Eye Candy: Top Foods For Healthy Eyes

Presentation by Hargrave Eye Center

48%According to a survey from the American

Optometric Association, 48% of Americans think of carrots as the best

food for eye health.

Source: http://abc10up.com/top-foods-for-healthy-eyes-carrots-didnt-make-the-cut/

–The Michigan Optometric Association

“In reality, leafy greens - like kale, collard greens and spinach - are actually the most

nutrient-rich foods for your eyes.”

Benefits of Leafy Greens

There is a substance known in green, leafy vegetables called Lutein, which is present in kale and spinach, that has clear benefits for the health of your retina.

LuteinThe claim: Lutein, a plant antioxidant, is critical for maintaining good vision and

may even help keep brains healthy as they age.

LuteinThe verdict: A large government study found that a daily cocktail of dietary

supplements including lutein reduced the risk of a chronic eye disease progressing to an advanced stage. Other studies suggest that lutein can improve vision in healthy

adults and improve cognition with age, but scientists say more research is needed.

Source: http://on.wsj.com/1KnVpzI

You can include lutein in your diet by eating:

Green Beans, Kale, Avocado, Zucchini, Broccoli, Swiss Chard, Cucumber, Peas, Asparagus, Spinach, Lettuce, Pistachios

Source: http://www.herbs-info.com/blog/the-importance-of-lutein/

What Else You Should Be Eating to Protect Your Eyes

The MOA recommends power foods like leafy greens, fruit, nuts and cold water fish. To maintain healthy eyes it is also recommended to schedule regular checkups with an optometrist or ophthalmologist.

Here is a list of Power Foods for Eye Health, courtesy of the

Michigan Optometric Association:

Fruits & Vegetables

Eye-healthy nutrients: Vitamins A, C and polyphenols

Fruits & Veggies are good for the eyes because…

The eye’s light-sensitive retina (thin layer of tissue at the back of the eye) requires adequate vitamin A for proper function. Vitamin C supports the health of ocular blood vessels. Scientific evidence suggests vitamin C lowers the risk of developing cataracts, and when taken in combination with other essential nutrients, can slow the progression of AMD and visual acuity loss. Polyphenols are plant-derived substances that reduce inflammation, and are especially high in colorful fruits and vegetables.

Nuts, fortified Cereals & Sweet Potatoes

Eye-healthy nutrients: Vitamin E

Good for the eyes because: Vitamin E promotes the health of cell membranes and DNA repair and plays a significant role in the immune system. It has also been shown to slow the progression of AMD and visual acuity loss when combined with other essential nutrients.

Salmon, Tuna, and other cold-water Fish

Eye-healthy nutrients: Omega-3 fatty acids

Good for the eyes because: Omega-3 fatty acids may reduce inflammation, enhance tear production and support the eye’s oily outer layer by increasing oil that flows from the meibomian glands. Research has also shown omega-3 fatty acids can play a role in preventing or easing the discomfort of dry eye.

For more information on Eye Health-related tips and news, visit Hargrave Eye Center’s dedicated

blog site below:

hargraveeyecenter.org

Or follow us on Twitter!

@HargraveEye