Feast Your Eyes: Fall Foods for Eye Health

Posted by Jessica

Rich and beautiful, the colors of fall are a sight to see. As leaves change from green to stunning shades of yellow, orange and red, our eyes enjoy a special treat. What you may not know is that fall colors can be a feast for your eyes in more ways than one. You can see the colors of fall and eat them too as a way to care for your vision.


Fill Up Your Plate with Fall Colors

When it comes to fall foods, those rich colors are often rich in vitamins, minerals and antioxidants that help keep your eyes healthy. See healthier by getting your fill of these colorful fall foods:

  1. Pumpkin. No food is more fall than pumpkin. But don’t make your fall diet all about pumpkin spice – that’s a spice mix that’s typically combined with sugar and usually contains little to no actual pumpkin. For the real health benefits, enjoy the goodness of pure pumpkin.

    Pumpkin’s vibrant orange color comes from beta-carotene, which your body converts into vitamin A. An essential vitamin for eye health, vitamin A nourishes your corneas and helps you see better in low light. Pumpkin is also loaded with vitamin C, which helps preserve your vision as you age. Adding to pumpkin’s sight-safeguarding powers are antioxidants lutein and zeaxanthin, which protect your eyes from harmful UV rays.

    Whether you enjoy it roasted and sliced or pureed for soup, pumpkin is a fall food to enjoy to the fullest. Make sure you don’t skip the seeds either! Roast pumpkin seeds for a tasty snack that’s high in zinc, an essential mineral that supports retina health.

  2. Sweet potatoes. A great source of both vitamin A and vitamin E, sweet potatoes can help protect your eye cells from damage. Vitamin E fights free radicals, which break down healthy eye tissue. Keeping eye tissue healthy as you age can reduce your risk of cataracts and age-related macular degeneration – common causes of vision loss. More than just a sweet Thanksgiving side dish, sweet potatoes can be enjoyed in a variety of savory ways for breakfast, lunch or dinner.

  3. Dark leafy greens. Kale and spinach and other dark leafy greens contain eye-healthy vitamin A and are high in lutein and zeaxanthin. These powerful antioxidants protect eyes from blue and ultraviolet light and also help prevent age-related macular degeneration.

    Try combining kale with sweet potato and quinoa for a hearty fall salad that’s full of sight-protecting ingredients.

  4. Squash. Another beta-carotene rich food, squash is packed with vitamin A that’s crucial for eye health. Not getting enough vitamin A in your diet can lead to dry eyes and night blindness so fill your plate with plenty of naturally orange-hued foods.

    Fall-favorite butternut squash can be enjoyed roasted, pureed or even paired with spinach and baked in lasagna.

  5. Beans and legumes. Kidney beans, black eyed peas and lentils are good sources of zinc, an essential trace mineral. Zinc helps vitamin A create melanin, a protective pigment in your eyes. Zinc deficiency can make it harder to see at night.

    Up your zinc intake and warm up on a cool fall night with this black-eyed pea soup with sausage and kale.

A Healthier Way to See Fall Colors

Filling your plate with nutritious fall foods is an easy way to give some TLC to the amazing eyes that allow you to enjoy the brilliant colors of the fall season. But don’t stop there. In addition to eating your fall colors and enjoying fall sights, you can treat your eyes to a healthier way to see, too.

Bringing the power of eye-healthy natural light indoors, the Wellness Series from OttLite offers the healthiest way to light your home this fall. OttLite’s advanced natural daylight lighting technology closely matches the balanced color spectrum of natural sunlight to help keep your eyes nice and healthy.

Typical LED lighting has an unbalanced color spectrum that makes eyes work hard to fill in gaps, leading to eyestrain. The balanced color spectrum of the OttLite Wellness Series, however, is proven to reduce eyestrain by up to 51 percent.

You’ll see your fall recipe details clearly and comfortably under the healthy light of a Wellness Series lamp like The Glow LED Desk Lamp.

No other LED light shows colors as accurately either, so you can really appreciate the vivid colors of your autumn decor.

For more eye-healthy recipes and easy ways to care for your vision, visit seehealthier.com. Follow us on Facebook, Twitter, Instagram and Pinterest for regular reminders and tips to help you live and see healthier.



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