Do you remember your mom telling you to eat your carrots because they were good for your eyes? “Mother knows best” and carrots really do help your eye health! Some of the most important nutrients for nourishing your eyes can be found in foods high in lutein, zeaxanthin, animal-based omega-3 fats, vitamin C and beta-carotene (a type of vitamin A). These include dark green, orange and yellow fruits and vegetables:
Dark green – kale, spinach, green peas, green beans, broccoli, romaine lettuce
Orange and yellow – orange bell peppers, corn, carrots, sweet potatoes, squash, cantaloupe and oranges
Wild Alaskan salmon and egg yolks are also excellent sources of nourishing food for your eye health. Egg yolks that are bright orange from free-range, pastured hens have the highest level of lutein and zeaxanthin. (If the egg yolks are a pale yellow color, they are probably from caged hens that have been fed an unnatural grain diet and have a lower level of these important nutrients.)
More and more mainstream health care providers are promoting healthier eating. When I had my last eye exam, I was encouraged to read this note on my paperwork: We recommend eating spinach (lutein); blueberries, dark chocolate, and red wine (antioxidants); eating fruits and vegetables that are orange and yellow (zeanthin). They acknowledged the importance of eating pure, whole food to promote eye health – yay!
We have many delicious recipes that include these fruits and vegetables (both raw and cooked) found in our garden-to-table resource book, Eating Pure in a Processed Foods World®. Now is the time to be proactive to give you and your family a healthier advantage and maintain good vision for years!