Keep Your Eye On The Prize

by: AndreaDow
Total views: 258
Word Count: 311

March 24th, 2008

The eye has been called the window to the soul, to the world and more. This tiny piece of our anatomy provides us with so much of our daily experience and life. What are some things we can do to protect our eyesight as we age? According to IDEA Fitness Journal contributer, Victoria Shanta Reteiny, RD, LD, I have some great recommendation for you!

To reduce our risk of AMD (age-related macular degeneration), we need to eat plenty of greens (kale, spinach, and collard greens). Foods high in the two carotenoids, lutein and zeaxanthin, which are found in greens help us keep the macula of the eye healthy. Because our bodies do not make either of these carotenoids, we need to be sure to consume enough in our diets. The current recommendation is 6-10 mg of lutein per day. Other foods with a healthy dose of lutein besides greens include eggs and fruits. Do not worry about hurting your cholesterol levels by eating eggs regularly. When it comes to cholesterol, we need to be more conscious of our saturated fat intake versus our cholesterol intake. One other tip for the leafy greens is to saute them in a little olive oil to maximize the absorption of the fat-soluble carotenoids. Omega-3 fatty acids may also play a crucial role in our eye health. See my past article on the safest fish and shellfish to consume to meet your Omega-3 needs.

Utilize the following steps from the National Eye Institute to maintain healthy eyesight:
1. Don't smoke!
2. Maintain a normal blood pressure
3. Watch your weight
4. Exercise
5. Eat a healthy diet high in dark green, leafy vegetables, fruits, and fish
6. Talk with your doctor about whether an eye vitamin (contains Vitamin C, Vitamin E, Omega'3 fatty acids, lutein, zinc and copper) is right for you

www.nei.nih.gov/health/maculardegen/armd_facts.asp for more information from the National Eye Institute.

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