25°c Partly cloudy
18°c Cloudy periods
Winnipeg Free Press - PRINT EDITION
Hey tomato, it's good to see you
Foods are more appealing when they look beautiful and nothing's prettier than an August tomato. But we should be eating for our eyes, too.
Nutrition researchers are gazing into our eyes to illuminate the link between nutrition and eye health. Their important diet discoveries go beyond eating carrots to see better in the dark.
Carrots still rank high on the eyesight-saving menu, but other heroes, perhaps even more important, are emerging from the farm. Scientists have set their sights on green leafy and deep orange or yellow vegetables such as spinach, kale, zucchini, corn, tomatoes, carrots, collard greens and turnip greens because they contain two natural carotenoid plant pigments called lutein and zeaxanthin.
They are both potent anti-oxidants thought to protect the eyes against damaging light waves and free radicals that may cause cataracts, glaucoma, diabetic retinopathy and age-related macular degeneration.
A 2011 study in the British Journal of Nutrition reports that lutein may reduce risk of cataracts by up to 40 per cent and a 2007 study in the Archives of Ophthalmology found that lutein may cut risk of AMD by 35 per cent.
Lutein is also found in eggs, especially the yolk. Recipe note: Because lutein is a fat-soluble nutrient, absorption is increased when consumed with a little oil. So it's good to know that olive oil drizzled on summer's fresh salads is good for your taste buds and your eyes.
Other powerful anti-oxidant nutrients associated with maintaining overall eye health are zinc, vitamins C and E and beta-carotene.
The two leading causes of visual loss and blindness are cataracts and AMD, affecting more than 20 million Americans. Lutein is important for the development of an infant's eyesight (attention moms-to-be) and maintaining children's vision health.
Happily, many of the foods rich in nutrients good for our eyes are delicious additions to any meal and are beautiful to look at, too. How about those tomatoes?
Carolyn O'Neil is a registered dietitian and co-author of The Dish on Eating Healthy and Being Fabulous!
-- The Atlanta Journal-Constitution
SIGHT SAVERS
Lutein/zeaxanthin: kale, collard greens, spinach, turnip greens, broccoli, avocados, zucchini, peas, corn, Brussels sprouts, tangerines, dark leafy salad greens; also eggs.
Beta-carotene: carrots, mangoes, sweet potato, greens, spinach, tomatoes, broccoli, cantaloupe, kale, apricots.
Vitamin C: papayas, citrus fruit, strawberries, tomatoes, mangoes, green peppers, berries.
Vitamin E: almonds, wheat germ, whole-grain breads, avocados, greens.
Zinc: oysters, lobster, beef, poultry, pork, lentils, whole-grain bread.
Source: USDA nutrient database
Republished from the Winnipeg Free Press print edition August 7, 2012 C1
More Life & Style
- Back to Top
- Return to Life & Style
Poll
Most Popular Life & Style
- Just for kicks: shoe swap hits town
- Make it look natural; companies work to make packaged foods appear homespun
- Study shows commonly prescribed statin drugs and some antibiotics can interact
- 'WhatsApp Messenger' top paid iPhone app in Canada
- Even elite athletes sometimes feel depressed after completing a marathon
- Airborne laser spots ancient city complex of roads, canals hidden under dense Cambodian forest
- Doctors say public purse and public health at risk because of government cuts
- Bark in the park more than a lark
- The old wooden church
- Pets of the week
- Even elite athletes sometimes feel depressed after completing a marathon
- Apple's big week
- Just for kicks: shoe swap hits town
- Yaz and Yasmin pills linked to 23 deaths, say Health Canada documents
- Make it look natural; companies work to make packaged foods appear homespun
- Study shows commonly prescribed statin drugs and some antibiotics can interact
- Small-town Ohio police chief gives quick repercussion for criminals through Facebook floggings
- Ontario workers who fear chemical made them sick told to file claim
- Doctors say public purse and public health at risk because of government cuts
- More than 400 people ordered to leave homes in Fort McMurray due to flooding
- Deadly liver cancer on the rise, but half of cases preventable: Cancer Society
- Climate change keeping early birds from getting worms: study
- Overabundance of carp threatening ecosystem at Saskatchewan's Wascana Lake
- Doc's memoir portrays ERs as frantic, funny, frightening ... but never dull
- Carb-loading and sports drinks: debunking marathon myths
- Two dead, one injured after helicopter crashes north of Fort McMurray, Alberta
- You can't break bad eating patterns, but you can modify them to your advantage
- Magazine's creator says style has no size
- Dr. Henry Morgentaler, the controversial abortion rights crusader, dead at 90
- The end of the credit card?
- Study shows commonly prescribed statin drugs and some antibiotics can interact
- Make it look natural; companies work to make packaged foods appear homespun
- Just for kicks: shoe swap hits town
- Vitamin C and lysine proven to keep arteries healthy
- High on tea
- Adrenal fatigue can have significant impact
- Website helps Parkinson's patients avoid protein-medication interaction
- Poor preschooler eating habits can raise cholesterol, set stage for heart disease
- 'WhatsApp Messenger' top paid iPhone app in Canada
- As more patients get lab-grown body parts, scientists face challenge of making complex organs
- Yaz and Yasmin pills linked to 23 deaths, say Health Canada documents
- Study shows commonly prescribed statin drugs and some antibiotics can interact
- Even elite athletes sometimes feel depressed after completing a marathon
- The old wooden church
- Adrenal fatigue can have significant impact
- Turks and chaos
- Groin soreness sign of testicular cancer
- Website helps Parkinson's patients avoid protein-medication interaction
- Poor preschooler eating habits can raise cholesterol, set stage for heart disease
- Make it look natural; companies work to make packaged foods appear homespun
- Doc's memoir portrays ERs as frantic, funny, frightening ... but never dull
- Cramping their style
- Specialist moving to Toronto after 23 years at cutting-edge sleep lab
- Markdown maven tells world of Winnipeg deals
- Carb-loading and sports drinks: debunking marathon myths
- Iron overload often missed diagnosis for heart problems
- You can't break bad eating patterns, but you can modify them to your advantage
- Yaz and Yasmin pills linked to 23 deaths, say Health Canada documents
- His nose knows: City perfume maker can concoct your personal aroma
- Genealogical searches connect present to past
Ads by Google
You can comment on most stories on winnipegfreepress.com. You can also agree or disagree with other comments. All you need to do is be a Winnipeg Free Press print or e-edition subscriber to join the conversation and give your feedback.
You can comment on most stories on winnipegfreepress.com. You can also agree or disagree with other comments. All you need to do is be a Winnipeg Free Press print or e-edition subscriber to join the conversation and give your feedback.
Have Your Say
New to commenting? Check out our Frequently Asked Questions.
Have Your Say
Comments are open to Winnipeg Free Press print or e-edition subscribers only. why?
Login SubscribeHave Your Say
Comments are open to Winnipeg Free Press Subscribers only. why?
SubscribeThe Winnipeg Free Press does not necessarily endorse any of the views posted. By submitting your comment, you agree to our Terms and Conditions. These terms were revised effective April 16, 2010.