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.
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.