Talk about health and fitness and the first few organs that come to our mind are the heart, the kidney, the lungs and the brain. But then aren’t our sensory organs equally important? How many among us are emphatic about the health of our eyes? We take their health for granted as we think that we control their movement through our voluntary exercise on our eyelids. Rather than care for their health, we tend to abuse them more by reading in the dark or straining them by making them work for really long.
If we expect them to be functional to their best as we age, is that not our responsibility to provide them now with quality nourishment? Carrots are the first thing that come to our mind on eye health. But can we keep munching only carrots forever? Here are some of the other foods that you should consider to improve your eyesight.
Carotenoids and lycopene contribute to the red color that tomatoes exhibit. Lycopene existing in the ocular tissues protects the retina and the surrounding area from the light-induced damage. Again, the Vitamin C in tomatoes is a great vision protector. Fresh tomatoes when cooked in moderate quantities of olive oil can enhance lycopene absorption. Eating foods rich in antioxidants can yield better results than relying on supplements to do the same job.
2. Leafy Greens
Green leafy vegetables hold excellent amounts of folic acid as well as vitamins A, B, C, E and K. The right amount of content of these vitamins helps them facilitate iron absorption well. Again, their richness in antioxidants enhances their protection properties from age-related macular degeneration. Many elderly people the world over have been fighting this and other eye problems like cataract. A patient whose platter is greened with these leafy vegetables reduces his risk of contracting eye diseases by almost 28%.
3. Egg Yolks
Egg yolks give us enough reasons for us to convincingly add them to our diet. If you love eggs, an egg a day is capable to keeping eye problems at bay. Daily egg yolk consumption can increase the of lutein and zeaxanthin levels. Besides, eggs with high levels of lutein are also available. This is done by feeding hens more carotenoid-rich feed. Egg yolks are also a very good vitamin D resource that can help fight the age related macular degeneration.
4. Yellow Corn
The very reason of the yellow color in the corn is the rich levels of lutein and zeaxanthin. Naturally, they are bound to be rich in these pigments of the carotenoid family. Half cup cooked corn has almost 2gms of these beneficial components in each serving. As we age, the concentration of these naturally occurring pigments comes down. Getting these back through such natural foods helps reduce the risk of cataract, night blindness and dry eyes that our eyes get subjected to in the long run.
If almonds and walnuts are good for brain, pistachios are good for eyes. They are the powerhouse of Vitamin E. Our bodies suffer from harmful free radicals due to constant exposure to environmental toxins, including cigarette smoke. Vitamin E with its antioxidant characteristics protects the membranes of cells against damage induced by free radicals. Snacking on Vitamin E rich pistachios can prevent cataracts and other age-related degenerative diseases. Besides, pistachios offer mono and polyunsaturated fats that are good absorbers of carotenoids. That makes them the eye-friendliest nuts.
Apart from these foods like orange pepper, fresh salmon, black currants, carrots and bilberry are also good for eye health. Don’t forget that your health starts with the health of your plate. The more colorful foods they see, the better the stay for long. Eating these lutein, zinc, vitamins A, B, C and E foods can help you stay away from a future of cataract and macular degeneration and this protect your vision for long.