5 top foods for eye health – wake internal medicine consultants

Article from: http://www.eatright.org/resource/health/wellness/preventing-illness/5-top-foods-for-eye-health

Do your eyes have all the nutrients they need to help prevent cataracts, macular degeneration, glaucoma and other sight woes? To get a glimpse of the top foods for eye health, we talked with Judy Caplan, RDN, a former spokesperson of the Academy of Nutrition and Dietetics. Cooking salmon steaks in oven Kale: See the Light

This leafy green is a rich source of lutein and zeaxanthin, which are related to vitamin A and beta carotene, and are believed to protect eye tissues from sunlight damage and reduce the risk of cataracts and macular degeneration. How to cook a salmon steak Other good sources of these peeper-friendly nutrients include dark green leafy vegetables such as collard greens, turnip greens and spinach, broccoli, peas, kiwi, red grapes, yellow squash, oranges, corn, mangoes and honeydew melon.

Baking a salmon fillet Your body needs fat to absorb lutein and zeaxanthin, so be sure to eat them with a bit of healthy fat such as a drizzle of olive oil. Recipe for baked salmon fillets And kale isn’t just a one-note food — it contains vitamin C and beta carotene, other eye-friendly nutrients. Baking salmon fillets in oven Sweet Potatoes: The Color of Health

These orange tubers are a good source of beta carotene, which may slow progress of macular degeneration. Baked salmon fillets Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Bake salmon fillet in oven Beta carotene and vitamin A also help reduce the risk of eye infections. How to bake salmon fillet Sweet potatoes not your favorite? For beta carotene, try other deep orange foods, which include carrots and butternut squash, plus dark green foods including spinach and collard greens. How long to bake salmon fillet And liver, milk and eggs are other great sources of vitamin A.

But don’t count on popping a pill to get these nutrients — your best sources of vitamins and antioxidants are from whole foods, since it may be a food’s combination of nutrients that have a synergistic healing effect. How to bake a salmon fillet And, similar to lutein and zeaxanthin, beta carotene and vitamin A are absorbed best when eaten with a little healthy fat such as olive oil. How to bake salmon fillet in oven Strawberries: Help You “C” Better

Fresh, juicy strawberries are a good thing for your eyes, and contain plenty of vitamin C, which is an antioxidant that can help lower your risk of cataracts. How long to bake a salmon fillet Also, be sure to load up your plate with other vitamin C-rich foods including bell peppers, broccoli, citrus (such as orange and grapefruit) and cantaloupe. How long bake salmon fillet Salmon: Goodbye, Dry Eyes

Dry eyes? Eating enough omega-3 fatty acids can help alleviate the problem. Baked salmon fillet Get some healthy fats every day in the form of salmon or other types of fish (two to three times per week), walnuts (which also include eye-healthy vitamin E), flax and chia seeds. How to bake salmon fillets Salmon is also a good source of vitamin D, which helps protect against macular degeneration. Baked salmon fillet in foil You can also get vitamin D by downing sardines, mackerel, milk and orange juice fortified with vitamin D. Baked salmon fillet recipes Green Tea: Antioxidant Powerhouse

A cup of green tea is more than relaxing and delicious — its antioxidants may help lower risk of developing cataracts and macular degeneration. Baked salmon fillets recipes Green tea contains healthful substances called catcehins, which are responsible for its anti-inflammatory and antioxidant properties. Easy baked salmon fillet recipes Other foods that are that are high in catechins include red wine, chocolate, berries and apples. Calories in baked salmon fillet Black tea also boasts catechins, but in lower amounts than its green cousin. How long do you bake salmon fillets Let’s talk logistics, let me share some tasty recipes that include multiple “eye healthy” foods! Sweet Potato with Kale and Ricotta

From Martha Stewart ( http://www.marthastewart.com/316865/sweet-potato-with-kale-and-ricotta)

• 4 medium sweet potatoes (8 to 10 ounces each), pricked all over with a fork

• 1 bunch kale (about 1 1/4 pounds), thick stems removed, leaves torn into large pieces and washed with water left clinging

• Preheat oven to 450 degrees. How long to bake salmon fillets Place potatoes on a rimmed baking sheet and rub with 1 tablespoon oil. How long do you cook salmon fillets Bake until easily pierced with the tip of a paring knife, 45 minutes to 1 hour.

• Meanwhile, in a large skillet, heat remaining oil over medium ­high. How to cook a salmon fillet Add garlic? cook until golden, 1 to 2 minutes. How to cook a fillet of salmon Using a slotted spoon, transfer garlic to a paper towel to drain.

• Add as much kale as will fit in the skillet? season with salt and pepper. How to cook salmon fillet in the oven Continue to add kale as the leaves cook down. How long to cook a salmon fillet Cook, tossing frequently until tender, 3 to 5 minutes. How long to cook salmon fillet in oven Stir in vinegar and red­ pepper flakes.

• Open each potato? add salt and pepper. How to cook a whole salmon fillet Top with ricotta, kale, and garlic.

From Taste of Home ( http://www.tasteofhome.com/recipes/seared-salmon-with-strawberry-basil-relish)

• Brush fillets with melted butter; sprinkle with salt and pepper. How to cook salmon steaks in the oven Heat a large skillet over medium-high heat. How long to cook a salmon fillet in the oven Add fillets, skin side up, in batches if necessary; cook 2-3 minutes on each side or until fish just begins to flake easily with a fork.

• In a small bowl, toss strawberries with basil, honey and pepper. Best way to cook salmon fillets Serve salmon with relish.

Mardi Gras will be here soon! Traditionally, we associate richer foods with Mardi Gras celebrations, but some of these foods have quite a nutritional profile! … read more »

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