Keep an eye out for Antioxidants
Author: Oksana Aron, MD Source: Weight Loss NYC Jan 17, 2013The Eyes have it
Eating more fruits and vegetables can help protect against disease and improve your overall health. Not all foods contain significant amounts of nutrients you need. Nutritional balance of essential nutrients benefits many systems including these vitamins and minerals found to be most helpful for your eyes:
| Antioxidant Types | Foods Rich in Antioxidants |
|---|---|
| Lutein & Zeaxanthin | Eggs, kale, spinach, turnip greens, collard greens,romaine lettuce, broccoli, zucchini, corn, garden peas, Brussels sprouts. |
| Vitamin C (ascorbic acid) | Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. |
| Vitamin E | Vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, wheat germ, and whole grains. |
| Vitamin A & Beta Carotene | Carrots, sweet potatoes, squash, eggs, green leafy vegetables. |
| Essential Fatty Acids | Salmon, sardines, flax seeds, soybeans, walnuts. |
| Zinc | Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, fortified breakfast cereals. |
Omega Fatty Acids: DHA and EPA
Dr. +Oksana Aron recommends Omega complex for its well known health benefits. Listed below are some popular cooked fish selections to consider (highest to lowest available omegas). Non-fish folk can supplement DHA with commercial supplements made from microalgae.| Omega Source | Portion | Yield |
|---|---|---|
| Salmon | 3 oz | 1800mg |
| Tuna | 3 oz | 1300mg |
| Mackerel | 3 oz | 1000mg |
| Anchovy | 2 oz (1 can in oil) | 900mg |
| Trout | 3 oz | 800mg |
| Halibut | 3 oz | 400mg |
| Scallops | 100g | 350mg |
| Snapper | 3 oz | 1800mg |
| Salmon | 3 oz | 300mg |
Medical Weight Loss and Nutritional Health
Maintaining nutritional health is an essential part of a safe and effective weight loss program. For more information, read about +Dr Aron Medical Weight Loss Center at WeightLossNYC.com or call 718-491-5525
Abbreviations:
- DHA: Docosahexaenoic Acid
- EPA: Eicosapentaenoic Acid
Sources:
- New York State Department of Health [health.ny.gov]
- American Optometric Association [aoa.org]
Labels: health, healthy habits, heart health, omega 3 fatty acid, organic food, protein, success, vitamins