5 Foods to Improve Eyesight

by Natalie P.31. March 2014 16:27


5 Foods to Improve Your Eyesight




1.       Carrots: Foods with beta-carotene are like a one-two punch of health benefits! Once you ingest beta-carotene, your body changes it into vitamin A, which helps not only with good eye health, but also with a strong immune system and healthy skin. Mom always told us to eat our carrots and she was right! Nonprocessed "adult" carrots are a top source of beta-carotene (almost 5,000g of vitamin A in an average carrot), but baby carrots, sweet potatoes, pumpkin, spinach, and greens also contain a healthy dose. A few servings of these veggies a day will yield great results in your vision


2.       Bell Peppers, Brussels sprouts, and Broccoli: are superfoods! They contain a ton of vitamin C which not only helps your immune system, but also your vision! Vitamin C is a powerful antioxidant that protects the cells in your eyes from damage. More specifically, it is known for preventing or slowing down age-related macular degeneration, cataracts, and glaucoma. How much do you eat? Around a half cup of bell pepper or one cup of either Brussels sprouts or broccoli each day will keep your vision strong and protected.


3.       Turkey: Did you know that protein-rich turkey — both roasted and deli-style — is chock full of zinc? The zinc found in turkey, when taken with other antioxidants, can reduce your risk of getting age-related macular degeneration (AMD) by about 25 percent! And it also might play a role in protecting the remaining vision of people diagnosed with AMD. While it's harmful to eat too much zinc, the RDA for men is 11mg and for women, 8mg, according to the National Institutes of Health. Three ounces of turkey (6-9 slices or a serving the size of a deck of cards) provides about 3mg of zinc. So go ahead, eat it in a sandwich, salad, or as a main meal — you can’t go wrong.


4.       Spinach: Spinach is the trifecta of superfoods! Make no mistake; it should be in every salad you eat! This leafy green is chock full of beta-carotene, vitamin C, anti-oxidants, and lutein, which makes it the mother of all superfoods for your eyes. Lutein helps keep the eyes safe from oxidative stress, meaning it acts like a sunscreen for your eyes by absorbing the blue-light intensity. Kale is another super source of this powerful vitamin.


5.       Seafood: You’ve probably heard from your doctor that Omega-3 fatty acids will help lower your cholesterol, but did you know they also helps help protect your eyes against macular degeneration and dry eye syndrome? Foods like salmon, tuna, and sardines provide . Doctors typically recommend eating an omega-3-rich diet to reduce the risk of eye problems — one to two servings of tuna per week (or one fish oil tablet a day) can make the difference in your eye health.


Huffington Post: http://www.huffingtonpost.com/2013/08/20/foods-that-improve-eyesight_n_3659915.html