Eating For Your Eyes

September 25, 2013

While changing dietary habits can be difficult and should be supervised by your primary care physician, making healthy choices in your daily regimen is always a good choice! There are many, many diets out there, from juicing to low-carb to low-fat to all grapefruit! What is most important to keep in mind is that a balanced diet is very important. Keeping a diet which contains a variety of fresh fruits and vegetables, one that focuses mainly on healthy alternatives and less on simple carbohydrates and saturated fats, can be easier to maintain and tolerate than “crash” diets which focus on deprivation and may result in severe depletion of vital nutrients.

Eating for your eyes does not have to differ from an overall healthy dietary approach; certain healthy foods can not only benefit your eyes, but your entire system! Because the eyes are vascular organs, a heart-healthy diet (one low in trans/saturated fat) can aide in protecting blood vessels from undue damage. Eating foods high in antioxidants can further benefit your overall and ocular health. Below is a list of eye-healthy foods that most anyone can healthfully tolerate! As always, check with your primary physician before any drastic dietary changes.

Vitamin C: citrus fruit, berries, tomatoes, and broccoli
Vitamin E: vegetable oils, wheat germ, nuts, and legumes
Zinc: nuts and seeds, legumes, wheat germ, and shellfish
Lutein and zeaxanthin: kale, spinach, broccoli, peas, whole eggs, and Brussels sprouts
Omega-3 fatty acids: cold water oily fish (salmon and tuna), walnuts, and flaxseed
Beta-carotene: carrots, pumpkin, sweet potatoes, and spinach

Adding any of these foods into your diet can be simple: have our AMD shake in the morning (see our AMD blog for the Green Shake recipe); have salmon on the grill instead of a beef steak; have spinach in your salad and top it with flaxseeds; instead of cookies or cake, have fresh fruit for dessert (diabetics may be able to tolerate lower glycemic fruits; consult your primary doctor).