Like everything thing else in your body, your eyes need specific nutrients in order to function properly and optimally. Our bodies can function on less than optimal nutrition but you’ll really notice a difference in the long run if you take care of your body and your eyes are no exception.
Here is a list of 10 foods that will help retain, maintain and possibly even IMPROVE your eye sight!
1. Collard Greens: Like all leafy green vegetables, collard greens are high in the carotenoid nutrient lutein. These nutrients are associated with reducing the risk of developing age related macular degeneration.
2. Zucchini: high in lutein and helps to protect the central retina from blue and ultraviolet light. The combination of nutrients in zucchini have been found to reduce the risk of developing cataracts.
3. Broccoli: Broccoli and their sprouts have been found to protect the retina from free radical damage. It can also boost the body’s defense system against free radicals. Free radicals are in your body to destroy so you want to make sure that you keep them to a minimum. This means eating lots of fruits and vegetables which are high in antioxidants (free radical killers!).
4. Eggs: rich in certain proteins that act as an antioxidant for the lens of the eye. Egg yolks contain lutein which lead to a reduced risk of developing age-related macular degeneration.
5. Garlic & Onions: are both rich in sulphur which is important for the health of the lens of the eye. It can also aid in prevention and resolution of visual problems such as macular degeneration, glaucoma and cataracts.
6. Tomatoes: contain two ingredients that are healthy for your eyes – lycopene and lutein. Both of these phytochemicals are carotenoids, found to be useful for attaining optimal eye sight. Lycopene has been very well documented as effective in cancer prevention but its antioxidant properties also protect the eye from sun damage.
7. Carrots: Yes…you’ve actually heard right. There is a nutrition rumor out there that is actually true! Carrots are high in beta-carotene (which create vitamin A), lycopene (an antioxidant), and lutein (protects from free radicals). In other words, they definitely live up to all the hype over all the years. All you need is a serving a day of carrots to get the full benefits. Vitamin A in excess can be toxic.
8. Blueberries: Are you eyes feeling a little sluggish? Blueberries have been associated with a reduction of eye fatigue. They also contain so many other eye nourishing ingredients that help prevent macular degeneration and improve night vision.
9. Apricots: rich in both beta-carotene (precursor to vitamin A) and lycopene which are two phytochemicals that promote good vision. They also help prevent cataracts and macular degeneration.
10. Fatty Fish & Canola Oil: Cold water fish such as salmon, tuna, cod, haddock and sardines are rich in omega-3 fatty acids that are very important for cellular health in the eyes and everywhere else in the body. Canola oil is also 11% omega-3 fatty acid and considered a plant-based source.
So the name of the game, yet again, is to try to obtain a diet that is full of variety both in color and food groups. Everything in moderation will produce the best possible health you can hope for while enjoying everything the grocery store has to offer!
Keep Well…Kristy
