Vitamin Information Center

“Super-Fruits” are all the rage these days, promising the added health benefit of free-radical-destroying antioxidants. Blueberries, pomegranate, acai berries, blackberries — all have been shown in studies to reduce the risk of certain physical maladies. However, what these uber-fruits also have in common — apart from their high phytonutrient and antioxidant concentration — is a hefty price tag.

Enter the plum. And the peach and nectarine. According to a published report on FoxNews.com, these three, shall we say, regular fruits matched or exceeded blueberries in antioxidants and phytonutrients that are associated with preventing diseases.

The report is based on a recent study at Texas AgriLife Research, where researchers judged more than 100 varieties of plums, peaches and nectarines.

These findings are of particular importance in today’s economy, when the goal of eating healthy is oftentimes overridden by financial realities. Even with the best intentions to feed our body the good, healthful foods it needs, sometimes it’s just not in the budget.

Thankfully, it appears to be quite possible to obtain the disease-fighting antioxidants found in high-priced “super-fruits” from more budget-friendly produce options.

Cataracts, the most common cause of blindness, may result from exposure to sunlight throughout your life. What we eat may help protect not only against cataracts but glaucoma and macular degeneration, and can promote overall and eye health.
Several research studies have found antioxidants like vitamin E and vitamin C help lower the rate of cataracts. Vitamin A, lutein and zeaxanthin are three more compounds found in food that are essential for good eye health.
Vitamin E is found in wheat germ, nuts, seeds and oils. Vitamin C is found in oranges, grapefruit, strawberries, broccoli and peppers. Vitamin A promotes normal vision and helps you see in the dark by adjusting to lower levels of light. Good sources of vitamin A are carrots, papaya, milk and tomatoes.
Lutein is a phytonutrient that contributes to the health of your eyes by maintaining healthy vision and possibly reducing the risk of cataracts and macular degeneration. Zeaxanthin is another phytonutrient that contributes to maintaining healthy vision and may help prevent macular degeneration.
Both lutein and zeaxanthin are found in dark green leafy vegetables, broccoli, peas, kiwi, red grapes, yellow squash, oranges, corn, mangoes and honeydew melon. They help keep the lens, retina and the pigment of the macula (or central area of the eye) healthy.
You’ve probably noticed these foods benefit your overall health in addition to being good for your eyes. Remember, one of the best things you can do to keep your eyes healthy is to consume five to nine servings of fruits and vegetables every day.
To keep your eyes healthy, fix your gaze on fruits and vegetables.
For other nutrition and food safety questions, contact me at 620-232-1930 or e-mail me at mmurphy@ksu.edu or check out the K-State Research and Extension Web site: http://www.oznet.ksu.edu/humannutrition/