Healthy food for healthy eyes

Healthy food for healthy eyesight


For some time now, scientists have been investigating the role played by vitamins and minerals in the prevention of eye diseases, such as age-related macular degeneration (AMD) and cataracts. It has long been known, for example, that the eye condition xerophthalmia, a common cause of blindness in developing countries, is caused by a lack of vitamin A, which is found in food such as meat and fresh vegetables.

Food and healthy eyesight. Vitamins and minerals are, in fact, vital to eye health as they are required to help fend off damage caused by UV light rays. Furthermore, a healthy blood supply is necessary to provide nutrients and oxygen to the eye, therefore, conditions like high cholesterol which clogs the arteries elsewhere in the body also have an influence on your eyesight.

Whilst research suggests that vitamins A, C, E and zinc can help keep the eye healthy, it is carotenoids, the pigments that occur naturally in plants and algae, which offer the most precise way of targeting the damage that causes sight loss. In particular, the carotenoids lutein and zeaxanthin seem to act directly to absorb damaging blue and near-ultraviolet light, in order to protect the macula.

Healthy food for healthy eyesightHere are some of the best foods for healthy eyesight:-

Spinach and Kale

Antioxidants protect against eye damage from things like sunlight, cigarette smoke and air pollution. These leafy greens are full of two of the best antioxidants for eyes, i.e. lutein and zeaxanthin. Most people do not get enough of these two nutrients. A 10-ounce block of frozen spinach eaten over a week will help you. Do note, however, that kale has double these nutrients. Collard greens, broccoli and bright-coloured fruits like kiwis and grapes are good too.

Grapefruit, Strawberries and Brussels Sprouts

Vitamin C is a top oxidant and these foods are among the best sources of vitamin C. Eat half a grapefruit and a handful of Brussels sprouts or strawberries a day for good health. Papaya, oranges and green peppers are other good sources.

Seeds, Nuts and Wheat Germ

Vitamins C and E work together to keep healthy tissue strong.  However, most of us do not get as much vitamin E as we need from food. A handful of sunflower seeds or a tablespoon of wheat germ oil in your salad are good options.  Peanuts, almonds, pecans are also good sources.

Turkey, Oysters and Crab

Zinc enables vitamin A to create a pigment called melanin, which protects the eye and has been linked to improved night vision. Oysters are extremely rich in zinc but may not be the most practical suggestion. Other foods that contain zinc, but to a much lesser degree, are turkey, crab, beef, beans and nuts.

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