Tags: Health Topics | eyesight | vision | diet | nutrition

10 Best Foods to Protect Your Eyesight

carrots
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By    |   Monday, 30 December 2019 10:06 AM

As we approach the new year and new decade, many of us are focused on a new vision for our lives. But in order to protect the vision we have, experts say that eating certain foods can help us preserve our eyesight and prevent ocular diseases.

"Antioxidants have been long known to help prevent certain diseases such as heart disease and some cancers," Dr. Cary Silverman, medical director of Eyecare 20/20, tells Newsmax. "Researchers have also found them beneficial in reducing the risk in both macular degeneration and cataract formation."

These foods may help protect your eyesight:

  1. Tuna. A 2016 study revealed that people who ate the most omega-3 fatty acid-rich fish, like tuna and salmon, had the lowest risk of sight-stealing disease.
  2. Blueberries. They contain anthocyanins, which are potent antioxidants that cross the blood-retina barrier to provide extra vision protection and may even improve vision in people who have tension glaucoma, a form of the disease that affects the optic nerve.
  3. Dark chocolate. A 2018 study published in JAMA Ophthalmology reported that adults who ate a bar of dark chocolate could literally see better two hours afterward. The flavonoids found in dark chocolate may help improve vision in people with glaucoma as well as reduce the risk of developing macular degeneration.
  4. Spinach. Leafy greens are packed with two powerful antioxidants — lutein and zeaxanthin — that are stored in the eye's macula to protect the eyes from damaging light. Lutein is especially good at filtering out blue light, the kind of light that glares from your computer or phone screen.
  5. Eggs. Egg yolks are also chock-full of these two powerful antioxidants. The best part of getting them from eating an omelet is that both lutein and zeaxanthin are fat soluble, so they are more readily absorbed by the body. Egg yolks are also a rich source of vitamin D, which studies have shown may protect your eyes against macular degeneration.
  6. Oyster. Shellfish like oysters are rich in the mineral zinc, which keeps eyes healthy. Zinc helps vitamin A make melanin, a pigment that protects your eyes, according to AARP. Zinc deficiency may also cause poor night vision, according to studies.
  7. Hot tea. A study by the British Journal of Ophthalmology found that folks who drink hot tea every day are 74% less likely to develop glaucoma.
  8. Oranges. Citrus fruits are rich in vitamin C, which helps prevent free radical damage to the eyes, thereby reducing the risk of cataracts and macular degeneration. It also builds collagen, which provides the structure for your cornea. In one study of adults aged 49 years and older, those who ate an orange daily had a 51% lower risk of age-related macular degeneration than those who didn't eat the fruit.
  9. Sunflower seeds. According to a Spanish study, people who eat 2 ounces of sunflower seeds daily derive the eye-saving benefit of vitamin E, which significantly lowers the risk of cataracts and cataract surgery.
  10. Carrots. As the old joke goes, you never see a bunny wearing glasses. But kidding aside, carrots are a rich source of beta-carotene, an antioxidant your body converts to vitamins A, which is essential for good vision. Beta-carotene also fights off free-radical damage. Eating high amounts may lower your risk for diseases like macular degeneration, cataracts, and glaucoma.

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As we approach the new year and new decade, many of us are focused on a new vision for our lives. But in order to protect the vision we have, experts say that eating certain foods can help us preserve our eyesight and prevent ocular diseases.
eyesight, vision, diet, nutrition
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2019-06-30
Monday, 30 December 2019 10:06 AM
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