If you’re looking for a diet that’s healthy for your eyes, here’s some good news: The same diet that helps your heart and the rest of your body will help your eyes. Plus, you’ll enjoy many delicious choices.
Why Is Nutrition Important for Good Vision?
Some nutrients keep the eye healthy overall, and some have been found to reduce the risk of eye diseases.
Eating a diet low in fat and rich in fruits, vegetables and whole grains can help not only your heart but also your eyes.
From eggs to oranges, these surprising foods may protect your vision and safeguard your eyes from devastating diseases.
Can you improve your eyesight naturally?
More than 25 million people worldwide are affected by the age-related health conditions of macular degeneration and cataracts, which according to the American Optometric Association is the leading cause of blindness in people over age 55. These few diseases are often caused by the oxidation and the inflammation ofeyes, but the research has found that foods rich in nutrients lutein and the zeaxanthin can reduce the risk of chronic eye diseases. Other studies have found that a diet rich in vitamins C and E, beta carotene, zinc, and omega-3 fatty acids can also prevent age-related eye diseases.
Yes, these veggies help eyes by supplying the beta-carotene, which strengthens the night vision. But as these slides have shown, you don’t need to have a bunny-like appetite to treat your eyes.
Rich in cancer-fighting antioxidants and vitamins, kale is also a good source of beta-carotene and is the top combo of both lutein and zeaxanthin; one cup of greens contains 23.8 mg of lutein and zeaxanthin.
It’s not just tasty side; corn also contains some amount of lutein and zeaxanthin. . Add it to chilis, soups, and casseroles.
One cup of the nutrient-dense spinach packs healthy 20.4 mg of lutein and zeaxanthin. Add spinach to the sandwiches and wraps, use it as salad starter, or make the green smoothies with it. .
This fibre-rich veggie is rich in the vitamin C, and also contains the eye-boosting beta-carotene, as well as the lutein and zeaxanthin. Add cooked broccoli to omelettes and frittatas, or toss it in marinara sauces and pasta dishes.
One of healthiest ways to start your day, the protein-packed eggs are also provide the nutrients such as the lutein, vitamin E, and omega 3s, in addition to other nutrients and the vitamins. Certain eggs are even better for you: the Nature Farms’ Smart Eggs, for example, have more the lutein than regular eggs and are excellent source of omega-3 polyunsaturate fatty acids.
In the eye, the vitamin C may help the regenerate other important antioxidants, such as the vitamin E.
Raw Red Peppers
Bell peppers give you most the vitamin C per calorie. That’s good for the blood vessels in your eyes, and the science suggests it could lower your risk of getting the cataracts. It’s found in many the vegetables and fruits, including the bok choy, cauliflower, papayas, and strawberries. Heat will break down the vitamin C, so go raw when you can.the Brightly colored peppers also pack eye-friendly the vitamins A and E.
Sunflower Seeds and Nuts
An ounce of these seeds or the almonds has half the amount of vitamin E USDA recommends for the adults each day. A large study found that the vitamin E, together with other nutrients, can help slow the age-related macular degeneration (AMD) from getting worse. It may also help prevent the cataracts. Hazelnuts, peanuts, and the peanut butter are also good sources of the vitamin E.
Your retinas need the two types of omega-3 fatty acids to work right: the DHA and EPA. You can find both in the fatty fish, such as the salmon, tuna, and trout, as well as the other seafood. Omega-3s also seem to protect eyes from AMD and glaucoma. Low levels of fatty acids have been linked to dry eyes
Orange-colored fruits and the vegetables like sweet potatoes, carrots, the cantaloupe, mangos, and the apricots are high in beta-carotene, a form of the vitamin A that helps with night vision, your eyes’ ability to adjust to the darkness. One sweet potato also has more than half vitamin C you need in day and a little vitamin E.
Lean Meat and Poultry
Zinc brings the vitamin A from your liver to your retina, where it’s used to make protective pigment melanin. Oysters have more zinc per serving than any other food, but you don’t have to be shellfish lover to get enough: the Beef, pork, and the chicken (both dark and breast meat) are all good sources.
Your body can’t make lute-in and the zeaxanthin, but you can get them from squash all year long. Summer squash also has the vitamin C and zinc. The winter kind will give you the vitamins A and C as well as omega-3 fatty acids, too.
These related veggies come with another winning combination of the nutrients: vitamin A as lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. They’re all the antioxidants that protect the cells in eyes from the free radicals, a type of unstable molecule that breaks down the healthy tissue. Your retinas are especially vulnerable.
A diet containing the foods with a low glycemic index (GI) can help reduce risk for age-related macular degeneration.
Oranges, the grapefruits, lemons and the berries are high in vitamin C, which may reduce risk of cataracts and the macular degeneration.
Oysters and liver
Without enough zinc, our eyes can suffer from the poor night vision and possibly the cataracts. Oysters, the liver, the red meat, poultry, milk, the shellfish, the baked beans, and whole grains are valuable sources of zinc.
The Worst Foods for Your Eye Health
Our eyes are vascular, meaning that it is important to have a heart-healthy diet to keep the blood vessels that service our eyes healthy. Tiny capillaries provide your retina with nutrients and oxygen; because these vessels are so small, fatty deposits can easily cause blocked veins.
We’ve shared with you the foods that will boost your eye health. Now, our expert team of doctors have compiled a list of the foods that are harmful to the health of your eyes.
Condiments, Toppings, and Dressings
The toppings that you likely store in your refrigerator door like mayonnaise, salad dressing, or jelly, are all high in fat.
Rather than using these options for flavor on your next sandwich, burger, or salad, try using natural flavors like green vegetables or toppings that are packed with vitamin C, like a squeeze of fresh lemon. Get great flavor with natural foods without sacrificing your nutritional benefits!
White or Plain Colored Foods
Think about the white foods that you eat: pasta, white bread, rice, and flour tortillas. These foods offer almost no nutritional benefit, just simple carbohydrates that give a rush of energy that are followed by a crash.
If you are eating these foods, be sure to add greens and foods that rich with omega-3 to the meal to provide yourself with nutritional benefits. Or, swap them for healthier alternatives that use whole grains.
Red meats and sausages are often convenient to purchase, especially when you are buying from the deli. Lunch meats can seem healthy but are mostly full of chemical preservatives, salt, fat, and cholesterol.
Instead of consuming fatty meats, try adding in lean meats like fresh turkey, which is full of zinc and protein.
Margarine is often marketed as a healthy alternative to butter, but is full of trans fats that can adversely affect your cholesterol.
Instead, try using coconut, avocado, or olive oil as an alternative to both margarine and butter to avoid trans fats.
Junk foods are delicious but can cause serious issues down the line for your health if you consume too many. Rather than eating French fries, cookies, or potato chips, which are all full of unsaturated fats, swap them out for healthy saturated fats.
Lean meats, fish, fresh fruits and veggies, and low-fat or non-dairy products are the best way to receive healthy fats.
Should I Get Eye-Healthy Nutrients Through Vitamin Supplements?
Eating the right food is the best way to get eye-healthy nutrients, . In general, most people can and should get enough nutrients through their diet without needing to take supplements.
People who have macular degeneration are an exception. Talk with your ophthalmologist if you or a family member has lowered vision.
No matter your age, it’s not too late to start eating healthy, she said. So many people focus on a healthy diet only after they’ve been diagnosed with a serious health problem. Start eating well now to benefit your vision and your health for the rest of your life. (source) (source) (source)
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