Keep an Eye on Your Diet to Improve Your Eye Health While we may eventually need glasses as we age, it is not a guarantee. Learn what you can do to keep your eyes as healthy as possible by choosing eye healthy foods! Macular Degenera,on Age- related loss of central vision and the ability to see fine detail and colors Cataracts Cloudy areas in the normally clear lens of the eye Glaucoma damage to the opac nerve resulang in vision loss Blindness Caused by trauma to the eye or head, advanced diabetes, and inflammatory disorders of the eye.
VITAMIN A RDA: 700 mcg/day for women and 900 mcg/day for men Found in many orange or yellow fruits and vegetables as well as dark leafy greens, sweet potatoes and squash Essen,al for night vision Deficiencies can lead to night blindness, crusty and dry eyelids, and eye discomfort in the sun
VITAMIN C RDA: 75 mg/day for women and 90 mg/day for men Found in many citrus fruits such as grapefruit and oranges. Also highly abundant in peppers, broccoli, tomatoes, and strawberries Vitamin C helps lower your risk of gegng cataracts. It is also important in glaucoma management VITAMIN E RDA: 15 mg/day for women and men Foods high in Vitamin E include: sunflower seeds, nuts, green leafy vegetables, and vegetable oils Vitamin E is a powerful an,oxidant which protects healthy,ssues against damage from free radicals
ZINC RDA: 8 mg/day for women and 11 mg/day for men Foods high in zinc include: shellfish, milk and dairy products, and legumes Zinc is involved in the produc,on of melanin, a protec,ve pigment in the eyes ESSENTIAL Essen,al faky acids play a role in proper visual development and re,nal func,on. Inadequate intake can lead to dry eyes FATTY ACIDS DRI: 1.1-1.6 g/day of Omega- 3 s and 10-17 g/day of Omega- 6 s Found in faky fish, nuts, and seeds
BIOFLAVONOIDS Found in many foods including: tea, citrus fruits, berries, legumes, and soy Bioflavonoids can help protect against cataracts and macular degenera,on LUTEIN & ZEAXANTHIN These an,oxidants also help protect against cataracts and macular degenera,on Abundant in green leafy vegetables and eggs
TOP 10 FOODS FOR EYE HEALH 1) Fish 7) Colorful Fruits & Vegetables 2) Leafy Vegetables 6) Nuts 8) Legumes 3) Whole Grains 5) Citrus Fruits 9) Fish Oil 4) Eggs 10) Sunflower Seeds
Food Fish Leafy Greens Eggs Whole Grains Eye Specific Nutrients in Top 10 Foods Citrus Fruits & Berries Nuts Colorful Fruits & Veggies Legumes Fish Oil Sunflower Seeds Eye Healthy Nutrient Omega-3 fatty acids Lutein and Zeaxanthin Food Example & Nutrient Serving Size Amount 3 oz Salmon 1-2 grams omega- 3 fa\y acids 1 cup chopped 26499 mcg kale lutein & zeaxanthin 1 large egg 270 IU vitamin Lutein and Vitamin A A Vitamin E, 1 slice whole 1.8 mg niacin Zinc, and wheat bread Niacin Vitamin C 1 kiwi 93 mg vitamin C Omega-3 1 oz or 14 halves 2565 mg Fatty acids walnuts omega 3- fa\y Vitamins A and C Bioflavonoids and Zinc Omega-3 Fatty acids Vitamin E and Zinc 1 cup sliced carrots acids 26572 IU vitamin A ½ cup kidney 0.4 mg zinc beans 1 teaspoon 2150 mg omega- 3 fa\y acids 1 oz 9.3 mg zinc (47% Daily Value)
Eye Supplements Important to try to get nutrients from the diet alone, but can be beneficial to fill in the gaps with a dietary supplement targeted to promote eye health Popular Brands include: o ICaps (Alcon) o Ocuvite PreserVision (Bausch + Lomb) o Oculair (Biosyntrx) o Macular Health Formula (EyeScience)
Eye Supplements Tips for buying o Check for an expira,on date to make sure the supplement you are purchasing is fresh. Make sure the seal on the bo\le has not been broken. o Check the serving size. Do you need to take only one tablet, or do you need to take two or more each day to get the percentages of the Daily Value of each ingredient listed? o Capsules oken are absorbed be\er than hard tablets and may cause less stomach upset. Precau6ons o If you are taking blood thinners (ana- coagulants), speak to your doctor before using any type of nutriaonal supplements. o Even though vision supplements are a non- prescripaon item, do not exceed the dosage instrucaons on the bo\le, to reduce the risk of toxicity or drug reacaons.
Berry Green Ingredients: - 3/4 c. low fat vanilla yogurt - 3/4 c. frozen mixed berries - 1/2 c. spinach - 1/2 c. low fat milk Smoothie Serves 1 Direc,ons: Combine all ingredients in blender and blend for 1 minute unal smooth Nutri,on Facts: Calories: 236 Protein: 14 g Fat: 3 g Saturated Fat: 2 g Carbohydrate: 40 g Fiber: 2 g Sodium: 186 mg Pair this smoothie with 2 eggs for a complete breakfast packed with nutrients to improve your eye health!
Roasted Vegetables Serves 3 Ingredients: - 2 large carrots - 1 large parsnip - 1 large sweet potato - 1 tablespoon olive oil - 1 tablespoon chopped thyme - 1/8 tsp Salt and pepper Nutri,on Facts: Calories: 150 Protein: 3 g Fat: 4 g Saturated Fat: 1 g Carbohydrate: 25 g Fiber: 5 g Sodium: 125 mg PreparaAon 1. Preheat oven to 425 F 2. Cut carrots, parsnip, sweet potato and combine in a large bowl. Add olive oil, thyme, salt and pepper, and toss to coat. 3. Roast 35-40 minutes unal golden brown and tender Try pairing this delicious recipe with salmon and a side of brown rice for a complete meal!
Nutrition & Eye Health AnAoxidants Berries Beta Carotene Blindness Carrots Cataracts Eggs Fish Glaucoma Legumes Lutein Supplements Vitamins Zinc