Our eyes need the right nutrients to to help prevent cataracts, macular degeneration, glaucoma and other sight problems. The Academy of Nutrition and Dietetics offers five top foods for eye heath.

—Kale: This leafy green is a rich source of lutein and zeaxanthin, which are related to vitamin A and beta carotene, and are believed to protect eye tissues from sunlight damage and reduce the risk of cataracts and macular degeneration. Other good sources of these eye-friendly nutrients include dark green leafy vegetables such as collard greens, turnip greens and spinach, broccoli, peas, kiwi, red grapes, yellow squash, oranges, corn, mangoes and honeydew melon. Your body needs fat to absorb lutein and zeaxanthin, so be sure to eat them with a bit of healthy fat such as a drizzle of olive oil. And kale also contains vitamin C and beta carotene, other eye-friendly nutrients.

—Sweet Potatoes: These orange tubers are a good source of beta carotene, which may slow progress of macular degeneration. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Beta carotene and vitamin A also help reduce the risk eye infections. Other great sources of vitamin A are carrots and butternut squash, plus dark green foods including spinach and collard greens and liver, milk and eggs. It's always best to get your nutrients from foods rather than pills. Your best sources of vitamins and antioxidants are from whole foods, since it may be a food's combination of nutrients that have a synergistic healing effect. And, similar to lutein and zeaxanthin, beta carotene and vitamin A are absorbed best when eaten with a little healthy fat such as olive oil.

Strawberries: Fresh, juicy strawberries are a good thing for your eyes, and contain plenty of vitamin C, which is an antioxidant that can help lower your risk of cataracts. Also, be sure to load up your plate with other vitamin C-rich foods including bell peppers, broccoli, citrus (such as orange and grapefruit) and cantaloupe.

—Salmon: Dry eyes? Eating enough omega-3 fatty acids can help alleviate the problem. Get some healthy fats every day in the form of salmon or other types of fish (two to three times per week), walnuts (which also include eye-healthy vitamin E), flax and chia seeds. Salmon is also a good source of vitamin D, which helps protect against macular degeneration. You can also get vitamin D by eating sardines, mackerel, milk and orange juice fortified with vitamin D.

—Green Tea: A cup of green tea is more than relaxing and soothing — its antioxidants may help lower risk of developing cataracts and macular degeneration. Green tea contains healthful substances called catcehins, which are responsible for its anti-inflammatory and antioxidant properties. Other foods that are that are high in catechins include red wine, chocolate, berries and apples. Black tea also boasts catechins, but in lower amounts than its green cousin.

Q and A

Q: Are there benefits in consuming nuts in their raw form?

A: Nuts are healthful, nutrient-dense foods that contain good amounts of fiber, protein, potassium, magnesium, antioxidants and heart-healthy monounsaturated fatty acids. They also are extremely versatile and can be used to make nut butter, ice cream, sauces and savory meals like pad Thai. Raw or roasted nuts have a very similar nutritional makeup, and the oil used to roast nuts adds a negligible number of calories per serving. Steaming or roasting nuts may be required to kill harmful bacteria or mold. In California, where 80 percent of the world's almonds are grown, steaming or fumigating the nuts is required by law, due to previous salmonella outbreaks. Therefore there are no truly raw almonds. Aflatoxin, a potentially cancerous mold found in very small amount sin some foods, may be reduced by roasting peanuts, which are technically a legume, but often categorized as a nut. Some raw versions of nuts and nut butters can be more expensive, as well. Nuts — raw, roasted or steamed — can add variety and good nutrition to any healthy diet. They are nutrient-dense, but also calorically dense, so monitoring serving sizes is paramount when enjoying them. — Environmental Nutrition, October 2016.

RECIPE

Who doesn't love cauliflower — you can puree it into a crust, make it into a side dish or soup or eat in raw with a dip. It offers plenty of nutrition and very few calories. Here's a recipe for Buttery Roasted Cauliflower that's a great side dish. It's from Cooking Light magazine.

Buttery Roasted Cauliflower

4 cups small cauliflower florets

2 large shallots, cut into wedges

Cooking spray

1 tablespoon canola oil

1 tablespoon butter, melted

3/8 teaspoon kosher salt

1/4 teaspoon black pepper

1 tablespoon chopped fresh chives

Fresh tarragon leaves

Place a jelly-roll pan in oven and preheat oven to 450 degrees. (Leave pan in oven as it preheats.) Place cauliflower and shallots on preheated pan; lightly coat vegetables with cooking spray, and toss with oil. Bake at 450 degrees until browned and tender, about 15 minutes. Drizzle with butter; toss to coat. Sprinkle with salt and pepper; top with chives and tarragon, if desired. Serves 4.

Per serving: 104 calories, 3 g protein, 10 g carbohydrate, 6.7 g fat, 8 mg cholesterol, 3 g fiber, 241 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.