eyes

Want Healthy Eyes? 5 Foods that Promote Healthy Eyes

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Maintaining eye health is crucial for overall well-being, and diet plays a significant role in this. Here are five of the best foods to incorporate into your daily diet to support eye health:

  1. Leafy Green Vegetables: Greens like spinach, kale, and collards are rich in lutein and zeaxanthin, two nutrients that are beneficial for eye health. They help to reduce the risk of chronic eye diseases, including age-related macular degeneration and cataracts.
  2. Fatty Fish: Fish such as salmon, mackerel, tuna, and trout are high in omega-3 fatty acids, which are essential for maintaining the health of the retina. Omega-3s can also help in reducing the risk of dry eyes.
  3. Carrots: Carrots are well-known for being good for the eyes, largely due to their high vitamin A and beta carotene content. Vitamin A plays a vital role in vision by maintaining a clear cornea, which is the outside covering of your eye.
  4. Eggs: Eggs are a great source of lutein, zeaxanthin, and zinc, which are all vital to eye health. Lutein and zeaxanthin can help reduce the risk of age-related sight loss, while zinc contributes to the health of the retina.
  5. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of omega-3 fatty acids and vitamin E. Vitamin E is an antioxidant that can protect the eyes from free radical damage, which can deteriorate the tissues in your eyes with age.

Including these foods in your diet can contribute significantly to maintaining good eye health. However, it’s important to balance these with other nutrients and a generally healthy lifestyle. Regular eye check-ups and consultations with healthcare providers are also key components of an effective eye health strategy.

Poem of the Day ~ Gray Eyes

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Gray Eyes 
Sara Teasdale
It was April when you came
The first time to me,
And my first look in your eyes
Was like my first look at the sea.

We have been together
Four Aprils now
Watching for the green
On the swaying willow bough;

Yet whenever I turn
To your gray eyes over me,
It is as though I looked
For the first time at the sea.

Health Tip of the Day ~ Want to Protect Your Eyes?

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Add Sweet Potatoes & Carrots to Your Diet

Sweet potatoes provide 1,922 mcg RAE or 215 percent of the DV for vitamin A per 1 cup cooked as well as complex carbs needed for energy and nearly a quarter of your daily needs for fiber. One medium baked sweet potato contains 122 percent of the DV for vitamin A. Because vitamin A is fat-soluble (like vitamins D, E and K), it’s important to make sure you’re getting enough fat in your diet to help your body absorb the nutrient. Pair baked sweet potato with cheese or chili, two fat-rich foods that help your body absorb the vitamin A in the potato.  Carrots are  known for being eye-healthy, and that’s thanks to its beta-carotene, which the body converts to vitamin A. Per 1-cup cooked carrots, you’ll get 1,329 mcg RAE or 148 percent of the DV — so, yes, carrots are rich in vitamin A. If you prefer them raw  a medium carrot clocks in at 44 percent of the DV.

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Note: I slice sweet potatoes and toss them in my air fryer. They’re great as chips with either hummus or guacamole. 

Today’s Inspiration ~ Open Your Mind to Great Opportunities

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“Great opportunities are not seen with your eyes. They are seen with your mind.”

~ Robert Kiyosaki

Today’s Inspiration ~ The Heart Sees What the Eyes Cannot See

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“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.”

~ Helen Keller

Today’s Power Thought ~ What a Wonderful Gift

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Eyesight is a wonderful gift. It is a gift not to be taken lightly. Think of all the joy your eyes bring to you. They see the people you love. They see a sunrise and sunset. They see the brith of a new born child. They see the seasons gradually change. They see birds in flight, a dogs delight at our return home. Grateful for eyes that see. Grateful for the great things they see that uplifts my spirit. 

Today’s Health Tip ~ Are You Getting Enough Vitamin A

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Good Eye Health & Vitamin A

“Without enough vitamin A, your eyes cannot produce enough moisture to keep them properly lubricated,” according to the American Academy of Ophthalmology. Not getting enough vitamin A can be tragic and fatal. Worldwide, vitamin A deficiency is the leading cause of preventable blindness, according to the AAO. Annually, 250,000 to 500,000 children become blind every year because of a lack of sufficient vitamin A.

If you’re severely deficient in vitamin A, you can develop a serious condition called xerophthalmia, says Lisa Jones, a registered dietitian based in Philadelphia. This condition is characterized by abnormal dryness of the cornea and conjunctiva of the eye, with inflammation and ridge formation. “However, research suggests that there is a reduced risk of developing cataracts and age-related macular degeneration if you have a high intake of vitamin A.”

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Today’s Poem ~ Lady Love

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Lady Love
Paul Eluard
She is standing on my eyelids
And her hair is in my hair
She has the color of my eye
She has the body of my hand
In my shade she is engulfed
As a stone against the sky

She will never close her eyes
And she does not let me sleep
And her dreams in the bright day
Make the suns evaporate
And me laugh cry and laugh
Speak when I have nothing to say

Today’s Health Tip ~ Are Green Peppers Good for You?

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Green peppers are a popular vegetable because they are incredibly versatile and can be added to almost any savory dish. The compounds in green peppers can offer a wide array of health benefits.

Green Peppers Improve Eye Health

Green peppers are packed with a chemical compound called lutein. Lutein gives certain foods—including carrots, cantaloupe, and eggs—their distinctive yellow and orange coloring. Lutein is an antioxidant that has been shown to improve eye health. Lutein helps strengthen the part of the eye that often becomes damaged by blue light. Getting enough lutein in your diet may help prevent macular degeneration and cataracts from developing. 

Green Peppers Prevent Anemia

Anemia is a condition that stems from not having enough iron in your blood. This can limit your production of healthy red blood cells, which carry oxygen throughout your body. The main symptoms of anemia include fatigue and weakness. Not only are green peppers high in iron, but they’re also rich in Vitamin C, which can help your body absorb iron more efficiently. This combination makes green peppers a superfood when it comes to preventing and treating iron-deficient anemia. 

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🍎 Today’s Health Tip ~ Be Kind to Your Eyes

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Be Friendly to Your Eyes When Working on Your Computer

  • Keep your computer screen within 20″-24″ of your eye.
  • Keep the top of your computer screen slightly below eye level.
  • Adjust lighting to minimize glare on the screen.
  • Blink frequently.
  • Take a break every 20 minutes to focus on an object 20 feet away for 20 seconds.
  • Use lubricating eye drops to soothe irritated, dry eyes.

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