Foods For Eyesight
Nutrition plays a vital role in keeping your eyes healthy. Without the correct nutrients, your eyes could develop age-related vision loss, cataracts, and other common eye diseases.
Poor nutritional problems contribute to the development of common eye issues such as cataracts and age-related macular degeneration, according to the American Optometric Association. The right diet can prevent eye diseases or even improve your eyesight. Which foods should you be eating to protect the health of your eyes?
Fish and shellfish are among the most important food for eyesight. Fish is rich in Omega 3 Fatty Acids, which is can be used in Age-Related Macular Degeneration Prevention, the most common cause of blindness. For optimum eye health, consume salmon, tuna, herring, or shellfish several times per week. These nutrients also improve brain function and protect blood vessels, among other critical functions.
Green Tea is another item you may want to consider adding to your diet, because it contains antioxidants known as catechins. Researchers believe that catechins protect the eye against oxidative stress, which can lead to inflammation and eye damage.
Vitamin A has many effects on the body, including the production of pigment located in the eye.
Foods rich in Vitamin A and beta carotene, which the body can convert into Vitamin A, include carrots, sweet potatoes, pumpkin, squash, cantalope, apricots, broccoli, spinach, and many green leafy vegetables. The daily recommended amount of 900mcg for men and 700mcg for women is found in a cup of carrots, spinach, or pumpkin.
Vitamin C is essential to eye health and is one of the top foods for eyesight, and is found in high levels in citrus fruits and juices, along with other fruits and vegetables. The American Optometric Association recommends a daily Vitamin C intake of 90mg for men and 75mg for women, although studies have shown that up to 250mg each day may benefit the eyes even more.
Aim for five servings of fruit and vegetables to meet these recommendations. 100Mg of vitamin C equals 1 cup of Brussels sprouts or boiled broccoli, 2 cups of boiled cauliflower, or an 8 ounce glass of orange, cranberry, grapefruit, or grape juice.
Kale, spinach, and other leafy green vegetables are essential for eye health. These vegetables are high in carotenoids such as zeaxanthin and lutein, which have been found to reduce age-related macular degeneration. Turnips are another good source of carotenoids.
Green leafy vegetables are also good sources of Vitamin E, which is essential to eye health. These prevent the eyes from absorbing damaging light rays. Eating a diet rich in these foods for eyesight can substantially lower your risk of cataracts and macular degeneration. Aim for 15mg of vitamin E each day. Wheat germ oil and safflower oil are also good sources of Vitamin E.
Eating a healthy, well-balanced diet can prevent or manage a wide range of health conditions, from obesity to heart disease to diabetes. A healthy diet can also protect your eyesight.
Whether you are currently affected by poor eyesight or an eye disease, or want to prevent age-related vision loss, pay close attention to your diet to make sure you are getting the necessary nutrients.