Best Foods For Eye Health
If you are an avid reader of this site, chances are you already know that it is important to eat a well balanced diet that includes the best foods for eye health. As we age, our vision becomes increasingly blurry and can become worse. In fact, as I’ve written before, vision problems can sometimes be the last thing you want to face during your golden years. Therefore, if you have any concerns about your eyesight, I urge you to continue reading as we will take a brief look at some of the best foods for eye health.
Some of the best foods for eye health are fruits and vegetables. One of the primary nutrients needed by the retina to function properly, especially as we get older, is zinc. Not only is zinc needed for building healthy eyesight, it also helps to prevent and stop many vision problems, including macular degeneration. Macular degeneration is one of the most common causes of vision loss and it is marked by small, yellow deposits found in the center of the eye. By eating foods rich in zinc, your body will be able to build up this crucial nutrient, which will help to protect the macula from deterioration and allows the retina to work properly. It is important to note that while fruits and vegetables are excellent sources of zinc, there are some particular foods which you should avoid to keep your vision healthy.
In addition to fruits and vegetables, there are some certain foods which are best foods for eye health to help maintain proper vision. For example, if you often have a meal that consists of lots of sweets, it is best to avoid processed sugars and starches. Instead, choose to snack on walnuts, almonds, and various nuts and seeds. These healthy snacks provide a high source of nutrients without the harmful effects of added sugar or artificial flavorings.
Along with fruits and vegetables, one of the best foods for eye health is Vitamin A. This essential nutrient is necessary for healthy eyesight because it helps to reduce the amount of damage caused to the retina by free radicals in the system. It also helps to keep the macula healthy because it produces a chemical called conjugated linoleic acid, which protects the lens and macula. However, it is best to eat foods which contain at least 10% of this vitamin, which can be found in carrots, spinach, tomatoes, and egg yolks.
Another one of the best foods for eye health to prevent cataracts and other issues is vitamin C. Vitamin C is one of the most powerful antioxidants available, which tells connective tissue that damage has occurred in the body. It also serves as a catalyst to the formation of collagen, which improves the elasticity of the eye and prevents further wear. However, excessive consumption of citrus fruits should be avoided, since they are only naturally present in moderate amounts and are not a source of Vitamin C. The best sources of vitamin C are dark green leafy vegetables and citrus fruits. Carrots, for example, have about twenty times more vitamin C than the grapefruit on which it is cultivated. Drinking orange juice is another good way to get vitamin C, since it is high in both beta-carotene and flavanoids.
Yet another of the nutrients necessary for healthy eyesight is selenium, which helps prevent LDL cholesterol from becoming oxidized. Oxidized LDL, a substance which carries cholesterol from the blood to the retina, can damage the macula and cause age-related macular degeneration. In addition, selenium helps to protect against damage caused by excess UV light. Foods which are high in this nutrient include wheat germ, poultry, eggs, soybeans, nuts, rice, and various other dairy products.