Healthy Diet For Your Eyesight

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By Joy Bauer, M.S., R.D., C.D.N.

 

More than 13 million people in the U.S. suffer from macular

degeneration,and about half of all Americans over the age of 80 have

cataracts. Froma nutritional standpoint, a large-scale research project

conducted bythe National Eye Institute has shown that there are several

nutrientsthat help protect our eyes.

 

The most important foods for preventing macular degeneration are ones

thatare rich in the antioxidants beta carotene, vitamin C, vitamin

E,lutein and zeaxanthin, plus zinc and omega-3 fats. Here's a rundown of my top

ten picks:

 

1. Carrots

Momwas right! Carrots are loaded with beta carotene, an antioxidant

thathelps reduce the risk of macular degeneration and cataracts.

 

2, 3, 4. Bell Peppers, Broccoli & Brussels Sprouts

Thesethree Bs provide a blast of Vitamin C, another key antioxidant

shown tospecifically protect the eyes. Steam them, roast them, add to

soups andomelets, or combine all three for a pasta primavera (lightly

tossed in olive oil and garlic).

 

5. Ostrich

Ahealthy and delicious lean substitute for any red or white

meat(including beef, chicken, turkey, pork, or lamb) in any of

yourfavorite recipes. It absorbs your favorite seasonings and is

loadedwith protein, iron and zinc -- one of the critical ingredients for

maintaining healthy eyes.

 

6. Turkey

Turkeyis also rich in zinc (plus the B-vitamin niacin, which

specificallyprotects against cataracts). Turkey is a great sandwich

stuffer, it'sdelicious in a salad, and you can easily use lean ground

turkey forburgers, chili, and tacos.

 

7. Sweet Potatoes

Beta carotene to the rescue once again -- thanks to the bright, orange

flesh in these sweet special spuds.

 

8. Spinach

Spinachprovides four eye -protecting ingredients! It comes packaged

withvitamin C, beta carotene and large amounts of lutein and zeaxanthin --a

matched pair of antioxidants found in high concentrations in thetissue of the

macula.

 

9 and 10. Wild Salmon & Sardines

Yes,omega-3 fats EVEN help your eyes. Studies have shown that

regularlyeating foods rich in omega-3 fats can help protect tiny blood

vesselsburied within the eyes. Wild salmon and sardines are among your

bestsources -- aim for two to three 4-ounce portions each week.

 

source

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