vision loss can seriously affect quality of life. Without good vision struggle to read, drive, recognize faces or see color -. Many of the things that give us our freedom and pleasure
There are several causes of visual impairment in adults with related macular degeneration (AMD) and cataracts that mainly affects those over 60 years of age, and diabetes is leading cause among adults in working age .
AMD is the most common cause of blindness in the US for people aged 60 or more with no less than 11 million people suffer from some form of it. The scary thing is that this number is expected to increase almost 22 million by 2050! The disease causes irreversible destruction of the center of the retina of the eye causing a loss of refined vision required for many of our everyday activities. Cataracts, another common form of vision problems, causes blurred vision and affects the ability to see colors correctly. unhealthy lifestyle choices such as smoking, excessive alcohol consumption and poor diet that leads to diabetes contribute to cataract formation .
The good news is that by adding certain nutrients to our diet every day, we can preserve or improve our vision and prevent AMD. A diet rich in vitamins C and E, beta-carotene, zinc and omega-3 fatty acids help protect these irreversible conditions. Moreover, by adding these healthy foods to our diet, and cutting out unhealthy eating habits we can maintain a healthy weight, which makes us less likely to have obesity-related type 2 diabetes
Read on for our list of 14 of the best foods to save your eyes and improve their vision:
dark green leafy vegetables
nutrient-rich greens like spinach, kale, turnip greens and kale should be top of the menu when it comes to protecting our vision and eye health. They all contain two important nutrients – lutein and zeaxanthin – that have potent antioxidant functions in the body, helping to prevent cell damage. A important study even been shown that consumption of lutein and zeaxanthin may slow the progression of macular degeneration (AMD) if longer affected by it.
Lutein actually acts as a sunscreen, protecting the retina from the harmful natural light with being one of the most foods rich in lutein may come across kale. These leafy green vegetables provide the body with vitamin A, which is essential for good vision, as it helps to protect the cornea (the surface of the eye).
leafy greens are great when used as the basis for a salad or blended into smoothies, but gently cook the leaves helps our bodies better absorb lutein and mix some in soups and stews, or steam a couple of handfuls of a healthy side dish. If you have not tried kale chips you’re still missing! Mix the leaves lightly in olive oil and seasonings, and cook in the oven until crisp … delicious!
bright orange vegetables
bright orange vegetables get their color from yellow / orange, pigment beta-carotene, which the body then converts to vitamin A. The advantage of satisfying our needs vitamin through whole foods, rather than supplements, it is that the body only converts as much beta-carotene as it needs so the risk of an overdose of vitamin a, which can be toxic in excess is not running.
Her mother was not lying when he told you carrots help you see in the dark – a lack of vitamin A can worsen vision at night! Other foods rich in beta carotene and vitamin C, which – helps the body form and maintain collagen found in the cornea of the eye – include sweet potatoes, pumpkins and squash. bell peppers orange also have one of the highest amounts of zeaxanthin so is winning especially if it is added immediately to your eating plan.
Try roasted pumpkin soup, chop raw humus and peppers, sweet potato fries and change! – They are much healthier and tastier than standard chips
oranges, grapefruit, tangerines and lemons are rich in vitamin C, which is essential for eye health. The antioxidants in these fruits can delay or even prevent cataracts and AMD.
Vitamin C can be destroyed by heat and light so it is better to enjoy these fruits uncooked and fresh-cut / juice. Try a carrot and orange juice freshly made (twice the goodness of your eyes!) Or sprinkle lemon juice and olive oil dressing over salad greens.
These fruits also contain flavonoids -. Antioxidants that work with vitamin C in the body to reduce cancer and certain effects of aging and protect against cataracts and macular degeneration
All berries – blueberries to strawberries – are powers of vitamin C, which, of course, reduce the risk of developing macular degeneration and cataracts. Of all the berries, black currants contain some of the highest levels of antioxidants anthocyanins those found in nature, with blueberries also equipped with an impressive amount. red berries also contain beta-carotene -. another nice nutrients fantastic sight
There is no limit to what you can do with fresh seasonal berries – from smoothies or juices to jams and fruit salads. Off season, you can always supplement with a little oil or cranberry seed extract black currant.
Probably one of the best known plant out there when it comes to their nutritional qualities, broccoli is a must eat if you are looking after your eyesight. Not only it has this fantastic duo – lutein and zeaxanthin, along with beta-carotene eye stimulation, but is also extremely high in vitamin C -. Broccoli giving the perfect combination of nutrients to maintain eye health
Add steamed broccoli to salads and pasta dishes, sneak in some pesto or try roasting in a little oil.
The humble legume, lentils, black-eyed peas, it is a great source of flavonoids and zinc. Although it is important for immune health all-round, zinc is necessary to allow vitamin A to travel from the liver to the eye so that it can be used to protect the retina. Furthermore, a zinc deficiency may contribute to the symptoms of night blindness.
Snacks with homemade hummus chickpea, add beans to salads and lentils sneaked in curry, stews and soups are all ways you can increase your intake of zinc and maintain your vision as sharp as ever.
