Eyesight: 8 Foods That Will Boost The Health Of Your Eyes

eyesight friendly fruits

Apparently, loss of eyesight can be ranked among the worst health risks that negatively interfere with peoples’ everyday activities.

As the rates of chronic diseases like diabetes increase along with the world’s aging population, the rates of blindness and poor vision are expected to increase too.

Despite the prevalence and significant negative health impact of blindness and poor vision on quality of life, only few are taking the necessary steps to prevent eyes diseases and promote clear vision health, by eating a healthy diet that can boost the health of the eyes.

In order to protect or boost quality vision health, however, the time to act is now – by eating more of these healthy vision friendly foods outlined below.

Foods That Boost The Health of The Eyes

1. 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.

2. Leafy Greens
Spinach and collard greens, broccoli, peas and avocados are full of lutein and zeaxanthin, the plant pigments that can help stem the development of macular degeneration and cataracts.

Lutein and zeaxanthin are both important nutrients for eye health,as both of them are found in high concentrations in your macula — the small central part of your retina responsible for detailed central vision.

3. Eggs
The vitamins and nutrients in eggs, including lutein and vitamin A (which may protect against night blindness and dry eyes), promote eye health and function.

According to recent research, adding a couple of eggs to your salad can also increase the carotenoid absorption from the whole meal as much as nine-fold.

Keep in mind that once you heat egg yolks (or spinach) the lutein and zeaxanthin become damaged, and will not perform as well in protecting your vision; so cook your eggs as little as possible, such as poached, soft-boiled, or raw.

4. Whole Grains
A diet containing foods with a low glycemic index (GI) can help reduce your risk for age-related macular degeneration.Swap refined carbohydrates for brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.

5. Citrus Fruits and Berries
These fruits are powerhouses of vitamin C. Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.

6. Colorful Fruits and Vegetables
Foods such as carrots, cucumbers, tomatoes, strawberries, pumpkin, corn and cantaloupe are excellent sources of vitamins A and C. Carotenoids, the compounds that give these fruits and vegetables their yellow, orange and red pigments, are thought to help decrease the risk of many eye diseases.

7. Fish Oil and Black Currant Seed Oil
These super supplements contain omega-3 fatty acids and have many eye health benefits, including helping to prevent or control dry eye syndrome as well as reduce the risk of macular degeneration and cataracts.

8. 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.

In Conclusion

Carrots may be the food best known for helping your eyes. But other foods and their nutrients may be more important for keeping your eyesight at optimal level of health, as your aging progresses.

So, vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a great role in boosting the health of your eyes. They can help prevent cataracts, clouding of your eye lens. They may also fight the most-likely cause of vision loss when you’re older: age-related macular degeneration (AMD).

It’s always best to get all the known and common vision friendly essential nutrients through food intake.

Sources:

http://articles.mercola.com/sites/articles/archive/2015/08/03/best-foods-for-eye-health.aspx
http://www.allaboutvision.com/nutrition/foods.htm

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My 50 cent,

You may have probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it’s true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.

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Thanks @paul for the addition

Paul Bassey:

My 50 cent,

You may have probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it’s true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.

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Thanks for your effort

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Carrots I know , cucumbers I know, even tomatoes, strawberries, pumpkin, corn and orange… all I know. But what is cantaloupe? And where can I find it?

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