Monday, July 27, 2015

For Eyes, Lutein and Zeaxanthin Foods




As at least one eye doctor has informed me, almost everyone will develop some type of eye disease leading to blindness, if they live long enough.  The few who do not develop these eye diseases as they get older are those who have the habit of eating 5 to 9 servings of fruits and/or vegetables a day, especially fruits and vegetables that contain lutein and zeaxanthin.  Such fruits and vegetables include oranges, carrots, brocolli, brussel sprouts, spinach, cantaloupes, nectarines, and papayas.

"Lutein and zeaxanthin are non-provitamin A carotenoids. They are antioxidants that are concentrated in the macula of our eyes. Eating a diet high in fruits and vegetables that are rich in lutein and zeaxanthan may reduce the risk for macular degeneration [as well as other eye diseases].  It’s important to get our antioxidants from foods! Beta-carotene supplements have been found to have no effect on risk for these eye diseases."  



If you want to make it simpler, I (personally) just go with the (previous) USDA recommendation of 5 to 9 servings of vegetables and/or fruits per day.  In addition to healthier eyes, another good effect from this simple practice is having better skin, getting slimmer, and looking younger than your age.  Also, with this simple practice, you are less likely to get other serious and common diseases as you get older.

To make it even easier, one way to fulfill this quota is to simply aim for 3 servings of fruits and/or vegetables per meal.  For example, have one apple + one orange + one serving of spinach before you eat the rest of the meal. (The rest of the meal would likely be less healthy).

https://edis.ifas.ufl.edu/fy1217


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