Foods that can improve your eyesight are natural food which we see and neglect everyday. Many of the vitamins and antioxidants that improve eyesight naturally are found in common foods.
More than 25 million people worldwide are affected by age-related macular degeneration and cataracts, which according to the American Optometric Association is the leading cause of blindness in people over age 55.
These diseases are often caused by oxidation and inflammation of the eyes, but research has found that foods rich in the nutrients lutein and zeaxanthin can reduce the risk of chronic eye diseases. Other studies have found that foods rich in vitamins C and E, beta carotene, zinc, and omega-3 fatty acids can also prevent age-related eye diseases.
Foods that can improve your eyesight.
Here are the list of the foods that can improve your eyesight.
Kale is better known to provide cancer-fighting antioxidants and vitamins, but on the other side, these vegetables are an excellent source of beta-carotene and have both lutein and zeaxanthin as well. Research shows that one cup of kale has a total of 23. 8 mg of both lutein and zeaxanthin.
Spinach is a group of green leafy vegetables which are a source of lutein and zeaxanthin. One cup of spinach has about 20.4 mg of the two components which are important in improving the eyesight. There are so many ways that you can prepare spinach such as cooking or even blending to make juice.
Corn is a versatile food that can be prepared in many ways, and apart from its great taste, it also has a significant impact in improving the eyesight. To achieve the right amount of lutein and zeaxanthin cook the corn for a longer period. You can serve it with chili or soup, among other dishes.
This fiber-rich veggie is rich in vitamin C, and also contains eye-boosting beta-carotene, as well as lutein and zeaxanthin.
#5. Egg yolks:
Eggs are a wonderful source of protein and other nutrients such as omega 3, lutein and vitamin E. Therefore another food that can help improve your eye vision is the egg yolk. The best eggs that are known to contain a good amount of lutein and zeaxanthin are the free range chicken type as compared to the caged chicken.
These tasty citrus fruits are rich in vitamin C, which may help improve the health of your eye tissue, according to the Age-Related Eye Diseases Study, a major clinical trial sponsored by the National Eye Institute. In the eye, vitamin C may help regenerate other important antioxidants, such as vitamin E.
Papaya is packed with great antioxidants such as carotenoids and beta-carotene, which is converted to vitamin A, important for eyesight. The fruit also has both lutein and zeaxanthin which are useful in protecting the eyes from the Uv and hence retain the vision even in the old age.
You can use bilberry as fruits or supplements too. The supplements can be utilized for prevention of eye diseases or protection of the cells. If you opt to consume supplements for your eyesight, make sure it contains 10 or 20 mg lutein and 1 or 2 mg of zeaxanthin. If you wish to protect your cells or prevent any eye diseases, consume around 40 to 80 mg.
All nuts such as cashew nuts, walnuts, and almonds are great sources of omega-3 fatty acids and vitamins too. They also contain lutein and zeaxanthin which are essential for improving the eyesight and clear visions too.