The body is like any other machine. It needs the proper maintenance, energy, and treatment, to perform optimally. Your eyes are like any other part of your body. They require the right ingredients for good vision. When you are experiencing eye problems, the first place many go is the ophthalmologist, but new research is showing that a trip to the grocery store may be a more effective course of treatment to increase your eye health.
Prevention of eye conditions is the best way to keep them healthy and your vision intact for a good quality of life, but few people give little thought about how their nutrition may affect their eyesight. Most people assume that eating carrots to improve your eyesight is a wive’s tale, but there is scientific proof that it does. Specific vitamins and nutrients are very critical for your eyes to function, especially as you age, and to fight common eye problems.
Thanks to Eyes in the Village we now know that if you want to improve your eye health, make sure to incorporate these foods into your diet.
- Fish
Eating fish such as salmon, mackerel, and tuna, is not only good for your heart health, it is an excellent source of nutrition for your eyes. The omega-3 fatty acids have been proven to fight against such conditions as macular degeneration, which is a leading cause of blindness as you age. It also has been shown to decrease the incidence of “dry eye” conditions that are becoming very prevalent in society.
- Leafy greens
It is always an excellent idea to increase your intake of green leafy vegetables. Packed full of antioxidants, they not only fight away the effects of aging by reducing the insult of free radical damage, but they are also loaded with zeaxanthin and lutein, which are two very important nutrients to prevent cataracts and macular degeneration. Foods such as broccoli, spinach, kale, and cabbage are chalked full of fiber, folic acid, potassium and vitamin C. All are excellent nutrients not only for the eyes but for your cardiovascular and immune system to function properly.
- Eggs
Up until recently, eggs were feared due to their high fat content, but what researchers are beginning to understand, is sometimes the benefits of certain foods outweigh the risk. Eggs are an excellent way to get your B Vitamins, both 12 and 6, Vitamin A & D and they also help to protect your eyes from night blindness. The nutritional content in them also helps to stave away dry eye conditions and help fight the aging process.
- Citrus fruits
Oranges, lemons, and other citrus fruits are excellent for your eye health. Containing immune-boosting Vitamin C, they help to stop the formation of cataracts and work against macular degeneration. Also included in this category are grapefruits, which make for an excellent snack or breakfast.
- Whole Grains
Eating whole grains like rice, barley, corn, wheat, millet, rye and wheat are all excellent ways to get the daily amount of fiber your body needs to maintain weight. They also contain a low glycemic index (GI), which has been shown to decrease the risk of age-related macular degeneration as you age.
- Legumes
Bioflavonoids and zinc are two nutrients that the body needs to keep your retina safe from age-related damage. Chickpeas and various types of beans are in the legume category and can make a tasty treat.
- Sunflower Seeds
A high concentration of zinc and Vitamin E make sunflower seeds an excellent eye-healthy snack. The eyes need both nutrients to maintain good health and to counteract the effects of the environment and the aging process.
- Nuts
Walnuts, Pistachios, and Almonds are all loaded with enough omega-3 fatty acids to keep your eyes healthy and your vision strong. They also contain Vitamin E, which is also essential for the protection of your eyes from free radical damage.
It isn’t just the beta carotene in carrots that can help your vision stay clear and strong well into old age. If you develop healthy eating habits early on, you can protect your eyes from free radical damage, reduce your risk of developing cataracts, and lower the potential of age-related macular degeneration. Make sure to put the right things on your plate daily to see well for a lifetime.