These Foods Will Keep Your Vision as Sharp as a Hawk's
Our eyesight tends to weaken as we age, with symptoms usually varying from
blurry vision to frequent headaches and watery eyes. Though it may not always
be the case, factors like genetics, aging, excessive strain on the eyes and
even poor nutrition are usually the contributing factors. And while weak
eyesight may be corrected with prescription glasses, lenses or even surgery,
consuming foods rich in the nutrients lutein and zeaxanthin (both of which can
reduce the risk of chronic eye diseases) as well as a diet rich in vitamins C
and E, beta-Carotene and Omega-3 fatty acids, may also help prevent age-related
eye diseases.
FACT! According to the American Optometric Association, more than 25
million people worldwide are affected by age-related macular degeneration and
cataracts - the leading cause of blindness in people over age 55.
Here are 10 of your best sources:
1. Start your day off with an Egg
For a beneficial breakfast, protein-packed eggs are a great way to get you
started each morning. While boosting your energy, eggs also provide nutrients
such as lutein, vitamin E and Omega-3 - all essential for improved eyesight.
Opt for a high quality, free-range brand to stock up on more nutrients.
2. Squeeze an Orange each morning
Oranges making it to this list, should come as no surprise - they are,
after all, renowned to be a great source of vitamin C, which has been found to
improve eye tissue health. In the eye, vitamin C may also help to regenerate
other important antioxidants, such as vitamin E.
3. Have a daily helping of Dried
Fruits
The health benefits of dried fruits are plenty - they are high in fiber and
vitamins and help speed up the digestive process, enabling the body to get rid
of toxins. Almonds are especially good for improving vision due to their rich
omega-3 fatty acid, vitamin E and antioxidant content. For an added bonus,
almonds also help enhance memory and concentration. To help strengthen your
eyesight, soak 6 to 10 almonds along with a helping of 15 raisins and 2 figs
overnight in a bowl of water. Eat this daily for a couple of months.
4. Add a couple of Berries into the mix
Besides bursting with tangy flavors, berries' health benefits are
bountiful. They are packed with antioxidants and contain a component called
rhodopsin which helps accelerate cellular regeneration - vital for maintaining
healthy eyes. Alongside your dried fruits, include a helping of organic
berries, like blackberries, cranberries and blueberries to help fortify the
blood vessels and improve blood circulation, throughout your body, including
your eyes. The berries will also help keep swelling and irritation of eyes at
bay, enhancing your vision.
5. Drink up and have a Spinach and Parsley Smoothie
Both spinach and parsley offer a wealth of health benefits - even more so,
when combined. Spinach is not only rich in vitamins A, B, C, E and minerals
like iron and zinc - it also contains lutein and zeaxanthin, two vital
compounds that help keep eyes healthy. Consuming spinach on a daily basis will
also help prevent disorders like macular degeneration (a visual impairment
usually found in older adults) and cataract (a clouding of the lens that
affects vision). It also helps keep the corneas healthy.
Parsley, particularly when juiced, is also an effective natural remedy for eye
care and is often used as a herbal remedy to relieve the eyes of problems such
as corneal ulcers, cataracts, weak eyes, conjuctivitis, and sluggishness of the
pupils. To make the smoothie, just combine a handful of both ingredients and
blend. You can add an apple or a banana to the mix for some added flavor.
6. Stock up on Carrots
Aside from being a wholesome vegetable, carrots are packed with
beta-Carotene, which later transforms into vitamin A in the body. Vitamin A is
responsible for strengthening the eyes and protecting them from night
blindness. While carrots can be used in many ways, you can get most of their
benefits by juicing them. And for added benefits, add gooseberries to the mix,
which are also a rich source of vitamin A and antioxidants.
7. Drink water from a Copper jug
Copper lends innumerable healing properties to the body. It contains
antioxidants and is a vital component of the natural dark pigment, melanin,
which imparts coloration to the skin, hair and eyes. Copper protects against
the graying of hair and maintains the color of your eyes into old age. To reap
the health benefits of copper, store one liter of water in a copper vessel
overnight and drink it the next morning.
8. Eat more Kale
Kale is rich in cancer-fighting antioxidants and vitamins - a good enough
reason to eat more! But, it is also a good source of beta-Carotene and contains
both lutein and zeaxanthin - in fact, just one cup of kale contains 23.8mg of
both compounds. Kale can be juiced, or added to fruit smoothies, it can also be
used in a salad or a side dish. Kale chips are especially tasty and really easy
to make. Just drizzle with olive oil and sprinkle with seasoning salt, then
bake them in the oven until the edges are brown (but not burnt).
9. And why not grill some Corn
Who doesn't love corn? Besides its great taste, corn is a fantastic source
of lutein and zeaxanthin. According to the Journal of Agricultural Food and
Chemistry, cooking corn for a longer period of time increases the amount of
lutein and the antioxidant level per serving. You can add it to soups and
casseroles or eat it as a side-dish, on the cob, cooked in its traditional way.
10. Broccoli works wonders too
Besides being rich in fiber, broccoli is especially high in vitamin C,
which also contains-eye boosting beta-Carotene, as well as the compounds lutein
and zeaxanthin. Eating broccoli will also help keep eye fatigue, soreness and
blurred vision at bay, reducing stress on the eyes and thus allowing them to
perform better for a longer period of time. Broccoli can be prepared in a
number of ways - it can be baked, grilled, sautéed or eaten raw - no matter the
method you choose, it's delicious either way.