Eye-Friendly Foods: Incorporating Portland's Summer Produce for Better Vision
As the summer sun shines over Portland, Oregon, it's the perfect time to focus on your eye health. Did you know that the foods you eat can have a significant impact on your vision? Of course, we all know that carrots are great for your eyes, but what about the many other vegetables and fruits out there fruiting this time of year? Let's explore how you can incorporate Portland's bountiful summer produce into your diet for better eye health. And if you’re looking for fresh and organic options, which contain the most nutrients for your eyes and otherwise, check out the many farmer’s markets that pop-up (usually on Saturdays). These farmer’s markets are the next best thing to growing produce yourself.
Berries Galore
Portland's summers are famous for an abundance of berries. Blueberries, strawberries, and blackberries are packed with antioxidants that can help prevent cataracts and macular degeneration. Visit local farmers markets like the Portland Farmers Market at PSU to pick up these vision-boosting fruits, available from June through September.
Leafy Greens
Kale, spinach, and collard greens are excellent sources of lutein and zeaxanthin, which can help protect against harmful light waves. These greens are readily available at markets like the Hollywood Farmers Market throughout the summer, typically from May through February.
Colorful Peppers
Bell peppers, especially the red ones, are high in vitamin C, which is essential for the health of your eye's blood vessels. You can find a variety of peppers at the Lents International Farmers Market from August through October.
Summer Squash
Zucchini and yellow squash contain vitamin C and zinc, both important for eye health. These versatile vegetables are plentiful in Portland's summer markets from June through October.
Juicy Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that can help prevent light-induced damage to the retina. Enjoy locally grown tomatoes from July through October.
Sweet Corn
Corn contains zeaxanthin, which may help reduce the risk of developing age-related macular degeneration. Look for fresh, local corn at the Beaverton Farmers Market from August through October.
Crisp Cucumbers
Cucumbers are high in water content, which can help prevent dehydration - a common cause of dry eyes in summer. They're also rich in vitamin K, which is beneficial for overall eye health. Find them at local markets from July through October.
Remember, while incorporating these foods into your diet can support eye health, it's also crucial to protect your eyes from summer sun damage. Wear UV-blocking sunglasses and stay hydrated to keep your eyes comfortable in Portland's warm, dry summers. By choosing locally grown, seasonal produce, you're not only supporting your eye health but also Portland's vibrant farming community. So, head out to your nearest farmers market and start building your eye-friendly summer menu today!
Portland’s many farmer’s markets are a great way to get quality, often organic produce at a better price than the supermarket. Enjoy!
Embracing Portland's summer bounty is a delicious way to care for your eyes. Remember, a balanced diet rich in fruits and vegetables is just one part of maintaining healthy vision. Regular eye check-ups are equally important. Enjoy the colorful, eye-friendly foods that Portland's summer has to offer!
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