• Spinach
• Kale
• Peas
• Zucchini
• Broccoli
• Other leafy greens
• Orange peppers
• Corn
• Oranges
• Honeydew melon
• Egg yolks

Why is it so important to protect our eyes, you may ask? Dr. Ashton states it in simple logic:

“The thinking is that our eyes age just like other parts of our body, and things like these substances can really make a big difference in preventing things like macular degeneration and cataracts.”Though lutein and zeaxanthin are linked to eye health, there are still questions as to the best way to get obtain them. Supplements may not be the most effective method, as they may not have the same effect as naturally-occurring nutrients in fruits and vegetables, Dr. Ashton says. Also, at the present time, there are no specific guidelines for how much lutein is needed to prevent cataracts and macular degeneration.

As a rule of thumb, Dr. Ashton advises that, “It’s probably best to eat a lot of colorful fruits and vegetables.”

View The Early Show segment below!

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Here are some harvest favorites that are high in nutrients that support the health of your peepers—and taste great!

• Sweet potatoes: An excellent source of beta-carotene, which your body converts into the essential anti-oxidant vitamin A. For a refreshingly basic take on these oft over-sweetened veggies, try tossing chunks in olive oil, salt, and pepper and roasting in a hot oven.
• Pumpkin: With lots of vitamin A and a powerful wallop of beta-carotene and lutein, who needs to feel guilty about a second serving of pumpkin pie?
• Green beans, brussels sprouts, and broccoli: Each is a good source of lutein and zeaxanthin, which help protect the retina from light damage. To let the flavor of these veggies shine, try them lightly steamed or roasted in the oven.

And don’t forget your leafy greens! The deeper the color, the healthier they are for you and your eyes.

VSP wishes you and yours a happy, healthy, Thanksgiving!

Jessica G. is a member of VSP's Corporate Public Relations team.

Every day, we hear about the latest “super food” that does everything from promoting weight loss to honing your memory. While nutritional fads may come and go, some foods do contain specific vitamins and antioxidants that help prevent eye diseases and promote overall eye health.

One of my favorites: the avocado. Beyond its inherently delicious flavor and buttery-smooth texture, the flesh of the avocado contains high levels of vitamins C, B6, and E, as well as the crucial antioxidant, Lutein. Lutein helps to reduce the risk of eye conditions, such as macular degeneration and cataracts. Beyond its abundance in avocados, lutein can also be found in fruits and veggies with brightly-colored flesh, or in dark leafy greens.

Avocados can be an acquired taste. Even though I’m a native Californian and have had access to exceptional produce my whole life, I’ve only learned to love the avocado somewhat recently. For those who haven’t yet embraced this ugly duckling of the fruit world, here’s a quick, easy, and delicious introduction to the avocado: guacamole, my style.

Guacamole a la Jessica

Ingredients:

• 2 large, ripe, avocados (they’re ripe when the flesh is soft, just give it a gentle squeeze)
• 1/4 of a small red onion
• handful of fresh cilantro, well washed and de-stemmed
• medium-sized clove of garlic
• 1 roma tomato
• 1/2  jalapeño (you can adjust the amount to suit how spicy you like your food; this can be left out altogether if you’re not a fan of heat)
• 1 lemon
• salt to taste

Making the magic happen:

1. Cut the avocados in half, working the knife around the pit. Separate the halves, and use a knife to make cross-hatch cuts through the flesh; avoid cutting through the skin. Use a spoon to scoop out the avocado and put it  into a medium bowl.
2. Using a fork, gently mash the avocado to the desired consistency.
3. Dice the onion, cilantro, garlic, and tomato, and add to the bowl with the avocado.
4. Dice the jalapeño. If you want the end result to be spicier, use all of the seeds and inner white membranes. For a milder effect, remove the seeds and membranes. NOTE: To protect you from the burning effect of the pepper, you may want to wear gloves; at a minimum, be sure not to touch your face or eyes until your hands are jalapeño-free.
5. Squeeze the juice of the lemon into the bowl, taking care not to let any seeds fall in.
6. Salt to taste and give it a big stir.
7. Enjoy guacamole slathered on tortilla chips, a sandwich, or on a spoon.

Who knew that eating “eye healthy” could be so tasty?

(and for those of you watching your fat intake: yes, avocados have a high fat content, but it’s the good stuff: mono-unsaturated… and everything in moderation!)