A healthy diet is important for many reasons, but there are specific nutrients and vitamins that are essential to keep the eye healthy and many foods in which they can be found.
You’ve probably heard that carrots and other orange-coloured fruits and vegetables promote eye health and protect vision, and it’s true. However, there are many more foods that will promote good eye health which we share below:
Almonds:
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts. You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yogurt, or in salads. Just remember to keep an eye on serving size. Almonds are high in calories, so try to limit your intake to one to two servings a day.
Strawberries:
Strawberry season is here! And good news, eating lots of this delicious fruit is not only good for your body but for your eyes too. Strawberries are packed with vitamin C. Vitamin C has been shown to protect your eyes from age-related diseases and keep the connective tissue and blood vessels around your eyes healthy. Strawberries are also rich in folate (a B vitamin), fiber, and an array of phytochemicals. Phytochemicals may help prevent or delay the progression of eye diseases such as cataracts. Eat fresh strawberries plain or topped with a dab of whipped cream and chopped nuts. Or serve them with Greek yogurt or steel cut oatmeal for a healthy breakfast. You might even want to try strawberry vinaigrette or strawberry chicken salad. And please always remember to buy local strawberries when shopping at your local grocery store.
Orange Coloured Fruits:
Orange-coloured fruits and vegetables are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. That’s a yes to sweet potatoes, carrots, cantaloupe, mangos, and apricots (still a no to orange Wine Gums and Super-C, sugar fiends).
Each month we will post additional foods!!!
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