Middletown Senior Center

21256 Washington Street
Post Office Box 1037

Middletown, California 95461

Phone: (707) 987-3113

Fax: (707) 987-3114


Nutrition Snippet


      Do your eyes have all the nutrients they need to help prevent cataracts, macular degeneration, glaucoma and other sight woes?  Read on to learn about the top foods for eye health.  

Kale:  See the Light—This leafy green is a rich source of lutein and zeaxanthin, which are related to vitamin A and beta carotene, and are believed to protect eye tissues from sunlight damage and reduce the risk of cataracts and macular degeneration.  Other good sources of these nutrients include dark green leafy vegetables such as collard greens, turnip greens and spinach, broccoli, peas, kiwi, red grapes, yellow squash, oranges, corn, mangoes and honeydew melon.  Your body needs fat to absorb lutein and zeaxanthin, so be sure to eat them with a bit of healthy fat such as a drizzle of olive oil or a few slices of avocado.  

Sweet Potatoes:  The Color of Health—These orange tubers are a good source of beta carotene, which may slow progress of macular degeneration.  Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness.  Beta carotene and vitamin A also help reduce the risk of eye infections.  Sweet potatoes not your favorite?  Try other deep orange foods, such as carrots and butternut squash, plus dark green foods including spinach and collard greens.

Strawberries:  Help You “C” Better—Fresh, juicy strawberries are a good thing for your eyes, and contain plenty of vitamin C, which is an antioxidant that can help lower your risk of cataracts.  Also, be sure to load up your plate with other vitamin C-rich foods including bell peppers, broccoli, citrus (such as orange and grapefruit) and cantaloupe.

Salmon:  Goodbye, Dry Eyes—Dry eyes?  Eating enough omega-3 fatty acids can help alleviate the problem.  Get some healthy fats every day in the form of salmon or other types of fish (two to three times per week), walnuts (which also contain eye-healthy vitamin E), flax and chia seeds.  Salmon also is a good source of vitamin D. 

Green Tea:  Antioxidant Powerhouse—A cup of green tea is more than relaxing and delicious—its antioxidants may help lower risk of developing cataracts and macular degeneration.  Green tea contains healthful substances called catechins, which are responsible for its anti-inflammatory and antioxidant properties.  Other foods high in catechins include red wine, chocolate, berries and  

apples. Also, black tea, but in lower amounts than its green cousin.