Food & Health
The age-related health disorders macular degeneration and cataracts impact over 25 million people globally and are the primary cause of blindness in persons over 55. Oxidation and inflammation of the eyes generate these diseases. Research has found that eating foods high in the minerals lutein and zeaxanthin can help reduce the risk of chronic eye ailments. Here are ten foods that can help you improve your eyesight.
Kale
Kale is high in cancer-fighting antioxidants and vitamins, as well as beta-carotene, and the best source of both lutein and zeaxanthin, with 23.8 mg of lutein and zeaxanthin per cup of greens. Kale may be used in salads or as a side dish. It can also be blended into fruit smoothies or accounted for in kale chips.
Sweet potato
Sweet potatoes are high in vitamin A, vitamin C, and lutein, and they are all necessary eye nutrients. White potatoes, rather than sweet potatoes, have a lower glycemic load, which is good for your eye health.
Corn
Corn isn’t only a great side dish, but it is also high in lutein and zeaxanthin. According to a study published in the Journal of Agricultural Food and Chemistry, boiling this vegetable for longer enhanced the quantity of lutein and antioxidants per serving. Chilis, soups, and casseroles all benefit from it.
Carrots
Vitamin A is a component of the protein rhodopsin, which helps your eyes absorb light. It is essential for sustaining eyesight. Beta carotene, a pigment crucial for eye health, is abundant in carrots.
Blueberries
To improve your eye health, include these low-calorie, high-nutrient foods in your diet. Blueberries are chock-full of vitamin A, which aids in the alleviation of dry eyes. It has also proven blueberries to be high in minerals like selenium and zinc, which are essential for good vision.
Spinach
A healthy 20.4 mg of lutein and zeaxanthin may be present in one cup of nutrient-dense spinach. You can use spinach in sandwiches and wraps, as a salad starter, or in green smoothies.
Broccoli
This high-fiber vegetable is high in vitamin C and eye-healthy beta-carotene, lutein, and zeaxanthin. Broccoli cooked may be used in omelets and frittatas, marinara sauces, and pasta dishes.
Eggs
Protein-packed eggs are one of the healthiest ways to start the day since they include nutrients like lutein, vitamin E, and omega-3 fatty acids, as well as other minerals and vitamins. There are a few kinds of eggs that are even better for you. For example, Smart Eggs from Nature Farms have more lutein than conventional eggs and are high in omega-3 polyunsaturated fatty acids.
Fish
Essential fatty acids, notably omega-3s, are found in fatty fish. Omega-3 fatty acids are present in every cell membrane and serve a significant function in every cell in the body. Omega-3s are known for helping with dry eye and meibomian gland dysfunction in the eyes.
Nuts
Nut nutrition varies by kind, but most nuts are nutritional powerhouses with high quantities of protein, vital fatty acids, and fiber. For example, Almonds and hazelnuts are high in the antioxidant vitamin E.
