What foods are good for your eyes? Patients always ask if dietary changes will help improve cataracts and macular degeneration. And, while a healthy diet cannot reverse these changes, it may be able to help prevent macular degeneration and cataracts from becoming significant. Research suggests that a diet rich in antioxidants may be linked to a lower risk for eye diseases. One recent large study found that people whose diets were high in lutein and zeaxanthin were at lower risk of developing age-related macular degeneration (AMD) and of progression to advanced AMD, the vision-threatening form. Another large study found that people with high lutein and zeaxanthin dietary intake were at lower risk for cataracts.
Lutein and zeaxanthin are found in dark, green leafy vegetables like spinach, kale and collard greens. The yolks of eggs also contain lutein. The antioxidants are also present in yellow and orange vegetables and fruits, like sweet potatoes, carrots and peaches. National health organizations recommend from five to 13 servings of vegetables and fruits per day, depending on age and gender. One serving equals one cup of salad greens, or one half a cup cooked vegetables or cut fruit, or one medium-size piece of fruit, or six ounces of juice.
So far, the jury is still out as to whether high dietary levels or supplements of these substances prevent or just slow the progression of age-related eye diseases. More than one study has shown that vitamins, minerals and phytonutrients found in food offer advantages that are not available in pill form. Still, eating fresh, whole foods supports a person’s general health, and taking a balanced multivitamin supplement is usually considered a good general health “insurance” practice.
Below are a couple recipes from our family to yours, to maximize your intake of spinach, kale and collard greens.
For the kitchen-challenged amongst you, I give you smoothies. Anyone can make a smoothie. Look, even my daughter is helping out!
|
Now, I am not a huge kale fan, or at least I wasn’t. But, my mother-in-law made this salad and it fast became one of my favorites. The recipe is originally from her friend Joan Namkoong.
|
And, last, but not least, is a recipe for saag paneer, a North Indian dish that’s pretty popular in Indian restaurants. It combines home made cheese (I cheated and bought the paneer pre-made from the Indian store) and spinach. If you’re vegan, you can substitute extra firm tofu for the paneer. This is my mother’s recipe, so you know it’s good!!
|
vscocam-share.
