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What Foods Help Improve Eyesight?

by Health Tips
Protecting your eyes begins with what you eat.What Foods Help Improve Eyesight | Institute for Vibrant Living
 
Studies have shown that nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E protect the eyes and help to ward off age-related vision problems such as macular degeneration and cataracts.
 
Health experts recommend you regularly consume these 10 foods to maintain good eye health: 
  1. Cold water fatty fish like salmon, tuna and other oily fish - an excellent source of omega-3 fatty acids, which make cell membranes in the eyes and brain more stable.
  2. Green leafy vegetables such as spinach, kale and collard greens which are rich in carotenoids and especially lutein, a yellow pigment which protects the eye.
  3. Fruits and vegetables - contain the important vitamins A, C, E and beta-carotene. Yellow colored vegetables are extremely important for daylight vision.
  4. Garlic and onion - rich sources of sulfur, necessary for glutathione production - an important antioxidant for the eye’s protection.
  5. Soy - contains essential fatty acids, vitamin E and anti-inflammatory compounds.
  6. Eggs - rich in cysteine, sulfur, lecithin, amino acids and lutein. These components, plus vitamin B2, also found in eggs, help to prevent cataract formation.
  7. Bilberries and grapes - enhance night vision.
  8. Carrots, oranges and other citrus fruits and bell peppers - rich sources of vitamin C and vitamin A, two very powerful antioxidants which have been shown to specifically protect the eyes.
  9. Nuts and berries - high levels of omega-3s stabilize cellular membranes in the eyes. Berries also contain flavonoids, natural antioxidants which protect the eyes. Zinc, present in nuts, but also in eggs, sardines and shellfish, plays a key role in the release of vitamin A from the liver. Vitamin A is critical for eye health.
  10. Dairy products - also rich sources of vitamin A; vitamin A deficiency can cause blindness.
  11. Smoking and obesity/overweight are risk factors for poor eyesight and increase your chances of developing diseases such as type 2 diabetes, which is the leading cause of blindness in adults.
On the other hand, eating a well-balanced diet and regular exercise both help to maintain a healthy body weight and reduce your risk for these unwelcome health conditions.
 
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