From mobile phones to computers, our world is full of bright screens. Therefore, you may worry about the health of your eyes. In addition, it is common for the eyes to get worse with age. To improve your eyesight, include these 20 foods in your diet.
Carrots are packed with beta – carotene, a carotenoid that is also a precursor to vitamin A. And because it is a powerful antioxidant, it can stop oxidative damage and reduce the risk of age-related degeneration. Try them as a snack with hummus or yogurt sauce with herbs.
2. Sweet Peppers:
Brightly colored peppers are loaded with nutrients that help reduce the risk of age-related macular degeneration (AMD). A single cup of peppers provides 100% of the recommended daily value of vitamin A. They are also rich in vitamin C. They are fat free, low in calories and contain three grams of fiber per cup. Apart from their great nutritional value, sweet peppers also fill up a lot and help curb hunger.
In addition to being rich in antioxidants, all berries are fantastic sources of vitamin C, which help reduce the risk of developing macular degeneration and cataracts. Black currants are filled with some of the highest levels of the antioxidant called anthocyanins. Red berries are also a rich source of beta carotene, which is good for the eyes. The nutrients in blueberries can prevent many disorders that eventually lead to impaired vision or blindness. Vitamin C also protects the body from free radicals that damage the eyes. It reduces intraocular pressure and decreases the possibility of developing glaucoma. Berries are high in zinc that helps eye health and protects against macular degeneration and night blindness.
The broccoli is a rich vegetable fiber that is rich in vitamin C and also contains beta – carotene and lutein and zeaxanthin. Researchers have also found ways to increase the potency of broccoli that can help treat age-related macular degeneration, the leading cause of vision loss that affects millions of people in the world.
5. Sweet Potato:
“Sweet potatoes are also full of beta-carotene and vitamin A. Without these nutrients, the retina may not work properly”.
They are also important for adaptation to dim light and darkness. And since this nutrient stimulates cell growth, it improves eye health. These are some good reasons to get rid of white potatoes with starch.
The vibrant color of the pumpkin means that it is rich in vitamin A. If you want to have a better view, eat pumpkin. It will also help you see better with less light. Pumpkin relatives, like zucchini, also count. For a delicious and healthy dessert, make a pumpkin pie.
To get more antioxidants, kale. This green leafy vegetable has two powerful carotenoids called lutein and zeaxanthin. These protect the eyes against cataracts, a condition that develops when eye proteins are damaged. It also makes the lens darken. Fortunately, carotenoids can reduce your risk. It works great in smoothies and salads.
Like kale, spinach is a dark green leafy vegetable that contains lutein and zeaxanthin. It also contains vitamin C, another antioxidant that can help improve eye health. Together, these nutrients can prevent cataracts. And even if you already have them, vitamin C will delay progress.
Oranges are rich in another carotenoid called beta-cryptoxanthin. It provides antioxidant defense while promoting an impressive sight. And as it is a precursor to vitamin A, the retina will benefit. It is a good reason to make fresh orange juice.
The beta-cryptoxanthin can also be found in persimmon, sweet and fragrant fruit. But since it is not very common, you may have never eaten one! The benefits of persimmon for your eyes are good enough for you to try. You can eat them alone or add them to smoothies.
11. Chia Seeds:
Chia seeds contain more omega-3 fatty acids than flax or salmon seeds. They also provide more calcium than a glass of milk and more antioxidants than blueberries. Chia seeds are also a great way to get more fiber in your diet. Its high content of omega-3 fatty acids helps maintain a healthy eye surface and helps improve dry eye conditions. Chia has a very favorable ratio of omega-3 to omega-6 from 3 to 1. Experts recommend it for eye, retinal and macular health in general and is beneficial for the healthy production of tears, the macula and the retina, and the eye lens system.
