Keep your eyes healthy and your vision sharp all while achieving your best beach body yet! Sound too good to be true; it’s not. Consuming a diet rich in antioxidants, beta carotene, vitamin C, vitamin E, lutein and zeaxanthin, zinc and omega-3 fats can be the most important factor in the prevention of vision loss from age-related diseases. All you need to do is incorporate 7 eye healthy foods into your daily diet. Kill two birds with one stone and start eating your way to a healthier new you…and a smaller waistline.
Peanuts, Almonds, and Sunflower Seeds: A handful of almonds a day, keeps the doctor away! Nuts are a good source of vitamin E that hinders the progression of cataracts and age-related macular degeneration (AMD). Research shows an ounce (one handful) of almonds will provide your body with half of its daily dose of Vitamin E. Plus, snacking on nuts tricks your body into feeling fuller longer, leaving you to consume less calories!
Blueberries: Loaded with vitamins A, C, E and the mineral zinc, nature’s candy is packed with powerful antioxidants referred to as “eye superfood.” Don’t stop there; indulge on raspberries, blackberries and strawberries for a similar effect. Trust me, the extra dollar you spend at the grocery store will be well worth it.
Oranges: It’s time to stock up on citrus fruits! Packed with vitamin C antioxidants, oranges help to prevent cataracts and AMD by supporting blood vessels in the eye. Not an orange fan? That’s okay! Grapefruits, tangerines, lemons and even peaches boast the same benefits for your eyes.
Carrots: Easily added into salads, sandwiches and soups, this gorgeous vegetable is loaded with beta carotene, a type of vitamin A that helps reduce the risk of cataracts and AMD in eye cells. The beta carotene is also responsible for giving carrots their bright orange hue and in rare cases can turn skin orange. As long as you avoid overdosing on your daily carrot intake, your skin will remain perfectly tanned all summer long.
Spinach, Kale: Heading to the beach this summer? Better stock-up on spinach and kale! High in lutein and zeaxanthin, these leafy green vegetables are packed with antioxidants that act as a sunscreen for your eyes. The nutrients found in these leafy greens may also lower your risk of developing AMD and cataracts. Love a good farmer’s omelet? Combine spinach and kale with collards, turnip greens, broccoli, peas, corn and eggs, as all ingredients pack the same punch of nutrients. Yum!
Turkey: Rich in zinc and the B-vitamin niacin that specifically protects against cataracts, turkey is a tasty and lean substitute for high-fat meats. Barbecuing this Memorial Day? Opt for a turkey burger instead of an all beef patty or top your nachos off with turkey chili!
Salmon: Studies suggest that the omega-3 fatty acids found in salmon help reduce the risk of developing AMD later in life. Not an enthusiast of the pink fish; opt for tuna, sardines or halibut instead. Consuming salmon’s cold-water cousins will help maintain your overall long-term eye health and can even help prevent dry eye syndrome! Nutritionists and ophthalmologists both recommend eating two to three 4-ounce portions each week.