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Spring fling in your own backyard

Eileen Luker
Posted 5/10/19

Tasty, healthy food is no magic trick for your health. You have to work for your health with body, mind, and soul. Even in the spring time some magic is needed to grow. To complete the tasks of …

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Spring fling in your own backyard


Tasty, healthy food is no magic trick for your health.

You have to work for your health with body, mind, and soul. Even in the spring time some magic is needed to grow. To complete the tasks of spring cleaning and growing you need good eyes to follow these instructions. 

Do your eyes have all the nutrients they need to help prevent cataracts, macular degeneration, glaucoma and other slight woes? The top foods for eye health are discussed. Don’t count on popping a pill to get these nutrients – your best sources of vitamins and antioxidants are from Whole Foods, since it may be a foods combination of nutrients that have a synergistic healing effect. 

Kale: See the Light: 

This leafy green is a rich source of lutein and zeaxanthin, which are related to a 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 nutrients include dark leafy green 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 or a few slices of avocado. Kale isn’t just a one-note food – it contains vitamin C and beta carotene, other eye-friendly nutrients. 

Sweet Potatoes: The Color of Health: 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 of eye infections. Sweet potatoes are not your favorite?

For beta carotene, try other deep orange foods, such as carrots and butternut squash, plus dark green foods including spinach and collard greens. Liver, milk and eggs are other great sources of vitamin A. 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: Help You “C” Better:

Fresh, juicy strawberries are a good think 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: Goodbye, Dry Eyes:

Do you have 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 contain eye-healthy vitamin E), flax and chia seeds.

Salmon also is a good source of vitamin D, which helps protect against macular degeneration. You also can get vitamin D by enjoying your sardines, mackerel, milk and orange juice fortified with vitamin D. 

When you’re working on exercise here is the secret to making everyday tasks easier and less painful. Whether it’s for gardening, grasping or opening jars. You’ll find easy exercises in Arthritis Today to help improve grip, strength and range of motion and ease joint pain. Try the “Cats Claw” 

Open Hans wise, fingers straight.

Slowly bend fingertips and thumb toward the base of your fingers.

Hold 6 seconds. Open hand and repeat, try when gardening. 

These foods and exercises are great tips to grow and clean up for spring. Enjoy! 


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