Thursday, June 25, 2015

Did You Know - Cold Water Fish

Did you know cold-water fish are a great source of omega-3-fatty acids? 

For your eye health cold-water fish has protective effects against AMD, cataracts and dry eye syndrome because of its high concentration of omega-3-fatty acids (DHA and EPA).

Omega 6 and Omega 3 Fatty Acids:
  • Omega 3 fatty acids are anti-inflammatory. Omega 6 fatty acids are pro-inflammatory.
  • It’s all about balance, the ideal ratio of Omega 6 to Omega 3 is 4:1 or less. The average North American has a ratio of 15:1 or higher. 
  • Avoid foods that are high in omega 6 fatty acid such as processed foods.
  • Look for foods high in omega 3 fatty acids – such as cold-water fish.
Eyefoods Fish Recommendations:
  • Eat cold water fish, 4 per week gives you 850mg of DHA and EPA per day.
  • One Eyefoods serving of fish is the size of a deck of cards.
  •  Small fish tend to have fewer contaminants such as mercury and PCB’s when compared to larger fish.
  • Eat wild salmon, sardines, rainbow trout and mackerel – they are high in omega 3 fatty acids and low in contaminants.

Eyefoods Rule of thumb: if the entire fish fits on your dinner plate it is probably safe to eat.

Thursday, June 18, 2015

Eyefoods Tips: Kale

A handful of leafy greens a day helps keep AMD away. #eyefoods #eyehealth #kale
  • Leafy greens are contain lots of eye nutrients and are the top category of Eyefoods! 

Did you know leafy greens are the perfect Eyefood? They are especially high in lutein, zeaxanthin and also contain other eye nutrients including beta-carotene, vitamin E, vitamin C, zinc and fiber.

Kale is the number one leafy green for eye nutrients! One medium leaf of kale contains the Eyefoods daily recommended dose of lutein and zeaxanthin.

The retinal pigments lutein and zeaxanthin found in kale are abundant in the macula. There they act to absorb blue and UV light to protect the macula from their harmful effects.

Incorporating kale into your diet:
  • ·      Add a leaf of kale to your morning smoothie or omelet.
  • ·      Enjoy in a variety of salads.
  • ·      It’s a great addition to your stir fry for dinner.
  • ·      Kale chips

Kale Tip: Lutein and zeaxanthin need fat to be absorbed. Add healthy fats to kale recipes for better absorption!