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Superfoods For Eyesight

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2020. 11. 29.


Carrots may be the food best known for helping your eyes. But other foods and their nutrients may be more important for keeping your eyesight keen as you age. Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. They can help prevent cataracts, clouding of your eye lens. It's always best to get the nutrients help vision from foods.  Here are some powerhouse foods for healthy eyes to try.

Spinach and Kale

Antioxidants protect against eye damage from things like sunlight, cigarette smoke, and air pollution. These leafy greens are loaded with two of the best for eyes, lutein and zeaxanthin. They get into the lens and retina of your eye, and they are believed to absorb damaging visible light.

Eating spinach over the course of a week will help lower your risk of age-related eye disease. Kale has double these nutrients. Collard greens, broccoli, and bright-colored fruits like kiwis and grapes are ways to get them, too.



1 Broccoli, 2 Bananas, 1 cup of Spinach, 1 Orange

Grapefruit, Strawberries, and Brussels Sprouts

Vitamin C is a top antioxidant. These foods are among the top sources of vitamin C. Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day and you're good to go. Papaya, oranges, and green peppers are other good sources.

Seeds, Nuts, and Wheat Germ

Vitamins C and E work together to keep healthy tissue strong. But most of us don't get as much vitamin E as we should from food. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources.

Turkey, Oysters, and Crab

Just two oysters give you more than enough daily zinc, which keeps the retina of your eye in top working order. A turkey sandwich is a great source, too. Zinc can also be found in other meats, eggs, peanuts, and whole grains.

Salmon, Sardines, and Herring

The omega-3 fatty acids that keep your heart and brain healthy may also protect your eyes by fighting inflammation and helping cells work better. Aim for at least two servings of cold-water fish a week. Salmon, sardines, and herring have the most omega-3s, but flounder, halibut, and tuna are also good sources.

Carrots, Pumpkin, and Sweet Potato

Don't forget deep orange and yellow vegetables and fruits for beta carotene. It converts into vitamin A, which helps prevent night blindness. A small sweet potato, a carrot, or a bowl of pumpkin soup sets you up for the day. Winter squash, kale, and red pepper are other top sources.