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  • 15 March, 2017

    Food that improves your eye health and energy

    We all know that our food choices affect our health. But did you know that foods can improve the health of our eyes too? Improving your eye health and overall health is as easy as eating plenty of vitamin-rich foods that fuel your body and protect your eyes.


    Get the most from what you eat by choosing a variety of colourful produce that’s rich in antioxidants. Bump up your nutritional intake by selecting foods with selenium, vitamin E, vitamin C, alpha lipoic acid, zinc, and omega-3 fats. Nature has just what you need for a holiday energy boost. Throw together a colourful salad or steam some vegetables for a terrific side dish, or grab some fresh fruit or vegetables for a wholesome snack.


    Here are other tasty foods to eat for good health.


    Brightly coloured capsciums are a nutritional power food that could help reduce the risk of prostate cancer and age-related macular degeneration. Just one cup of these beauties provides 100 percent of the recommended daily value of vitamins A and C. Plus, capsicums are fat-free, low-calorie, and contain three grams of fibre per cup. In addition to giving your body the dose of vitamins it needs, they fill you up fast and help curb your hunger.


    These portable vegetables are perfect for quick snacking. Filled with beta carotene, carrots can help reduce the risk of macular degeneration and cataracts. Toss them in your salad or just munch on them plain for a flavourful burst of nutrition.


    Spinach, kale, and other dark green, leafy vegetables
    Deep green and leafy, spinach is filled with vitamin C, beta carotene, and loaded with lutein and zeaxanthin. These antioxidants act like a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. Use spinach in salads, steam it, or mix up a low-calorie spinach artichoke dip and scoop it up with carrot and bell pepper sticks.


    Sweet potatoes
    This bright orange root vegetable provides beta carotene, just like carrots. For an easy and fun way to get your vitamins, cut a sweet potato into thin strips. Roast the strips in the oven with a little olive oil and your choice of spices and you’ll soon be enjoying sweet potato fries.


    This all-purpose protein is delicious in burgers, tacos, sandwiches, and more. It’s also loaded with zinc and B-vitamin niacin, which can help prevent cataracts.


    Wild salmon
    Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes. Broil some wild salmon for dinner—this delicious pink fish is a perfect way to get the omega-3 fats you need. For a tasty and nutritional treat, serve a delicious spinach salad on the side!


    Want to know more about protecting your eye health? Click here for more great articles.


    *Article published with the permission of VSP Vision Care Australia.

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