Improve Your Eyesight
10 FOODS THAT CAN DRAMATICALLY IMPROVE YOUR EYESIGHT
Aging is a part of life and t starts to become more visible when you reach a particular age. Today’s post is intended to help you choose from a variety of foods that can improve your eyesight and prevent eye diseases. There are numerous foods that are rich in essential vitamins, nutrients, and antioxidants that are highly beneficial for eye health. From leafy greens to nuts, seeds, legumes, and fruit.
1. Citrus Fruits
Citrus fruits like oranges, lemons, limes, and grapefruits are rich in vitamin C which is an antioxidant that helps to tackle eye sight problems which are age-related. Studies show omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health. Zinc, copper, vitamin C, vitamin E, and beta carotene may reduce the risk of age-related decline in eye health by 25 percent.
2. Broccoli
Broccoli has a high concentration of fiber and is rich in vitamin C as well. In addition to lutein and zeaxanthin, the other great nutrient found in broccoli is beta carotene. These three nutrients are essential for improving vision.
3. Leafy Greens
Leafy green vegetables such as kale, collards, and spinach are rich in zeaxanthin and lutein. They are also rich in vitamin C. Kale gives strength to your retina and helps you keep the blood cells in your eyes healthy. Water cress is packed with vitamins such as vitamin A, B6, B12, K, calcium, iron and magnesium, it helps prevent cataracts. Spinach helps you prevent macular degeneration which is one of the causes of blindness in adults.
4. Papaya
Papaya is packed with great antioxidants such as carotenoids and beta-carotene. An added benefit of lutein and zeaxanthin helps protect the eyes from damage of UV rays,
5. Nuts
Nuts are also one of the foods that can improve your eyesight. All nuts such as cashew nuts, walnuts, and almonds are great sources of omega-3 fatty acids, and vitamins too. They also contain zeaxanthin, lutein, and vitamin E, which protects the eye's cells and tissue.
6. Seeds
Seeds like almonds, flax seeds, hemp seeds and chia seeds are also rich in omega-3 fatty acids and in vitamin E. Other seeds like hazelnuts and avocados are also powerful antioxidants.
7. Legumes and Beans
Lentils, black-eyed peas, green beans and green peas are a great source of zinc, which helps our bodies absorb the nutrients and vitamins.
8. Orange and yellow fruits and vegetables
Orange and yellow vegetables like corn, sweet potatoes, cantaloupe, apricots, squash, bananas, and pumpkin contain beta-carotene. Beta-carotene acts as an aid in proper immune system function. Once it is absorbed into the body, it helps produce vitamin A, which is incredibly good for a person’s eyesight for a number of reasons.
9. Acerola Cherries
Acerola cherries are packed with vitamin A and vitamin C. They contain carotenoids such as lutein, beta-carotene and beta- cryptoxanthin, all of which are known to benefit the structure and function of the eyes. Acerola is also a considerable source of bioflavonoids and carotenoids which contribute to the antioxidant activity of the fruit. These nutrients have been shown to affect your eye health by improving night vision, preventing the development of cataracts, delaying the onset of age-related macular degeneration, and reducing the risk of conditions like retinitis pigmentosa.
10. Berries such as Bilberries
The bilberry is a relative of the cranberry, huckleberry, and American blueberry. It is a plant with bright green leaves and bell-shaped flowers that grows wild, primarily in northern Europe. Bilberries are similar to blueberries in looks and taste, with many of the same health benefits, and they also have a similar antioxidant profile. Bilberries contain alkaloids, carbonic acids, anthocyanin and other phenolic compounds such as tannins, quercetin, catechins, and, pectin. These polyphenol antioxidants have potent healing effects on the body, scavenging free radicals from the bloodstream while improving cell health and communication. You can eat the bilberry fruit, or take it as a supplement. The supplements can be utilized for prevention of eye diseases. In recent studies of the extract's effects on health, the most compelling evidence is its reduction of retinal inflammation.
Good eye health starts with the food on your plate.