This is a well known fact that good eyesight makes you appreciate the beautiful colors of a rainbow and other natural beauty. But with aging the power of your eyesight tend to weaken. Besides that there are various ailments which can affect your eyesight and can cause blindness. According to the latest statistics macular degeneration is one of the most common causes for age related blindness.
This age related blindness can be controlled with few dietary changes. According to various research studies brightly colored foods can lower the risk of age related macular degeneration by 43%. The brightly colored foods are rich source of carotenoids, zeaxanthin and lutein, potent components essential for healthy eyesight. Hence by eating foods of different hues you can ensure sharp eyesight.
Here is the list of foods you need to include in your diet to reduce the risk of age related macular degeneration:
- Corn: According to latest research studies corn contains the highest percentage of carotenoids. Carotenoid is the compound which protects your eyes from the risk of macular degeneration.
- Orange Pepper: They are considered to be the best source of zeaxanthin, another essential component for healthy eyes.
- Egg Yolk: It is observed that egg yolk is the best source of zeaxanthin and lutein. For healthy eyesight in future it is advisable to consume eggs daily.
- Green Leafy Vegetables: Leafy green vegetables are considered to be excellent for healthy eyesight. Even they are rich source of carotenoids.
- Red Seedless Grapes: Not only red seedless grapes but all types of grapes are rich source of anti-oxidants. There are various research studies that show that anti-oxidants protect your eyes from macular degeneration.
- Brussel Sprouts: They are known to contain high concentrations of zeaxanthin and lutein.
- Cabbage: Increase your consumption of cabbage as it contains high concentration of lutein.
- Orange: Though all colored fruits are rich in zeaxanthin but oranges are considered to be the best source.
Various studies also show that anti-oxidant Vitamins C and E and the minerals especially selenium helps protect your eye from macular degeneration. Lycopene, another carotenoid found in abundance in tomato also helps protect your eyes. It is necessary that you emphasize more on colorful vegetables and fruits in your diet for healthy eyesight even when you grow old.
3 Comments
Lutein is a fat-soluble powerful antioxidant found in egg yolks and spinach. It is important to eat some healthy fat with your raw vegetables, such as olive oil, for proper absorption through the digestive tract.
If your diet is low in (healthy) fat your carotenoid absorption may be affected. This may explain that while spinach has much more lutein in it, the lesser amount of lutein in egg yolks is more absorbable and bio-available.
When you are eating your fresh spinach salad with some broccoli remember to use some olive oil as your dressing.
Leslie Degner, RN, BSN
What we feed our bodies feeds our eyes. Many of the vitamins and minerals in our bodies are found in much higher concentrations in our eyes, so a diet lacking in these vitamins and minerals can lead to vision problems as we grow older.
Peanuts, not tree nuts, have a beneficial effect in minimizing cloudiness.