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THE
EYES HAVE IT! KEEP YOUR EYES HEALTHY
December 2005
Eventually our eyes do wear out but vision loss is not inevitable. The
right foods and nutrients may keep our eyes younger as we age. There is
growing research linking healthful eating with healthy eyes that - start
at an early age! Antioxidant vitamins, minerals and phytonutrients found
in fruits and vegetables may help to lower the risk of eye diseases strongly
linked to aging. The type and amount of fat we eat may have an impact
on our eyes as well. Let’s see how we can keep our eyes healthy…
ARMD it is the leading cause of blindness in older Americans. Risk factors
we can’t control are; family history, older age, light colored eyes,
skin and hair. But we can improve other risks by eating a healthful diet,
not smoking, wearing protective eyewear, brimmed hats and lowering blood
cholesterol levels.
COUNTERACTING
CATARACTS
Cataracts are the leading cause of visual impairment. Risk factors we
can’t control include; age, family history, ethnicity and gender.
A healthy diet rich in antioxidant vitamins– C and Vitamin E, phytonutrients
–lutein & zeaxanthin may help protect the development as well
as slowing the progression of cataracts.
GLAUCOMA
Glaucoma is the leading of cause of blindness. It seems that consuming
polyunsaturated fats, those found in vegetable oils may appear to be protective.
Research is ongoing and it is too early to make a public health recommendation.
The best advice is to get eye exams regularly when it comes to glaucoma.
EYE
OPENER—
FOODS TO FOCUS ON FOR HEALTHY EYES
To give your eyes their best chance of super sight, focus on a healthy
diet rich in fruits and vegetables, low in saturated and trans fats and
rich in omega-3 fatty acids. Sound familiar? The same diet can help our
immune system, protect against cancer and heart disease!
| NUTRIENT | GOOD FOOD SOURCES |
| Vitamin C | Oranges, tangerines, papaya, kiwi, cantaloupe, strawberries, bell peppers, tomatoes and cabbage |
| Vitamin E | Almonds, sunflower seeds, peanuts & peanut butter |
| Zinc | Lean meats, whole grains, fortified cereals |
| Zeaxanthin & Lutein | Dark green leafy
vegetables such as; spinach, collard & turnip greens and kale,
broccoli, orange bell pepper, persimmon & tangerines |
THE
BOTTOM LINE…
• Eat Plenty of Produce for Protection
Aim for 5 to 9 servings daily. For optimal health benefits focus on yellow,
orange, red and deep green as noted above. A serving equals: 1 cup of
raw or 1/2 cup of cooked vegetables or 1 medium size piece of fruit.
•
Focus on the Right Fat
Include fish at least 2 servings– 3-4 ounces each, every week. Eat
foods rich in Omega 3 fatty acids moderately each day. Limit total fat,
saturated fat and trans fat intake.
• Have Eye Exams Regularly, Don’t Smoke, Attain a Healthy Weight
• Check
with your Physician Regarding a Supplement
….If you are in the beginning or intermediate stages of ARMD.
NOURISHING NEWS ARCHIVES
©CNS/RQA/CA, INC
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The same diet for healthy eyes can help our immune system, protect against cancer and heart disease!
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