THINGS TO EAT TO IMPROVE EYESIGHT
Eating a healthful diet may assist in maintaining your eyesight. Opthamologists and optometrists sometimes recommend dietary strategies and supplements to patients to protect their vision. The starting point is a nutritious diet that is based on lean proteins, healthy fats, whole grains and antioxidant-rich fruits and vegetables. Consult with your health care provider before taking nutritional supplements.
Antioxidants and Eye Health
Lutein, zeaxanthin and other carotenoids are antioxidants found in many fruits and vegetables — these pigments give foods their color. According to the Age Related Eye Diseases Study, foods high in lutein and zeaxanthin may reduce your risk for macular degeneration or slow the progression of the disease. No Dietary Reference Intakes have been established for these antioxidants, but the American Optometric Association recommends eating foods high in lutein and zeaxanthin daily. The highest amounts of lutein and zeaxanthin are found in leafy green vegetables like spinach, kale and collard greens. Other sources include broccoli, corn, lettuce, peas and Brussels sprouts.
Vitamins that Protect your Vision
Foods that are rich in vitamins A, C, D and E promote eye health. The American Optometric Association recommends that you consume the Recommended Dietary Allowance established by the USDA. Foods rich in vitamin A may protect against night blindness and dry eyes as well as eye infections. Vitamin A is critical to maintaining mucous membranes in the eye that protect the cornea. Include liver, eggs, dairy products and meats to ensure you are meeting the recommended amount of 3,000 IU per day for most adult males and 2,310 IU per day for adult females. You can also eat fruits and vegetables that have carotenoids, which the body converts to vitamin A: sweet potatoes, spinach, kale and cantaloupe.
Vitamin C
Your body uses vitamin C to maintain connective tissue throughout your body, including in the cornea. Vitamin C also helps to maintain healthy blood vessels in your body, important in maintaining a healthy retina. Adequate intake of vitamin C is associated with a lower risk of both cataracts and macular degeneration. To increase Vitamin C in your diet, eat more broccoli, strawberries, bell peppers, cantaloupe, kiwi, Brussels sprouts and oranges. Aim for a goal of 90 mg per day for most men and 70 mg per day for most women.
Vitamins D and E
According to the Age-related Eye Diseases Study, vitamins D and E may also play a role in protecting the eyes from macular degeneration. The addition of more vitamin D and E was more significant when combined with other antioxidants, so include a variety of foods rich in antioxidants in your diet. Vitamin D can be found in salmon, mackerel, tuna or milk and orange juice fortified with vitamin D. The RDA is 600 IU per day. Eat more nuts and green vegetables to be sure you are getting sufficient amounts of Vitamin E.
Omega-3 Fatty Acids
The Age-related Eye Diseases study revealed that people that ate more omega-3 fatty acids and fewer foods that are high in omega-6 fatty acids had a 30 percent lower risk of developing macular degeneration. Omega-3 fatty acids can be found in fatty fish like salmon, walnuts, flaxseed, and oils like canola or soybean oil. Some green vegetables like Brussels sprouts and kale also contain some omega-3 fatty acids.
Carbohydrate Choices
Although the mechanism is not clear, epidemiological studies done at Tufts University suggest that people who eat diets high in refined carbohydrates like white bread, white pasta, white rice, cookies, cakes and other foods made with white flour are more likely to develop macular degeneration. Instead, opt for whole grain choices like whole wheat breads, pasta, and cereals or choose legumes like kidney beans, black beans or lentils as an alternate source of carbohydrates.
Article – Live Strong.com