Eye-Healthy Foods You Should Be Eating
The old adage, "You are what you eat," applies to your eyes as well. Numerous research have suggested that adding antioxidants and other important nutrients to your diet by may reduce your risk of eye problems. Below is a list of food that have been shown to be protective against macular degeneration (AMD), dry eyes, and cataracts.
1. Avocados : Loaded with vitamins A,C,B6 and E. Nutrient rich avocados also contain lutein (loo-teen) to protect the eyes from macular degeneration and cataracts.
2. Carrots: The beta-carotene may protect against night blindness and dry eyes.
3. Collard greens: The dark, leafy green vegetable is full of lutein and zeaxanthin (zee-ah-ZAN-thin).
4. Blueberries: Full of bioflavonoids which help maintain blood vessels. These powerful berries may help prevent cataracts and AMD.
5. Broccoli: A good source of vitamin C, calcium, lutein, and zeaxanthin. Also contains the anti-cancer compound sulforaphane.
6. Beef: The zinc in lean, red meat has been linked to nourishing cells in the eye's retina and possibly reducing the risk of AMD.
7. Butternut squash: Keep dry eyes at bay with this vitamin A veggie.
8. Eggs: Are an excellent source of vitamins A, B-12, and D. Eggs also contain zinc, lutein, and the amino acid cysteine, which may reduce your risk of cataracts and AMD.
9. Fish: Cold-water fish rich in omega-3s- like salmon, sardines, mackerel, and tuna- are great sources of DHA, which provides structural support to cell membranes and may help prevent dry eyes.
10. Flaxseed and fish oil: The important dietary fatty acids in these oils have multiple health benefits, including prevention or control of dry eye.
11. Green peas: They contain the important eye vitamins A, C, and E.
12. Kale: A solid source of vitamin A, lutein, and zeaanthin.
13. Nuts: These are rich in omega-3 fatty acids and a good source of vitamin E.
14. Romaine lettuce: Good source of lutein.
15: Spinach: Along with vitamin A, which protects against blindness, spinach contains lutein, zeaxanthin, and vision-boosting carotenoids.
16. Sunflower seeds: Contain selenium, a nutrient that may prevent cataracts.
17. Tomatoes: Chock full of vitamin C and the plant pigment lycopene, which may protect your eyes from AMD.
18. Whole grains: The vitamins, minerals, and protein in whole grains may curb cataract development.
The above information can also be found in ALLABOUTVISION magazine spring/summer 2012 edition.
1. Avocados : Loaded with vitamins A,C,B6 and E. Nutrient rich avocados also contain lutein (loo-teen) to protect the eyes from macular degeneration and cataracts.
2. Carrots: The beta-carotene may protect against night blindness and dry eyes.
3. Collard greens: The dark, leafy green vegetable is full of lutein and zeaxanthin (zee-ah-ZAN-thin).
4. Blueberries: Full of bioflavonoids which help maintain blood vessels. These powerful berries may help prevent cataracts and AMD.
5. Broccoli: A good source of vitamin C, calcium, lutein, and zeaxanthin. Also contains the anti-cancer compound sulforaphane.
6. Beef: The zinc in lean, red meat has been linked to nourishing cells in the eye's retina and possibly reducing the risk of AMD.
7. Butternut squash: Keep dry eyes at bay with this vitamin A veggie.
8. Eggs: Are an excellent source of vitamins A, B-12, and D. Eggs also contain zinc, lutein, and the amino acid cysteine, which may reduce your risk of cataracts and AMD.
9. Fish: Cold-water fish rich in omega-3s- like salmon, sardines, mackerel, and tuna- are great sources of DHA, which provides structural support to cell membranes and may help prevent dry eyes.
10. Flaxseed and fish oil: The important dietary fatty acids in these oils have multiple health benefits, including prevention or control of dry eye.
11. Green peas: They contain the important eye vitamins A, C, and E.
12. Kale: A solid source of vitamin A, lutein, and zeaanthin.
13. Nuts: These are rich in omega-3 fatty acids and a good source of vitamin E.
14. Romaine lettuce: Good source of lutein.
15: Spinach: Along with vitamin A, which protects against blindness, spinach contains lutein, zeaxanthin, and vision-boosting carotenoids.
16. Sunflower seeds: Contain selenium, a nutrient that may prevent cataracts.
17. Tomatoes: Chock full of vitamin C and the plant pigment lycopene, which may protect your eyes from AMD.
18. Whole grains: The vitamins, minerals, and protein in whole grains may curb cataract development.
The above information can also be found in ALLABOUTVISION magazine spring/summer 2012 edition.