Probably many of you are familiar with the fact that beta-carotene, the precursor of vitamin A has the ability to improve the eye health, and this pigment is found in plants and fruits, especially in carrots. It is also important to mention that recent scientific studies discovered that many people loss their eyesight due to the daily activities and in order to prevent eye diseases and problems, it is crucial to take certain steps. Statistics shows that rates of blindness and low vision double alongside chronic diseases such as diabetes, and that is another reason why it is extremely important to follow a healthy diet.
Experts in the field of ophthalmology explain that there are several vitamins and minerals which are essential for the eyes, along with the beta-carotenes.
Below we are going to present you 5 foods that will help you to improve your eye health and improve your eyesight.
Dark leafy greens
The leafy greens contain nutrients called carotenoids- lutein and zeaxanthin which are extremely important for our eye health. Lutein is found in the macula protects the central vision and in same time allows easy absorption of blue light, while the zeaxanthin is found in the retina. Both Lutein and Zeaxanthin are found in high concentrations in the macula and they have important role in lowering the risk of cataracts and advanced macular degeneration.
For instance, you can include more: kale, collard greens, turnip greens, Swiss chard, spinach, mustard greens, broccoli and lettuce in your daily diet.
Black currants the richest sources of anthocyanins in nature, and they contain even more of these pigments than the bilberries. In addition to that, the black currants contain essential fatty acids and thus they have anti-inflammatory properties. Anthocyanins are pigments that give the plants their red, purple and blue color, but in same time efficiently help in fight against free radicals and offer antiviral and anti-cancer properties, as well.
Organically pastured egg yolk
Lutein and zeaxanthin contained in the egg yolk will improve your eye health and also will reduce the risk of eye diseases. The egg yolk is abundant with healthy fat and protein and has lower, even though highly absorb-able, amounts of carotenoids than most of the veggies that we consume.
It is important to mention that by cooking lowers the effectiveness of lutein and zeaxanthin in the egg yolk, so in order to get more of its benefits you need to cook the eggs a little bit.
Wild-caught alaskan salmon
Salmon is a type of fish that is a rich source of omega-3 fatty acid and it is one of the healthiest types of fish. After you eat salmon, omega-3 fatty acid gets concentrated in the eye’s retina and thus provides structural support to cell membranes. This will improve your eye health and also will increase the function of the retina.
There are studies which have showed that by consuming salmon and other foods that are high in omega-3 s you can lower the risk of macular degeneration or any eye disease for about 60 %.
Almonds, as well as other nuts and seeds are generally good for eye health. Namely, the almonds contain high amounts of vitamin E which protects the unstable molecules that target the healthy tissue. By consuming foods that are abundant with vitamin E you can prevent age-related macular degeneration as well as cataracts. The recommended daily dosage is 22 international units (IU), or 15 mg of vitamin E. One serving of almonds is about 23 nuts and has 11 IU. Sunflower seeds, hazelnuts and peanuts are some other nuts and seeds that contain high amounts of vitamin E.
You can eat almonds for breakfast or as a snack, but keep in mind that these nuts are high in calories, so it is advisable to limit your intake to 1-2 servings a day.