Eye health is an often-overlooked issue (no pun intended) until something happens to impact or change vision. Loss of vision is a substantial health challenge with significant impacts on quality of life, and the most common diseases have a long, slow development timeline, leaving many not realizing they are headed for vision issues. Nutrition has been a target for research and consumer interest in this field. Research shows some important nutrient roles in maximizing vision functions, but connecting specific nutrients to specific roles in prevention and management of vision issues has been more challenging than expected.
The good news is that we can connect recommendations for eating more produce, managing blood pressure and blood sugar, and enjoying foods that are part of a Mediterranean style of eating to reduced likelihood of chronic vision challenges such as cataracts, macular degeneration, or glaucoma. There is a significant linkage between ensuring heart and artery health is maintained, because all nutrients that have a relationship with protecting vision also need to reach those tissues via a strong cardiovascular system.
Orange flags produce that offers significant amounts of Vitamin A, essential to ensuring eyes can see light and color – carrots, sweet potatoes, cantaloupe, and apricots are on the menu for this critical nutrient. Vitamin A also protects against dry eye and has a role in the quality of tears. Antioxidant Vitamin C, found in red peppers, oranges, strawberries, and more, has been correlated with prevention or delay of macular degeneration.
Vitamin D and omega-3 fatty acids also have roles in eye health, along with bioactive compounds lutein and zeaxanthin. Lutein and zeaxanthin are found in leafy greens, tomatoes and eggs, and are critical to the health of the macula, which is the center of vision function in the eyes. Most of these vitamins and compounds are fat-soluble, meaning they need some healthy fats in food to be absorbed well, which opens the door for delicious foods like avocado, nuts, seafood and olive oil – hopefully, they were all on your grocery list already!
Supplements also have some supportive data and are most beneficial for those with macular degeneration or at risk for it. The Age-Related Eye Disease Study 2 found supplements with specific amounts of the vitamins highlighted have positive benefits when used in conjunction with recommendations from your health care provider. Learn more about that here Vitamins for AMD – American Academy of Ophthalmology (aao.org).
Bottom line – plant-forward, nutrient-rich foods are important to eye and overall health throughout your life. Enjoy them as part of your vision of a healthy future!
Hydration is always a “hot” topic in the summertime – it is an essential element to staying well and at being at our best, whatever the season. Here are some tips and hacks to ensure you and yours are hydrated and happy!
Why is it essential? Every cell in the body, all our tissues and organs, and most of our functions, like blood pumping, breathing, moving and sweating – all require water. In fact, our body is 50 – 70% water. Water also supports brain function, skin health, and waste removal – all critical body systems are impacted by hydration.
To ensure we can maintain those systems, our body can extract water from many foods – humans get about 20% of their water intake from foods, including produce, proteins, and dairy. See the chart below for some high-water content produce – all of their energy and antioxidant benefits and water to support absorption – win win!
Each age and stage of life has a recommended range for the types and quantities of beverages that can support healthy hydration. You can find information about children’s needs here: Choose Water for Healthy Hydration – HealthyChildren.org. Keeping water handy and encouraging them to sip frequently will help them stay hydrated and build a good habit for health. Older adults may be at risk for dehydration and not realize it – lower activity or reduced awareness of thirst can set up a domino effect that can impact balance, memory, and chronic health issues. Learn about the signs, symptoms, and treatments for dehydration at the National Library of Medicine resource page: https://medlineplus.gov/dehydration.html.
Enjoy more of these great produce picks as part of your hydration plan – many are in season right now!
High Water Content Fruits
Watermelon and strawberries contain about 92 percent water per volume. Other fruits with high water content include grapefruit with 91 percent, cantaloupe with 90 percent and peaches with 88 percent water. Fruits containing 87 percent water by weight include pineapple, cranberries, orange and raspberries. Apricots hold 86 percent water, while blueberries and plums contain 85 percent water. The water content for apples and pears is 84 percent. Cherries and grapes contain an average of 81 percent water.
