How to Eat Wisely to See Better
By Sandy Schroeder
Most of us have annual eye checkups, avoid smoking and protect our eyes from the sun, to preserve our vision. But keeping our vision healthy, and protecting our eyes from degenerative diseases like cataracts, glaucoma and age-related macular degeneration means we also need to eat foods that are loaded with nutrients that are good for the eyes.
According to the American Optometric Association, there are several vision rich nutrients that should be on our table every day. Many of these nutrients turn up in foods that are probably already on our shopping lists.
Vitamin A - This key anti-oxidant protects the eyes as we age. Choose apricots, carrots, cantaloupe, raw red peppers, mangos, sweet potatoes, spinach or ricotta.
Lutein and Zeaxanthin Antioxidants – Found in dark leafy greens, these antioxidants will protect the optic nerve to avoid glaucoma, a leading cause of blindness. Take your pick from Brussels sprouts, collard greens, broccoli, squash, kale, corn, eggs, nectarines, papayas, and romaine lettuce.
Omega-3 fatty acids - These are the good fats that protect the heart, and also protect the eyes from serious vision problems, such as age-related macular degeneration. Omega-3s are also natural anti-inflammatories for dry eyes.
Good sources include flaxseed, flaxseed oil, salmon, sardines, halibut, walnuts and tuna. You can find ground flaxseed in the market to stir into your morning oats, or use flaxseed oil to whip up a healthy salad dressing.
Vitamin C – Lowering your risk for cataracts starts here. Actually Vitamin C is a strong antioxidant that safeguards cells throughout the body. Pick oranges, grapefruit, strawberries or kiwi fruit.
Vitamin E – Choose sunflower seeds, almonds, pecans and vegetable oils.
The American Optometric Association also recommends you talk with your doctor about these nutrients when you go in for a checkup to key in on the ones you may need the most.
To keep all of these healthy foods interesting, you might check sites like Epicurious.com for fresh salad ideas, savory grilled salmon recipes, or spicy soup choices.
One of my favorites recipes for sweet potatoes begins with grated sweet potato that is sautéed in olive oil along with spicy jalapenos and chopped green onions. Or, you can slice the potato into fries, add olive oil and bake them in the oven. Or fold cooked sweet potato chunks into black bean tacos. The more recipes you find the more likely you will keep these key nutrients on your table.
