Did you know that daily intake of certain nutrients- either through foods or supplements-has been linked to healthy eyes and may reduce the risk of some chronic eye conditions? With my undergrad degree being in human nutrition, this area is near and dear to my heart! Consider the list below for the daily recommended dosages of these nutrients per the American Optometric Association:

 

Lutein (10 mg/day): Dark green leafy vegetables, such as spinach, collards or kale; corn, eggs, or lutein supplements

 

DHA/EPA (500 mg/day): Flax and fleshy fish like tuna or salmon, or fish oil supplements

 

Vitamin C (500mg/day): Orange juice, other citrus and fortified juices, citrus fruits, vitamin C supplements or multivitamins

 

Vitamin E (400IU/day): Nuts, salad and vegetable oils, peanut butter, fortified cereals, sweet potatoes, vitamin E supplements or multivitamins

 

Zinc (40-60mg/day): Red meat, poultry, oysters, fortified breakfast cereals, nuts, baked beans, milk or multivitamin/mineral supplements

 

Before taking any supplements, you should consult your doctor. There are some nutrients that can react with certain medications.

 

So to incorporate these foods into your diet I am going to start posting “Healthy Eye Friday” recipes on my blog, so check back tomorrow for the first one!!!  

Posted in Jennifer Zolman

Leave a Comment