MORE ON EYES AND AGING

 Have you ever considered your eye health, just like other body parts, need a well-rounded diet and yes, even exercise to maintain their healthy status? Notice the above sentence states a 'well-rounded' diet. According to Dr. Craig W. See, an ophthalmologist, no single food - and that includes carrots - are the perfect food for the eyes. The doctor does suggest eating, what he calls superfoods, daily. This list includes:

• Eggs, they reinforce retina health as well as containing lutein and zeaxanthin which help protect against cataracts and age-related macular degeneration (Macular degeneration is the leading cause of vision loss in people over age 60.
• Vitamin C foods help prevent cataracts. You already know most Vitamin C foods but consider strawberries and citrus fruits daily. Red bell peppers are one of the foods highest in vitamin-C.
• Vitamin E foods that also help fight macular degeneration. Spinach and almonds are good choices.
• Carrots are high in Vitamin A, a vitamin that supports eye health.

Our next post will give other suggestions to help maintain eye health.

 

ANOTHER REASON TO EAT THOSE LEAFY GREENS - EYE HEALTH

Leafy greens are so good for us, but many people refuse to eat them. There are many ways to incorporate them into your diet and here's another good reason to do so. Leafy greens are good for eye health. Too often we neglect to think about eye health until we experience a problem. Our eyes need to be healthy as almost everything we do involves our eyes. Leafy greens such as turnip greens, spinach, and kale are rich in lutein. Lutein is an antioxidant that is thought to protect eye tissue from sun damage and reduce our risk for age-related macular degeneration. Macular degeneration is the leading cause of vision loss in older persons. Studies have shown that as little as 6mg of lutein per day lowers one's risk of macular degeneration. If you do not like to eat leafy greens consider adding spinach leaves to sandwiches, adding greens to smoothies, soups, casseroles, etc. However, you choose to use them, just make sure to include them in your diet regularly.

turnip greens

ADVANTAGES OF A DIET HIGH IN CAROTENOIDS

 Research a few years ago suggested that eating more foods high in carotenoids may help to prevent excess fat storage, especially in the area of the belly or midsection. It is well known in the medical community that leaner people have higher blood levels of carotenoids. 

The Nurses' Health Study a few years ago that followed more than 1,000 women and men for over 35 years found those who ate a diet high in carotenoids lowered their risk of advanced macular degeneration by 25 to 35 percent.

Looking for foods high in carotenoids? Go orange such as orange bell peppers, carrots, acorn squash, and other brightly colored veggies and fruits.

BENEFITS OF COLORFUL FRUITS AND VEGETABLES

There is more to colorful fruits and vegetables than just making your plate look pretty!  Karen Ansel, a registered dietitian and spokesperson for the American Dietetic Association, states that you get a better mix of nutrients by eating produce in a variety of shades thanks to the unique combination of vitamins, antioxidants, and natural chemicals behind the bright colors.  Research proves these colorful inducing compounds help to ward off disease, slow the aging process, and boost overall general health.  A few examples of some of these benefits are listed below:

Reds - a handful of cherries, fresh or dried, eaten an hour before bedtime can increase your level of melatonin helping you to fall asleep quicker and rest better.

• The lycopene in tomatoes gives them their red shade and guards against cancer.  Cooking increases the lycopene in tomatoes.
• Red bell peppers are full of lutein, a compound that can reduce the risk of macular degeneration and improve vision. Red bell peppers are very high in vitamin C. Higher than citrus fruits.
• Yellows - Corn, and this is probably a surprise, is rich in beta-cryptoxanthin. People who eat foods rich in beta-cryptoxanthin regularly reduce their risk of lung cancer by 27%.
• Bananas - Rich in potassium, bananas help to stave off cardiovascular disease and also help to regulate blood pressure.
• Pineapple - Just one cup of pineapple gives you 128% of the recommended daily allowance of manganese.  Manganese is an essential nutrient that takes cancer-causing free radicals out of cells.
• Remember this is not a complete list, just a partial list to show how important these colorful fruits and vegetables are to our diets.  Tomorrow's post will discuss other colors.

file photo for reference

AVOCADOS FOR THE EYES

Avocados have the highest quantity of the carotenoid lutein of any fruit. Lutein protects against macular degeneration, a leading cause of blindness, and cataracts. If you aren't currently including avocados in your diet, it would be a good idea to do so.