High Water Content Vegetables
On top of the vegetables list are cucumber and lettuce, consisting of 96 percent water. Zucchini, radish and celery are comprised of 95 percent water. Ninety-four percent of tomato’s weight is water, and green cabbage is 93 percent water. Vegetables that contain 92 percent water include cauliflower, eggplant, red cabbage, peppers and spinach. Broccoli is 91 percent water by weight. Additional healthy hydrating foods include carrots with 87 percent water and green peas and white potatoes with 79 percent water.
Crisp, colorful, and bursting with flavor, fresh veggies are the perfect addition to any summer meal. From tasty salads to zesty stir-fries, there are endless ways to enjoy these nutritious powerhouses. At Price Chopper and Market 32, not only do we have fresh veggies for you year round, but we also have a ton of recipes that you can make with them. What better time to try a new recipe than today, National Fresh Veggies Day!
I am sure we all remember the dreaded statement as kids: “Eat your veggies!” However, there are actually so many fun ways we can eat them, from dipping your carrots in ranch dressing to making a delicious stir fry meal. Oh, what about in a smoothie? The possibilities are endless when it comes to making veggies more appealing. Don’t believe us? Well, let’s take a look below…
Heirloom Tomato, Mozzarella, & Beet Stack: Nothing says summer like mozzarella, tomato, and basil. I can just smell this combo! This recipe combines the most delicious summertime ingredients for your next appetizer or light meal.
Mexican Street Corn: Have you ever tried Mexican Street Corn? Well now you can! These are so delicious, you will be coming back for seconds!
Create the Perfect Charcuterie Board!
What is better for snacking than a big, beautiful charcuterie board? Whether you are having a friend and family gathering, holiday party, or some sort of celebration, a charcuterie board is a great option. The best part is, there is no “right” or “wrong” way to create one, and you can theme the board to match the occasion.
What exactly is a charcuterie board? A charcuterie board typically contains some type of assortment of the following: Meats, cheeses, crackers, artisan toasted bread, fruits, veggies, olives, nuts, dips, desserts and whatever else you choose! Of course, you tailor your board to what you and your guests prefer. Additionally, with the holidays right around the corner, there are many fun desserts you can sprinkle onto your board.
Unsure of where to begin? We have you covered. The volume of items you need depend on how many guests you are providing for. Here are a few popular items for each category:
Meats: Prosciutto, salami, pepperoni, ham, smoked salmon
Cheeses: Goat cheese, Feta cheese, Swiss cheese, blue cheese, Brie Cheese
Crackers: PICS Oil & Herb Crackers, Wheat Thins, Ritz Crackers, pretzels
Artisan Bread: Ciabatta, sourdough, French, rye
Fruits: Grapes, blueberries, raspberries, apricots, figs
Veggies: Carrots, celery, snap peas, grape tomatoes, broccoli, pickles
Olives: Castelvetrano olives, Kalamata olives
Nuts: Walnuts, almonds, cashews, pistachios, pecans
Dips: Hummus, cream cheese, salsa, guacamole, honey, fig spread
Desserts (for holidays or any occasion): Chocolate covered strawberries, jellybeans, mints, candy corn, Hershey kisses, mini cookies, mini candy canes, peppermint bark, M&Ms
Charcuterie boards are a fun way to let your creative mind flow, as well as giving your guests something to admire. Enjoy!
Written by Jane N. Golub Director In-Store Marketing Programs
- Things to avoid: wool, silk, mohair, spandex, nonfast colors, solid colors (including cream and off-white colored solids) and colored fabrics.
- Visit Clorox.com for money saving coupons and to find out “what is a mostly white”.
- Look for Clorox Smart Seek Bleach in the Laundry aisle.
- All Dole Fruit & Veggie Power Smoothie Shakers are 180 calories and have 5 grams of protein. They are easy to make and convenient.
- Dole Blue Power Shakers contain Vitamins B6, B12 and Folic Acid. It is made from Blueberries, Bananas and Red Beets.
- Dole Red Power Shakers contain Vitamins A & E. It is made from Strawberries and Raspberries with Red Beets and Purple Carrots.
- Dole Yellow Power Shakers contain Vitamin C. It is made from Pineapple, Mangoes and Sweet Potato and Carrots.
- Look for Dole Fruit & Veggie Power Smoothie Shakers in the Frozen aisle next to the Frozen Fruit.