Nourish Your Eyes With Vitamin-rich Veggies on Thanksgiving

When you are shopping for your Thanksgiving meal, remind yourself to “eat the rainbow.” Certain fruits and vegetables can help maintain eye health and reduce the risk of eye diseases like cataracts, glaucoma and macular degeneration.

How Do Phytonutrients Benefit Your Body?

Plants get their color from pigments called phytonutrients. Also known as phytochemicals or antioxidants, phytonutrients can help protect the body from damage and disease.

“In general, most Americans can and should get enough nutrients through their diet without needing to take supplements,” Rebecca Taylor, MD, an ophthalmologist in Nashville, Tennessee.

Plants of specific colors have higher levels of vitamins, minerals and health benefits. More than 10,000 types of phytonutrients exist, but examples include the following:

• Carotenoids
• Flavonoids
• Phytoestrogens
• Glucosinolates

Think Carrots When You Want to Consume Carotenoids

Carrots are a primary source of carotenoids, the phytonutrient that gives carrots their orange or yellow hue. Carotenoids are antioxidants that neutralize free radicals, harmful chemicals that damage the body’s DNA.

Although the carrot is a staple of the western diet, the orange variety of carrot was not common in Europe until the 15th century. Packed with vitamins A, B, K and potassium, carrots strengthen the immune system, lungs, heart and eyes. Yellow carrots are just as nutritious as orange because they provide lutein, which supports eye and brain health.

Although carrots won’t make your eyesight stronger, vitamin A can help your night vision. Vitamin A deficiency causes thousands of cases of night blindness every year, so indulge in carrots to preserve your night vision.

Carrots are one of the few foods that may have more nutritional benefits when cooked. Increasing the temperature of carrots boosts carotenoid levels, meaning you can steam, roast or braise carrots for maximum nutritional benefit. You can still put raw carrots on your crudités platter as an appetizer, but you need to pair them with a fat source to properly absorb the nutrients. Add hummus or low-fat ranch dip and your eyes will thank you.

Other reliable sources of carotenoids include bell peppers, tomatoes, yams and cantaloupe. A sweet potato contains more than 200 percent of the daily recommended vitamin A!

Vitamin C Helps You “See” More Clearly

Vitamin C is an essential antioxidant that repairs and regenerates cells. Because the concentration of vitamin C decreases with age, a healthy diet can help maintain sufficient levels of this powerful phytonutrient.

Your body cannot store vitamin C, so you must obtain it through foods. Vitamin C supports many bodily processes like wound healing, heart health, neurotransmitter production, immune function and collagen synthesis.

Fruits and vegetables with vitamin C prevent oxidative damage that causes nuclear and cortical cataracts. Nuclear cataracts form in the center of the lens, and cortical cataracts develop around the edges of the lens.

Cataracts are a leading cause of vision loss in the United States. About one in six Americans older than 40 has a cataract. Half of all Americans will develop cataracts by age 75. Unlike many other eye diseases, cataract-related vision loss is reversible with cataract surgery. Both safe and effective, cataract surgery is one of the most common procedures performed today and has restored clear vision to millions of people.

Shop with a purpose this year for Thanksgiving, and purchase foods that contain high amounts of vitamin C. The kakadu plum contains more vitamin C than any other food, with 2,907 mg. A single plum delivers almost 500 percent of the daily value of vitamin C. Other excellent sources of vitamin C are rose hips, chili peppers, guavas, sweet yellow peppers, black currents, parsley, kale and kiwi fruit.

There’s Nothing Fishy About Omega-3 Fatty Acids

Omega-3 fatty acids are located in the membranes of cells. The body cannot synthesize them, so they must come from foods. Sufficient levels of omega-3s can improve visual acuity and delay the progression of retinal disease.

Your eyes will benefit most from a diet high in the long-chain omega-3 fatty acids: EPA and DHA. Eating cold-water fish like tuna, salmon, sardines, trout and halibut can lower your risk of developing age-related macular degeneration and glaucoma, as well as eye floaters.

Dry eye is a condition that becomes more common as we age. Without proper lubrication, the eyes can feel scratchy and irritable. Sun exposure, tobacco smoke or allergy medications can also contribute to dry eye.

Eating a diet high in omega-3 fatty acids can help with the symptoms of dry eye. Although you can take fish oil supplements, they will not be as effective as food to provide the omega-3s your body needs.

Why not consider substituting salmon for turkey this year? Cold-water fish is healthier for your heart and your eyes, and you won’t feel as heavy and tired after the meal. You may find you want to make this a permanent substitution if it benefits your vision.

Eat the Rainbow for Your Thanksgiving Meal

You can follow this general guideline when shopping for colorful vegetables and fruits:

• Red — Produce with red pigment is anti-inflammatory, and it can reduce your risk of cancers and heart disease. It can also prevent skin damage from the sun’s UV rays.
• Orange and yellow — Fruits and vegetables in orange and yellow hues contain antioxidants that support eye health.
• Green — Green vegetables reduce inflammation. Cruciferous vegetables like broccoli and Brussels sprouts lower the risk of cancer and heart disease.
• Blue and purple — Fruits and vegetables containing blue and indigo pigments can improve brain function and lower your risk of neurological problems, type 2 diabetes, heart disease and certain cancers.

Annual Eye Care Benefits Your Overall Health

Have you had a comprehensive eye exam this year? A yearly eye exam is essential for preventive care and lifelong health. Research suggests that early detection and intervention could prevent half of all vision impairments.

Age is the greatest risk factor for cataracts, glaucoma and macular degeneration, especially in adults older than 60.

If you suffer from a long-term health issue such as diabetes, it’s important to discuss with your eye specialist the frequency of your eye screenings. People with diabetes have a higher risk of developing eye disease.

In this season of thanks, be grateful for your eye health and take the steps to preserve your vision. Call today to make an appointment for an eye exam with dilation.