Eyes on the prize: How diet affects eye health
Our vision supports our overall health in ways we may not realize, and good nutrition plays a big role in that. A nutritious, balanced diet can support eye development and health from childhood to adulthood. As we age, our eyes are at risk for disorders like cataracts, macular degeneration, and glaucoma. Fortunately, we have powerful tools to support our eye health. Key nutrients for eye health • Vitamins A, C, E • Lutein and zeaxanthin • Omega-3 fatty acids • Zinc Tips for maintaining eye health • Get your greens: Broccoli,
kale, kiwi, grapes, turnip greens, and spinach are rich in lutein and zeaxanthin, which protect eyes from sun damage and age-related changes. • Love pumpkin: Beta carotene (Vitamin A) prevents night pumpkin, butternut squash, carrots, and sweet potatoes. • Good fat is all that: Omega-3 fatty acids benefit eye health by reducing inflammation and enhancing tear production. Enjoy fatty fish such as salmon and mackerel, chia seeds, sunflower seeds, and walnuts. blindness and macular degeneration. Find it in
• C what this nutrient can do: Vitamin C reduces cataract risk and visual acuity loss. Find it in oranges, berries, papaya, peppers, and tomatoes. • Blink for zinc: Important to our retina, include zinc-rich foods like grass-fed beef and poultry, oysters, beans, legumes, chia seeds, pumpkin seeds, and nuts like pecans. Refresh your routine and discover how delicious supporting your eyesight can be!
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Spinach & Egg Scramble with Raspberries (Serves 1)
Directions: Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking, until just set, 1 to 2 minutes. Stir in the spinach, salt and pepper.
Ingredients: • 1 teaspoonneutral oil, such as canola or avocado • 1 ½ cups baby spinach (1 ½ ounces) • 2 large eggs, lightly beaten • Pinch of kosher salt • Pinch of ground pepper • 1 slice whole-grain bread, toasted
Serve the scramble with toast and raspberries.
• ½ cup fresh raspberries Recipe courtesy of Eatingwell.com; for nutritional information click here . We comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex. ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-800-352-2583 (TTY: 1-877-955-8773). ATANSYON: Si w pale Kreyòl Ayisyen, gen sèvis èd pou lang ki disponib gratis pou ou. Rele 1- 800-352-2583 (TTY: 1-800-955-8770). Florida Blue is a trade name of Blue Cross and Blue Shield of Florida, Inc., an Independent Licensee of the Blue Cross and Blue Shield Association. Unless otherwise indicated, all materials, content and forms contained in this newsletter are the intellectual property of Better You. No materials, content and forms contained herein may be copied, reproduced, distributed or displayed in full or in part without expressed written permission by Better You.
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JANUARY 2026
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