Blaine Eye Clinic

Archive for February, 2009

March – Save Your Vision Month

Thursday, February 26th, 2009

Open Your Eyes to Healthy Eating Habits

Millions of Americans Can Protect Against Eye Diseases by Eating Healthier

In honor of March's Save Your Vision Month, Blaine Eye Clinic and the American Optometric Association (AOA) and the Minnesota Optometric Association (MOA) remind Americans that caring for eyes includes paying attention to nutrition.

Approximately 43 million Americans suffer from age-related macular degeneration (AMD) or cataracts, the two leading causes of vision loss and blindness. Based on research from multiple studies, there is a strong correlation between good nutrition and the prevention of these age-related eye diseases. By eating foods rich in six nutrients ― antioxidants lutein and zeaxanthin, essential fatty acids, vitamins C and E and the mineral zinc ― you can help protect your eye sight and vision.

Research shows that 30 million (or one out of four) Americans age 40 and older suffer from some level of vision loss. According to the AOA's 2008 American Eye-Q^® survey, which assesses public knowledge and understanding of a wide range of issues related to eye and visual health, only 29 percent of Americans are coping with vision loss or other eye problems by increasing nutrients for healthy eyes.

"Given the positive association between nutrition and age-related eye diseases, it is troubling that fewer than a third of Americans seem to realize the importance of eating healthy," said Dr. Breann Forliti. "Although eye-healthy foods cannot reverse the damage of eye diseases, research shows it may help prevent or slow the progression of disease."

Healthy Fruits and Vegetables

The AOA and the MOA recommend eating a diet with a variety of foods loaded with key nutrients for maintaining and improving eye health, such as lutein (LOO-teen) and zeaxanthin.

The American Eye-Q^® survey showed that nearly half of all Americans (48 percent) still believe carrots are the best food for eye health. While carrots do contain nutritional value by supplying the provitamin A beta-carotene which is essential for night vision, spinach and other dark, leafy greens prove to be the healthiest foods for eyes because they naturally contain large amounts of lutein and zeaxanthin.

The following foods contain key nutrients for eye health:

• Lutein and zeaxanthin: Colorful fruits and vegetables such as broccoli, spinach, kale, corn, green beans, peas, oranges and tangerines
• Essential fatty acids: Fatty fish like tuna, salmon, or herring, whole grain foods, chicken and eggs
• Vitamin C: Fruits and vegetables, including oranges, grapefruit, strawberries, papaya, green peppers and tomatoes
• Vitamin E: Vegetable oils, such as safflower or corn oil, almonds, pecans, sweet potatoes, and sunflower seeds
• Zinc: Extra-lean red meat, poultry, liver, shellfish, milk, baked beans, and whole grains

There are many recipes that promote healthy eye sight and vision. One example of a quick and easy eye-healthy recipe includes:

Whole-Wheat Penne with Spinach and Gorgonzola*

Ingredients:

• 10 oz. uncooked whole-wheat penne pasta
• Olive oil cooking spray
• 1 1/2 cup yellow onion, diced (~1 medium onion)
• 3 large garlic cloves, minced
• 1/2 cup chicken broth
• 3 Roma tomatoes, chopped (~2 cups)
• 1 (6-ounce) bag fresh baby spinach
• 1/3 cup fresh basil, chopped or 1 teaspoon dried basil
• salt and pepper to taste
• 2/3 cup crumbled gorgonzola cheese [or substitute ½ cup low-fat freshly-grated parmesan cheese]
• 1/3 cup pine nuts (optional)

Directions:

• Cook pasta according to package directions, without salting water.
W
• hile pasta is cooking, spray a large, non-stick frying pan with cooking spray. Heat over medium-high heat. Add onions, then stir and cook until slightly transparent, approximately 5 minutes. Add garlic, stir and cook for another minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes, or until leaves wilt. Remove from heat and salt/pepper to taste.
• Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and top with gorgonzola (or parmesan) cheese and pine nuts. Makes 6 servings.

Nutritional Information (per serving): 300 Calories; 25% fat (8.3 g total, 2.8 g saturated), 57% carbohydrate (43 g), 18% protein (13.5 g), 8 mg cholesterol, 8.6 g fiber, 27 mg vitamin C, 1.33 mg vitamin E, 20.4 mg lutein/zeaxanthin, 271 mg sodium.

* Recipe courtesy of Elizabeth Somer, registered dietician and nutrition research expert.

Did You Know?

• Eating spinach can reduce your risk of getting certain eye diseases like AMD because it contains a large amount of lutein, an important eye nutrient. In order to maintain healthy eyes, add 10 mg of lutein to your diet each day or eat one cup of cooked spinach four times a week.
• More than 50 percent of Americans do not take in the recommended dosage of Vitamin C per day. Vitamin C has been linked, in approved amounts, to minimize or reduce the risk of cataracts and AMD.
• One cup (8 fl oz) of orange juice per day contains 81.6 mg/serving of Vitamin C, more than enough to help offset some eye diseases.

Schedule a Field Trip Today!

Tuesday, February 3rd, 2009

We have something new happening at Blaine Eye Clinic. Field trips! This is available for all children. The purpose of offering these visits is to educate children, parents, and teachers about the importance of eyesight. Your group is divided into various stations. Each child will learn about the various instruments used during an eye examination, see an actual photo of the inside of an eye, and visit with the doctor. The field trips are offered at no charge to your school/home school coop/etc.

Please contact Nate at nates@blaineeyeclinic.com for more information.