Oily fish such as salmon, sardines, tuna and mackerel contain omega-3 fatty acids that help protect both macular degeneration and age-related dry eye syndrome. Salmon also contains astaxanthin – a powerful antioxidant that is much more potent than vitamin C, vitamin E or beta carotene when it comes to the destruction of free radicals. It’s no wonder this incredible antioxidant helps protect against a number of eye diseases, including blindness. Always they strive to eat organic fish when possible.
If you do not eat fish, you can get a good amount of omega-3 by using oil take blackcurrant seed oil, hemp or flax oil.
Another great source of lutein and zeaxanthin, corn should always be prepared and served with a source of dietary fat to increase absorption of these nutrients healthy eye. Pop an ear of corn on the barbecue on a summer night, warm in the winter with a bowl of creamed corn soup or add to a vegetable chili fire.
In addition to containing vitamins A and C, along with lutein and zeaxanthin, tomatoes contain a nutrient called lycopene that can contribute to good eye health. Lycopene in the eye tissue helps prevent light-induced damage to the retina; as well as preventing damage from free radicals, which can contribute to some eye diseases. Some studies found that people with higher levels of lycopene have lower levels of macular degeneration.
Cooking tomatoes makes lycopene containing easier for the body to assimilate so make your own pasta sauces, try a roasted tomato sauce and chili sauce or tomatoes things with a mixture of vegetables and nutrient-rich vegetables before grilling.
Several studies suggest that a Mediterranean-style diet, which contains mostly plant-based foods, fish and healthy fats is recommended for healthy vision and a good heart! Olive oil is free of trans fat and is low in saturated fat. a great accompaniment for many of the foods listed here, as lots contain lutein and zeaxanthin, which must be accompanied by a healthy fat in order to be properly absorbed and give the body the necessary nutrients needed for vision is first order.
When buying olive oil, virgin olive oil and extra organic search for additional antioxidant benefits. Avocados and avocado oil are also great sources of healthy fats.
protein-packed eggs provide nutrients such as lutein and zeaxanthin, vitamin A and omega-3. A raw egg yolk containing 0.25 mg of lutein in a highly absorbable form. Start your day with a baked egg and avocado – double eye healthy dose of nutrients and good fats! Remember, always choose organic poultry and eggs.
pistachios, walnuts, almonds and other nuts are rich in omega-3 fatty acids and vitamin E – both essential for good eye health. A handful provides almost half of our daily dose of vitamin E. When possible, opt for pistachios – most eye-friendly of them all! Containing significant amounts of lutein and zeaxanthin, fats in pistachios also help increase the absorption of carotenoids.
Snack on a handful before lunch nuts on salads or desserts or add to a vegetable stir fry crumble.
Not only for birds, seeds are a welcome addition to any diet when it comes to protecting our vision. Chia, hemp, flax, sunflower, pumpkin, sesame … because each one has its own nutritional profile, be sure to eat a good mix of seeds so they are hitting their targets in terms of zinc, omega-3 and vitamin E.
Seeds make great salad topper, can be easily hidden in smoothies and desserts is added. Why not start the day with one of these delicious Chia puddings – topped with some nice berries in sight, of course
Recommended reading: 10 wonderful benefits of adding chia seeds to your diet
A great source of vitamin E, wheat germ may help fight cataracts and macular degeneration related to age and protect the eyes from free radicals. This low GI food is also a great source of healthy fats and zinc -. Therefore necessary for general eye health
Sneak in some baked goods, sprinkle on yogurt, mix in smoothies and use it to add additional fiber to stews.
What I can do to take care of my sight?
Get enough sleep
A lack of sleep can be dangerous to the eye . In order to completely rejuvenate itself, the eye needs at least five hours of sleep each night. If your eyes do not get enough rest, he could face side effects such as eye spasms, dry eye and broken blood vessels.
Practice your eyes
We all know the importance of exercising bodies, but our eyes can benefit from a workout too! Improve eye focus and strengthen the eye muscles with these simple eye exercises .
Improve Your Air Quality
Studies have shown that poor air quality smog and pollution can have a big impact on our eye health. The aim of offsetting the negative effects of poor air quality in our cities, investing in a good air filter for your home and the addition of Pink Himalayan Salt Lamps to the rooms that you use frequently.
Recommended reading: 10 reasons you should have a Himalayan salt lamp in each room of your home
not stand too long staring at screens
For many, looking at a computer screen all day is like living. This, along with our smartphone addiction and love Netflix, leads to additional stress on our vision. Studies indicate that up to 90% of people working on a computer screen suffer some kind of eye problems. To reduce the negative effects on the eyes, make sure that no reflections on the screen when watching TV or using your laptop, and follow the 20-20-20 rule – every 20 minutes take 20 seconds to devote to another 20 feet away.
What about supplements?
While supplements are useful to fill the gaps in your diet, and can help you fill if is running low on a vitamin or mineral in particular, in the long run there is no substitute for a healthy and balanced diet. Before deciding whether to supplement or not, read what the National Institute of Health in the US has to say about supplements .
In addition to practical measures as described above, the best way to ensure good eye health (and health in general) is to eat a diet of whole foods – foods rich in herbal and healthy fats. When it comes to fruits and vegetables, more is more – so be sure to consume all colors of the rainbow
The 14 Foods save your eyesight Vision Improve + More Tips first appeared in Natural living ideas .