You probably hear this a lot. "Eat the rainbow," they say. Its an over-simplified way of saying that the color of your food can tell you a lot about its nutritional value, and eating a variety of colors is one sure method to get as many of those vitamins and minerals as possible. It's not difficult to get the vitamins and nutrients you need from a solid, balanced diet, but it can be difficult if you're a picky eater, or have children who don't exactly like to expand their horizons. In fact, much of the documentation we found that uses the phrase is aimed at parents helping children adopt a more healthful diet. McNuggets or chicken fingers and fries for every meal is ok for an occasional treat but for a developing child’s diet its a big no no.
The people who should really consider paying attention to the color of their food are people who either don't get enough variation in their diet as-is, or people looking to expand their culinary horizons but also want to eat a nutritious diet. Eating the rainbow isn't really a ticket on its own from an unhealthy lifestyle to a healthy one, but it is a step in the right direction, especially considering the focus on fresh produce.
You’ve probably heard that eating carrots is good for your eyes. While that’s indeed true, there are plenty of other foods that also promote overall wellness while providing nutrients for long-term eye health.
With that in mind, here are a few foods for eye health that pack a powerful punch, along with some recipe ideas that incorporate these ingredients.
Leafy Greens
Think spinach, kale, collard greens, chard, and mustard greens. They’re all packed with lutein and zeaxanthin, types of carotenoids—pigments that give fruits and veggies their spectrum of colors and that are full of antioxidants. Both lutein and zeaxanthin may reduce the risk of chronic eye disease, including cataracts and age-related macular degeneration. Most leafy greens also contain vitamins A, C, and E.
Berries And Citrus Fruits
Raspberries, blueberries, blackberries, strawberries, grapefruits and oranges all contain plenty of vitamin C. Since our bodies don’t naturally produce the vitamin, we rely on diet and supplements to get the benefits. The American Optometric Association reports that numerous studies link vitamin C intake to decreased risk of cataracts. Throw a handful on your breakfast cereal, blend in a smoothie, or add to a salad for a sweet burst of flavor.
Nuts
Don’t pass up that bowl of peanuts or pistachios. In addition to all the other nutrients they provide, all nuts are packed with vitamin E. In fact, it takes only one handful of almonds to provide half of your daily vitamin E requirement. Vitamin E has been shown to protect cells in the eye, according to the American Optometric Association. It also may reduce the risk of cataracts and age-related macular degeneration.
Orange Peppers
A study in the British Journal of Ophthalmology reports that orange peppers contained the highest amount of zeaxanthin of all the fruits and veggies the researchers tested. Orange bell peppers also contain large amounts of vitamins A—including beta-carotene—and C. Plus, they’re great as a crunchy raw dipping treat or sauteed into any dish.
Seafood
Fish, particularly oily fish like tuna, salmon, mackerel, and trout, are rich in omega-3 fatty acids. These healthy fats promote retinal health and may help prevent dry eyes. Zinc is another important component of eye health. This essential trace mineral—found in a range of seafood—is highly concentrated in the eye, and deficiencies of zinc have been linked to poor vision, according to the AOA. Seafood also contains astaxanthin, another antioxidant that gives some seafood its reddish pigment. This super nutrient has also been shown to protect against diseases such as age-related macular degeneration.