Get One Can of This Each Week for Better Eyes
Your standard shopping run should include a can of this each week to help your eyes: tuna.
According to a study of middle-aged women, eating at least one serving of canned tuna per week may reduce the risk of developing age-related macular degeneration (AMD) by as much as 45 percent.
Sight Stealer
When it comes to age-related health concerns, few of us worry much about going blind. But research shows that over 9 million people in the United States have signs of AMD, a vision problem that destroys the sharp, central vision we rely on to do things like read and drive. And AMD is the leading cause of vision loss in people over the age of 60. Fortunately, you can reduce your risk of the condition with smart everyday choices -- like eating tuna every week.
When it comes to age-related health concerns, few of us worry much about going blind. But research shows that over 9 million people in the United States have signs of AMD, a vision problem that destroys the sharp, central vision we rely on to do things like read and drive. And AMD is the leading cause of vision loss in people over the age of 60. Fortunately, you can reduce your risk of the condition with smart everyday choices -- like eating tuna every week.
Eye Candy
New research in women showed that those with a high intake of fish fat -- specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- were about 35 percent less likely to develop AMD over a 10-year period. And the women who ate one or more servings per week of canned tuna or dark-meat fish (such as salmon or sardines) were 45 percent less likely to develop the sight-stealing condition. Although the recent study involved only women, previous research has shown eating fish to be protective in both genders. Other ways to reduce AMD: Control your blood pressure, manage your weight, and don't smoke. A nutritious heart-healthy diet rich in antioxidant vitamins and zinc may help, too.
New research in women showed that those with a high intake of fish fat -- specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- were about 35 percent less likely to develop AMD over a 10-year period. And the women who ate one or more servings per week of canned tuna or dark-meat fish (such as salmon or sardines) were 45 percent less likely to develop the sight-stealing condition. Although the recent study involved only women, previous research has shown eating fish to be protective in both genders. Other ways to reduce AMD: Control your blood pressure, manage your weight, and don't smoke. A nutritious heart-healthy diet rich in antioxidant vitamins and zinc may help, too.
Here are seven more foods you should eat for better eye health.
Kale
Cooked kale, spinach, collards, and turnip greens (along with broccoli and eggs) are crammed full of lutein and zeaxanthin -- two powerful antioxidants that may help protect against retinal damage and the onset of cataracts and age-related macular degeneration.
Oranges
Vitamin C-rich fruits and veggies -- like oranges, peaches, strawberries, tomatoes, and red bell peppers -- help support blood vessels in the eye and may reduce the risk of cataracts.
Peanuts
Peanuts are a good source of vitamin E, a nutrient known for protecting eyes from free-radical damage. Vitamin E may also hinder the progression of cataracts and age-related macular degeneration. Almonds, sunflower seeds, and hazelnuts are other good sources of vitamin E.
Kidney Beans
Your eyes do love a cup of red kidney beans straight out of the can. Why? Because they are a good source of zinc, a mineral that is vital to eye health. It helps get vitamin A from the liver to the retina for eye-protective melanin production, and proper amounts of zinc help with night vision and cataract prevention, too. Oysters are another good source, along with beef, seafood, poultry, and pumpkin seeds
Salmon
Salmon has two types of omega-3 fatty acids -- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- both of which may be important in preventing or slowing down eye diseases. A lack of omega-3s may also contribute to dry eye syndrome. Other omega-3 sources include tuna, sardines, walnuts, and flaxseeds.
Whole Grains
A recent study suggests that a low-glycemic-index (GI) diet may reduce the risk of age-related macular degeneration (AMD) by almost 8%. One way to quickly lower the GI of a meal? Use high-fiber whole grains instead of refined carbs. Think quinoa, brown rice, whole oats, and whole-wheat breads and pasta rather than products made from refined grains or refined, enriched flour.
Apricots
Trouble seeing at night? Maybe some apricots are in order. Apricots are rich in beta carotene, a carotenoid that the body converts to vitamin A. And research shows beta carotene may help with night vision -- and possibly even play a part in preventing cataracts. Carrots, sweet potatoes, cantaloupe, and winter squash are other great sources of beta carotene.
Do the Combo
Emerging research suggests that getting eye-supporting nutrients in combination -- in the context of a low-glycemic-index diet -- may have the most profound effect on slowing age-related macular degeneration (AMD). So do your eyes an even bigger favor: Don't focus on a single nutrient. Instead, eat a wide variety of fruits and vegetables, choose healthy fats and high-fiber carbs, and reduce your intake of red meat, sugars, and refined flours.One fish caveat: If you eat dark-meat fish, steer clear of king mackerel, which is high in mercury. Instead, choose North Atlantic mackerel, which has lower levels of the heavy metal.
Here's a list of the top five low-mercury fish and a list of the fish species to avoid.
1. Salmon (wild): 1 gram of omega-3 fatty acids per 2 ounces of fish;* 0.014 parts per million mercury concentration
2. Herring: 1 gram of omega-3 fatty acids per 1 ounce of fish;* 0.044 parts per million mercury concentration
3. Sardines: 1 gram of omega-3 fatty acids per 2-3 ounces of fish;* 0.016 parts per million mercury concentration
4. Trout (freshwater): 1 gram of omega-3 fatty acids per 3-4 ounces of fish;* 0.072 parts per million mercury concentration
5. Pollock: 1 gram of omega-3 fatty acids per 6.5 ounces of fish;* 0.041 parts per million mercury concentration
*Oil content varies widely, depending on species, season, environment, diet, and packing and cooking methods.
Here's the list of fish to avoid:
- King mackerel: 0.73 parts per million mercury concentration
- Shark: 0.99 parts per million mercury concentration
- Swordfish: 0.98 parts per million mercury concentration
- Tilefish (Gulf of Mexico): 1.45 parts per million mercury concentration
WHAT'S FOR DINNER?!
Baked Spiced Salmon with Basmati Rice and Asparagus
Prep Time:
Total Time:
SERVES 4
INGREDIENTS
Directions
In a small mixing bowl, mix dry ingredients.
Preheat toaster oven to broil-high. On oven’s baking sheet place half of the oil and spread across surface. Brush remaining oil on salmon filets and place on baking sheet evenly apart.
Sprinkle half of the mixed spices on salmon.
Save remaining spices in bowl.
Place trimmed asparagus between and next to salmon on baking tray. Put fish in oven and set timer for 8 minutes, bake.
Sprinkle half of the mixed spices on salmon.
Save remaining spices in bowl.
Place trimmed asparagus between and next to salmon on baking tray. Put fish in oven and set timer for 8 minutes, bake.
Add yogurt and lemon juice to bowl with remaining spices. Mix well and set aside.
Check fish for doneness, thicker pieces may need a few extra minutes.
Place equal amounts of rice in middle of 4 dinner plates.
Place salmon and 3 asparagus on rice.
Pour any cooking juices in mixing bowl with yogurt. Mix well and spoon small amount next to fish.
Place salmon and 3 asparagus on rice.
Pour any cooking juices in mixing bowl with yogurt. Mix well and spoon small amount next to fish.
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