Nutrition- fruits, vegetables improve eyesight, boost immunity
May 31, 2009
ALTHOUGH most people associate the benefits of vitamin A with eyesight, the nutrient is actually crucial for many other body functions. In addition to vision, it strengthens one’s immunity, bone growth and cells. <br>
By Rebecca Harshbarger
ALTHOUGH most people associate the benefits of vitamin A with eyesight, the nutrient is actually crucial for many other body functions. In addition to vision, it strengthens one’s immunity, bone growth and cells.
Even though the vitamin is available in a wide range of meats, fruits and vegetables, 50% of Ugandan women suffer from vitamin A deficiency, as well as 30% of children.
The vitamin keeps the immune system healthy by making white blood cells, particularly lymphocytes, fight off infections.
Diets that are deficient in vitamin A can lead to frequent colds or other illnesses, since the deficiency weakens one’s immune system.
Every year, between 10,000 and 60,000 children die in Uganda from vitamin A deficiency-related illnesses, according to the Ugandan Bureau of Statistics.
“Vitamin A boosts the immune system, improves the formation of bloodcells and helps with tissue growth,†says Gloria Kirungi, a nutritionist at Mildmay Centre, Lweza, on Entebbe Road.
“It improves the eyes, skin and detoxifies the body as an antioxidant.â€
Vitamin A contributes to a healthy vision, particularly night vision. When you are navigating late at night or in the early morning, you can thank this specific nutrient for making your eyes strong.
It also protects the linings of the eyes, making it harder for harmful bacteria to enter the body and cause infections.
Additionally, the vitamin makes it harder for bad bacteria to enter by making one’s skin stronger.
There are two types of vitamin A. One type is found in animal products, called preformed vitamin A, and is the easiest for the body to absorb and use.
The best sources of preformed vitamin A are beef and chicken, liver, red meat, eggs and whole milk.
Even though the rolex you eat for dinner might seem junky, the eggs are actually an excellent source of vitamin A.
The best way to include vitamin A in your diet is to regularly eat liver, which is rich in vitamin A.
The second type of vitamin A is called provitamin A cartenoid, which is converted into vitamin A in the body, and derived from plants.
Although it is more efficient for the body to use the first type of vitamin A, the second type is still very beneficial for the body.
This type is found in dark, leafy vegetables, such as nakati, buga and dodo, as well as yellow, orange, and red-coloured fruits and vegetables like mangoes, pumpkins, tomatoes, paw paws and carrots.
“Vitamin A is readily available,†says Kirungi. “If you go to the market, those colourful fruits are relatively cheap and available. If one has a challenge of getting meat, you can just go for the vegetable source.â€
However, Kirungi is concerned that those taking vitamin A from leafy vegetables might be preparing them in a way that sacrifices a lot of nutrients while cooking.
The best way to preserve nutrients is to wash the greens when you get them from the market, to remove any dust or dirt and steam them.
Boiling is another option, but one must serve the greens with the water used, since most of the nutrients are absorbed by the water.
If you dump the water used to boil the greens, most of the vitamin A, as well as other nutrients, will be lost.
Frying greens at high temperatures will erase most of their natural nutrients, so steaming or boiling is the best.
For families struggling with the high cost of living, Kirungi recommends urban farming. Families can take a small plot of land, divide it into six squares and plant seeds for a small number — but wide range of fruits and vegetables.
When food is transported to the market, fruits and vegetables lose their nutrients due to exposure to sunlight and rain.
“Rain, water and sunlight causes fruits to lose over 60% of its vitamins,†says Kirungi.
Food grown directly in the garden will have much higher amounts of Vitamin A, as well as other nutrients, than fruits and vegetables purchased in town.
Some of Kirungi’s clients grow various foods on their verandahs, filling charcoal bags with soil and mixing with seeds and water.
ALTHOUGH most people associate the benefits of vitamin A with eyesight, the nutrient is actually crucial for many other body functions. In addition to vision, it strengthens one’s immunity, bone growth and cells.
Even though the vitamin is available in a wide range of meats, fruits and vegetables, 50% of Ugandan women suffer from vitamin A deficiency, as well as 30% of children.
The vitamin keeps the immune system healthy by making white blood cells, particularly lymphocytes, fight off infections.
Diets that are deficient in vitamin A can lead to frequent colds or other illnesses, since the deficiency weakens one’s immune system.
Every year, between 10,000 and 60,000 children die in Uganda from vitamin A deficiency-related illnesses, according to the Ugandan Bureau of Statistics.
“Vitamin A boosts the immune system, improves the formation of bloodcells and helps with tissue growth,†says Gloria Kirungi, a nutritionist at Mildmay Centre, Lweza, on Entebbe Road.
“It improves the eyes, skin and detoxifies the body as an antioxidant.â€
Vitamin A contributes to a healthy vision, particularly night vision. When you are navigating late at night or in the early morning, you can thank this specific nutrient for making your eyes strong.
It also protects the linings of the eyes, making it harder for harmful bacteria to enter the body and cause infections.
Additionally, the vitamin makes it harder for bad bacteria to enter by making one’s skin stronger.
There are two types of vitamin A. One type is found in animal products, called preformed vitamin A, and is the easiest for the body to absorb and use.
The best sources of preformed vitamin A are beef and chicken, liver, red meat, eggs and whole milk.
Even though the rolex you eat for dinner might seem junky, the eggs are actually an excellent source of vitamin A.
The best way to include vitamin A in your diet is to regularly eat liver, which is rich in vitamin A.
The second type of vitamin A is called provitamin A cartenoid, which is converted into vitamin A in the body, and derived from plants.
Although it is more efficient for the body to use the first type of vitamin A, the second type is still very beneficial for the body.
This type is found in dark, leafy vegetables, such as nakati, buga and dodo, as well as yellow, orange, and red-coloured fruits and vegetables like mangoes, pumpkins, tomatoes, paw paws and carrots.
“Vitamin A is readily available,†says Kirungi. “If you go to the market, those colourful fruits are relatively cheap and available. If one has a challenge of getting meat, you can just go for the vegetable source.â€
However, Kirungi is concerned that those taking vitamin A from leafy vegetables might be preparing them in a way that sacrifices a lot of nutrients while cooking.
The best way to preserve nutrients is to wash the greens when you get them from the market, to remove any dust or dirt and steam them.
Boiling is another option, but one must serve the greens with the water used, since most of the nutrients are absorbed by the water.
If you dump the water used to boil the greens, most of the vitamin A, as well as other nutrients, will be lost.
Frying greens at high temperatures will erase most of their natural nutrients, so steaming or boiling is the best.
For families struggling with the high cost of living, Kirungi recommends urban farming. Families can take a small plot of land, divide it into six squares and plant seeds for a small number — but wide range of fruits and vegetables.
When food is transported to the market, fruits and vegetables lose their nutrients due to exposure to sunlight and rain.
“Rain, water and sunlight causes fruits to lose over 60% of its vitamins,†says Kirungi.
Food grown directly in the garden will have much higher amounts of Vitamin A, as well as other nutrients, than fruits and vegetables purchased in town.
Some of Kirungi’s clients grow various foods on their verandahs, filling charcoal bags with soil and mixing with seeds and water.