March 21, 2002

Prairie Fare: The Eyes Have It

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Did your mother ever tell you to eat your vegetables? Did she admonish you to finish your carrots because they’re good for your eyes? It’s too bad we don’t know at a younger age that Moms are right at least 99 percent of the time.

It’s been said that we eat with our eyes before we take our first bite. We should also eat for our eyes. A plate filled with colorful fruits and vegetables is not only a sight to behold, but research has shown that colorful foods can help keep our eyes and the rest of us healthy.

Age-related macular degeneration (AMD), the leading cause of blindness among people over 65, affects about one-fourth of the senior population to some degree. The macula is located at the back of the eye, and it makes possible our central vision. If the macula deteriorates, as it might with age, it can lead to dark spots in the center of vision, blurred vision or increased time to adjust to changes in light. AMD can decrease our ability to see sharp details needed to read, write or even drive.

Certain natural colorants, or pigments, in food appear to play a protective role against AMD. Dietary supplements, like specialized vitamins for eyes, aren’t as effective as foods in protecting our eyes, according to research studies.

Food pigments act as antioxidants, protecting the retina from damage. Among the most important pigments are lutein and zeaxanthin. They form the yellow pigment that serves as a protective filter for the macula. Some good sources of lutein are spinach and other dark green leafy vegetables, green peppers, peas, cucumber, celery, red grapes, egg yolk and pumpkin. Zeaxanthin is found in foods like egg yolk, corn, red peppers, oranges and grapes.

What about Mom and the "carrot rule?" Yep, she was right. Carrots are a good source of beta-carotene, another antioxidant nutrient. Beta- carotene is also found in sweet potatoes, broccoli and other dark orange, gold and green leafy vegetables. Some other eye-protecting antioxidant nutrients are vitamin C, found in citrus fruits, strawberries, tomatoes and peppers, and vitamin E, found in seeds, nuts and vegetable oils.

Only an eye care professional can diagnose AMD, so it’s important to schedule an appointment if you notice changes in your vision. In the meantime, focus on eating a healthy, colorful diet. Protect your eyes from sun exposure by wearing sunglasses or hats. Some other risk factors for AMD are smoking and uncontrolled high blood pressure.

Strawberry Romaine Salad

8 c. Romaine lettuce, torn in bite-size pieces
1/2 red onion, sliced
1 1/2 pt. fresh strawberries, sliced
1/4 c. slivered almonds
1/3 c. sugar
1/2 c. canola oil
1 Tbsp. poppy seed
2 Tbsp. sesame seed
1/4 tsp. paprika
1/4 c. cider vinegar
1/4 tsp. Worcestershire sauce

Wash lettuce and strawberries. Tear lettuce into bite-size pieces. Hull and slice strawberries. For dressing, mix sugar, oil, poppy seed, sesame seed, paprika, vinegar and Worcestershire sauce in jar with tight lid and chill. Mix salad ingredients. Just before serving, shake dressing thoroughly and add to salad ingredients; toss gently.

Makes 10 servings. Each serving contains 170 calories, 14 grams fat (most of it monounsaturated), plus 50 percent of the daily recommendation for vitamin C and 25 percent of the recommendation for vitamin A.

###

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu