Best Foods for Eyesight

Foods for Eyesight

Several foods help in promoting eye health and protecting vision. The following types of food when taken regularly may be best for eyesight.

Kale

Eating foods that are rich in lutein and zeaxanthin such as kales and other leafy greens increases the pigment density in the macula thereby promoting better retina protection and lowers the risk of macular degeneration. Notably, lutein and zeaxanthin are antioxidants that can defuse the potentially dangerous free radicals, absorb a great percentage of blue light acting as a sunscreen to the eyes.

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Pink and red grapefruit

Pink and red grapefruit are rich in vitamin C, E and beta carotene which are vision friendly nutrients that can protect your eye health. If you have a family history of either macular degeneration or cataracts, you ought to eat foods rich in vitamin C and E and zinc such as guava, bell peppers, strawberries, oranges, sweet potatoes, carrots, pumpkin, spinach, broccoli and butternut squash.

 Tea

Research suggests that drinking about five cups of tea daily may help prevent or delay the development of cataract. This is because tea contains powerful antioxidants that assist the body especially in individuals with a family history of cataracts.  During a research, the scientists used diabetic rats since they are at high risk of developing cataract and it was found out that rats that were given tea were at greater risk of cataracts as compared to those who did not drink tea. It is yet to be known if such a scenario can translate in people; but you should take both green and black tea regularly to improve your eyesight.

 Quinoa

Recent research also shows that low quality carbohydrates such as sugary foods and white refined carbs increase the risk of developing macular degeneration and cataracts. Highly glycemic carbs are quickly digested and absorbed leading to speedy and unhealthy surge in blood sugar levels. As a result, glucose moves from the blood into the eye, long term exposure to which causes damage to the retina and small capillaries of the eye. Therefore, you should replace low quality and refined foods in your kitchen with whole grains like quinoa, brown rice and whole grain bread.

 Sunflower seeds

People who keep healthy dietary intakes of vitamin C and E that is full of all kinds of antioxidants from fruits, vegetables and whole grains are half as likely to develop cataracts as women who do not eat a healthy diet. Besides vitamin C and E, maintaining foods rich in nutrients such as lutein and beta carotene can neutralize free radicals and significantly lowers the risk of macular degeneration or cataracts. Such foods that protect vision include but are not limited to sunflower seeds, peanuts, butters and almonds.

Salmon

Heart healthy salmon is rich in B vitamin niacin and omega 3 fatty acids which are important in protecting the eye against macular degeneration. People who eat foods rich in riboflavin and niacin are not susceptible to cataracts by half; healthy fats contained in delicious salmon may also help in preventing macular degeneration by protecting light receptor cells present in your eye from damage by direct sunlight and free radicals. Therefore, to get omega 3 fats and cut the risk of cataracts, eat fish like salmon twice a week, Atlantic mackerel, sardines, trout and striped bass.

Shellfish

Zinc is significant for the physical condition of all body tissues yet its high concentrations in tissues of the retina is unusual and is necessary for the functioning of enzymes that keeps our vision quick. Therefore, foods rich in mineral zinc such as shellfish like clams, mussels, oysters, lobster and crab are important in people with macular degeneration whose levels of zinc may be very low. Further to shellfish, other sources of eye friendly nutrient include peanut butter, skinless poultry, pumpkin seeds, lean beef and tenderloin. Eating the above foods thus, may be a logical stride towards the prevention and treatment of macular degeneration and improving your eyesight.

References

https://www.webmd.com/eye-health/good-eyesight

https://www.health.harvard.edu/press_releases/healthy-eating-can-protect-eyesight