Can you believe that Thanksgiving will be upon us in two weeks? Before you start planning your Thanksgiving dinner feast, we’re thrilled to introduce a few menu options that might just become your new favorites. These include some delightful, eye-healthy choices that will add a burst of color and nutrition to your traditional recipes. The nutrient-rich diet’s holiday greens and the reds, yellows, oranges contribute to an eye-healthy medley Thanksgiving dinner. Colorful pigments in vegetables and fruits are called carotenoids. They are potent antioxidants that protect against cellular damage. Combined with other vitamins and nutrients, carotenoids provide health benefits for aging eyes. Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids are essential in reducing the risks of certain eye diseases. National Eye Institute research, the Age-Related Eye Disease Studies, found that increased antioxidant vitamin intake reduced advanced age-related macular degeneration (AMD) risk by about 25% and reduced vision loss by 19%.
Here are a few eye-healthy menu tips for this Thanksgiving holiday to add to your menu.
Substitute Cauliflower As A Thanksgiving Dinner Side
Instead of the carbs of mashed white potatoes, try mashed cauliflower instead. Steam a head of cauliflower and mince in the food processor
until the proper consistency is reached. Cauliflower is an excellent vitamin C and omega 3 source, both linked to good visual development.
Add Sweet Potatoes To Your Menu
Sweet potatoes are excellent sources of vitamin C, as are fruits, and nuts are excellent sources of Vitamin E. These vitamins can help slow the
progression of AMD and protect cells in the eyes from free radicals that break down healthy tissue.
Have A Colorful Plate
Imagine a plate that’s a vibrant rainbow of foods with carotenoids. Adding dark, leafy greens such as collards, spinach, and kale will provide lutein, which is essential for good macular function. Pumpkins and carrots are excellent sources of beta-carotene and Vitamin C. This colorful plate looks appealing and packs a powerful punch of eye-healthy nutrients, enhancing your Thanksgiving meal’s visual appeal and health benefits. There’s room in every Thanksgiving dinner plan for tasty indulgences that will not wreck your diet or your vision. But remember, proper nutrition is only part of the healthy eyes menu. The most critical portion of preventive eye health is a combination of nutrition and regular examinations. This provides reassurance about your eye care and a sense of responsibility for your health. In addition to eating eye-healthy foods this Thanksgiving, we want to ensure you stay safe while chopping onions for savory dishes. Chopping onions can cause tears and blurred vision, which is dangerous when handling a large, sharp knife. Remember to keep your kitchen breezy by turning on the fan above your stove. Also, chilling the onions for a few minutes before chopping will keep the compounds from rising toward your eyes. We hope these tips are a holiday kickoff to a great start to a happy and healthy holiday dinner, instilling a sense of optimism and positivity for the upcoming holiday season.
WE APPRECIATE EVERY PATIENT AT OUR PRACTICE, ESPECIALLY YOU!
References: American Academy of Ophthalmology and the American Optometric Association. This blog provides information and discussion about eye health and related subjects. The content provided within this blog and any linked materials are not intended and should not be considered medical advice. If the reader or any person has a medical concern, they should consult with an appropriately licensed physician.
