Poor, or impaired vision, can turn your whole life upside down. There are numerous factors which can contribute to poor eyesight. The natural ageing process is the primary reason for progressive and irreversible loss of vision. Excessive eye strain, poor nutrition and underlying health complications are the other factors which can damage your eyesight. Adequate nutrition is a preventive tool that should be adopted to boost vision. Consuming specific super foods regularly can help to keep vision related problems at bay. To know more about the beneficial super foods that can promote healthy eyesight, read on.
Here Are 7 Must Have Super Foods For Healthy Eyes:
This is the best known super food to maintain healthy vision. Carrots are loaded with beta-carotene, a powerful antioxidant. Beta carotene helps to prevent age related macular degeneration, and protects us against common eye conditions like cataract. Once ingested, the pro-vitamin A carotenoid, beta-carotene is converted into retinol. Vitamin A plays an important role in protecting the surface of the cornea, and it also keeps the mucous membranes inside the eye moist. Eat plenty of carrots in the form of salads to prolong healthy vision.
Love them or hate them, but this super food can ensure perfect vision. One of the major factors which hastens age related macular degeneration is a deficiency of two important antioxidants namely zeaxanthin and lutein. Egg yolks are an excellent food source of these two important carotenoids. Additionally, egg yolks also contain appreciable amounts of sulphur and cysteine (glutathione compounds) which help to keep the eye lens healthy. So, in order to maintain healthy vision, have at least one egg a day.
Delicious strawberries are one of the healthiest fruits that can prevent macular degeneration, reduce vision defects and eye infections. Strawberries contain a plethora of nutrients which can foster healthy eyes. Topping the list of antioxidant rich nutrients present in strawberries is vitamin C. Vitamin C helps to keep the blood vessel and connective tissues inside the eyes healthy. This particular vitamin also reduces eye inflammation and prevents the drying up of the eyes. You can include ripe strawberries in salads or prepare a healthy smoothie from this luscious fruit to decrease the likelihood of age related macular degeneration.
Black Eyed Peas
Flavorful black eyed peas have plenty of essential nutrients which help to maintain healthy vision. Black eyes peas are an excellent dietary source of the trace mineral zinc. Eating a single cup of black eyes peas can provide you with more than 3 mg of zinc. The high amounts of zinc in black eyes peas can help to protect the eye cells from the damaging effects of free radicals. Consuming black eyes peas can also prevent cataract formation and age related vision loss.
Black eyed peas are loaded with beta carotene. This particular carotenoid is converted into vitamin A during digestion. Vitamin A is a potent antioxidant which can help to protect vision.
Broccoli, which belongs to the cabbage family, boasts of more nutrients than any other vegetable. Broccoli is an excellent source of yellow-orange carotenoid called lutein. This particular antioxidant (lutein) can prevent structural changes in the eye. Increasing the intake of lutein rich foods like broccoli can keep the retinas and lenses of the eyes healthy. Broccoli is also an excellent source of beta carotene, a potent carotenoid which helps to promote eye health. The high amount of vitamin C present in this cruciferous vegetable protects the tissues and capillaries of the eyes. To ensure an eye healthy meal, eat plenty of lightly steamed broccolis drizzled with extra virgin olive oil.
Red Bell Peppers
Red bell peppers are another wonderful vegetable which can help to maintain normal vision. Red bell pepper is an excellent source of vitamin C. In fact, bell peppers can help to meet almost 300 percent of the daily RDI (Recommended Daily Intake) of vitamin C. Red bell peppers are a good source of vitamin B6. Nutritional research has been able to establish positive associations between vitamin B6 levels and eye health. Red bell peppers are also chock-full of vitamin A and carotenoids like zeaxanthin and lutein, all of which are vital for maintaining eye health.
Walnut is a tree nut which has innumerable protective antioxidants which can maintain eye health. Walnuts are rich sources of omega-3 fatty acids. Omega-3 fatty acids are converted to eicosapentaenoic acid (EPA) and DHA in the body. EPA and DHA are extremely vital for maintaining good vision. Walnuts are also rich in Vitamin E. Vitamin E plays a vital role in retarding the advancement of macular degeneration. For healthy eyes it is important to eat a handful of walnuts every single day.