Foods to Improve Your Eyesight

These surprising foods may help protect your vision.

Kale                                                  

Rich in cancer-fighting antioxidants and vitamins, kale is also a good source of beta-carotene and is the top combo of vision-friendly lutein and zeaxanthin. Dark green leafy vegetables like kale, collards and spinach are rich in lutein. Green leafy vegetables like kale are also rich in nitrates, a precursor for circulation-enhancing nitric oxide. Reduce your risk by using kale in a salad or side dish, blending it into fruit smoothies, or baking the leaves into kale chips.

Corn

It’s not just a tasty side dish; corn also contains some lutein and zeaxanthin. Add it to chilis, soups, and casseroles to help support your vision.

Spinach

One cup of nutrient-dense spinach packs a healthy 20.4 mg of lutein and zeaxanthin; you can add spinach to sandwiches and wraps, use it as a salad starter, or blend it into green smoothies.

Broccoli

This fibre-rich veggie is high in vitamin C, and also contains eye-boosting beta-carotene, as well as lutein and zeaxanthin. Experts explain that vitamin C reduces the risk for cataracts and slows the progression of age-related macular degeneration.

Pumpkin

Pumpkins aren’t just good for Halloween decorations, they’re good for your vision also. This winter squash is rich in vision-boosting vitamins A, C and E, zinc, fibre, lutein, and zeaxanthin. Roast it until the edges brown.

Eggs

Protein-packed eggs are also providing as lutein, vitamin E, omega 3s and zinc, in addition to other nutrients and vitamins. Omega-3 fatty acids may help protect against AMD and dry eye. Eggs are also a great source of zinc. A study shows taking 40-80 mg/day of zinc, along with other antioxidants may slow the progression of advanced macular degeneration by about 25 percent and visual insight loss by 19 percent among people at high risk for this blinding condition.

Oranges

Oranges, grapefruit, strawberries, papaya, green peppers, and tomatoes are chock full of vitamin C, which may help improve the health of your eye tissue. Adults who regularly drink orange juice and included C-rich foods in their diet are about 33 percent less expected to develop cataracts over a 10- year period.

The post Foods to Improve Your Eyesight appeared first on Masalamah.com.