Thursday, July 30, 2015

Eyefoods Tips: Eggs

4 eggs per week, the yolk is good 

Eggs are a great source of eye nutrients. They contain significant amounts of vitamin E, lutein, and omega-3 fatty acids. Most of the eggs nutrients are in the yolk, so you should eat the entire egg for the full nutritional benefit.

Historically, eggs have not been considered a health food because of their cholesterol content. A large study in the Journal of the American Medical Association in 1999 found that there was no link between moderate egg consumption (one egg per day) and an increased risk of stroke or cardiovascular disease in healthy patients.

Eyefoods Tip: When buying eggs, look for those highest in omega-3 fatty acids whenever possible. Also, eggs that have been fed a diet high in flax and corn have high lutein and omega-3 content. Eggs with a high omega-3 content also tend to be a good source of vitamin E.

Thursday, July 23, 2015

Did You Know- Black Beans

Did you know black beans are high in fiber? 
  • A diet high in fiber is an eye healthy diet and helps reduce your risk for AMD.

Dietary fiber is exists in two forms: soluble fiber and insoluble fiber. Black beans are a source of soluble fiber. Some other sources of soluble fiber are oatmeal, barley, citrus and strawberries. Sources of insoluble fiber are cereal, cabbage, carrots and brussel sprouts.

Foods that are high in fiber can help to reduce your risk for cardiovascular disease and macular degeneration. This is because high-fiber foods have tend to have a low glycemic index.  On the contrary foods with a high glycemic index like white bread and foods high in sugar can increase your risk of AMD and cataracts.

A great way to add black beans into your diet is in your salads and soups! Try them in our Eyefoods Black Bean and Mango Salad for a recipe full of additional nutrients for healthy eyes.

Thursday, July 16, 2015

Eyefoods Tips: Orange Peppers

Eat 2 orange peppers per week, 2 ways – raw and cooked 
  • Orange peppers are one of the best food sources of that macular pigment zeaxanthin.
  • They make a great addition to salads and stir fry’s.
Orange peppers have the highest amount of eye nutrients of all of the coloured peppers! They are an all-star Eyefood!

Orange peppers are one of the best food sources of zeaxanthin. Zeaxanthin along with lutein is a macular pigment that may reduce the risk of age-related macular degeneration.  Half of an orange pepper contains approximately 2mg of zeaxanthin, the amount present in AREDS 2 used for prevention of AMD.

Orange peppers are a great source of antioxidants. They contain more vitamin C than all other colored peppers as well as over 3 times the amount of vitamin C in an orange. They are also the highest vegetable source of vitamin E, making them a great low calorie source of vitamin E as it is more commonly found in fats and oils.

Here’s some great ways to incorporate this Eyefood into your diet:
  • Add chopped peppers to a spinach or bean salad.
  • Sauté orange, yellow and red peppers with skinless boneless turkey breast.
  •  Enjoy raw as a snack.
  • Add chopped orange peppers to your omelet.

Thursday, July 9, 2015

Did You Know - Mango

Did you know that mango is a good source of vitamin E and vitamin C? 
  • Vitamin C and Vitamin E are antioxidants and may reduce the risk of age-related macular degeneration and cataracts.
  • Mango makes a great addition to your smoothies and salads or can also be enjoyed on it’s own!

Vitamin C is a water-soluble antioxidant found in fruits and vegetables. Our body does not make or store vitamin C so we must consume it in our diet.

Vitamin C is found in every part of your eye. There is actually 10-20 times more vitamin C in the aqueous humor of your eye than there is in your blood serum!

Vitamin E is a fat-soluble antioxidant found in fruit and also in oils, nuts, eggs and fortified cereals.

For your vision health, both vitamins act as antioxidants and may decrease the risk of cataracts and age-related macular degeneration (AMD).

Thursday, July 2, 2015

Eyefoods Tips: Berries

Fruit is an important part of a healthy diet. It contains high amounts of a variety of nutrients, especially antioxidants. 

Antioxidants help to prevent oxidation in the body - a chemical reaction that changes a stable molecule into a free radical. Exposure to certain environmental factors, UV light, hazardous chemicals, air pollution, poor dietary habits and smoking can all trigger free radicals to form.

For our eye health antioxidants may reduce the risk of age-related macular degeneration and cataracts. They also have been shown to reduce the risk of cardiovascular disease, respiratory disease and cancer as well as enhance immune function. 

A great way to obtain more antioxidants in your diet is through fruit, especially berries! All berries are high in antioxidants and contain vitamin C, vitamin E and fibre.

Summertime is the perfect season to enjoy so many great varieties of fresh berries!

Eyefoods Tips:
   Add fresh or frozen berries to your morning smoothie.
   Add fresh summer berries to your salad. 
   Enjoy in a yogurt parfait.

   Berries make a great mid-afternoon or mid-morning snack.