It is very important to have and maintain healthy eye sight. When someone develops diseases or problems with his/her vision, this is when they realize how important their eyesight is. There are several age related diseases which are associated with loss of eyesight such as macular degeneration and cataracts. However, there are several things one can do to have good vision and to protect the eyes. A good example is sensible nutrition. The types of food that a person eats can have a positive or negative impact on their health. Having the right combination of vitamins and minerals is healthy for your body and can slow down the start of age related eye problems.
The Best Food for Healthy Eyes include:
Carrots have beta carotene which is an antioxidant and is vital for night vision. It helps in reducing the risk of cataracts and macular degeneration. Carrots can be added easily into soups and salads and are a great side veggie with dinner or lunch. You can also eat them raw and dip them in almost anything such as hummus, peanut butter, salsa, guacamole and low-cal dressings.
Brussels Sprouts, Broccoli, Bell Peppers, Lemons and Oranges
These foods contain a blast of vitamin C. Vitamin C is a key antioxidant which can protect your eyesight. You can roast them, steam them add them to soup and omelets or combine them for better protection.
*Zinc is normally found in the retina and helps with the functioning of those enzymes which are responsible for your eye health. People who have macular degeneration have low levels of zinc in their retina, so it is a logical first step to eat foods rich in zinc to prevent and treat macular degeneration.
Spinach, Peas and Kale
These foods have 4 eye protecting ingredients. The foods contain beta carotene, vitamin C, and large amounts of zeaxanthin and lutein which are matched pair of antioxidants that are found in the tissue of the macula in high concentration. These nutrients absorb 40-90% of blue light intensity; hence they act like the eye’s sunscreen. From researches, taking foods rich in zeaxanthin and lutein can increase your pigment density in the macula. A greater pigment density provides greater protection to the retina and low risk of macular degeneration.
Wild Salmon, Tuna and Sardines
Sea foods which contain omega-3 fatty acids and studies have shown that omega-3 fats can help you in protecting tiny blood vessels which are buried within the eyes.
The bright-orange flesh in sweet potatoes have high nutritional value and contain beta carotene which helps in having healthy eyes. They can be baked with small amount of oil to make a scrumptious homemade fries.