Tag Archives: Salmon

Foods To Keep Your Eyes Healthy

Did you eat all your carrots as a child in the belief that, in doing so, you were bound to achieve some sort of 20/10 X-ray vision which would prevent you from ever wearing glasses? Well, that’s probably what mom wanted you to think, and may have thought so herself.

The myth about carrots improving vision began during WWII when the British did not want the Germans to find out about the new technology they had developed and created an explanation for the increase in downed German bombers. They invented a story about a Flight Lieutenant John Cunningham, a.k.a. “Cat’s Eyes,” whose night vision was so acute that he could spot enemies in the dark. The British attributed his ability to the love of carrots.

But before you call your mom to voice your complaints, keep in mind that, besides being extremely valuable to our health, carrots do offer some ophthalmological benefits. Beta Carotene may help reduce the risk of macular degeneration and cataracts, although studies show that it would be difficult for the average person to consume enough carrots in his or her lifetime to obtain the level of intake required to do so. Research shows that Popeye rather than Bugs Bunny was really on to something when it came to healthy vision. Here are some of the foods that keep your eyes healthy.

leafy green veggies

1. Leafy Green Veggies
Dark leafy green contain the carotenoids lutein and zeaxanthin, with spinach and kale taking the prize for richest in lutein, and Swiss chard, broccoli, Brussels sprouts and collard greens coming in a close second.

Carotenoids are also linked with lowering the risk of macular degeneration and cataracts. Julie Mares, professor of Ophthalmology at the University of Wisconsin School of Medicine reports, “By age 75, half of us will either have a visually significant cataract or already had one extracted….There’s strong, compelling evidence for a potential protective effect of these carotenoids…They’re nutritional powerhouses…..They’ve got gobs of antioxidants.”

2. Orange Peppers
A 1998 study in the British Journal of Ophthalmology revealed that orange pepper had the highest level of the 33 vegetable and fruits tested. Your body does not produce zeaxanthin on its own, so start eating those peppers!

egg yolks

3. Pastured Organic Egg Yolks
When it comes to those carotenoids, egg yolk may not have as much as veggies, but because the yolks contain protein and healthy fat, they are ideal for absorption. Research finds that adding two eggs to your salad will increase your absorption of lutein and zeaxanthin by 900%.

4. Wild Caught Alaskan Salmon
Omega-3 fat DHA is concentrated in the retina of the eye and gives cell membranes structural support. It protects the function of the retina and improves eye health, which may be a leading factor in the slowing of macular degeneration. It was found that, in a study conducted over a 12-year period, people who consumed the highest amounts of omega-3 fats were the least likely to develop advanced forms of the disease.

5. Astaxanthin
Although astaxanthin is found in wild caught Alaskan salmon, it may be difficult to eat enough of this antioxidant to receive optimal results, and, if eye health is a concern for you, you will want to receive optimal results. Evidence shows that astaxanthin is among the most effective nutrients for preventing blindness and is more powerful as an antioxidant than zeaxanthin and lutein. Dr. Mark Tso of the Wilmer Eye Institute at John Hopkins University says that astaxanthin can easily cross into the eye tissues and works safely and more potently than any other carotenoid without adverse effects. Dr. Joseph Mercola, MD advises taking a supplement beginning with 4mgs per day and increasing it as necessary.

Foods for Flawless Skin

Healthy, beautiful skin does not come solely as a result of the skincare and beauty products you purchase and use daily. What you put into your body is just as, if not more, important than what you put onto your body. A diet rich in the following 10 foods not only provides you with tons of variety when it comes to meals, but it also helps you achieve flawless skin.


When it comes to fish that contain large amounts of essential fatty acids, salmon is king. Salmon contains a rich concentration of omega-3 fatty acids, which provide several nourishing benefits to your skin: they reduce your body’s production of inflammatory substances, prevent fine lines and wrinkles and unclog your pores.


This juicy fruit is an excellent source of skin-important antioxidant vitamin C. Vitamin C is a potent antioxidant that adds brightness to your skin and reduces the appearance of dark spots like sun damage or post-acne scars. Another vitamin found in abundance in papaya is vitamin A, which is an essential component to healthy skin turnover.

Sesame seeds.

Black Sesame Seeds
These little black seeds are totally easy to overlook because how much nutrition can they really contain? The answer is a lot. Although they look unassuming, black sesame seeds contain essential fats, oleic acid, amino acids, potassium and fiber, all of which are beneficial for your skin.

Sweet potatoes.

Sweet Potatoes
Sweet potatoes are a delicious way to add more beta-carotene into your diet. Beta-carotene is an antioxidant that is responsible for many vegetables that contain yellow, orange or red pigments and it helps prevent skin damage due to sun exposure.


Add a little spice to your diet by increasing your intake of chili peppers. This feisty food contains a good amount of vitamin C in addition to the amazing ingredient capsaicin. Capsaicin helps prevent signs of aging and reduces both inflammation and irritation.


Consider this leafy green a skincare superfood and be sure to add plenty to your diet. Unprocessed spinach contains carotenoids, amino acids, potassium, iodine and vitamins A, C, K and B complex. Spinach helps clear your skin while also imparting a healthy glow.


If you’ve been with us for a while, you know how we advocate for starting your morning with a glass of hot water and the fresh juice from half of a lemon and we do so with good reason. This tip is practiced by beauty experts and models all over the world because lemons are so great at removing old hormones and fat-soluble toxins from your body. Lemon juice emulsifies fats in your body, which keeps your skin hydrated and clear.


Tomatoes contain lycopene, which is a natural protection against UVA and UVB rays. Even though lycopene increases your UV protection, you’re still going to want to apply an SPF. Tomatoes are also great for adding life and luster back into the dull skin.


Nuts are an incredible snack for your skin and your body. Nuts contain high levels of vitamin E which protects your skin from environmental damage. Vitamin E is also helpful at reducing skin irritation and flare-ups, so your skin is not only protected from free radical damage, but it also stays clearer.

Dark chocolate

Dark Chocolate
Flavonols, the type of flavonoid found in dark chocolate, are intense antioxidants that fight damage from free radicals, increases blood flow to your skin and offers a bit of natural UV protection. Before you go stocking up on your favorite candy in dark chocolate versions, the dark chocolate that is beneficial to your skin is dark chocolate with at least 70 percent cacao content.

Eating your way to flawless skin is easy when you know what foods to add to your grocery list. A balanced diet not only benefits your skin, but your entire body and overall health. Put a few, or all, of these incredible skin foods on your next grocery list to begin your diet for flawless skin.