Americans have a problem with the health of their eyes. Studies have shown that about 21 million of the people living in the United States suffer form at least a single eye condition. In fact, blindness is a part of the top ten disabilities of the adults in America.
And while most of the eye problems that we are facing right now are critical and not avoidable, there are actually some things that you can do to support good eye health and somehow lessen or stop the amount of damage that it is inflicting. One of these is through healthy eating.
Numerous researches have suggested that consuming food items that have high amounts of lycopene, lutein, and omega-3 fatty acids lowers a person’s risk to up to 25% in acquiring macular degeneration. Judy Caplan, spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian, explained that the food that we eat positively affects the whole body. She added that whatever works well for our eyes is bound to also work well for our body.
Let’s take a look at some of the healthiest food for our eyes.
Carrots. This vegetable is one of the richest sources of vitamin A, a nutrient essential in maintaining the good health of your eyes. Lettuce and cabbage are also great sources of this vitamin. The lack of this vitamin has been known to cause night blindness.
Spinach. Containing a powerful carotenoid called lutein, spinach is a great food that will lower your chances of acquiring eye diseases, protecting your eyes from cataracts and macular degeneration.
Fruits. Wolfberries, oranges, and kiwis are great sources of vitamin C. Otherwise known as ascorbic acid, this vitamin helps in the elimination of free radicals that can cause undue damage to the eyes.
Soy. Products that are made of soy such as soy milk, beans, and yoghurt are very good for the eyes. They contain natural inflammatory agents, phytoestrogens, and fatty acids. Corn and olive oil are also great choices in maintaining eye health as they contain good amounts of vitamin E.
Garlic. This food contains sulfur which is very helpful in maintaining the strength and resiliency of the lens. Aside from garlic, onion is also a great source of this compound.
Apricot. This fruit have a high amount of vitamin A for fighting the damaging free radicals. It also has carotenoids which help with better vision.
Eggs. These food items are great sources of the nutrients lutein, lecithin, cysteine, sulfur, and amino acids. They also protect the eyes from developing cataracts.
Fish. One of the best nutrients for the health of the eyes is omega-3 fatty acids, which are found in hefty amounts in fish, particularly in sardines and salmon. These two fishes are great sources of Docosahexaenoic acid (DHA), a kind of omega-3 fatty acids.
Broccoli. Aside from improving eyesight, this vegetable also decreases your chances in acquiring cataracts. It contains the carotenoids zeaxanthin and lutein which improves the health of the lenses. These compounds also protect the cells found the eyes from free radical stressors.
Dark chocolate. These sweet desserts contain flavonoids that will protect the blood vessels found in the eyes, ensuring that your lens and cornea remain strong. You just have to make sure that you are consuming pure dark chocolate.
Aside from the above ten food items, there are still so many foods that will be very good for your eyes. Some of them include almonds, black currant, grapes, lemons, ostrich, and squash. Incorporate them into a good and balanced diet and you should be on your way to healthier eyes and clearer eyesight.
Amy C. is health writer, mostly focusing on talking about tips on the care of the eyes. She also offers her services for Lasik Houston, giving consultations and recommendations for Houston best Lasik. Stay tuned for her next post fore more tips on how to better take care of your eyes and vision.
