Protect Your Eyesight With Organic Food

The best foods to protect your eyesight include lutein, zeaxanthin, Vitamin C, vitamin E, zinc and omega-3. These nutrients reduce free radical damage, prevent macular degeneration and lower the risk of cataracts. (1)

Choose organic food to get the highest nutrient content. Eat vegetables and fruits raw to preserve their powerful phytochemicals.

Dark Green Vegetables

Vegetables are a rich source of eye-friendly vitamins, minerals and antioxidants that help protect your vision. The nutrient-rich veggies are high in lutein and zeaxanthin, beta carotene and vitamin C, all of which have been linked to reduced risk for chronic eye diseases like age-related macular degeneration and cataracts.

Leafy green vegetables are a must in your diet to ensure you’re getting enough of the eye-healthy nutrients. Dark leafy greens include kale, spinach and other darker varieties of lettuce, watercress, chard and arugula. They are high in vitamin A, C and K, potassium, calcium, magnesium, folate and iron.

A cup of raw kale can provide your entire daily requirements of vitamin A, B6, C and K. It also contains plenty of eye-healthy lutein and zeaxanthin, as well as omega-3 fatty acids from coldwater fish, flaxseeds and walnuts. Carrots and sweet potatoes are also great sources of vitamin A, as they contain a good amount of the eye-healthy beta carotene.

Legumes

Beans and legumes, which are the edible seeds of a variety of plants from the Fabaceae (also known as Leguminosae) family, have long been a staple food around the world. They are high in protein, fiber, complex carbohydrates, and essential vitamins and minerals.

Most common legumes, such as black lentils, garbanzo beans, fava beans and green peas are sold fresh or dried at most large grocery stores. Other varieties, such as red adzuki beans and yard long beans are most commonly found at specialty stores or online.

These foods are rich in vitamin C, which supports the immune system. They are also a good source of zinc, an antioxidant that helps to block blue light from reaching the retina. This helps to protect against age-related eye diseases, such as macular degeneration and cataracts. Other dietary sources of vitamin C include citrus fruits and juices, peppers, broccoli, and cantaloupe.

Chia Seeds

The chia seeds made famous by Chia Pets are actually the seed of the herbaceous plant Salvia hispanica, which is native to parts of Mexico and Guatemala. These small, tasteless and odorless seeds can absorb up to 12 times their own weight in water, forming a gel-like substance that gives chia drinks a pudding-like texture. They also have an abundance of fiber and antioxidants, as well as essential omega-3 fatty acids and plant-based protein.

Consuming a variety of these foods on a regular basis can help protect your eyes from a number of conditions and diseases that can lead to vision loss, including glaucoma and age-related macular degeneration. Make sure to prioritize these nutritious foods in your diet, and be mindful of how much you eat of each food group to maintain a healthy weight. Overeating of any food group can increase the risk of eye health problems. The omega-3 fatty acids in chia seeds are known to improve circulation, which may reduce dryness and inflammation of the eye, as well as a number of other health conditions.

Nuts

Many people know that carrots are good for your eyesight, but did you know that other orange-colored vegetables such as butternut squash and sweet potatoes are excellent sources of Vitamin A? Vitamin A is crucial for healthy eyes, as it helps maintain a clear cornea and prevent night blindness.

Leafy green vegetables, such as kale and spinach, are rich in lutein and zeaxanthin, which protect your eyes from harmful high-energy light waves. These nutrients are also found in a variety of fruits, such as blueberries and bilberries, as well as egg yolks.

Nuts are another superfood that is good for your eye health. They contain a lot of omega 3s and vitamin E, which can reduce your risk for macular degeneration and cataracts. Almonds, pistachios and walnuts are all great choices. You can get about half of the recommended daily amount of Vitamin E from one serving of nuts.

Frequently Asked Questions

What's the difference?

Organic food is produced without pesticides, chemical fertilizers, sewage sludge, irradiation, or genetic modification. Organic farming practices are good for soil health, water quality, animal welfare, and the environment.

Inorganic foods may be grown with chemical fertilizers, pesticides, or sewage sludge. Radiated foods can be treated with radiation. Genetically modified organisms (GMOs) are created by biological engineering techniques.

Sometimes, the term "natural", is used interchangeably with "organic." Natural does not necessarily have to mean organic. Products labelled "natural", however, may contain synthetic chemicals.

Organic produce is typically more nutritious than conventional produce because the soil contains fewer harmful chemicals and pesticides. Organic farmers don't use any artificial fertilizers, hormones or antibiotics.

What is organic food?

Organic food does not use pesticides or fertilizers. These chemicals can cause health problems in organic foods.

Organic food is free from harmful substances like pesticides and herbicides. These chemicals can be dangerous for both humans and animals.

Inorganic foods include meat, fish and eggs, dairy, butter, yogurts, honey, yogurt, honey, grains and vegetables, as well as spices, herbs, fruits, and spices.

Organic refers specifically to the method an agricultural product has been grown. Organic farming employs natural methods and soil amendments for growing crops. Conventional agriculture uses pesticides or fertilizers.

