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Food for Thought and Your Eyes!

Yes, carrots are good for your eyes! But there's even more yummy and colorful foods than you can be eating to maintain good eye health. Here's a small list to get you started on eating healthy for your eyes.

Fish Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. If you don't eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil.

Leafy Greens Spinach, kale and collard greens, to name a few, are full of luteinand zeaxanthin, plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli, peas and avocados are also good sources of this powerful antioxidant duo.

Eggs The vitamins and nutrients in eggs, including lutein and vitamin A (which may protect against night blindness and dry eyes), promote eye health and function.

Whole Grains A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration. Swap refined carbohydrates for quinoa, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.

Citrus Fruits and Berries Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.

Nuts Pistachios, walnuts, almonds — whichever type tickles your fancy — are rich in omega-3 fatty acids and vitamin E that boost your eye health.

Colorful Fruits and Vegetables Foods such as carrots, tomatoes, bell peppers, strawberries, pumpkin, corn and cantaloupe are excellent sources of vitamins A and C. And carotenoids — the compounds that give these fruits and vegetables their yellow, orange and red pigments — are thought to help decrease the risk of many eye diseases.

Legumes Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc — and can help protect the retina and lower the risk for developing macular degeneration and cataracts.

Information from http://www.allaboutvision.com/nutrition/foods.htm

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