FOOD FOR HEALTHY EYES

Healthy Eyes - Eating Right for the Eyes
An essential part of eye care is eating the right foods that contain the right vitamins to help keep the eyes health. There are a lot of eye diseases and eating the proper foods can lower the risk of these diseases.

Healthy Eyes - Antioxidants
Antioxidants help prevent many diseases affecting not only the heart, immune system, cancer but also the eyes. Antioxidants include Vitamin C, Vitamin E, and Vitamin A. These antioxidants can help prevent Age-Related Macular Degeneration, cataracts, and other eye diseases. Good sources of antioxidants are found in fruits and vegetables, with the highly pigmented ones having a higher concentration. So when picking fruits and vegetables notice the color and chose the ones with more color to them. Concentrations of antioxidants are more abundant in raw form and are loss through the cooking, canning, drying, and freezing. Obtaining too much of these antioxidants will also cause different negative effects, so it is a must to be watchful of amounts taken.

Antioxidants - Vitamin A for healthy eyes
Vitamin A is an antioxidant found in foods made from animals which includes liver and eggs and in fruits and vegetables like carrots and spinach. Most types of milk are also fortified with vitamin A. Vitamin A is essential to proper functioning of the retina. It also helps prevent night blindness by helping the eye to adapt between bright light and darkness. Vitamin A also helps reduce the risk of age-related macular degeneration (AMD) and the forming of cataracts. With AMD and cataracts being the leading causes of visual impairment and with the number of people to be affected increasing, getting a good amount of Vitamin A is essential to the eye's health and beauty.

Selected Animal Sources of Vitamin A

Food

IU/
International
Units
%DV *

Liver, beef, cooked, 3 oz 30,325 610
Liver, chicken, cooked, 3 oz 13,920 280
Egg substitute, fortified, 1/4 cup 1355 25
Fat free milk, fortified with vitamin A, 1 cup 500 10

Cheese pizza, 1/8 of a 12" diameter pie 380 8
Milk, whole, 3.25% fat, 1 cup 305 6
Cheddar cheese, 1 ounce 300 6
Whole egg, 1 medium 280 6
% DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin A is 5,000 IU (1,500 micrograms retinol). Most food labels do not list a food’s vitamin A content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.

Selected Plant Sources of Vitamin A (from beta-carotene)

Food IU/ International Units %DV *
Carrot, 1 raw (7 1/2 inches long)
20,250
410

Carrots, boiled, 1/2 cup slices
19,150
380

Carrot juice, canned, 1/2 cup
12,915
260

Sweet potatoes, canned , drained solids, 1/2 cup 7,015 140
Spinach, frozen, boiled, 1/2 cup
7,395
150

Mango, raw, 1 cup sliced
6,425
130

Vegetable soup, canned, chunky, ready-to-serve, 1 cup 5,880 115
Cantaloupe, raw, 1 cup
5,160
100

Kale, frozen, boiled, 1/2 cup
4,130
80

Spinach, raw, 1 cup
2,015
40

Apricot nectar, canned, 1/2 cup
1,650
35

Oatmeal, instant, fortified, plain, prepared with water, 1 packet
1,510
30

Tomato juice, canned, 6 ounces
1,010
20

Apricots, with skin, juice pack, 2 halves
610
10

Pepper, sweet, red, raw, 1 ring, 3 inches in diameter by 1/4-inch thick 570
10

Peas, frozen, boiled, 1/2 cup
535
10

Peach, raw, 1 medium
525
10

Peaches, canned, water pack, 1/2 cup halves or slices
470
10

Papaya, raw, 1 cup cubes
400
8

*DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin A is 5,000 IU (1,500 micrograms retinol). Most food labels do not list a food’s vitamin A content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.


Tables provided by www.nih.gov

Antioxidants - Vitamin C
Vitamin C does it all. It strengthens your bones and muscles, keeps our immune system in good shape, keeps our teeth and gums healthy, reduces the risk of many diseases and it is no surprise that it is essential to keeping the eyes healthy. Vitamin C is another antioxidant that also helps reduce the risk of age-related macular degeneration (AMD) and the forming of cataracts. Vitamin C, as we all know, cannot only be found in citrus fruits and of course orange juice, but also green peppers, strawberries, broccoli, and sweet potatoes.

Table of Selected Food Sources of Vitamin C

Food Mg %DV*
Papaya, 1
187.87 mg
250.5

Green Bell Pepper, 1 cup raw
82.16
109.5

Strawberries, 1 cup
81.65 mg
108.9

Orange, 1
69.69 mg
92.9

Broccoli, 1 cup raw
66.17 mg
88.2

Sweet Potato, 1 cup
49.20
65.6

Red Chili Peppers, 2 tsp
3.84 mg
5.1



Antioxidants - Vitamin E
Vitamin E is another antioxidant that does it all. Consuming a rich amount of Vitamin E helps prevent or reduce the risk of Alzheimer's Disease, coronary heart disease, and help protect against different types of cancers. For eye care, Vitamin E has been associated with the prevention of cataracts and the delaying of cataract growth. The best sources of Vitamin E are nuts, green leafy vegetables, and fortified products such as cereal.

