It's still Healthy Vision Month and we are still dropping gems on how to support your eye health. In previous blogs, we have recommended that you stay up on your annual eye exams, "taste the rainbow" in fruits and veggies, stock up on foods containing Vitamin B, Magnesium, Omega-3s, Glutathione, and Zinc. We even enlightened you on a few of the diseases and disorders that can be detected through the eyes. And that may seem like quite a bit of information, but there is more.
Besides strokes, brain tumors, Alzheimer's, Parkinson's, migraines, concussions, autoimmune diseases, multiple sclerosis, and neurodegenerative conditions, there is a list of eye diseases that are a little more common: Cataracts, Glaucoma, dry eye disease, diabetic retinopathy, and Macular degeneration. Sheesh, that's a lot of stuff going on with our eyes. But have no fear, help is here (nutritional help, that is). On top of the 5 nutrients, we told you about last week, I have 6 more you can add to your repertoire.
First on the list is Vitamin A. Lack of Vitamin A can lead to blindness and dry eye. Dry eye is very common and can go undetected because symptoms may be slight or nonexistent. It's obvious to call out that water/hydration is key when treating dry eyes but eating foods high in Vitamin A is also helpful. Liver, eggs, dairy, kale, spinach, carrots, sweet potatoes, squash, cantaloupe, apricots, and collard greens are super high in Vitamin A. I'm not a fan of liver, but god bless all the OGs that can throw down on some liver and onions and pate and crackers, there is a special place in heaven just for you all, lol. But I will suffice with a cod liver oil. They are doing wonderful things with cod liver oil these days. They add a splash of lemon to it and eliminate that fishy taste for those who are old school and ingest it with a spoonful. But a good ole cod liver oil capsule never hurt anybody (especially me).
Second on the list is GLA (Gamma Linolenic Acid). GLA is an anti-inflammatory fatty acid and lack of can also lead to dry eye disease. Evening Primrose oil is the best form of GLA. I pop an evening primrose oil pill every day and in addition to eye support, my skin glows like I just put a fresh layer of baby oil on. Smooth like butter!
Third on the list is Vitamin C. Vitamin C is an antioxidant and lack of can lead to cataracts. The first thing that comes to mind when Vitamin C is mentioned is a citrus fruit, especially oranges. But besides oranges, other citrus fruits, papaya, brussel sprouts, kiwi, strawberries, bell peppers, kale, broccoli, guavas, and sweet potatoes contain high amounts of Vitamin C. I don't know about you, but I love love love a strawberry and they have just as much Vitamin C as an orange. Speaking of strawberries, have you ever had strawberry cobbler??!! I'm drooling as I think about it, mmm! But I digress, by putting away my inner foodie. She needs to get serious and stay focused on the topic at hand.
Fourth on the list is Vitamin E. Vitamin E is one of my favorites. It's great for eyes, skin, and hair (especially us 3C/4A curly girls). Vitamin E is an antioxidant and protects cells from free radical damage. Vitamin E is found mostly in plants, nuts, seeds, and seafood. Almonds, hazelnut, pine nuts, pumpkin seeds, cashews, pecans, brazil nuts, wheat germ, flaxseed, chia seed, walnuts, sunflower seeds, safflower, peanuts, beet greens, collard greens, spinach, turnip greens, blackberries, cranberries, olives, raspberries, kiwi, pumpkin, bell pepper, asparagus, mango, avocado, and salmon are high in Vitamin E.
Fifth and Sixth on the list are Lutein & Zeaxanthin (L&Z). Lutein & Zeaxanthin are also antioxidants that fend off free radicals. L&Z are found mostly in plants and lack of them can lead to serious diseases, eye disease is one of them (cataracts, macular degeneration, eye detachment, etc). And "ain't nobody got time for that!" L&Z can be found in dark leafy green vegetables (your kale, parsley, spinach, broccoli, and peas), also in oranges, honeydew melon, kiwis, red peppers, squash, grapes, and last but not least, eggs.
Bonus Tip on the list is Exercise and Hydration. I know what you are thinking, "Aziza you already mentioned these a thousand times already." And you would be very accurate in your thinking. I do mention these a lot because they are super-duper-uber important to overall health and wellness. And it's summertime right now, so what better time to emphasize the importance of staying hydrated (soda and juice do not count). Daily exercise is just as important. Anything from a 30-minute walk to a full-on triathlon (shout out to the Olympics), whatever suits your lifestyle. Just get moving! Like Nike, "Just do it!" (but don't overdo it).
Alright, people, that's it for my shpeel. Please take these gems that I have dropped on you and use them wisely. Your eyes are depending on it. Be sure to check back weekly for more exciting blog articles, subscribe to our email list, follow us on Instagram, Twitter and Facebook, and contact us for a free 20-minute nutritional consultation. If you have questions, comments or topics you want us to blog about, email us at noirenutrition@gmail.com, we are happy to help.
Stay Healthy and Eat Your Medicine!
Noire Nutrition
Aziza Lucas, NTP
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