Protect your eyes with these foods - Health

Protect your eyes with these foods

Reduce risk of cataracts and macular degeneration with good nutrition
NBC News video?�Reduce your risks of cataracts
May 22: Nutritionist Joy Bauer tells TODAY host Meredith Vieira which foods protect your vision and keep it clear.

Today Show Health

By By Joy BauerTODAYShow.com contributor

Joy Bauer MS, RD, CDNTODAY nutritionist and diet editor?�Profile?�document.write('')E-maildocument.write('');

More than 13 mil. group in the U.S. suffer from macular degeneration, and about half of all Americans over the age of 80 have cataracts. Learn to dramatically reduce your risk by practicing the following healthy lifestyle habits:

Reduce your risk for macular degeneration
If you smoke you should stop, and if you??�re overweight, take steps to lose the extra baggage. Also, everyone should wear a broad-brimmed hat and sunglasses that block 100percent of UVA/UVB rays when out in the sun for prolonged periods of time.

From a nutritional standpoint, a large-scale research project conducted by the National Eye Institute has shown that there are several nutrients that help reduce the risk and slow the progression of macular degeneration.

The most important foods for preventing macular degeneration are ones that are rich in zinc, beta carotene, vitamin C, vitamin E, lutein and zeaxanthin and omega-3 fats.

Beta carotene-rich foods: carrots, sweet potatoes, kale, cantaloupe, apricots and cherries.Vitamin C-rich foods: bell peppers, broccoli, Brussels sprouts, oranges, strawberries and kiwis.Vitamin E-rich foods: wheat germ, almonds, sunflower seeds, flaxseeds, peanut butter and avocados. Zinc-rich foods: oysters, ostrich (a very lean meat), turkey, pumpkin seeds and chick peas.Lutein-Zeaxanthin-rich foods: Occur together in spinach, Swiss chard, watercress, corn and persimmons.Omega-3 fats: wild salmon, sardines, Atlantic mackerel and omega-3-fortified eggs.

Rodale

Reduce your risk for cataracts
As mentioned with macular degeneration, stop smoking if you smoke, and regularly protect your eyes from the sun. Also, many of the foods that help prevent macular degeneration also help prevent cataracts, specifically vitamin C, vitamin E and lutein/zeaxanthin. Research has also shown that a diet rich in two B vitamins ??" riboflavin (B2) and niacin (B3) ??" may also help reduce your risk of cataracts.

Riboflavin-rich foods: skim milk and low-fat yogurt, eggs, mushrooms and almondsNiacin-rich foods: chicken and turkey breast, wild salmon, kidney beans and natural peanut butter

Anotherness interesting research finding was that tea ??" green or black ??" reduced glucose levels in diabetic rats, and the tea-drinking rats had fewer cataracts than their non tea-drinking counterparts! I??�d love to see human studies, but I still think it??�s worth having a cup or two of tea per day in the meantime.

Try my smoothie recipe for a great big blast of eye-fighting nutrients ??" vitamins C and E, zinc, lutein and beta carotene:

Citrus "Smooth-See"Joy Bauer

Makes 1 3??�4 cups

INGREDIENTS

. 1 orange, zested, then peeled and cut into sections. 1/2 medium pink grapefruit, peeled and cut into sections. 1 carrot, peeled and grated. 1/2 cup plain, fat-free yogurt. 1/4 cup raspberries. 1/4 cup cubed papaya. 2 tablespoons wheat germ. 1 tablespoon fresh lemon juice. 1 tablespoon granulated sugar

DIRECTIONS

In a blender or food processor, combine the orange zest and sections, grapefruit, carrot, yogurt, raspberries, papaya, wheat germ, lemon juice and sugar. Blend until smooth.

Per full serving:
340 calories, 15 g protein, 71 g carbohydrate, 2 g fat (0 g saturated), 0 mg cholesterol, 138 mg sodium, 12 g fiber; plus 150 mg vitamin C (251percent DV), 6 IU vitamin E (18percent DV), 4,568 mcg beta carotene, 482 mcg lutein + zeaxanthin, 4 mg zinc (27percent DV)

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More from iVillageEating for Optimal Health: Mind-Body Sample Menu Eat Antioxidant-Rich Foods to Preserve Vision

Joy Bauer is the author of Food Cures. For more information on healthy eating, check out Joy??�s Web site at www.joybauernutrition.com.

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