A feast for the eyes…literally

Delicious foods should be part of your eye health regimen. Loaded with natural vitamins and nutrients, you can easily include these three great food groups into your meal planning.

1. Treat yourself to lots and lots of leafy green and brightly coloured fruits and veggies every day. Spinach, kale, peppers, tomatoes, raspberries, blueberries — the list is extensive so don’t be afraid to try something new.

The Benefit:  These foods are loaded with antioxidants that help prevent damage to the tissue of your eyes that can cause cataracts and macular degeneration.

Hint: Wash and dry your fresh fruits and veggies to remove pesticides and bacteria, then store in your refrigerator in the crisper drawer so they are ready for you to enjoy all day long.

2. Mouthwatering and versatile, fresh cold-water caught salmon, mackerel, tuna or trout should be a part of your meal plan several times a week.  Fish is great in place of breakfast meats, as the protein in a stir-fry, or all by itself with a splash of lemon and a sprig of fresh herbs.

The Benefit:  Omega- fatty acids in fish provide protection against macular degeneration, cataracts and dry eye syndrome.

Hint:  If you are not eating 3 or 4 portions of cold-water caught fish each week, you need a quality Omega-3 supplement.

3. Enjoy up to 4 eggs a week and eat the yolk! Eggs can be part of a quick-to-prepare, healthy meal like an omelet, a spinach salad or a traditional breakfast with a slice of wonderful whole grain bread.

The Benefit:  Eggs are an excellent source of easily absorbed Lutein, another big protector against macular degeneration.

Hint:  Make your eggs do double nutrition duty and choose the Omega-3 enriched eggs.

Bon eyepetit!

Photo ©iStockphoto.com/ Elena Aliaga

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