Eyefoods Tips - Fiber

Diets rich in foods with a high glycemic index can increase the risk of AMD and cataracts. Foods high in fiber tend to have a lower glycemic index. Adding these high-fiber foods to your diet will help to lower the risk of cardiovascular disease, which has been shown to be linked with increased risk of AMD.

Eat a diet rich in high fiber foods instead of foods with a high glycemic index.

Foods to avoid (high glyceminc index):

white bread,
sugar and baked goods,
certain breakfast cereals,
white pasta,
white rice                       

Foods to eat (high fiber, low glycemic index)

100% whole wheat bread,
whole grains (eg. quinoa, barley, brown rice, wheat berries)
beans and legumes (such as lentils)

Tan, J., J. Wang, G. Liew, E. Rochtchina, and P. Mitchell. 2008. Age-related macular degeneration and mortality from cardiovascular disease or stroke. Br J Ophthalmol, Nov; 92 (1): 509-12.
Chiu, C., R. Milton, R. Klein, G. Gensler, and A. Taylor. 2007. Dietary carbohydrate and the progression of age-related macular degeneration: a prospective study from the age-related eye disease study. Am J Clin Nutr 86: 1210-18.

To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com

Eyefoods Tips - Cold Water Fish

Cold-water fish has protective effects against age-related macular degeneration, cataracts and dry eye syndrome because of its high concentration of omega-3 fatty acids (DHA and EPA).  Not all fish are created equal.  We need to find fish high in omega-3 but low in pollutants such as PCBs and mercury.  Where a fish is caught, cleaned and processed is very important.  Some of the safest options are:  Wild salmon caught in Alaska, sardines from non-polluted water, fresh wild mackerel/tuna and rainbow trout from reputable fisheries.

Eating 2 servings of wild salmon (Alaska) per week and 2 servings of other cold-water fish per week will provide your body with an omega-3 intake equivalent to 850mg of DHA and EPA per day.

For very important fish safety and sustainability information view the following sources 

http://intraspec.ca/out-of-stock.pdf

http://intraspec.ca/fish.php

 To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com

Two Eggs for Breakfast, Two Eggs for Lunch

Egg yolks are an excellent source of lutein. Even though the amount of lutein in eggs is less than that in leafy greens, the body absorbs the lutein in egg yolks more efficiently.  Research is now showing egg consumption is beneficial in the prevention of macular degeneration without negatively affecting lipid and cholesterol serum levels.

A simple way to add eggs to your diet is to eat 2 eggs for breakfast one day and 2 eggs for lunch another.

Choose eggs that are enriched with omega-3 fatty acids and consume the yolk.

Wenzel, AJ, Gerweck C, Barbato D, et al. A 12-wk egg intervention increases serum zeaxanthin and macular pigment optical density in women.  J Nutr 2006; 136: 2568-2573.

Goodrow EF, Wison TA, Houde SC, et al. Consumption of one egg per day increases serum lutein and zeaxanthin concentrations in older adults without altering serum lipid and lipoprotein cholesterol concentrations. J Nutr 2006; 136: 2519-2524

 To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com

Eyefoods Tips

Leafy Green Vegetables

Leafy green vegetables are extremely high in lutein and zeaxanthin.  They also contain beta-carotene, vitamin E, vitamin C, zinc and fiber.  This balance of eye nutrients makes them a staple in an Eyefoods diet.  

Lutein and zeaxanthin are fat soluble, therefore they need fat to be transported in the body.  

Eat leafy greens daily.

Enjoy them both cooked and raw.

Eat a variety of leafy greens ensuring to include kale at least once a week.

Add a small amount of healthy oil to your leafy greens.

To learn more about Eyefoods or to purchase a copy of the Eyefoods book visit www.eyefoods.com