Table of Selected Food Sources of Vitamin E

Food International Units %DV*
Wheat germ oil, 1 Tb
26.2
90

Almonds, dry roasted, 1 oz
7.5
25

Safflower oil, 1 TB
4.7
15

Corn oil, 1 TB
2.9
10

Soybean oil, 1 TB
2.5
8

Turnip greens, frozen, boiled, 1/2 c
2.4
8

Mango, raw, without refuse,1 fruit
2.3
8

Peanuts, dry roasted, 1 oz
2.1
8

Mixed nuts w/ peanuts, oil roasted, 1 oz
1.7
6

Mayonnaise, made w/ soybean oil, 1 TB
1.6
6

Broccoli, frozen, chopped, boiled, 1/2 c
1.5
6

Dandelion greens, boiled, 1/2 c
1.3
4

Pistachio nuts, dry roasted, 1 oz
1.2
4

Spinach, frozen, boiled, 1/2 c
0.85
2

Kiwi, 1 medium fruit 0.85 2
* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin E is 30 International Units (or 20 mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV will contribute to a healthful diet.



Tables provided by www.nih.gov



Minerals - Selenium and Zinc
Selenium and Zinc are two key minerals that help the oxidation process. They help the body absorb antioxidants and getting daily values of these minerals help antioxidants in the prevention of eye diseases. Zinc can be found in cheese, yogurt, red meat, pork, and certain fortified cereals. Selenium can be found in walnuts, enriched breads and rice, and macaroni and cheese. As with antioxidants, getting too much of these minerals can cause problems.

Table of Selected Food Sources of Selenium

Food
Micrograms % DV*
Brazil nuts, dried, unblanched, 1 oz
840 1200
Tuna, canned in oil, drained, 3 1/2 oz
78 111
Beef / calf liver, 3 oz
48 69
Cod, cooked, dry heat, 3 oz
40 57
Noodles, enriched, boiled, 1 c
35 50
Macaroni and cheese (box mix), 1 c
32 46
Turkey, breast, oven roasted, 3 1/2 oz
31 44
Macaroni,elbow, enriched, boiled, 1 c
30 43
Spaghetti w/ meat sauce, 1 c
25 36
Chicken, meat only, 1/2 breast
24 34
Beef chuck roast, lean only, oven roasted, 3 oz
23 33
Bread, enriched, whole wheat, 2 slices
20 29
Oatmeal, 1 c cooked
16 23
Egg, raw, whole, 1 large
15 21
Bread, enriched, white, 2 slices
14 20
Rice, enriched, long grain,cooked, 1 c
14 20
Cottage cheese, lowfat 2%, 1/2 c
11 16
Walnuts, black, dried, 1 oz
5 7
Cheddar cheese, 1 oz
4 6

*DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for selenium is 70 micrograms (mcg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Even foods that provide lower percentages of the DV will contribute to a healthful diet.


Table of Selected Food Sources of Zinc

Food Milligrams %DV*
Oysters, battered and fried, 6 medium 16.0 100
Ready-to-Eat (RTE) Breakfast cereal, fortified with 100% of the DV for zinc per serving, 3/4 c serving 15.0 100
Beef shank, lean only, cooked 3 oz 8.9 60
Beef chuck, arm pot roast, lean only, cooked, 3 oz 7.4 50
Beef tenderloin, lean only, cooked, 3 oz 4.8 30
Pork shoulder, arm picnic, lean only, cooked, 3 oz 4.2 30
Beef, eye of round, lean only, cooked, 3 oz 4.0 25
RTE Breakfast cereal, fortified with 25% of the DV for zinc per serving, 3/4 c 3.8 25
RTE Breakfast cereal, complete wheat bran flakes, 3/4 c serving 3.7 25
Chicken leg, meat only, roasted, 1 leg
2.7 20

Pork tenderloin, lean only, cooked, 3 oz 2.5 15
Pork loin, sirloin roast, lean only, cooked, 3 oz 2.2 15
Yogurt, plain, low fat, 1 c 2.2 15
Baked beans, canned, with pork, 1/2 c 1.8 10
Baked beans, canned, plain or vegetarian, 1/2 c 1.7 10
Cashews, dry roasted w/out salt, 1 oz 1.6 10
Yogurt, fruit, low fat, 1 c 1.6 10
Pecans, dry roasted w/out salt, 1 oz 1.4 10
Raisin bran, 3/4 c 1.3 8
Chickpeas, mature seeds, canned, 1/2 c 1.3 8
Mixed nuts, dry roasted w/peanuts, w/out salt, 1 oz 1.1 8
Cheese, Swiss, 1 oz 1.1 8
Almonds, dry roasted, w/out salt, 1 oz 1.0 6
Walnuts, black, dried, 1 oz 1.0 6
Milk, fluid, any kind, 1 c .9 6
Chicken breast, meat only, roasted, 1/2 breast with bone and skin removed 0.9 6
Cheese, cheddar, 1 oz 0.9 6
Cheese, mozzarella, part skim, low moisture, 1 oz 0.9 6
Beans, kidney, California red, cooked, 1/2 c
0.8 6
Peas, green, frozen, boiled, 1/2 c 0.8 6
Oatmeal, instant, low sodium, 1 packet 0.8 6
Flounder/sole, cooked, 3 oz 0.5 4
* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for zinc is 15 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.


Tables provided by www.nih.gov

Eating the right foods is essential to healthy eyes. These antioxidants and minerals can help keep our eyes stay healthy.


source:eyecaresource.com