Vitamins and other nutrients found in fruits and vegetables play important roles in maintaining healthy eyes and good vision. Antioxidants in our diet, like vitamins A and C, zinc, and other nutrients, can help protect our cells from becoming damaged over time, leading to age-related eye diseases and cataracts. The benefits of a diet high in vegetables and fruits may also be caused by other substances present in the same foods, other dietary factors, or other lifestyle choices.
In general, brightly colored foods such as carrots and spinach contain the most antioxidants.
Vitamin C helps protect the lens of the eye. You get vitamin C from citrus fruit, strawberries, melon, peppers, potatoes, tomatoes, broccoli, peas, and dark leafy greens.
Vitamin A is a main component of the receptors in the eye. Pumpkin, winter squash, carrots, sweet potatoes, dark leafy greens, red peppers, peaches, and other yellow and orange fruits and vegetables are good sources.
Lutein and zeaxanthin, also carotenoids, are actually pigments that appear to accumulate in the retina where they absorb the type of shortwave light rays that can damage your eyes. Kale, spinach, collard greens, other dark leafy greens, carrots, sweet potatoes, and broccoli contain these antioxidants. Dark greens are particularly rich sources. For example: 1 cup of cooked spinach contains 29.8 mg lutein and zeaxanthin; kale has 25.6 mg, turnip greens 19.5, Swiss chard 19.3, collards 18.5, mustard greens 8.3, summer squash 4, winter squash 2.9, broccoli 2, and yellow corn 1.5. (source: Oregon State University) Egg yolks are another good source.
Fall’s cooler weather is a good time to enjoy some of the fresh dark greens that prefer lower temperatures. Kale is one plant that enjoys cool weather, as it turns bitter in the hot summer. Look for it locally at farmers markets, but it is usually available year-round in the supermarket. It is similar in flavor to a mild cabbage. It can be steamed, roasted, sautéed, or boiled. The spine of the leaves is often tough, so it is best removed before preparing.
Swiss chard, a native to the Mediterranean, thrives in hot weather but can also be found in the supermarket almost year-round. Both leaves and stems are tender. Chop stems into 1-inch pieces and add to the pot before the leaves to give them a little extra time; chard cooks quickly.
Chicken Vegetable Soup
Makes 3 servings
Cook 1/2 cup chopped onion and 1/2 cup chopped carrot in 2 teaspoons oil; sauté until tender, about 5-8 minutes. Add 1 teaspoon dried thyme and 2 chopped garlic cloves and cook another minute. Add 2 cups water or chicken broth, 3/4 cup diced tomatoes, 1/2 cup cooked brown rice, 1 cup cooked cubed chicken, and 1 cup chopped kale. Simmer 5-10 minutes, until tender.
Per serving: 180 calories, 5g fat, 3g fiber, 150% vitamin A, 60% vitamin C
Recipe source: Washington State University
Linda Altenburger, Senior Nutritionist, SNAP-Ed