Eat these ten foods every day for optimal eye health

It is a challenge to keep up with diet trends and health studies, between the onslaught of announcements about what is good for you and not being recalled because of a salmonella outbreak. Here is a list of functional foods that keep all the parts of your body in optimal health.

a blueberryAccording to various health and wellness sites (Eat This, Not That, a section of the publication Men’s Health, AskTheTrainer, Shine, Delish) there are certain foods you should eat every day that include:

– Spinach (promotes blood flow, keeps bones strong, healthy eyes)
   alternatives: kale, bok choy, romaine
– Blueberries (antioxidant, great for brain and wards off cancer, diabetes)
alternatives: acai berries, purple grapes, prunes, raisins, strawberries
– Walnuts (omega-3, helps libido and brain)
   alternatives: sesame seeds, pistachios, almonds, hazelnuts
– Oats (fiber helps the heart and digestive tract)
   alternatives: quinoa, flaxseed, wild rice
– Apples (Red delicious apples keep your heart functioning well)
– Eggs (lutein keeps eyes fit plus iron-rich yolks, makes hair healthy and strong)
– Black beans (brain food, improves memory, function and power)
   alternatives: peas, fava, lima, pinto and kidney beans
– Yogurt (probiotics help keep your belly flat and healthy)
    alternatives: hard or semi-hard cheeses, kefir
– Carrots (vitamin A, good for your skin)
    alternatives: sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
– Tomatoes (rich in lycopene, helps avoid skin, bladder, lung cancers and heart disease)
    alternatives: watermelon, pink grapefruit, persimmon, papaya, guava

If you are concerned about getting bored with a limited menu, try elevating your dishes with fresh herbs and spices (tumeric, cinnamon).

Plus you may want to consider incorporating a small amount of protein into your diet like lean free-range red meat, chicken, turkey, and fatty fish (salmon).

Article Source: The Independent (UK)

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