Diet and Health

Diet, Health, WheatMost of us know that the likeness of developing eye diseases such as macular degeneration and cataracts increase with age.  One thing you can do to offset these diseases is make lifestyle changes including focusing on a diet with good nutrition.  Diet is an extremely important part of the lifestyle choices we make.  Foods you eat and the dietary supplements you take affect your overall health as well as the health of your eyes. (Source: All About Vision)

Diets rich in vitamins, minerals, healthy proteins, omega-3 fatty acids and lutein help prevent cardiovascular disease, diabetes and various eye conditions.  In addition, all diets should have significant amounts of fruits and vegetables.  Experts recommend that you consume five to nine servings of these foods daily.

Focus on dark green or brightly colored fruits and vegetables for the most antioxidants.  Antioxidants protect your eyes by reducing damage related to oxidizing agents that can cause age-related eye diseases.  Lutein, found in dark green vegetables including spinach or kale is a well-known eye protecting antioxidant.  Other vegetables that contain lutein include sweet corn, peas and broccoli.

A diet full of whole grains and cereals with high fiber count also assist in reducing your chances of experiencing an age-related eye disease.  Experts suggest that at least half of your daily grains and cereals be 100 percent whole grains.

While adding whole grains to your diet, also make an effort to avoid sodium.  A high sodium intake may add to your risk of cataract formation.  Stay below 2,00 mg of sodium each day and choose fresh foods whenever possible.

 

Recipes:

Bibb Lettuce Salad with Avocado, Grapefruit and Citrus Herb Vinaigrette

Linguine with Asparagus, Shiitake Mushrooms and Pine Nuts

Whole Wheat Pizza Margherita

Soba Noodles with Bok Choy and Cucumber