Eyes are subject to many ailments, such as macular degeneration, cataracts, dryness, infection, and night blindness. Reduce your risk and improve eye health by incorporating these five foods into your diet.
Kale: See the Light
As a source of lutein, zeaxanthin, vitamin C, and beta carotene, kale is packed with nutrients that are beneficial to the eyes. Lutein and zeaxanthin may lower your risk of developing cataracts and macular degeneration as well as protect from sunlight damage. There are other good sources of these nutrients that include dark green leafy vegetables, such as turnip greens and spinach, collard greens, peas, broccoli, corn, yellow squash, red grapes, kiwi, oranges, mangoes, and honeydew melon. Add a bit of olive oil to increase absorption of both lutein and zeaxanthin.
Sweet Potatoes: The Color of Health
In addition to kale, sweet potatoes are rich in beta carotene, which may slow macular degeneration. But the benefits don’t end there. Risk of eye infections, night blindness, and dry eyes are reduced with increasing vitamin A from the conversion of beta carotene. If sweet potatoes aren’t your preference, try other deep orange foods, like carrots and butternut squash, for a source of beta carotene, plus dark green foods like spinach and collard greens. Liver, eggs, and milk are other great sources of vitamin A.
But don't count on popping a supplement to get these nutrients — your best sources of vitamins and antioxidants are from whole foods, since it may be food combinations of nutrients that have a healing effect. Similar to lutein and zeaxanthin, beta carotene and vitamin A are absorbed best when eaten with a little healthy fat, such as olive oil.
Salmon: Goodbye, Dry Eyes
Add relieving dry eyes to the long list of health benefits salmon provides. Omega-3 fatty acids, present in salmon, have been known to help allay dry eyes. These can be in the form of salmon or other types of fish (it’s recommended to eat these two to three times per week), walnuts (which also contain eye-healthy vitamin E), flax and chia seeds. Furthermore, the vitamin D in salmon helps lower risk of macular degeneration.
Green Tea: Antioxidant Powerhouse
Fight against developing cataracts and macular degeneration with the antioxidants within a cup of green tea, so it is more than just relaxing and delicious. The antioxidants in green tea, known as catcehins, provide the anti-inflammatory properties necessary to help reduce your risk. Other foods high in catcehins include: red wine, chocolate, berries and apples. Black tea also boasts catcehins, but in lower amounts than green tea.
Find this information and more at: https://www.eatright.org/health/wellness/preventing-illness/5-top-foods-for-eye-health
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