Nuts can also make your eyesight amazing. It is loaded with vitamin E, zinc and essential fatty acids – all of which can benefit your eyes. You will have protection against the growth of cataracts while stopping the new ones. Zinc in nuts can also decrease the risk of age-related macular degeneration. To eat more nuts, think they can be mixed with salads and pasta.
Salmon is one of the healthiest meats you can eat. The omega-3 fatty acids it contains will improve your eye health. Specifically, it does so by increasing the regrowth of the vessels in the retina. Omega-3s can also work with zinc, vitamin C and vitamin E to fight macular degeneration. To reap the benefits, add salmon to a salad made with the vegetables on this list.
Evidence from studies shows that lutein and zeaxanthin, carotenoids found in corn, can protect against common eye disease from macular degeneration. Lutein and zeaxanthin deposits are up to five times higher in the macular region of the retina compared to the peripheral retina. These are the only carotenoids in the macula of the retina that are responsible for acute and detailed vision. The highest percentage of lutein and zeaxanthin is found in egg yolk and corn. The researchers noted that cooking corn for a longer time increased the amount of lutein and antioxidant levels per serving.
Do you like egg salad? You’re lucky. The lutein, zeaxanthin, vitamin A and zinc can be found in eggs. These foods are also full of protein, so they will keep you full for a long time. To incorporate more eggs into your diet, make a batch of hard boiled eggs at the beginning of each week. They will be ready for breakfast, salads and sandwiches in the coming days.
16. Whole Grains:
A diet consisting of foods with low glycemic index (GI) can help reduce the risk of age-related macular degeneration that causes gradual loss of central vision and does not have a possible cure. Even foods with a low glycemic index, such as oatmeal, can protect against early AMD. Avoid consuming refined carbohydrates and instead opt for whole grains, quinoa, whole oats, brown rice, and whole-grain breads and pastas. Vitamin E, zinc and niacin found in whole grains also help promote overall eye health.
Legumes such as chickpeas, red beans, black eye peas and lentils are good sources of bioflavonoids and zinc that help prevent cataract formation and even vision loss. They also taste great when dried, canned or cooked with salt, peppers and herbs. Research shows that patients with age-related macular degeneration (AMD) seem to consume fewer fruits and legumes. The intake of large amounts of long-chain omega-3 polyunsaturated fatty acids reduces the risk of developing ARMD, due to its antiangiogenic and neuroprotective effects. Studies have shown that supplements that include vitamins C and E, beta carotene and zinc can reduce progression to advanced ARMD in some patients by 25 percent in five years.
18. Oysters and Liver:
People with a high risk of age-related macular degeneration, or who are already experiencing the early stages of ARMD, may benefit from increased zinc intake. Poor vision, such as poor night vision and cloudy cataracts, has been linked to zinc deficiency. However, because high doses of zinc can cause stomach upset, the US Food and Drug Administration (FDA) recommends 11 mg / day of zinc for men and 8 mg / day for women. Zinc deficiencies have been shown to affect eye development, cataracts, age-related macular degeneration and even diabetic retinopathy. In addition to oysters and liver, red meat, poultry, milk, seafood, baked beans and whole grains are good sources of zinc.
19. Dairy Products:
Eating dairy products will also increase your intake of vitamin A and zinc. Together, these will give you even more protection against vision loss. Healthy dairy options include low-fat or low-fat fortified milk, cottage cheese and yogurt.
20. Wheat Germ:
Wheat germ is a rich source of vitamin E, an important antioxidant that protects the eyes from damage caused by free radicals. Although vitamin E may help slow the progression of macular degeneration, it does not reduce the incidence. It protects the body’s cells from oxidation, which can cause deterioration and disease. Vitamin E also helps decrease the progression of cataracts and age-related macular degeneration. Wheat germ can be included in baked goods or in oatmeal, stews, yogurt, salads or mixed with smoothies. Wearing sunglasses is another great way to protect your eyesight. You should also take breaks when working with your computer. These habits will help you maintain the health of your eyes, even as you get older.