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43 May/June 2020 StPeteLifeMag.com
guard the body from damaging
are unstable molecules that can
destroy cells and play a role in many
diseases. The good news is, they are
abundant in plant-based foods.
So what foods contain these
“eye healthy” vitamins and
“eat the rainbow” when it comes
to fruits and veggies. Foods such
as carrots, tomatoes, bell peppers,
strawberries, pumpkin, corn and
cantaloupe are excellent sources of vitamins A and C. Oranges,
grapefruits, lemons and berries are high in vitamin C, which may
reduce the risk of cataracts and macular degeneration.
THE most nutrient-dense foods on the planet!
Kale, collard greens, romaine lettuce, and bok choy, to name a
few, are full of lutein, zeaxanthin, and meso-zeaxanthin.
Kidney beans, black-eyed peas and lentils are good
the retina and lower the risk for developing macular degeneration
and cataracts
Nuts and seeds: These superfoods contain omega-3 fatty acids
or control dry eye syndrome as well as reduce the risk of macular
degeneration and cataracts. Flaxseed,
and almonds are excellent options. Look
for seeds and nuts that are unsalted.
A note on omega-3 supplements: the
Western diet has an ever-increasing
ratio of omega-6 to omega-3 fatty acids;
this has bolstered a huge supplement
industry pushing more omega-3 fatty
acids. Lowering your ratio of omega-6
to 3 fatty acids and eating foods with
naturally occurring omega-3 fatty acids,
and less omega-6s, can help create a
better balance between the two in your diet.
I’m not implying that you need to become a vegetarian or vegan.
High quality animal-based foods also supply us great sources of
much needed nutrients. Fish from cold waters (ex: salmon, lake
trout, mackerel, sardines) once or twice per week, are a great
addition. These foods help to provide
omega-3 fatty acids, vitamin D, selenium,
and B-12. Eggs (but not egg substitutes)
are also an easy-to-absorb source of lutein,
which is associated with better health of
the lens and retina.
Dr. Dane Kuplicki is an optometrist at VIP
Eye Care & Optical Boutique.
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