Post 171 Foods to Protect Your Vision
Post 171
14 Foods to Protect Your Vision
Protect Your Eyes
Here in Colorado, we live in a high altitude area which makes our eyes more prone to cataracts. Always where sunglasses between 10 AM and 4 PM to help protect your eyes from developing cataracts. No matter where you live, protecting your vision is critical as you age.
Eat these foods for continuous protection for your vision;
1. Salmon-– wild caught, avoid the farm raised which given feed with food color which is actually giving the fish its color, not nature
2. Nuts— walnuts, almonds, and pistachios (being the top of the nuts for eyes). Each contain both zeaxanthin, lutein, and omega 3 fatty acids, and Vitamin E. Eat 1 serving daily of one of these nuts, especially pistachios
3. Seeds– provide omega 3 fatty acids, Vitamin E, and zinc, eah important for vision. Tops seeds to consider include hemp, flax, black chia, pumpkin, and sesame
4. Organic Corn— not to be confused with GMO corn (all the other corn at the store). Love putting butter on your corn? Great! Fat with the serving of corn enhances the absorption of the lutein and zeaxanthin in this vegetable. Serve it as a side dish, top it on a taco salad, bake it as a creamed corn pudding, in chilli, or as core-warming corn chowder in the fall and winter.
5. Healthy Fats— especially olive oil, coconut oil, and avocados and their oil, all improve the absorption of lutein and zeaxanthin. Healthy fats improve eye health and the heart.
6. Broccoli-– contains zeaxanthin, lutein, carotene, and vitamin C, making this vegetable a superstar for your eyes
7. Kale-– contains lutein and zeaxanthin which supports retinal health. Kale is often now recommended by ophthalmologists.
8. Tomatoes— another powerhouse of eye nutrients containing zeaxanthin, lycopene, Vitamins A and C, and lutein. Lycopene helps to lower your risk of developing macular degeneration, and light-caused retinal damage.
9. Organic Eggs-– a great source again of zeaxanthin, lutein, Omega 3 fatty acids, and Vitamin A. Always choose organic eggs, and those which are cage free, free range, and free of antibiotics and hormones.
10. Legumes-– important source of zinc and flavonoids to protect the retina and prevent night blindness. Eat refried beans with avocado, tomato and an egg for a powerful vision-supportive breakfast! Snack on hummus with carrot chips, again supporting vision with no effort deliciously.
11. Organic Wheat Germ— if you are not gluten-intolerant, include wheat germ in your smoothies or stir into yogurt, soups, or stews. This food is a great source of vitamin E which helps to fight against developing age-related macular degeneration, cataracts, and free-radical damage to the eyes
12. All Leafy Greens— especially spinach and kale, are a good source of cartenoids such as zeaxanthin and lutein which promote the health of the retina. Greens help to prevent the development of macular degenerative eye disease and cataracts. Even though there are 20 cartenoids, only zeaxanthin and lutein are found to benefit vision. These cartenoids help to reduce photostress including our exposure to computer screens and glare
13. Citrus-– Vitamin C rich fruits also contain bioflavinoids which when combined helps you maintain healthy connective tissue, including collagen, in the eye cornea. Vitamin helps helps reduce the risk of developing macular degeneration and cataracts as well as protecting capillaries in the retina.
14. Carrots and all Orange Foods— are a rich source of a powerful carotenoid pigment called beta-carotene which is an essential precursor for Vitamin A. Carrots are preventative for developing macular degeneration, cataracts, and xerophthalmia (symptoms like dry-eye, corneal ulceration, and swelling of the eyelids)
Carrots are rich in beta-carotene, a carotenoid pigment which is an essential precursor for vitamin A. Deficiencies in vitamin A are the leading causes of blindness in the developing world. Lack of vitamin A can also lead to:
Cataracts
Macular degeneration
Xerophthalmia (a disease which is characterized by dry eyes, swollen eyelids and corneal ulcers)
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