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