Can you believe that
Thanksgiving will be upon us next week? Before you start planning your
Thanksgiving dinner feast, we want to share a few menu options to add to your
traditional recipes that include a few eye-healthy choices. The nutrient-rich diet's
holiday greens and the reds, yellows, oranges contribute to an eye-healthy
medley Thanksgiving dinner.
Colorful pigments in vegetables
and fruits are called carotenoids, potent antioxidants that protect against
cellular damage. Combined with other vitamins and nutrients, these provide
health benefits for aging eyes.
Vitamins C and E, zinc, lutein,
zeaxanthin, and omega-3 fatty acids are essential in reducing the risks of
certain eye diseases. The National Eye Institute research, called the Age-Related
Eye Disease Studies, found that increased antioxidant vitamin intake reduced
advanced age-related macular degeneration (AMD) risk by about 25% and reduced
vision loss by 19%.
Here are a few eye-healthy menu
tips for this Thanksgiving holiday to add to your menu.
Substitute Cauliflower
As A Thanksgiving Dinner Side
Instead of the carbs of mashed
white potatoes, try mashed cauliflower instead. Steam a head of cauliflower and
mince in the food processor until the proper consistency is reached. Cauliflower
is an excellent source of vitamin C and omega-3s, both linked to good visual
development.
Add Sweet Potatoes To
Your Menu
Sweet potatoes are excellent
sources of vitamin C, as are fruits, and nuts are excellent sources of Vitamin
E. These vitamins can help slow the progression of AMD and protect cells in the
eyes from free radicals that break down healthy tissue.
Have A Colorful
Plate
Create a plate that has a
rainbow color of foods with carotenoids. Adding dark, leafy greens such as
collards, spinach, and kale will provide lutein, which is essential for good
macular function. Pumpkins and carrots are excellent sources of beta-carotene
and Vitamin C.
There's room in every
Thanksgiving dinner plan for tasty indulgences that will not wreck your diet or
your vision. Remember that proper nutrition is only part of the healthy eyes
menu. It is a combination of nutrition and regular examinations, the most
critical portion of preventive eye health.
In eating eye healthy this
Thanksgiving, we also want to ensure you stay safe while chopping onions for
those savory dishes. Chopping onions can bring tears and blur your vision which
is very dangerous when handling a large, sharp knife. Remember to keep your
kitchen breezy by turning on the fan above your stove. Also, chilling the
onions for a few minutes before chopping will keep the compounds from rising
toward your eyes.
We hope these tips are a holiday
kickoff to a great start to a happy and healthy holiday dinner.
We Appreciate Every Team Member Of Our Practice Family,
Especially Our Patients!
References: American Academy of Ophthalmology and the American Optometric Association. This blog provides information and discussion about eye health and related subjects. The content provided within this blog and any linked materials are not intended and should not be considered medical advice. If the reader or any person has a medical concern, they should consult with an appropriately licensed physician.