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We feed our hunger, our appetite and most of us feed our cravings, at least
once in awhile. But how often do we feed ourselves to nourish and protect?
Okay, in other words, how many times during this week, did we consider how
our food choices are connected to the function, appearance and health of our
body? Today, let's discuss "Feeding
Our Eyes" because January
is Eye Care Month!
There's a saying that "Our Eyes are Our Windows to the World" (Okay, this is my
version of the saying), and I think most of us would agree that our eyes are
very important. Unfortunately, even those of us who were lucky enough to
be born with 20/20 vision need to protect ourselves from the two most
common age related eye diseases, Cataracts, and Macular
Degeneration. Macular Degeneration in particular, is a disease that we
can help to prevent by eating those wonderful, colorful phytochemicals
known as the Carotenoids!
Why? Well, the retina in our eyes contains the highest concentration of
pigments in our body, which absorb the sun's rays (acting as
antioxidants) and which overtime (I'm referring to the aging process
unfortunately) start to lose the pigmentation. Studies have found that
those of us with the lowest amount of the phyto's Leutein
and Zeaxanthin
circulating in our blood, have the highest rate of age-related macular
degeneration. But let's not fret, we can replenish these pigments with food.
Studies have also shown that people with macular degeneration have been found
to have lower levels of zeaxanthin and lutein in the macula itself than
people without—which supports the premise that these antioxidants provide some
protection. Since this is "eye care" month, we can think about replenishing the
pigments in our eyes with nature's chemicals found in foods.
So, what can we eat to help keep our eyesight?
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Eggs.
Yes, whole eggs contain a high bioavailable form of Leutein (meaning very
useable by our body). One study used designer eggs with the highest amount
found in the yolks, but regular supermarket eggs still contain high amounts.
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Spinach.
Popeye was misinformed about spinach's high iron content, (it may contain
a high amount of iron, but it's not a good source of bioavailable
iron) but it does contains high bioavailable amounts of these
colorful carotenoids.
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Vitamin C, Vitamin E.
These important vitamins act as antioxidants and they are also found in
our eyes in high concentrations. So, citrus fruits as well as all fresh fruits
and veggies all contain Vitamin C, including once again spinach! Vitamin E is
found in Spinach
(Popeye was on the right track here),
Broccoli, Sweet Potatoes, Avocado, Chick Peas, and the highest
bioavailable forms of E (with the most calories unfortunately) are found
in Soybean oil, Corn oil, Canola oil and Cashews.
So, with these last few foods, let's think moderation as in 1 tablespoon?
Studies also suggest that taking supplements containing the above nutrients and
carotenoids positively correlate with a lower incidence of these eye
diseases as well (I like to eat my nutrients personally!). So, now that we will
begin to feed our eyes, here is a reliable website to go to for more
information www.ars.usda.gov/is/AR/archive/aug03/eye0803.htm and
another The American Academy of Ophthalmology's eye health topics: http://www.aao.org/public/eyehealthtopics.cfm
Here's to "Feeding Our Eyes"!
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As founder and director of The Nutrition at E.K.C. in New York City, June provides counseling in several specialized areas including Health & Fitness Assessments, weight loss, and sports nutrition for the active.
June's background includes her educational and practical experience which spans Exercise Science, Nutrition, and Behavioral Science. She is certified as a Lifestyle Counselor by the A
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