very good food for the liver. Its antioxidant and anti-inflammatory properties promote good liver health and reduce damage. Studies indicate that eating raw garlic twice or more per week reduces the likelihood of liver cancer.
Blueberries and strawberries are rich in a flavonoid called anthocyanin, which is a strong antioxidant. Anthocyanins reduce inflammation and mucus in the lungs and slow down the deterioration of the lungs due to aging.
Tomatoes are the top source of lycopene, a carotenoid which is linked to good lung health, particularly for young adults. Tomatoes and tomato products are known to improve airway inflammation in patients with asthma.
Beets contain nitrates which help relax blood vessels, reduce blood pressure, and optimize oxygen uptake in the lungs. Brazil nuts are rich in selenium that can reduce the risk of lung cancer and improve respiratory function. Ginger has anti-inflammatory properties that help to detoxify and eliminate pollutants from the lungs; it helps to unclog airways, relieving congestion.
Foods containing omega-3 fatty acids may slow age-related mental decline and help prevent Alzheimer’s disease. Not getting adequate omega-3s is linked to cognitive impairment and depression. Fatty fish such as salmon, tuna, and trout are a rich source of omega-3 fatty acids. Some research has indicated that individuals with diets high in fish have more gray matter in their brains. Gray matter contains nerve cells that control and regulate decision making, memory, and emotion.
Blueberries are rich in antioxidants which fight oxidative stress and inflammation, known to age the brain and develop neurodegenerative diseases. A compound in turmeric spice, ar-turmerone, may help brain cells grow and regenerate. Broccoli contains a high amount of vitamin K essential for forming sphingolipids, a type of fat that is found in high quantity in brain cells; it also contains sulforaphane, a compound that provides anti-inflammatory and antioxidant effects which help protect the brain against damage.
Pumpkin seeds are rich in micronutrients essential for the brain. They contain a significant amount of zinc, an element which assists in nerve signals. Deficiency of zinc has been linked to several neurological conditions such as Alzheimer’s and Parkinson’s disease. The seeds also contain magnesium, essential for learning and memory. Moreover, pumpkin seeds contain copper which the brain uses to control nerve signals.
Vitamin C is a powerful antioxidant that helps reduce the free radicals that damage brain cells. Additionally, vitamin C supports brain health during aging and may protect against conditions like major depressive disorder, anxiety, schizophrenia, and Alzheimer’s disease. According to one study, having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed. Citrus fruits, guava, strawberries, papaya, potatoes, red peppers, broccoli, and tomatoes are some examples of foods rich in vitamin C.
The nutrients in eggs are immensely beneficial for the brain. Eggs contain vitamins B6 and B12, essential for nerve function. Vitamin B12 is also involved in synthesizing brain chemicals and regulating sugar levels in the brain. Additionally, choline found in eggs is an essential micronutrient the body uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory. Eggs also contain folate, the deficiency of which is common in people with dementia.
Green tea is rich in polyphenols and antioxidants that are known to protect the brain from mental decline and reduce the risk of neurodegenerative disease. Moreover, green tea may also help improve memory.
For healthy kidneys, foods with high levels of sodium, phosphorus, and potassium are not ideal. These minerals can be harmful for kidneys, especially when consumed in excess. Vegetables such as cauliflower, eggplant, bell peppers, and cabbage contain good amounts of vitamins and minerals while having less potassium and phosphorus. Garlic and onions are also good for the kidneys. Proteins from lean meats and legumes, and healthy fats such as olive oil and oily fish, are also beneficial for kidneys. Fruits such as apples, berries, pineapples, and cherries are low in potassium and are therefore beneficial for the kidneys.
Remember to consume different types of food in moderation and to consult a doctor about your diet if you have any health conditions.