May is Healthy Vision Month! Dietvana is excited to share nutritional recommendations to keep your eyes healthy!
One important way to maintain healthy eyes is by including high level of vitamin A, lutein, carotenoids, zeaxanthin and polyphenols in your diet. The following foods are rich in these nutrients
​Apricots Berries Blueberries Broccoli Brussel sprout Carrots Cantaloupe Chili pepper Celery Collard greens Leafy greens Lettuce | ​Kale Mangos
Salmon
Spinach
Olives
Oranges
Papaya
Peppers
Tangerines
Tomatoes
Turnip greens
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Tips:
Pairing foods from this list with olive oil can significantly increase the ability for nutrient absorption by the body.
Use the following spices that contain polyphenols:
Clove
Oregano
Thyme
Rosemary
Sage
Drinks that have Polyphenols include
Coffee
Tea
Awesome ideas to eat right for your sight include:
Fruit smoothies
Fresh salads with pieces of fruit such as tangerines, oranges or berries
Salads prepared with beans and olives
Collard greens with chili peppers
Yogurt and half a cup of mango
Yogurt and half cup of cantaloupe
Egg white with tomatoes and spinach
Veggie omelet with pepper and tomatoes
Soups such as tomato and carrots
Pepper and hummus
Baby carrots, celery and dressing as snacks
Simple raw vegetables as snacks
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