Protecting your eyes have a lot to do with the food on your plate. Are you eating the foods that are best for your eyes? Those of us with healthy eyes tend to take eye health for granted. Instead of waiting until our vision gets poor, let’s take a look at our diets to improve our eyes.
The best way to improve your eyesight is through the foods you eat. Here are 10 foods that are sure to improve your overall eye health.
1. Green Vegetables: Eat as many leafy greens per day as possible — and make sure not to overcook them as they can lose some of their valuable nutrients. They’re packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts. Vegetables such as spinach, broccoli and kale — are known to prevent loss of vision.
2. Fish: Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts.
3. Eggs: Eggs contain proteins that are beneficial to the lens of your eye. The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk. Start your day off with an egg or two to keep your vision on track.
4. Blackcurrants: Black currants contain some of the highest levels of the antioxidant anthocyanins found in nature. It’s also rich in essential fatty acids, lending added support to its anti-inflammatory properties. For medicinal purposes, many opt for using black currant seed oil, but eating the whole food is always an option.
5. Citrus Fruits & Berries: Good new for fruit lovers. Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.
6. Nuts: Almonds, cashews and peanuts all contain omega-3s, just like fish. Though they don’t contain as much, they’ve also been known to help reduce dry eyes and eye disease as you age.
7. Tomatoes: Tomatoes are also an excellent source of vitamin C, another vision protector. They are also packed with carotenoids, including lycopene, which helps give tomatoes their vibrant red color. Research shows that the lycopene present in ocular tissues helps prevent light-induced damage to the retina and other areas of the eye.
8. Carrots: Carrots are high in vitamin A, a nutrient essential for good vision. Eating carrots will provide you with the small amount of vitamin A needed for good vision.
9. Avocados: Lutein is a natural antioxidant that may help maintain eye health, as we get older. An ounce of avocado contains 81 micrograms of lutein. Lutein has been shown to be concentrated in the macula of the eye, and research suggests that it may help maintain healthy eyesight as we age.
10. Beef: In moderation, lean beef in your diet can boost your eye health. Beef contains zinc, which helps your body absorb vitamin A and may play a role in reducing risk of advanced age-related macular degeneration.
So SL Fabz, be sure to include eye-healthy foods in your diet everyday.
Do you know of any of any other foods that are great for eyesight?