Episode Number
144
Episode Show Notes / Description
Looking for a simple way to support your vision? Start by adding more color to your plate.
Transcript
Good morning, this is your Wellness Wake Up Call with University of Illinois Extension.
Our eyes work hard every day, helping us read, drive, enjoy nature, and connect with the people around us. While regular eye exams are essential, what you eat can also play an important role in protecting your vision and supporting long-term eye health. A colorful, balanced diet provides key nutrients that help keep your eyes functioning at their best.
Vitamin A supports the retina and helps with night vision. Find it in sweet potatoes, carrots, spinach, and cantaloupe.
Vitamin C is an antioxidant that helps protect eye tissues from damage. Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes are all excellent sources.
Vitamin D and Omega-3 fatty acids can help support the retina and prevent dry eye symptoms. Vitamin D sources include sun exposure, fatty fish, and fortified milks. You can also get omega-3’s from fatty fish as well as nuts and seeds.
Don't forget zinc, a mineral that helps transport vitamin A to the retina. Good sources include lean beef, poultry, beans, lentils, nuts, seeds, and whole grains.
Finally, lutein and zeaxanthin are plant compounds that protect your eyes from harmful light. They're abundant in dark leafy greens like kale, spinach, and collard greens, as well as eggs, peas, corn, and broccoli.
This week, focus on colorful plant-based foods, fatty fish, and time in the sun to support long-term eye health.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, Food and Nutrition Educator, with University of Illinois Extension.
Our eyes work hard every day, helping us read, drive, enjoy nature, and connect with the people around us. While regular eye exams are essential, what you eat can also play an important role in protecting your vision and supporting long-term eye health. A colorful, balanced diet provides key nutrients that help keep your eyes functioning at their best.
Vitamin A supports the retina and helps with night vision. Find it in sweet potatoes, carrots, spinach, and cantaloupe.
Vitamin C is an antioxidant that helps protect eye tissues from damage. Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes are all excellent sources.
Vitamin D and Omega-3 fatty acids can help support the retina and prevent dry eye symptoms. Vitamin D sources include sun exposure, fatty fish, and fortified milks. You can also get omega-3’s from fatty fish as well as nuts and seeds.
Don't forget zinc, a mineral that helps transport vitamin A to the retina. Good sources include lean beef, poultry, beans, lentils, nuts, seeds, and whole grains.
Finally, lutein and zeaxanthin are plant compounds that protect your eyes from harmful light. They're abundant in dark leafy greens like kale, spinach, and collard greens, as well as eggs, peas, corn, and broccoli.
This week, focus on colorful plant-based foods, fatty fish, and time in the sun to support long-term eye health.
Thank you for listening! I hope you have a happy and healthy day ahead. This has been Kristin Bogdonas, Food and Nutrition Educator, with University of Illinois Extension.