Today we will be featuring a guest blog post from our on staff nutritionist Vanessa.
Welcome 2016! Many people at this time of year are making resolutions to eat more heart healthy. Are you one of them? The good news is that the same diet which is low in fat and rich in fruits, vegetables, and whole grain, helps not only your heart, but is also good for your eyes. The connection isn’t surprising: your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Keeping those arteries healthy will help your eyes.
Some foods stand out as particularly helpful for eye health. Here are three you should make sure are a regular part of your diet in 2016.
1) Leafy Greens. Leafy green vegetables, like kale and spinach, are high in two carotenoids – lutein and zeaxanthin. These carotenoids filter harmful high-energy blue wavelengths of light and act as antioxidants in the eye, helping protect and maintain healthy cells. These two nutrients found in the healthy eye are believed to lower your risk for age-related macular degeneration (AMD) and cataracts (1). Not a big fan of kale? Not to worry. Try it in a delicious green fruit smoothie! See the recipe below. Other dark leafy green vegetables, like spinach, romaine lettuce, collards and turnip greens, also contain significant amounts of lutein and zeaxanthin. Egg yolks are also a good source of these nutrients, as are broccoli, peas and corn.
Kale – Apple Smoothie
  • ¾ cup chopped kale, ribs and thick stems removed
  • 1 small stalk celery, chopped
  • ½ banana
  • ½ cup apple juice
  • ½ cup ice
  • 1tablespoon fresh lemon juice
Directions
  1. Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.
  2. Blend until smooth and frothy.
2) Fatty Fish. Cold water fish like tuna, salmon, mackerel, anchovies and trout are rich in DHA, an omega-3 fatty acid. Low levels of DHA have been linked to dry eye syndrome (2). DHA is found in higher concentrations in the retina than anywhere else in the body. a 2010 study from Johns Hopkins found that people who had a diet high in omega-3 fatty acid were much less likely to develop AMD. Try swapping out your heart-clogging hamburger patty with a salmon burger. See recipe below. Easy Salmon Burger For Burger
  • 1 (16 ounce) can of wild salmon, drained and flaked
  • 2 eggs
  • ¼ cup chopped fresh parsley
  • 2 tablespoons finely chopped onion
  • ¼ cup Italian seasoned dry bread crumbs
  • 2 tablespoons lemon juice
  • ½ teaspoon dried basil
  • 1 pinch red pepper flakes
  • 1 tablespoon canola oil
For Sauce
  • 2 tablespoons light mayonnaise
  • 1 tablespoon lemon juice
  • 1 pinch dried basil
Directions
  1. In a medium bowl, mix together the salmon, eggs, parsley, onion, breadcrumbs, 2 tablespoons of lemon juice, 1/2 teaspoon of basil, and red pepper flakes. Form into 6 firmly packed patties, about 1/2 inch thick.
  2. Heat the oil in a large skillet over medium heat. When the oil is hot, add the patties, and cook for 4 minutes per side, or until nicely browned.
  3. In a small bowl, mix together the mayonnaise, 1 tablespoon of lemon juice and a pinch of basil. Use as a sauce for your patties.
3) Citrus and Berries. Berries and all citrus fruits – oranges, grapefruit, tangerines, and lemons – are vitamin C powerhouses, an antioxidant that is critical to eye health. Scientists have found that your eyes need relatively high levels of vitamin C to function properly, and antioxidants can delay the progression of cataracts and AMD (3). Lots of other foods offer benefits similar to oranges, including peaches, red peppers, tomatoes and strawberries. An easy life style change that brings a little extra vitamin C and huge health benefits – making the decision to always skip the sugary soda and opt for seltzer water with a squeeze of lime or ice water with a lemon wedge. Links and References