With age comes wisdom, which includes recognizing that good health is worth more than any material possessions. Although we can't control our genetic inheritance, there are ways we can improve the odds of staying healthy.
A diet that is high in vegetables, fruits and whole grains decreases the risk of many chronic diseases, including heart disease, cancer, hypertension and diabetes. The good news is that this same diet also decreases the risk of developing age-related macular degeneration and cataracts.
A recent study in Holland of 4,170 adults with normal vision at the beginning of the study found that over an eight-year period the participants who ate the most vegetables, fruits and whole grains had a 35 percent lower risk of developing age-related macular degeneration than those who ate the least.
A 10-year study at Brigham and Women's Hospital in Boston of 40,000 female health professionals found that women who ate at least 1 1/2 cups of fruits and vegetables daily had a significantly lower risk of developing cataracts than women who ate fewer servings. Women eating the most fruits and vegetables had the lowest risk of developing cataracts.
Research in eye disease shows that vegetables, fruits and whole grains provide the following nutrients that help to maintain healthy eyes:
€ Beta-carotene - Your mother was right that carrots are good for your eyes. Other vegetables and fruits high in beta-carotene (an antioxidant) include cantaloupe, winter squash, sweet potato, apricot, red pepper, tomato, spinach and kale.
€ Vitamin C - Also an antioxidant, this vitamin is concentrated in citrus fruits, vegetables from the cabbage family, potato, pepper, tomato, strawberries and watermelon.
€ Vitamin E - Wheat germ (in whole grain breads and cereals) and spinach are good sources of this antioxidant vitamin.
€ Zinc - Wheat germ, wheat bran, barley and beans supply this important mineral.
Thursday, Sept. 27, is Customer Appreciation Day at the Auburn Farmers Market. The vendors will be offering a variety of delicious food samples to thank you for your support this season. For a taste of vegetarian chili (which is loaded with antioxidants), stop by the Cornell Cooperative Extension table.
Visit www.cce.cornell.edu/cayuga for more nutrition information and easy recipes.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.
Vegetarian Chili
Makes 6 servings
2 tablespoons oil
4 cups winter squash (such as
butternut), peeled and cut in 1-inch cubes
1 onion, peeled and chopped
1 green pepper, seeded and chopped
6 cloves garlic, peeled and chopped (or 2 tablespoons bottled minced garlic)
3 tablespoons chili powder
1 teaspoon ground cumin
1/4 teaspoon ground cayenne pepper (red pepper)
1 cup water
2 pounds fresh tomatoes, peeled,
seeded and chopped (or a 28-ounce can diced tomatoes)
2 cups corn, fresh, frozen or canned (drained)
2 cans black and/or kidney beans, rinsed and drained
Over medium heat, in a large pot, cook squash in oil until golden brown. Remove from pot and set aside. In same pot, saute onions and pepper in oil. Stir in chili powder, cumin, cayenne pepper and garlic. Cook 1 minute, stirring. Add water, squash, tomatoes, corn and beans. Bring to
a boil. Reduce heat to low, cover
and simmer 15-20 minutes, stirring occasionally, until squash is tender and chili thickens.
A recent study in Holland of 4,170 adults with normal vision at the beginning of the study found that over an eight-year period the participants who ate the most vegetables, fruits and whole grains had a 35 percent lower risk of developing age-related macular degeneration than those who ate the least.
A 10-year study at Brigham and Women's Hospital in Boston of 40,000 female health professionals found that women who ate at least 1 1/2 cups of fruits and vegetables daily had a significantly lower risk of developing cataracts than women who ate fewer servings. Women eating the most fruits and vegetables had the lowest risk of developing cataracts.
Research in eye disease shows that vegetables, fruits and whole grains provide the following nutrients that help to maintain healthy eyes:
€ Beta-carotene - Your mother was right that carrots are good for your eyes. Other vegetables and fruits high in beta-carotene (an antioxidant) include cantaloupe, winter squash, sweet potato, apricot, red pepper, tomato, spinach and kale.
€ Vitamin C - Also an antioxidant, this vitamin is concentrated in citrus fruits, vegetables from the cabbage family, potato, pepper, tomato, strawberries and watermelon.
€ Vitamin E - Wheat germ (in whole grain breads and cereals) and spinach are good sources of this antioxidant vitamin.
€ Zinc - Wheat germ, wheat bran, barley and beans supply this important mineral.
Thursday, Sept. 27, is Customer Appreciation Day at the Auburn Farmers Market. The vendors will be offering a variety of delicious food samples to thank you for your support this season. For a taste of vegetarian chili (which is loaded with antioxidants), stop by the Cornell Cooperative Extension table.
Visit www.cce.cornell.edu/cayuga for more nutrition information and easy recipes.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.
Vegetarian Chili
Makes 6 servings
2 tablespoons oil
4 cups winter squash (such as
butternut), peeled and cut in 1-inch cubes
1 onion, peeled and chopped
1 green pepper, seeded and chopped
6 cloves garlic, peeled and chopped (or 2 tablespoons bottled minced garlic)
3 tablespoons chili powder
1 teaspoon ground cumin
1/4 teaspoon ground cayenne pepper (red pepper)
1 cup water
2 pounds fresh tomatoes, peeled,
seeded and chopped (or a 28-ounce can diced tomatoes)
2 cups corn, fresh, frozen or canned (drained)
2 cans black and/or kidney beans, rinsed and drained
Over medium heat, in a large pot, cook squash in oil until golden brown. Remove from pot and set aside. In same pot, saute onions and pepper in oil. Stir in chili powder, cumin, cayenne pepper and garlic. Cook 1 minute, stirring. Add water, squash, tomatoes, corn and beans. Bring to
a boil. Reduce heat to low, cover
and simmer 15-20 minutes, stirring occasionally, until squash is tender and chili thickens.
The Citizens' Say
There are No comments posted.