Eye Healthy, Holiday Foods

Many of us enjoy preparing and sharing wonderful holiday meals with our family and friends during this time of year. Research has shown that foods such as yellow and orange fruits, leafy greens, vegetables, as well as egg yolks and fatty cold-water fish are all good sources of antioxidant vitamins and minerals (A, C, and E and the mineral zinc) that may help prevent the progression of cataracts and retinal disease.

The following is a list of nutrients and the food you can find them in.

Lutein, zeaxanthin – Broccoli Brussels sprouts, collard greens, corn, eggs, kale, nectarines, oranges, papayas, romaine lettuce, spinach, squash

Omega-3 fatty acids – Flaxseed, flaxseed oil, halibut, salmon, sardines, tuna, walnuts

Vitamin A – Apricots, cantaloupe, carrots, mangos, red peppers (raw), ricotta cheese, spinach, sweet potatoes

Vitamin C – Broccoli, Brussels sprouts, grapefruit, kiwi, oranges, red peppers (raw), strawberries

Vitamin E – Almonds, broccoli, peanut butter, spinach, sunflower seeds, wheat germ

Zinc – Chickpeas, oysters, pork chops, red meat, yogurt