7 Super Foods for Eyes As Sharp As a Hawk

By Janice Costa  

They say papaya is great for your skin, dairy products can do wonders for hair and lean fish can keep your heart pumping, but isn't there a part of your anatomy that you haven't been paying enough attention to? Your eyes! If you don't want glasses permanently perched on your nose and cataract blurring your vision in old days, you better take care of your peepers now. Here is our pick of 7 super foods that will do your eyes a world of good.

Carrots

Your mom must have grilled you about the importance of eating carrots since infancy and every bit of it is true. Carrots are loaded with beta carotene and antioxidants that help improve your vision and reduce the risk of cataract. Dice some carrots and add them to your soup, eat as munchies with your lunch or enjoy them with mayonnaise or a hummus dip. Get creative with your cooking; the plain-jane carrot does not have to be so bland anymore.

Tomatoes

Here is all the more reason to dig into juicy tomatoes. Tomatoes are a rich source of carotenoids and lycopene that help protect the retina from light-induced damages. When you include tomatoes in salad, we recommend adding olive oil dressing to the salad, as it boosts the absorption of lycopene, making it all the more nutritious.

Ostrich

The idea of eating ostrich might not exactly be appealing to your senses, but it does have its perks. Apparently, ostrich meat is loaded with proteins, zinc and iron - all of which are great for your eyes. Plus, it is not as fattening as beef or read meat. Cook the tender ostrich meat at just the right temperature and season it with herbs and you won't be able to tell the difference between ostrich and chicken meat.

Spinach

Just a cup of spinach contains approximately 20 milligrams of lutein and zeaxanthin, both of which can do wonders for your eyes. With enough lutein in your system you can safely keep the risk of muscular degeneration and cataract at bay. So, scrunch your nose and gobble up the spinach and your peepers will be thankful for it.

Eggs

If you are having a tough time keeping down the spinach, then you can also try eggs. Eggs have a decent amount of zeaxanthin that will work just as well for your system. Whether you like your eggs scrambled, poached or as omelet, make sure to eat at least two eggs every day.

Sweet Potatoes

Beta carotene to the rescue once again! The bright-orange cover of the sweet potatoes is loaded with beta carotene and you don't need to be told exactly how helpful it can be for your eyes. Sweet potatoes work great as side starch in dinner and when fried in little oil, it is the best fries ever, only minus the fat found in regular fries.

Nuts

You knew nuts can be great for your skin and hair, but did you know that it can also work wonders for your eyes? Nuts are an excellent source of vitamin E, which protects eyes from free radicals and slows down age-related muscular degeneration. Just an ounce of your favorite nut a day, be it walnut, peanut or sunflower seed and you are good for the day.

Don't forget to conduct regular eye exam, just to be sure.

If you don't want glasses permanently perched on your nose and cataract blurring your vision in old days, then you better take care of your peepers now. To find a reliable eye doctor, click on this link.

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Gluten Free Lunch Ideas   

by Melind Knight

Without a proper lunch, getting through a busy afternoon can be a struggle. When you're on a gluten-free diet (which excludes wheat, rye, and barley), it's important to find healthy lunch recipes that give you the calories, protein, and vitamins you need to feel great all day long. If you're interested in learning more about tasty and nutritious lunch ideas, you'll enjoy these easy-to-prepare, economical ideas; most of them rely on clever substitutes of some popular, wheat-based breads and food products:

Rice Noodle Stir-Fry - What could be healthier than a base of rice noodles, topped with a selection of lean beef or chicken, red peppers, onions, and carrots? By picking up a bottle of wheat-free Tamari soy sauce, you can enjoy the salty kick of this Asian condiment - without worrying about glutens. Simply stir-fry your favorite meats and veggies (or gluten free tofu, if you're vegetarian) in a little vegetable oil, minced garlic, and Tamari sauce - if you want more spice, add some red pepper flakes. Meanwhile, boil some rice noodles and drain. When you're ingredients are ready and cooled, fill a plastic container with a base of noodles and a healthy portion of toppings - if you like, add a little more Tamari for flavor. You can eat this delicious lunch hot or cold, and it provides lots of essential carbohydrates and nutrients. Add a bottle (or two) of pure water to your meal to balance the sodium in the dish.

Classic Peanut Butter & Jelly Bagel - Sometimes, comfort food can be just right for certain days. If you've always enjoyed peanut butter and jelly on bread or a bagel, you can still have what you want - all you need to do is find gluten free bagels in a plain flavor. Most health food stores will stock these - you may also have a gluten free bakery right in your own town or city. Once you've found your bread product, look for natural peanut butters and organic jams and jellies - there are some terrific gluten free choices in the marketplace. If you're looking for a mainstream brand of peanut butter that is safe to eat, you might enjoy Skippy Natural Creamy Gluten Free Peanut Butter; Smuckers brand fruit preserves are also completely gluten free.

Soup With Legumes - Pouring some hot, satisfying soup into a microwave-safe container or Thermos can be a great way to enjoy superior nutrition on a cold or rainy day. If you make lots of soup in advance, you'll be able to freeze your leftovers and use them for easy lunches. To make great soup, choose a gluten free broth, or simply do things the old-fashioned way by boiling up a chicken along with onions, chopped carrots, and a spice bouquet garni. Once you've boiled the chicken, tear off the excess meat and reserve; then, strain the broth to remove bones and vegetables. If you like, cool overnight and skim off fat before using. Adding any food items you have lying around can be a great way to use up leftovers - consider drained chickpeas or kidney beans, rice, sliced carrots and onions, shredded chicken, and diced potatoes. If you love pasta in soups, use brown rice pasta shapes to add heartiness to your soup. Spices such as curry, tarragon, or hot sauce can give your soup a more exotic feel. 

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