13 Foods for your Eyes

13 Foods for your Eyes

Phonetic computer glasses are great for protecting your eyes from eye strain from the outside.

Here is a list of foods that can improve your eye health from the inside.

1. Leafy Greens

The carotenoids lutein and zeaxanthin are primarily found in green leafy veggies, kale and spinach topping the list of lutein-rich foods.Swiss chard, collard greens, broccoli, and brussels sprouts are also great options! Lutein and zeaxanthin are both important nutrients for eye health, as both of them are found in high concentration in your macula – the small center part of your retina which is responsible for detailed central vision. Both have been linked to a lower risk of cataracts and advanced macular degeneration.

2. Bright Orange Veggies

Orange veggies get their color from the natural yellow/orange pigment beta-carotene, which our body converts into Vitamin A. Sweet potato, squashes and pumpkin are high in beta-carotenes and also Vitamin C – which helps the body form and maintain the collagen found in the eye’s cornea. Orange peppers have one of the highest amount of zeaxanthin!

3. Citrus Fruit

 

Citrus fruits are all rich in Vitamin C, which is critical to eye health. The antioxidants in these fruits can delay and prevent cataracts and AMD. They also contain flavonoids – antioxidants that work with Vitamin C in the body to reduce cancers and certain effects of aging. Enjoy these fruits uncooked and freshly cut/juiced, as the vitamin contents can be destroyed by heat and light.

4. Berries

All berries are powerhouses of Vitamin C as well!! Red berries contain beta-carotene – another fantastic eye-friendly nutrient. Of all the berries, blackcurrants and bilberries contain some of the highest levels of anthocyanins, which help to prevent glaucoma, cataracts, and macular degeneration.

5. Broccoli

Broccoli is a must when looking after those beautiful eyes of yours. It not only contains lutein and zeaxanthin, but beta-carotene and high amounts of Vitamin C too, making this veggie a powerhouse of nutrients for eye health.

6.Legumes

These are great sources flavonoids and zinc. Zinc is necessary to enable Vitamin A to tranvel from the liver to the eye where it is used to protect the retina. In fact, a low level of zinc may be to blame for symptoms of night blindness.

7. Organic Salmon and cold water fish

Rich in omegas-3s, the omega 3 fat DHA is concentrated in your eye’s retina. This helps protect agains dry eyes, macular degeneration and even cataracts.

8. Corn

Another great source of lutein and zeaxanthin, best when served cooked and with a source of dietary fat which increases absorption of these nutrients.

9.Tomatoes

Not only do tomatoes contain Vitamins A and C and lutein and zeaxanthin, but also lycopene! Lycopene in the eye tissue helps prevent light-induced damage to the retina; as well as preventing free radical damage, which can contribute to some eye diseases.

10 Avocado (Oils)

Healthy fats are essential for the absorption of the lutein and zeaxanthin that lots of the food on this list contain!! Olive oils and avocados are great choices, as they contain zero trans fats.

11. Organic Eggs

The yolk of the egg is a source of lutein and zeaxanthin along with healthy fat and protein, making them a high absorbable form of getting these nutrients.

12. Nuts

Nuts are rich in omega-3 fatty acids and Vitamin E, in fact, just a handful can provide almost half the daily dose of Vitamin E! These are imperative for eye health!

13. Seeds

Seeds are great for our overall health, especially our vision. Each has their own unique nutritional profile, so a good mix of seeds will help you hit your targets of zinc, omega-3s and Vitamin E.

source: natural living