Healthy Eating
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Healthy Eating Could Save Your Vision :
More than 22 million Americans suffer from cataracts and age-related macular degeneration (AMD), the two leading causes of vision loss and blindness. Because cataracts require costly surgery and right now there are only limited treatment options for AMD, prevention plays a very important role in maintaining good eye health.
Research by the National Eye Institute demonstrates a definite link between good nutrition and the prevention of AMD and cataracts. Studies suggest that by eating foods rich in six nutrients – lutein, zeaxanthin, beta carotene, vitamin C, vitamin E and zinc – you can protect your eyes from disease.Eye Healthy Foods :
These are foods that contain the six key nutrients for eye health:
Lutein and zeaxanthin are found together in many foods. Dark green leafy vegetables like kale, collard and turnip greens and spinach are the primary sources. These antioxidants are also present in lesser amounts in other colorful fruits and vegetables such as broccoli, orange bell peppers, corn, peas, persimmons and tangerines.
Beta carotene is also present in dark green leafy vegetables and in deep orange or yellow fruits and vegetables like cantaloupe, mangos, apricots, peaches, sweet potatoes and carrots. Many breakfast cereals are fortified with beta carotene as well.
Vitamin C is found in great abundance in many fruits and vegetables. Great sources include oranges, grapefruit, strawberries, papaya, green peppers and tomatoes.
Vitamin E is more difficult to obtain from food, because it is found in very small quantities. Some good food sources are safflower and corn oils, almonds, pecans, wheat germ and sunflower seeds.
Zinc is found in good quantities in meat, shellfish, milk and other dairy products, whole grains and wheat germ.
Healthy eating could be the most promising means of protecting your eyes from age-related macular degeneration and cataracts. In addition, planning menus rich in nutrients can mean better overall health for your whole body.
Even if you think you don’t like spinach, try this quick, easy and hearty soup. You just might change your mind! This recipe is also heart-healthy and freezes well, so consider doubling the recipe.
Turkey Sausage and Bean Soup 4 cups chicken broth
1 teaspoon dried basil
2 15-ounce cans white or red kidney beans, rinsed and drained
1/4 teaspoon black pepper
1/2 pound turkey kielbasa, halved lengthwise and cut into 1/2 inch pieces
1 garlic clove, minced
3 cups chopped fresh spinach or 1/2 of a 10-ounce package frozen chopped spinach
3 cups chopped fresh spinach or 1/2 of a 10-ounce package frozen chopped spinach
1. In a large saucepan or Dutch oven combine all ingredients except spinach. Bring to boiling, reduce heat. Dover and simmer 15 minutes, or until onion is tender.
2. Add spinach, cover and simmer 5 minutes more.
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