Eye Health

Save Your Eyesight

Salad + Avocado

Spinach may be good for your eyes, but avocado makes it even more effective. Researchers at The Ohio State University found that when adults ate a lettuce, spinach, and carrot salad with or without 3 tablespoons of avocado, the avocado eaters absorbed 8.3 times more alpha-carotene, 13.6 times more beta-carotene, and 4.3 times more lutein than the others. Researchers believe the healthy fats in avocado increase the absorption of these fat-soluble carotenoids, which are associated with a decreased risk of macular degeneration and cataracts.

Go green: In the study, 3 tablespoons of avocado was nearly as effective as 6, so spare yourself the extra calories. Use a Hass avocado if possible--it has a higher monounsaturated fat content--or try swapping in another healthy fat source, such as safflower oil, nuts, or olives.
 

A sliced carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

Lots of red meat may also raise your risk of blindness, according to Australian researchers. A study found that people who eat beef, lamb or pork 10 times or more a week face a higher risk of developing age-related macular degeneration, a condition that can lead to blindness.

Scramble: Whole eggs

Forgo egg-white omelets. The yolks are an all-star source of two antioxidants--lutein and zeaxanthin, carotenoids that fight cataracts as well as macular degeneration, the leading cause of blindness. Don't worry: University of Massachusetts researchers have concluded that eating an average of one egg yolk a day will not hurt your cholesterol levels.

Steam: Orange cauliflower

Yes, that really is orange cauliflower popping up in your produce aisle. Food scientists at Cornell University reworked the white variety to provide 25 times as much beta-carotene, which maintains the protective covering over the cornea. As with any low-cal vegetable, you can enjoy peachy cauliflower with reckless abandon, provided you don't drown it in salt and fat-laden butter.