Eyefoods Tips: Lutein and Zeaxanthin

One medium leaf of kale contains the Eyefoods daily recommended dose of Lutein and zeaxanthin.

Kale is a top Eyefood! It is a nutritional powerhouse containing large amounts of disease fighting anti-oxidants, carotenoids and other nutrients. The nutrients in Kale have been shown to be protective against age-related macular degeneration, cataracts, cardiovascular disease and, cancer.

One leaf of kale contains nearly 10mg of lutein which is the daily recommended dose. Lutein and its side kick zeaxanthin, are pigments abundant in the macula that exert protective effects on the retina. They protect against oxidative damage, UV and blue light.

As kale is such a great nutrient source, eating it every week is a great way to protect your eyes from age-related macular degeneration, the number one cause of vision loss in North America.  With the additional nutrients in kale, it makes a great choice for vision and all around health for your body!

Eyefoods Kale Tips:

• To revive ‘wilted’ kale from your refrigerator, cut an inch or two off of the stems and place in cold water for 15 to 30 minutes.
• It is a cold weather vegetable. It grows best in spring and fall harvesting kale after the first frost gives it a smoother flavor.
• Enjoy both raw and cooked with a small amount of healthy fat, such as extra virgin olive oil to receive all of its nutritional benefits.
• Kale makes a great addition to your smoothies and salads. Or for a tasty snack, try kale chips.

Eyefoods Tips: Antioxidants

Antioxidants help prevent eye disease such as AMD and Cataracts.

• Get your antioxidants by eating brightly coloured fruits and vegetables.
•  Getting them from food versus only from supplements allows your body to benefit from the synergy of the nutrients in foods.

Antioxidants are a class of substances that help to prevent oxidation in the body. Examples are, vitamins and minerals such as vitamin C and vitamin E, as well as phytochemicals such as the carotenoids lutein and zeaxanthin.

Oxidation is a chemical reaction in the body that changes a stable molecule into a free radical. Free radicals can form from environmental factors including, exposure to UV light, hazardous chemicals and air pollution. They can also be formed due to the natural aging process, poor dietary habits and smoking.

If left unchecked free radicals can damage the body and tissues leading to a variety of chronic disease such as age-related macular degenerations, cancer and cardiovascular disease.

However, antioxidants may reduce the risk of age-related macular degeneration and cataracts, cardiovascular disease, respiratory disease and cancer.

Fruits and vegetables, cold water fish, eggs and plant oils are some examples of great antioxidant sources for vision health.

Tropical Post Run Smoothie

Exercise, Then Drink This!

This simple and  refreshing treat is packed with eye nutrients. The combination of leafy greens and fruit are a great source of lutein, zeaxanthin and vitamin C!

In addition to feeding your eyes, the coconut water in this recipe will replenish your body with much needed electrolytes after a summer run or workout. 

Recipe:

3/4 Cup Frozen Diced Mango

1/4 Cup Frozen Pineapple Chunks 

1 Cup Spinach or Kale 

1 Cup Coconut Water

Place all ingredients in a blender. Blend and enjoy! 

Did You Know: Kiwi

Did you know kiwi is the highest fruit source of vitamin C?

• 1 kiwi contains nearly 2 times the amount of vitamin C than an orange.

Vitamin C is water soluble antioxidant found in fruits and vegetables. Our bodies cannot make or store vitamin C so it is essential to consume foods high in vitamin C in our diet.

It is important to consume foods high in vitamin C several times a day because vitamin C has a short half like meaning it breaks down quickly once consumed.

Vitamin C along with other antioxidants are important for eye health as vitamin C is abundant in all ocular tissues and has also been down to decrease the risk of AMD and cataracts. 

Vitamin C also helps to maintain a healthy immune system and increases the body’s ability to absorb iron from plant sources. It may also decrease the risk of stroke, heart attack and lung cancer.

In addition to being a source of vitamin C, kiwi is also a source of vitamin E, fiber, lutein and zeaxanthin, and zinc – all important nutrients for eye health!

Great ways to enjoy Kiwi:

• As a mid-morning snack
• In a fruit salad for dessert 
• Add to your morning green smoothie