NUTRITION FOR YOUR EYES
By Diana Fatayerji, M.S., Ph.D.

When asked their biggest fear of aging, one of the most frequent answers people give is going blind or having major loss of vision. This fear is not unfounded. Elderly people encounter staggeringly high rates of cataracts, glaucoma and macular degeneration.

The good news is that degenerative eye disease is not inevitable. Good nutrition and healthy lifestyle habits can reduce the risk of developing eye disease.

Antioxidants are vital to eye health. Research shows that people with the highest levels of antioxidants in their blood have the lowest risk of cataracts (Opthalmology. 2001. 108:1992-1998). Eye-healthy lifestyle habits include wearing a hat or UV-blocking sun glasses in sunny climates, not smoking, taking regular exercise, and carefully managing blood sugar levels in diabetics.

EYE HEALTHY NUTRIENTS:

Beta Carotene
Carrot, pumpkin, yam, mango, spinach

Vitamin A
Yellow and green fruits and vegetables, dairy, egg, avocado

Vitamin B2 (riboflavin)
Almond, cheese, egg, carrot

Vitamin C
Citrus, kiwi, red pepper, tomato, avocado, green vegetable

Vitamin E
Brown rice, whole grains, egg yolk, nuts, yams

Lutein
Green vegetables, spinach, egg yolk, kiwi, grapes

Selenium
Brazil nuts, wheat germ, tomato, onion, broccoli, whole grains

Zinc
Seafood, sunflower & pumpkin seeds, wheat germ, mushroom

Manganese
Walnuts, whole grain, green vegetables, eggs

Glutathione


Alpha-lipoic acid


Carnosine

EYE HEALTHY TIPS:

- Top sandwiches or salads with guacamole

- Use whole grain rice, bread and pasta

- Snack on fresh fruits and nuts

- Serve fresh vegetables and salads with all meals

- Add spinach, mushroom, tomato or onion to omelets

- Replace potato with sweet potato or yam

- Make rice salad: brown rice, broccoli, carrot, raisin, sunflower seeds, lemon juice

- Make smoothies: colorful fruits, raw nuts and seeds, yogurt, wheat germ

- Avoid all fried foods, margarine and hydrogenated or trans fats.

CARROT ZUCCHINI CAKE:

Sift: 1 cup whole wheat flour

1 tsp. baking soda

1 tsp. baking powder

1 tsp. cinnamon

1/4 tsp. salt

In a separate bowl combine:

2/3 cup vegetable oil

1 cup date sugar

2 eggs

Add wet ingredients to flour and stir well.

Add: 1/2 cup chopped walnuts

1/2 cup grated zucchini

1 cup grated carrot

Bake at 325°F in a greased and floured pan for about 1 hour and 25 minutes.

SPINACH and TOMATO SALAD:

1) Dressing

In a food processor grind to a paste:

1/2 cup walnuts

2 clove garlic

1/2 tsp. salt

Gradually whisk in:

1/2 cup olive oil

Add: 3 Tbsp. lemon juice

1 Tbsp. chopped basil

2) Salad

Toss together:

8 cups baby spinach leaves

8 button mushrooms, thinly sliced

1/4 cup basil leaves, thinly sliced

4 ripe tomatoes cut into large chunks

1 small red onion, sliced into paper thin rounds

Toss salad with dressing just before serving

Serve with feta cheese and whole grain bread

LENTIL and SPINACH BAKE:

Simmer till soft, about 20 minutes (till thick and dry):

11/2 cup Red lentils, washed well

21/2 cup Water

1 onion, finely chopped

Add: 1 clove Garlic, crushed

2 Tbsp Vegetable bouillons

Wash, drain and chop:

2 lb Spinach

Cook in a dry pan until it begins to wilt, then drain

Spread the spinach in a shallow, oven proof dish

Top with:

2 beef-tomatoes, sliced

Top with:

The lentil mix

1/4 cup grated cheese

Bake at 375oF for 40 minutes

CARROT SALAD:

Mix together till smooth:

1 cup plain yogurt

1 Tbsp. raw almond butter

Pinch of salt

In a separate bowl combine:

1/2 cup roasted almonds, chopped

1/2 cup raisins

3 cups carrots, grated

Combine yogurt and carrot mix.

Serve chilled

RAW FRUIT COOKIES:

Blend together in a food processor:

1 cup Dates

11/2 cup Soft dried figs

Add and mix well:

1 Tbsp. Concentrated orange juice

2/3 cup Puffed brown rice

1/2 cup Coconut FLAKES, chopped

1/3 cup Almonds, roughly chopped

1/2 tsp. Fresh ginger, grated

Form into a log shape and chill

To serve, cut the log into 1/4-inch slices