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High And Low Glycemic Foods

Eat healthy 'vision' foods daily

Along with exercising routinely, protecting the eyes and getting regular eye exams, eating certain foods can help maintain vision health.

The American Health Assistance Foundation recommends including the following foods in your diet:

  • Dark green, yellow and orange fruits and vegetables. These contain carotenoids, which help defend against a number of medical conditions, including age-related macular degeneration (AMD). Two carotenoids important to vision health are, Lutein and zeaxanthin.

    Lutein is found in spinach, collard greens, kale, okra, broccoli, papaya, oranges, kiwis, mangoes, green beans, peaches, sweet potatoes, lima beans, squash, red grapes, green bell peppers and egg yolks. Zeaxanthin can be found in yellow corn, honeydew melons, squash, oranges, mangoes, kale, apricots, peaches and orange bell peppers.

  • Fruits and vegetables abundant in vitamin C, including green peppers, citrus fruits, tomatoes, broccoli, strawberries, sweet and white potatoes, leafy greens and cantaloupe.
  • Foods containing vitamin E, such as: eggs, fortified cereals, fruit, wheat germ, green leafy vegetables, nuts, nut oils, vegetable oils and whole grains.
  • Sources of omega-3 fatty acids, such as: wild salmon, tuna, sardines, walnuts and flaxseed oil.
  • Whole grain versions of rice, bread and pasta that contain complex carbohydrates are metabolized slower and are healthier than their "white" counterparts. White rice, bread and pasta have a high glycemic index and some studies have shown that eating foods with a high glycemic index may increase the risk of developing AMD.

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