Foods for a Clearer Eyesight
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Published by TOP4 Team
Whether you have a clear or poor eyesight now, it’s important for you to know the foods that are beneficial for your eyes. Get to know them through this article.
Green leafy vegetables
Green leafy vegetables contain vitamins A, B12 and C, and calcium, which are important for good health and vision. These vegetables also contain carotenoids, lutein and zeaxanthin, which are important for the functioning of the retina. These substances might delay or prevent vision loss from age-related macular degeneration. Good sources of lutein and zeaxanthin include chard, spinach, kale, broccoli, cabbage and sprouts.
Yellow and orange fruits and vegetables
Yellow and orange fruits and vegetables contain vitamins that are important to eye health. The classic example is the carrot, but other vegetables like pumpkins, squash and sweet potatoes also contain vitamin A and are a part of a healthy diet. Vitamin A is necessary for a healthy retina and can also help protect the eye from sunlight damage. Sunlight exposure can contribute to the development of cataracts and macular degeneration.
Corn contains some lutein and zeaxanthin. Research shows that cooking corn longer than usual increases the amount of lutein and the antioxidant levels per serving.
Eggs have a bad reputation because most people associate it with elevated cholesterol levels. Eating one egg per day can increase your levels of lutein and zeaxanthin by up to 30%. Eggs also contain omega-3 fatty acids, which help reduce dry-eye symptoms or lower the risk of glaucoma.
Eating more fatty fish such as salmon, mackerel, tuna and sardines has been found to have benefits for the eyes. Fatty fish contains omega-3 fatty acids, which might decrease your risk of macular degeneration and glaucoma, as well as dry-eye syndrome. Fatty fish also contains vitamins A and D, nutrients that help keep the retina healthy. Eating 2 to 3 servings a week can protect your vision and prevent the development of an eye disease.
Dark chocolate contains antioxidants and flavonoids. Flavonoids lower your bad cholesterol and protect the blood vessels in your body, including your eyes. Other dark foods include bilberries, blueberries, dark cherries and blackberries. Research suggests that the flavonoids in these berries might slow down macular degeneration and cataracts. These berries also contain vitamin C, which helps protect the eye from age-related degeneration.
Garlic and onions
Garlic, onions, shallot and capers all contain sulphur, which is important for the lens of the eye. Garlic also contains selenium, which works to support the antioxidant vitamin E to protect cells.
Always include these foods in your diet so you can prevent potential eye diseases. Aside from that, have your eye checked up in a regular basis. If you haven’t done so yet, consult one of the accredited medical centres in Australia.