Thanksgiving Foods for Eye Health
Thanksgiving dinner is the perfect time to gather with friends and family, but did you know your holiday meal also provides an opportunity to care for your eyes? Many Thanksgiving favorites are already good foods for eye health, including cranberries, green beans, pumpkin and sweet potatoes. These Thanksgiving superfoods are packed with the nutrients your eyes need to stay happy and healthy. To help you plan a healthy Thanksgiving meal, the Visionworks team reviews the top foods for healthy eyes and answers your most burning question: “Is turkey good for your eyes?”
Holiday Foods for Healthy Eyes
This Thanksgiving, we’re thankful for eye health. Since incorporating healthy foods into your diet can make a big impact, we’ll go straight to the meat of how to choose them. One study found nutrients such as zinc, copper, vitamin C, vitamin E and beta carotene reduce eye health risks by as much as 25%! To help you plan your Thanksgiving feast, we’re sharing the top Thanksgiving superfoods that are both healthy and delicious.
Here are the Best Thanksgiving Foods for Eye Health
When it comes to these Thanksgiving foods for eye health, you’ll definitely want to go back for seconds!
Turkey
Roast turkey is a holiday classic. Prepared using methods that add little or no extra fat, it is a healthy addition to your diet and eye health. Turkey is lean meat packed with proteins essential to maintaining retinal health. This low fat meat also contains zinc, which can help prevent cataracts and age-related macular degeneration.
Cranberries
Pass the cranberry sauce! Cranberries are high in bioflavonoids, which can reduce the risk of cataracts. They are also full of antioxidants that work to lower blood pressure and reduce risk of related vision issues. Additionally, these little berries are packed with vitamins A and C, beneficial for eye health and wellness. Our recommendation is to go homemade for your cranberry sauce to reduce sugar content. Sauces high in sugars can negatively affect overall health and eye health.
Green Beans
A side of green beans? Yes, please! Many green vegetables—like asparagus, brussels sprouts and green beans—have lutein and zeaxanthin. These carotenoids are good for retinal health and overall vision, working to reduce the risk of cataracts and age-related macular degeneration. They can even help improve night vision—a necessity for holiday drives.
Pumpkin
Another carotenoid, beta carotene, gives one of our favorite autumn foods its iconic color. You guessed it! Pumpkins are loaded with beta carotene, making them an excellent food for eye health because they support the retina and overall vision. Pumpkins also contain zinc, vitamin C, vitamin A, lutein and zeaxanthin. So, they’re not just a treat for you. They’re a treat for your eyes, too! Since pumpkin pie can have high sugar content, consider substituting savory roasted pumpkin slices with a light maple drizzle.
Sweet Potatoes
Sweet potato casserole, anyone? One sweet potato has half your daily recommended value of vitamin C and is packed with antioxidant-rich vitamin E. Like pumpkins, sweet potatoes contain beta carotene, shown to slow macular degeneration. Additionally, beta carotene converts to vitamin A, which can help relieve dry eyes. Sweet potatoes are a delicious and nutritious Thanksgiving treat, so don’t be afraid to get another serving! Instead of topping it with marshmallows, try garnishing your sweet potato casserole with a dash of cinnamon for a healthy alternative.
Thanksgiving Foods to Skip
Not everything at the table is a healthy option. Here are Thanksgiving foods you might to skip this year—or just have a little taste:
Stuffing with Sausage
Processed meats like sausages are packed with salt. High-sodium foods can lead to high blood pressure and negatively affect your eyes. High blood pressure can inflame blood vessels in your eye, leading to damage and vision loss. So go easy on the stuffing with sausage in favor of lean turkey.
Fried Turkey
Turkey is a great lean protein for the eyes unless it hits the deep fryer. Fried foods increase risk of macular degeneration and cholesterol, leading to vision loss and heart disease. The best place for the turkey is in the oven!
Pecan Pie, Pumpkin Cheesecake and other Desserts
Sometimes it’s best not to save room for dessert. Over time, sweet desserts can increase your chances of vision loss due to macular degeneration and diabetes. To help your eyes, skip the pies!
Information received through Visionworks® content is for informational purposes only and does not constitute medical advice, medical recommendations, diagnosis, or treatment. Always seek the advice of your eye doctor, physician, or other qualified health provider with any questions you may have regarding a medical condition.
Claims regarding blue light efficiency are supported by manufacturer-provided test results.
