Times of Oman
Nov 27, 2015 LAST UPDATED AT 02:25 PM GMT
You should always remember three Bs
November 8, 2012 | 12:00 AM
Your six sight savers

So what are the "three Bs and PEA"?  The three Bs are vitamin B1, B2 and B3 while PEA stands for protein, Vitamin E and Vitamin A. You can defend against deficiency and protect your vision at the same time when you know what foods to eat.

Try trail mix for thiamin — You can be on the go and still get your eye protecting thiamin — just be sure to get along a bag of tropical trail mix; a mixture of nuts and fruits is full of thiamin, which is another name for vitamin B1. If you like hearty foods, you can easily get plenty of thiamin. Just eat lots of nuts, beans, whole grain products, oat bran, brown rice, etc.
Eat eggs for riboflavin — How about celebrating your holidays with eggnog? Drink some eggnog as it contains riboflavin — the second of the three Bs. Of course nobody wants to drink eggnog all year round; so be sure to eat foods like low fat milk, eggs, thin cuts of meat, chicken, etc. For convenient snacks full of vitamin B2, try these:

l Ready to eat breakfast cereals

l Plain yoghurt sweetened with your favourite fruit juice

l Meat and potatoes for niacin — When you think of niacin — vitamin B3 — think" main course". Just as niacin can protect the centre of your vision, it is often the centrepiece of your meals, too. It doesn't matter whether you are a "meat and potatoes" person, a chicken lover or a tuna man; niacin is in all these foods. For convenience, check the labels on ready to eat breakfast cereals and scan the nutrition listing for either niacin or vitamin B3.

Chow down on chicken for protein — You can have your protein and eat healthy, too.

Chicken, turkey and fish if cooked wisely are all healthy sources of protein and are the kind of foods that can let you eat light while protecting your eyesight. But what if you are a vegetarian? You can get your protein from any dish that combines grains and legumes because the legumes group includes both beans and peanuts, even whole grain bread with peanut butter gets the job done.

Pick a papaya for vitamin E — Unlikely as it seems, the lusciously sweet papaya can be a good source for vitamin E but you also have a whole menu's worth of other choices as well. To eat your required 15 mg per day, try nutty-tasting brown rice, fibre packed wheat germ, healthy sunflower seed oil or hearty whole grain flours. For convenient snacks, sample these:

l Sunflower seeds

l Canned juices pack peaches

l Almonds

l Fortified cereal peanut butter

Munch on mangoes for vitamin A — Eat a single mango and you will get more than 400 mcg of sight-saving vitamin A. Mix it into a fruit salad or whip up a delicious smoothie for an easy way to enjoy this exotic fruit. You can get the same benefits from turnip greens, canned pumpkin, cooked carrots, baked sweet potato and spinach. For a convenient snack, nibble on:

l Dried apricots

l Raw carrots

l Sweet red peppers

So when you are thinking about eye health, remember the foods that will give you the 3 Bs and PEA. Keep these nutrients in sight and you will have better odds of good vision for years to come.

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