Munch on these seasonal snacks and protect not only your eyes - but your overall health!

Summer is upon us, and that means more fresh fruits and vegetables are in season. It’s a great time to head outside and enjoy a picnic, or host a backyard BBQ – and it’s easy to make sure your meals are chock-full of nutrients that are good for you!

When we think about eating healthy, we might not think about the benefit foods can have on our vision and eye health. Our eyes are vascular, so much like your heart they rely on arteries to transport oxygen and nutrients. A healthy diet low in trans and saturated fats (a Mediterranean diet if you will) helps maintain healthy blood vessels, which keeps your eyes happy and healthy.

Below, we have identified six foods that you can incorporate into your daily diet that will keep your eyes and whole body healthy:

• Greens – Leafy greens such as spinach and kale, contain lutein and zeaxanthin, two antioxidants that are stored in the macula (part of the retina that acts as a natural sunblock from damaging light). By blocking blue light, which can be harmful to the retina, and helping to detect contrast, this powerful combo can help improve vision and make it last long term.
• Tomatoes – They’re packed with carotenoids, which include lycopene (an effective cancer-protecting antioxidant) and Vitamin C, helping to give power to this vision protecting fruit. When these antioxidants are found in the ocular tissues, research shows it helps prevent light-induced damage to the retina and other areas of the eye.
• Eggs – One egg a day keeps the eye problems away! In addition to being loaded with lutein and zeaxanthin, eggs pack a natural punch of Vitamin D, which can reduce your risk of Age Related Macular Degeneration (AMD). They’re also rich in cysteine and sulphur, two components of glutathione, a protein that acts as an antioxidant for the lens of the eye and have also been found to protect fromcataract
• Fish – The fatty kind! Salmon for example is full of good for you omega 3 fatty acids, a proven aid in the prevention of AMD and a tool to help you battle dry eyes. If you’re not a fan of salmon – tuna, cod, haddock and sardines also contain these fats which are important for cellular health.
• Nuts & Seeds – These are full of Vitamin E, a vitamin essential to the cells in our eyes. By consuming one handful or an ounce of almonds or sunflower seeds, you’re getting about half your daily dose. For kid friendly options, peanut butter and wheat germ work just as well.
• ‘Orange foods’ – Carrots, yams, sweet potatoes, apricots, etc. – all packed with beta-carotene, which is converted by the body to Vitamin A. This antioxidant resists stress damage to the lens of the eye, helping in the prevention of cataracts and AMD.

For an added bonus, prepare your meals using olive oil when you can. It’s free of trans-fats, low in saturated fat and helps prevent the development of AMD.

By taking care of your whole body – your eyes will directly benefit. Book an appointment with one of our Doctors of Optometry at www.visionsourcenw.com to learn more.