Your eyes are extremely important to your overall well being, and like your body, the foods you consume can have positive effects on the health of your eyes.
As Natural News explains, "approximately 75 percent of adults require some sort of corrective lenses, according to the Vision Council of America, and about 64 percent wear eyeglasses, with the other 11 percent wearing contact lenses."
Slowing down the aging of your eyes is actually easier than one would think. Nutrients such as vitamin A, omega 3s, zinc and lutein have been proven to benefit the eyes. In addition, "cardiovascular disease, diabetes, and eye conditions including cataracts and age-related macular degeneration (AMD) have been shown to occur less frequently in people who eat diets rich in vitamins, minerals, healthy proteins, omega-3 fatty acids, and lutein."
The American Optometric Association recommends 10 mg/day of lutein and 2 mg/day for zeaxanthin.
Some of the leading causes of blindness include cataracts, macular degeneration, and glaucoma. Eating foods high in these nutrients have been proven to help with eye health and may potentially save you from eye-related diseases.
15 Foods That Improve Your Vision
Fish such as tuna and salmon contain a high amount of omega-3 fatty acids. Clinical studies have shown omega-3 fatty acids are essential for normal infant vision development. "Omega-3 supplemental formulas appear to stimulate vision development in infants (allaboutvision.com)." Studies also suggest omega-3 fatty acids may help protect adult eyes from dry eye syndrome and macular degeneration. If you don't eat seafood, try a fish oil supplement.
It has been proven that the refined white flours commonly found in breads may actually increase your chances of contracting an eye disease. Instead, eat whole grains. As Envision Eyecare explains, "the vitamin E, zinc and niacin found in whole grains also help promote overall eye health."
Citrus fruits such as berries and lemons are high in vitamin C. It has long been proven that vitamin C supports the health of blood vessels in the eye. The American Optometric Association explains, "numerous studies have linked vitamin C intake and decreased risk of cataracts. In one study, women taking vitamin C for 10 years or more experienced a 64 percent reduction in the risk of developing nuclear cataracts."
Eggs contain the antioxidant lutein and vitamin A. The yolk has been proven to slow the process of age-related macular degeneration. Natural News explains, "the body absorbs lutein found in egg yolks more easily than it does those found in fruits or vegetables." That said, eggs have been identified as on of the most helpful foods for eye health.
Legumes such as chickpeas and lentils contain nutrients that help with cataract formation and may even help prevent the loss of eye sight. Buy them dried or canned and cook them with some salt, peppers, and herbs for a tasty dish.
We have heard it since we were kids: "Eat your carrots for good eyesight!" And it's true -- carrots contain a large amount of vitamin A and the antioxidant lutein. They help prevent cataracts, macular degeneration, and corneal ulcers. Dip them in just about anything or eat them as a side with your lunch or dinner.
Turkey is loaded with zinc and niacin which have been proven to help prevent cataracts. To get more turkey in your diet, substitute your regular burger for a turkey burger, add turkey to your salads, and add it to your lunch sandwich.
Broccoli contains eye-boosting beta-carotene, as well as lutein and zeaxanthin (Reader's Digest). Live Healthy explains, "according to the Linus Pauling Institute, a lutein-rich diet is more likely to help delay the onset of cataracts and macular degeneration than taking a supplement."
This mouthwatering fruit is loaded with vitamin C, which has been shown to improve the health of eye tissue. According to Reader's Digest, "vitamin C may help regenerate other important antioxidants, such as vitamin E."
Peppers come in all different colors and contain numerous nutrients such as vitamin C, vitamin A, lutein, and zeaxanthin. All of which have been shown to improve eyesight and maintain eye structure.
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