For those of us reaching for our glasses more often to read, it's a sobering reminder that we are aging — daily.
New research suggests that those of us who eat lots of leafy greens and a variety of other fruits and vegetables may have less risk for developing eye diseases, such as age-related macular degeneration and cataracts.
Simply put, eat the colors of the rainbow, not just for variety, but for healthier eyes. Here's a look at what that rainbow — orange, yellow, red and green plants — provides to your eyes.
Carotenoids are a family of nutrients that give the yellow, orange and red colors in many fruits and vegetables. Beta-carotene is needed to make vitamin A, which is critical for vision. A lack of vitamin can cause night blindness. In addition, lutein and zeaxanthin, two other carotenoids, act as natural antioxidants in the eye, protecting the eye from ultraviolet light rays that can increase the risk of cataracts. In the Nurses' Health Study and Health Professionals Follow-up study (of more than 100,000 individuals), the group with the highest blood levels of lutein and zeaxanthin were 40 percent less likely to develop advanced AMD than a group with lower levels, according to an article in Environmental Nutrition newsletter.
And it's not just your eyes that will improve — a study in the journal Neurology found that older adults who reported regularly eating one to two serving a day of green leafy vegetables slowed their rate of age-related cognitive decline. The study found that the subjects tested as if they were 11 years younger.
What's the best way to prep and cook veggies so you minimize nutrient losses? Researchers have found that chopping, pureeing or cooking vegetables in oil helps the body absorb the nutrients. Vitamin A is a fat-soluble vitamin and needs fat to be absorbed, so use a low-fat dressing on your salad rather than non-fat, or cook vegetables in olive oil or corn oil.
What should you eat to boost carotenoids?
— For more beta carotene, think orange: pumpkin, sweet potato, winter squash and cantaloupe, as well as dark green leafy veggies.
—For more lutein and zeaxanthin, choose kale, spinach, turnip greens, collards, mustard greens and dandelion greens as well as peas, summer squash and Brussels sprouts.
Does taking a supplement help? It can. In the Age-Related Eye Disease Study, conducted by the National Institute of Health's National Eye Institute, taking a supplement of carotenoids and other vitamins and minerals linked to eye health reduced the risk of AMD progressing by about 30 percent, but it didn't prevent cataracts or the early stages of AMD.
As you might expect, those who benefitted the most were people who had the least-healthful diets and didn't eat many lutein and zeaxanthin-rich foods.
The bottom line according to the researchers: Focus on eating carotenoid-rich foods, but if you have intermediate or advanced AMD, consider taking an eye health supplement.
Q and A
Q: Does breastfeeding really reduce the risk of developing type 2 diabetes?
A: Yes, according to a recent study in JAMA Internal Medicine, women who breastfeed their babies have a decreased risk of developing type 2 diabetes. The study followed 1,238 women (ages 18 to 30) for 30 years. Mothers who breastfed for at least six months after each pregnancy were about half as likely to eventually develop diabetes as those who did not breastfeed; those who breastfed for less than six months had a 25 percent reduced risk. This was true regardless of race, body weight and lifestyle and metabolic factors, as well as whether the women developed gestational diabetes (diabetes that occurs during pregnancy) or not. Breastfeeding has also been linked to a host of other potential health benefits for both mothers and children. The American Academy of Pediatrics and the American College of Obstetricians and Gynecologists recommend breastfeeding for at least six months, preferably a year. - University of California, Berkeley Wellness Letter.
RECIPE
The latest issue of Cooking Light magazine offers 105 ways to eat more veggies. Let's start with this recipe for Charred Orange-Chile Broccoli.
Charred Orange-Chile Broccoli
2 heads broccoli, cut into florets
2 teaspoons canola oil
2 tablespoons fresh orange juice
1 tablespoon lower-sodium soy sauce
1 tablespoon light brown sugar
2 teaspoons Asian chile-garlic sauce
2 teaspoons dark sesame oil
2 teaspoons toasted sesame seeds
Cut the broccoli heads into florets leaving 2 inches of stem; toss with the canola oil on a large baking sheet. Bake at 425 degrees until tender, 25 to 30 minutes. In a saucepan over high, bring the orange juice, soy sauce, brown sugar and chile-garlic sauce to a boil. Reduce to a simmer and cook until thickened, about 2 minutes. Stir in the sesame oil and drizzle mixture over the broccoli. Sprinkle with the sesame seeds. Serves 4 (serving size: 3/4 cup).
Per serving: 170 calories, 5 g protein, 16 g carbohydrate, 7 g sugars (3 g added), 11 g fat (1 g sat; 9 g unsat), 5 g fiber, 251 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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