Eating Healthy
Improve your vision naturally
by Joy Lasseter
Ph.D., Nutritionist
Are things getting a little fuzzy? Do you rub your eyes, blink or squint frequently? The carotenoids, phytonutrients and antioxidants found in vegetables and fruits can protect your eyes from damage and degeneration.
Lutein is a carotenoid found in green, leafy vegetables. It acts as an antioxidant, protecting your cells against free radical damage. Pigments in your eyes contain the highest concentrations of lutein, which helps to filter light, protecting against harmful UV rays. Wear polarized sunglasses to protect your eyes in bright sunlight. Use full spectrum lights indoors, especially during winter to combat Seasonal Affective Disorder (SAD).
Macular degeneration is the leading cause of blindness in men and women over the age of 50. It is caused by free radical damage. Antioxidants prevent this damage. A dark spot in the middle of your field of vision characterizes macular degeneration. Selenium, Vitamin C and Vitamin E help prevent degeneration.
Zeaxanthin helps significantly reduce the risk of cataracts. It is an antioxidant found in dark green, leafy vegetables. Another important eye nutrient is found in bilberry, a European relative of the blueberry and cranberry. It’s a well-known secret to supporting eye health. Bilberry helps regenerate rhodopsin, a pigment in the eye responsible for night vision.
Vitamin E helps to stop the progression of cataract formation. Zinc has been shown to help prevent vision loss, too. The bottom line is—Mom was right! Now will you eat your fruit and vegetables?
Here’s looking at you kid!
Fruit Salad
Cut up pears, apples and oranges. Add blueberries, blackberries, Mario berries or cranberries, and a few walnuts, with raspberry vinaigrette dressing.
More vision foods
• Garnish vegetables, salads and desserts with any of the berries listed above.
• Steam dark green leafy vegetables (mustard, turnip, spinach, or chard greens.)
• Eat seafood, meat and grains for selenium.
• Eat citrus, broccoli, fruits and melons for Vitamin C.
• Eat fish, eggs and nuts for Vitamin E.
• Eat beans, turkey, shellfish and beef for zinc.
Disclaimer—If you have a disease or are on medications, follow your doctor’s recommendation about foods and exercise relevant to your disease, medications and condition.
Dr. Joy custom designs nutrition programs for individuals, gives talks for companies and conferences, and teaches workshops at Firstenburg and Luepke Community Centers. These recipes are excerpts from her book, “Absolutely Healthy, Fun Fast Foods.” Contact Dr. Joy at 360-944-9119, or www.joyhealth.com.
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