It would be great if your eyes stayed healthy no matter what you ate, but French fries, donuts and soda pop don't have any of the nutrients that your eyes need. Building and maintaining excellent vision isn't something that just happens. You have to make a conscious effort to include certain foods in your daily diet.
Even if you believe that there is nothing that needs to be done to help your vision, eating nutritious foods is going to benefit the rest of your body. The truth is, of course, that your eyes are very complex organs that need a daily dose of vitamins and minerals to function properly.
Adding a few eye-healthy foods to your diet is really not a difficult thing to do. All of the foods that are listed in the next few paragraphs are delicious and easy to find at your local grocery store. By adding these foods to your diet, you should see improvements in your eye health, which is all the motivation that you should really need. So here's a list of ten different foods that will help protect one of your most precious assets: your sight.
1. Apricots
Apricots are great for your eyes because they are rich in both beta-carotene and "lycopene"—two "phytochemicals" that research tells us promote good vision. Beta-carotene is changed by your body into vitamin A—an important antioxidant when it comes to eye health. Vitamin A can help resist "oxidative stress" damage to the lenses of your eyes, helping prevent cataracts and "macular degeneration."
2. Collard Greens
Like all leafy green vegetables, collards are high in a "carotenoid" called "lutein." Eating foods that are rich in carotenoids, particularly lutein and "zeaxanthin," is associated with a reduced risk of developing age-related macular degeneration.
3. Zucchini
Zucchini is another food that is rich in lutein and zeaxanthin. Lutein and zeaxanthin help your eyes by protecting the central retina (also known as the macula) from blue and ultraviolet light. Consumption of zeaxanthin, with lutein, has been found in studies to reduce the chances of developing cataracts.
4. Broccoli
Broccoli and broccoli sprouts have been found to protect the retinas from damaging "free radicals." There is a compound in broccoli called "sulphoraphane" that studies have shown naturally boosts your body's defense system against free radicals.
5. Eggs
Eggs are high in both "cysteine" and sulfur. These two substances are components of "glutathione"—a protein that acts as an antioxidant for the lenses of your eyes. Sulfur-containing compounds have been found in studies to protect against cataract formation. Egg yolks also contain lutein, and diets that are high in lutein lead to s reduced risk of developing age-related macular degeneration.
6. Garlic & Onions
Garlic and onions both contain lots of sulfur. Like eggs, the sulfurs in garlic and onions are important for the production of glutathione. Boosting glutathione levels could be a significant factor in both the prevention and the resolution of visual problems like macular degeneration, glaucoma or cataracts.
7. Tomatoes
Tomatoes contain two eye-healthy nutrients called lycopene and lutein. Both of these phytochemicals are carotenoids. You may have heard about lycopene's abilities when it comes to cancer protection, but its antioxidant capabilities could also help protect your eyes from sun damage.
8. Carrots
The saying that carrots are good for the eyes is not just an old wives' tale. Carrots are rich in beta-carotene, which is a precursor to vitamin A—a necessary nutrient for vision. Carrots are also rich in lycopene—a phytonutrient with antioxidant-protective power against UVB radiation. Carrots also contain lutein—a protective phytonutrient that is found in high concentrations in the macula, which protects it from free-radical damage.
9. Blueberries
Eating blueberries may help reduce the amount of eye fatigue that you experience. Blueberries contain the eye-healthy carotenoids lutein and zeaxanthin. Blueberries also contain "anthocyanins." Anthocyanins are eye-nourishing phytonutrients that have been shown to improve night vision. They also contain the "flavonoids" "rutin," "resveratrol" and "quercitin," which may help prevent the onset of macular degeneration. Last but not least, blueberries contain both selenium and zinc—two minerals that are necessary for proper vision.
10. Fatty Fish
You'll want to add some cold-water fish to your diet, too. Salmon, tuna, cod, haddock and sardines are all rich in healthy omega-3 oils. Fish are especially high in two substances called EPA and DHA. These two omega-3 fats are important for cellular health. In fact, DHA makes up 30% of the fatty acids that are found in your retinas.
Dr. Victor Marchione