Eating for your eye health! Keeping your new years resolution!

Posted by ?> | Eye health | 0 |

Selection of food that is good for the heart, rustic wood background
Here are some of the top super foods out there to start you on your way for this 2017!
Eating for your eye health! 
Along with getting the most from what you eat, you can protect the health of your eyes by getting an eye examination every 2 years. Combining good nutrition with frequent check-ups will increase your defence against serious health conditions. There are known food groups that are generally known to contain the most anti-oxidants and vitamins your body requires to live a long healthy lifestyle and vision that last a life time. Of course eating well is no cast iron guarantee against ever getting ailments however good nutrition offers you the fighting chance your body deserves to maintain better health.
Top recommended super foods!  
Bell Peppers
Did you know that brightly coloured bell peppers can help to reduce the risk of prostrate cancer and age related to macular degeneration? Just one cup provides 100% of the recommended daily value of vitamins A and C. Plus, bell peppers are fat-free, low-calorie, and contain three grams of fibre per cup. They are so versatile, and can be used in a variety of dishes, great in stir fries, or chopped up in salads.
Carrots
These portable vegetables are perfect for snacking. Eating carrots wont make you see better than you already do, but there us a lot of truth in the idea that they can help protect vision as they contain a lot of vitamin A. There have been several studies recently showing that this vitamin along with vitamins C and E help to reduce the impact of both cataracts, and age related macular degeneration  ( AMD). Even if you’re not entirely keen on carrots, they can be experimented with in cooking, by using them in wholesome casseroles, to grating them in salads, or slicing them up to have with a hummus dip.
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, or steam it with your favourite meal. If you really cant stand greens, they can be disguised in bubble and squeak or mixed in with melted cheese.
Blueberries
It’s no secret that blueberries are packed with antioxidants. They are considered the ultimate superfood, but did you know that they are great for eye health too? Studies have proved that blueberries may help to reduce your risk of cataracts, glaucoma, heart disease, and even cancer. Blueberries are also good for the brain. Studies have shown that blueberries may not only help with improved learning, but even improve memory capacity. They’re high in soluble fibre pectin, so this can also help lower cholesterol. Certainly snacking on these will be a lot better for you than reaching out for that sugar laden chocolate bar! They’re lovely on their own, or great added in cereals and yoghurt. A popular choice in superfood shakes with bananas.
Sweet Potatoes
This bright orange vegetable provides beta carotene just like carrots, so if you really cant stand carrots, then this is the food for you! Sliced up, they can be treated exactly the same way as regular potatoes and are often used to make wonderful soups alongside butternut squash.
Turkey
Who would have thought this Christmas favourite would be a good source of zinc, and vitamin B which can help  avoid cataracts. You don’t need to feel so guilty when you take that second helping at the dinner table now!
Wild Salmon
Studies show that eating foods rich in omega 3 can help protect tiny bloody vessels in the eyes. This pink fish is a perfect way to get the omega 3 fats you need. Of course if you are vegetarian, this will not be the food you are getting it from but you can try the next food on this list.

 

Chia Seeds.
Not much is known about this food and lot of people turn their noses up at it assuming it to be a fad that celebrities are getting into, to be hipster and on trend. But this food really is very high in nutrients, a lot more so than you might think. It contains more omega 3 than flax seeds or even salmon, and more antioxidants than blueberries even. As well as being high in fibre.
A lot of people are put off thinking it’s difficult to find, but good health stores will stock this and supermarket chains are jumping on the bandwagon and  starting to realise the impact of healthy living by stocking more unusual foods now.
What to eat!
Hard to find products are making their way onto our shelves more readily, now making it easier to caterer for people with food allergies. Free from ranges excluding products such as milk, and gluten are in most places now which is great, not only for allergy sufferers, but also if you just want to avoid such things to see if your health improves. Consuming less dairy in your diet means less likelihood of high cholesterol and Gluten found in all wheat products can make some people feel very sluggish and tired, so even if you’re not intolerant, it’s worth experimenting with  your diet to if it makes a vital difference to you. You might be very surprised!
You may wonder what foods you should eat and what to avoid, and it’s pretty safe to say that sugar is one you should not be having too much of. Of course there are natural sugars in fruit but is that an excuse not to eat your five a day? Apart from causing tooth decay, it can in the long term cause obesity and diabetes which can effect your eyes.  – It’s so hard to know what’s right and wrong these days with newspapers writing propaganda about various foods. One day it’s good to eat dark chocolate, then it isn’t, and then they pick on some other food to put us off. It’s causing a minefield of unanswered questions and confused consumers. This has a topic all of it’s own!
Of course the lazy way out if you’re in a hurry or just hate ‘healthy’ foods, is vitamins. You can even get ones now specific for Eye Health. Needless to say though, it’s always better to gain your vital vitamins from source, insuring it is absorbed into your body in the best way to get the optimum results that you ideally want.
To book yourself an eye examination call us at 080 020 9202 or simply book online here.