12/04/2023
Eye Care Tip 1 Cont..
Food for Healthy Eyes
Eating a nutritional diet to promote eye health is easier than many believe. Experts recommends making the following dietary adjustments to promote wellness.
Consume at least a serving of organic vegetables per day.
Vegetables are good sources of fiber, antioxidants, and phytonutrients, which are key components of metabolic health.
Eat two to four servings of fresh fruit per day.
Fruits are rich in fiber and vitamin C—important nutrients for collagen formation, wound repair, and gastrointestinal health.
Decrease intake of refined sugars.
Refined sugar contributes to inflammation and high blood sugar levels.
Reduce consumption of trans fats in favor of moderate amounts of healthy fats
Healthy fats such as omega-3 essential fatty acids (EFA), olive oils, nut oils, and organic butter can be beneficial for brain and circulation health when consumed in small amounts.
Cold water fish such as salmon, tuna, sardines, and mackerel are good sources of omega-3 fatty acids.
Take 21 to 30 grams of fiber per day.
Fiber helps regulate how the body breaks down and absorbs sugars while keeping you hungry for longer periods of time.
Consume foods rich with lutein and zeaxanthin.
Eggs are a good source of protein, lutein, and vitamin A.
Both lutein and zeaxanthin are found in spinach, kale, collard greens, broccoli, peas, and avocados.
Carrots, tomatoes, bell peppers, strawberries, pumpkin, corn, and cantaloupe are rich with vitamin A, vitamin C, and carotenoids.
Supplement vitamins and minerals when necessary
Zinc, potassium, magnesium, and calcium are crucial nutrients for healthy metabolic processes.
Vitamin D is also an important nutrient as it promotes immune system function and bone growth. If your diet does not include adequate amounts of these vitamins and minerals, supplements can help achieve proper levels.
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