Eating more fruits and vegetables is not just delicious, but it can also help prevent eye disease. The Center for Disease Control suggested eating at least five servings of fruits and vegetables, but they have recently revised the recommendation and created a slogan called “More Matters.” Five servings of fruits and vegetables might not be enough for certain individuals, based on gender, weight, age and physical activity level. Truly, the more fruits and vegetables we consume, the better our health will be. For optimum eye health, more fruits and vegetables matter because fresh produce is full of vitamins and minerals called antioxidants that keep cells and tissues healthy. Antioxidants can neutralize free radicals that can harm cells and cause degenerative diseases.
Antioxidants and the fruits and vegetables that contain
Here are some antioxidants and the fruits and vegetables that contain them: Vitamin C- Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, citrus fruits and guava. Vitamin E- Green leafy vegetables, sweet potatoes, avocados Vitamin A and Beta Carotene- Carrots, sweet potatoes, squash and leafy green vegetables. Lutein and Zeaxanthin- Kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, peas and Brussels sprouts (Source: New York Department of Health) Sometimes we need some fun, new ways to add more fruits and vegetables into our diet. Try some of these ideas when you want to boost your nutrition power!Grab the blender—Nothing is more delicious and wholesome than a fresh smoothie. Just use plain yogurt, fruit, 100 percent fruit juice and ice to create a delectable concoction.However, the enzyme that converts glucosinolates to isothiocyanates (small, cancer-fighting molecules) is easily destroyed by heat, meaning that cooking this vegetable can actually offset its cancer-protecting powers. In addition to its cancer-fighting properties, kale is also high in calcium, beta carotene, and vitamins C and K. Juice it—Juicers are very popular. If you do not like the taste of certain vegetables, you may not mind them in the juicer. Try using several types of vegetables, and add carrot or apple for some sweetness. Make fruit pops—Blend fruit and even some vegetables into a puree and freeze in ice cube trays overnight.
Leafy green is a member of the cruciferous family of vegetables
Still one of the trendiest and healthiest vegetables around, kale is popularly known as a superfood, and for good reason. This leafy green is a member of the cruciferous family of vegetables, which is unique for its high concentrations of glucosinolate, a plant compound shown to possess protective qualities against alimentary and lung cancer. Try this: To enjoy kale and all of its nutritional powers, simply chop it up and toss in olive oil with a little lemon juice and black pepper for a refreshing and healthy snack or meal.cooked. Try this: Simply cut a raw pepper into slices for a crisp, tasty snack on-the-go. DID YOU KNOW that broccoli is one of the foods known to ease symptoms of gastritis, an inflammation or irritation of the lining of the stomach? Read about it in our post Gastritis Diet: Foods That Heal and Foods To Avoid.Like kale, broccoli is a cruciferous vegetable and holds the same anti-carcinogenic properties outlined above. In comparison to other cruciferous vegetables, though, broccoli has the highest concentration of carotenoids, a category of compounds shown to decrease the risk of disease, particularly cancer and eye diseases. (See also our post Eat Your Brassicas! The Benefits of Cruciferous Vegetables.)