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Save Your Eyes with Food
Categories: Medical Issues, Prevention, Senior Care Tips | Posted: 6/30/2014 | Views: 4690

Your mother may have been on the right track about carrots protecting your eyes after all. It turns out that as we age, we can develop all sorts of eye related problems – some of which may cause vision loss. As with most age-related physical problems, one way to ward off what seems like an inevitable decline is through our diets.

Stay Low Fat and Eat Your Vegetables

It turns out that the same foods that prevent heart disease are the top on the list to also prevent certain types of eye problems. Namely, foods high in cholesterol and fat that are associated with high blood pressure and hypercholesterolemia in our bodies are also associated with age-related macular degeneration (AMD). And, the foods that help us prevent things like cancer are also good at helping our eyesight. You guessed it – mostly vegetables!!

In the case of AMD, the best foods are those that contain carotenoids such as egg yolk, carrots, sweet potatoes, green and yellow squash, spinach, all varieties of peas, honeydew melon, brussel sprouts, grapes, kiwi, pumpkin, sweet peppers, cucumber, orange juice, celery, scallions, broccoli, apricots, and mango. Generally, the deeper or richer the color of the vegetable – the more caroteniods present.

Look for Omega-3 Foods

A large Harvard study found that women who ate fatty fish like salmon, trout, mackerel, and sardines on a regular basis were at a much lower risk for AMD (38-42% lower)! Foods rich in Omega –3 fatty acids are good for us in other ways as well. For instance, Omega-3 foods have been shown to be a possible protection against cancer, heart disease, stroke, and arthritis. Other foods such as flax seeds and walnuts are also high in Omega-3 fats.

Good Foods for Your Eyes

Here is a summary list of the foods to add to your diet for protecting your eye health. Always check with a doctor if this is a change from your regular diet.


  • Carrots
  • Spinach
  • Peas
  • Celery
  • Broccoli
  • Sweet peppers
  • Scallions
  • Green and Yellow Squash
  • Pumpkin
  • Corn
  • Cucumber


  • Honeydew Melon
  • Apricots
  • Mango
  • Orange Juice
  • Grapes
  • Kiwi
  • Tangerines

Other Foods

  • Fatty fish: Salmon, Mackerel, Sardines, Trout
  • Flax Seed
  • Walnuts
  • Egg Yolks


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