U.S. Department of Agriculture (USDA), must ensure that organic food meets strict standards. According to the National Organic Program Standards all organic food must be free of banned materials such as antibiotics growth hormones genetically modified organisms GMOs, and industrial solvents. Organic food must not contain toxic chemicals, petroleum-based fertilizers or sewage sludges.

What are some things I should look out for when purchasing organic goods?

USDA-certified organic labels should be sought. This guarantees that the product meets certain USDA standards. Look for the "USDA Organic" seal on packages, boxes, cartons, cans, and jars.

When buying meat, make sure it is from organically fed cows. Cattle are ruminants. They eat the whole animal. Ruminant cattle have 4 stomach compartments: Rumen, reticulum and omasum. To be labeled '100% organic, all animal parts must be organically nourished.

Chicken should be only purchased from chickens raised on organic feed, and not given antibiotics. Omnivore chickens eat both animals and plants. The digestive tract of an omnivorous chicken is composed of a crop and proventriculus, gizzard as well as small intestine, large intestinale, and anus.

Buy dairy products that are 100% organically produced. Like ruminants, dairy cattle have four stomachs. Milk comes from the fourth stomach compartment--the udder.

You should always check the label before purchasing any other livestock. This will let you know what percentage of the diet was given to the animals. For example, pork may be marked "95% organic" to indicate that 95 percent of the pork's feed is organic.

Which organic vegetables are best?

Organic vegetables are the most nutritious and healthy food source for humans. They are the healthiest of all foods.

Organic produce is produced without pesticides or herbicides. These chemicals can pose serious risks to our environment and health.

Organic produce is also richer in nutrients, vitamins, minerals and antioxidants. Organic produce is more nutritious and healthier.

Organic vegetables are delicious and safe to eat. There are no known side effects associated with consuming organic produce.

Organic fruits and vegetables can be found at all grocery stores. Organic fruits and veggies can be purchased at any grocery store provided they comply with USDA guidelines.

Statistics

• As for organic meat, regulations require that animals be raised in living conditions that accommodate their natural behaviours (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones. (usda.gov)
• Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (en.wikipedia.org)
• When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)
• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)

External Links

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• The link between occupational pesticide exposure and cancer risk: A review: Journal of Toxicology and Environmental Health. Part B. Vol 15, No 4.


• Genetically modified foods: Safety, Risks and Public Concerns - A Review - Journal of Food Science and Technology

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• USDA

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• eCFR: Home

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• EWG's 2022 Guide for Shoppers to Pesticides on Produce


• Clean Fifteen(tm), Conventional Produce With the Least Pesticides

How To

Organic foods: Are they safer and more nutritious?

Organic foods are produced without the use of chemical pesticides and synthetic fertilizers. They are grown in natural environments without artificial inputs (fungicides/herbicides/hormones, antibiotics or genetic engineering). Organic farming methods include crop rotation, cover, composting animal manure and recycling wastewater.

The USDA National Organic Program (NOP), established in 2002 to regulate production, handling and processing of organic products sold in the United States. NOP regulations make sure that organic agricultural product conforms to the Federal Food, Drug, and Cosmetic Act. Additionally, organic products must not contain prohibited substances like pesticide residues or genetically modified organisms.

Two types of certification programs are available in the United States for producers who wish to have their products labeled organic. One is for farmers and ranchers; one is for manufacturers. Both programs require audits of operations each year to ensure that they are meeting strict standards. These services are offered by several certifying agencies, including CCOF Certified Organic Farmers & Ranchers and Quality Assurance International. All three organizations provide third-party verification of farms' adherence to strict guidelines regarding environmental stewardship, labour practices, and livestock care.

According to the USDA's Economic Research Service, organic agriculture accounted for $4.7 billion in sales in 2013. It was a 23 percent rise in retail spending for certified organic products since 2009. During this time, grocery store sales increased by 12 percent. Spending directly on organic produce grew by 29 percent while that on meat, poultry, eggs and seafood only grew by 1 percent.

Although organic food can be more expensive than regular food, many consumers feel that its quality is well worth the additional cost. Consumer Reports conducted a 2015 survey and found that 88% would pay more if organic food had better nutritional value. A Health Affairs study also found that organic food consumers are less likely to develop health problems such as diabetes, cancer, obesity, heart disease, depression, and other diseases.

Although there is no evidence eating organic foods prevents or treats any diseases, some studies suggest that consuming them might improve overall health by reducing exposure to specific contaminants and pesticides. One example is the conclusion reached by a review of 31 studies, published in 2010, that organically reared beef was significantly less toxic than conventionally-raised beef. A separate analysis of eleven studies published in 2012 led to similar conclusions.

The Environmental Working Group's 2014 report examined data from the Department of Agriculture’s Agricultural Marketing Resource Center. It found that foodborne illnesses caused by E.coli, salmonella and listeria monocytogenes and verotoxin producing E.coli O157:H7 declined when organic and non-organic chickens, meat, lamb, dairy, and cheese were compared. The group also noted that the incidence of human illnesses due to E. coli O157 declined among children and adults after 2006, when the USDA started requiring more stringent organic standards for animals raised for consumption.

Resources:

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