The main points
-
Ciberika-imbier Tahini Dip with vegetables is one of the best snacks for eye health.
-
Bright color vegetables provide carotenoids and vitamins E and C to maintain eye health.
-
Vegetable mating with a healthy fat source, such as tahini, enhances carotenoid absorption.
Vision is an essential component of overall health. Good Eye Health supports mobility and independence that allows you to drive, walk or run, exercise and enjoy other favorite activities. While the best way to maintain eye health is to eat a total balanced diet, some nutrients are particularly important. Next time you reach the afternoon snack, consider our turmeric and ginger tahini dip, paired with a 1/2 cup containing carotenoid rich vegetables such as carrots, broccoli and peppers to maintain eye health. Here the eye expert explains why.
What makes turmeric and ginger tahini immersion and vegetables perfect for eye health?
These are high carotenoids
According to Barbara Wirostko, MD, board -certified practicing glaucoma specialists, the best snack on eye health is the one that includes various colored vegetables to help the macular retina function, which is essential for central vision and tasks such as driving and reading. Cause? These vibrant vegetables, like peppers, are packed with nutrients that support vision, including carotenoids.
Carotenoids are plant compounds that help protect the body from inflammation, restricting harmful molecules, known as free radicals. Lutein and zeaxanthin (two types of carotenoids) are particularly useful for eye health as they accumulate in the retina and help protect the eye from lesion. Studies show that they can also help delay the development of age -related eye diseases such as macular degeneration. “Dietary carotenoids play a crucial role in eye health, especially yellow spots. They act as antioxidants, protecting the retina from photo damage and oxidative stress and can help reduce the risk of age-related yellow spots on degeneration and cataract,” explains Wirostko.
In addition to their anti -inflammatory benefits, carotenoids are pigments responsible for red, orange and yellow fruits and vegetables such as peppers, carrots and tomatoes. They can also be found in dark green vegetables such as spinach, cabbage, broccoli and asparagus.
It contains anti -inflammatory compounds
Another advantage of this snack is turmeric, a golden spice that has an impressive health benefits. Curcumin is an active turmeric compound that has been proven to have a strong anti -inflammatory effect. While more studies are needed, some studies show that turmeric and curcumin, and can be useful in the treatment of retinal diseases and prevent age -related macular degeneration. In addition to turmeric, this snack is antioxidants, adding ½ CUP a couple of vegetables.
This provides vitamins E and C
Combined with vegetables such as peppers, broccoli, carrots and asparagus, this snack provides an increase in vitamins E and C – essential nutrients with antioxidant effects and have been associated with eye health benefits. For example, Vitamin C is essential for blood vessels in the eyes and can help prevent cataracts. Similarly, vitamin E maintains eye structure and function, maintaining cell membranes in the eyes. While studies are underway, these vitamins can help protect against age -related macular degeneration and increase eye hydration.
This provides healthy fat to enhance the absorption of carotenoids
Key to this DIP creamy consistency? Tahini. Made from sesame seeds, Tahini is high in healthy fat. These healthy fats help maintain a full longer and can also maintain eye health by enhancing the absorption of vitamin E and carotenoids provided by vegetables in this snack. Carotenoids and vitamin E are fat soluble, which means that they are best absorbed when paired with a source of nutrient fat such as tahini.
It’s easy to eat
Without your diet punch, this snack is impressively easy to prepare in advance. Simply pour dipping and decorate it into Mason jars before gluing the vegetables cut on each jar. To get the optimal benefits for eye health, include at least ½ cup of carotenoids rich vegetables in one serving such as peppers, broccoli, carrots, green peas or cabbage. You can also use immersion as a dissemination of vegan wraps or sandwiches.
What to look for in a healthy eye
Hungry more? Here are additional tips to choose a snack to support your vision:
-
Eat more plants: Many plant foods, especially fruits and vegetables, contain nutrients that can be useful for eye health such as leoutin, zeaksthin and vitamins C and E. In addition to manufacturing, plant foods such as non -decomposed grains, beans, nuts and seeds are also important.
-
Include a variety of colors: “The more colors, the better because they support the health of the retina pigment and give lutein and zeaxantine,” says Wirostko. The reason for this is that different colors offer different types of carotenoids (and other plant compounds) that are beneficial to the eye and overall health.
-
Include healthy fat: Eat carotenoids rich vegetables with a healthy fat source such as nuts, tahini, avocados or fatty fish to increase absorption. As a prize, fatty fish also contain omega-3 fatty acids, which can also help dry eyes add “wirostko”.
Our expert is taking
Paired with ½ cup of brightly colored vegetables such as broccoli and peppers, our Turmeric Tahini Dip is the best snack for eye health because of its combined caroteneoids, essential vitamins and healthy fats. Although there are no official guidelines for lutein and zeaxanthin diet, eating regularly with a lot of these carotenoids can help maintain and maintain eye health.
Read the original article about Eatingwell