It’s true that “you are what you eat,” even when it comes to your vision. By choosing foods that are full of powerful nutrients, such as omega-3 fatty acids, lutein, zinc as well as vitamin C and E, you can nourish your eyes with what they need to help prevent age-related eye problems.
Macular degeneration affects more than 13 million Americans, and approximately half of Americans over the age of 80 have cataracts. Simply by changing your diet, you can protect your eyes from these conditions. So, the next time you’re at the grocery store, try shopping around the perimeter of the store. This is where you’ll find produce and protein to not only properly fuel your body, but also your eyes.
Super Foods That Do Your Eyes Good
Carrots, Bell peppers, Broccoli, Brussels sprouts, Garlic, Turkey, Sweet potatoes, Spinach, Wild salmon, Sardines, Kale, Oranges, Eggs, Nuts and seeds
If you really want to pack a healthy punch, try some eye-healthy recipes. For instance, here’s an oatmeal recipe courtesy of the American Optometric Association that’s sure you start your day off right.
Creamy Orange-Cherry Oatmeal
1 ½ cups DHA-fortified milk or soy milk
2/3 cup dried tart cherries
1 cup old fashioned oats
2 tablespoons orange juice concentrate
1 tablespoon chopped pecans (optional)
1. In a medium saucepan, heat milk/soy milk and cherries on medium high, stirring occasionally to prevent burning. When simmering, add oats. Reduce heat and simmer uncovered until oats are cooked and liquid is absorbed, which takes approximately 7 minutes. Remove from heat.
2. Add orange juice concentrate and stir thoroughly. Pour into bowls and sprinkle with nuts, if desired. Maximize the vitamin C content by adding the orange juice after cooking. This oatmeal is so sweet, you won’t even need sugar!
Makes 2 servings.
Nutritional information (per serving): 417 Calories; 13% fat (6 g total, < 1 g saturated), 75% carbohydrate (78 g), 12% protein (12.5 g), 0 mg cholesterol, 7 g fiber, 26 mg vitamin C, 1 mg vitamin E, 136 mg sodium.
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