You’ve probably heard that foods like carrots are good for your eyes – promoting strength and protection. Packed with beta-carotene, this orange colored veggie helps the retina and other parts of the eye function properly – without a hitch.
In saying that, if you’re not a fan of carrots (like me), there are several other options to aide you in your journey to that Superman x-ray vision. Keep in mind, however, that precision peepers do not depend on beta-carotene consumption alone. In fact, good vision relies on several other vitamins and minerals found in several foods, including: .
They’re packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.
Though no studies have associated antioxidants in eggs with eye disease risk, according to The Egg Nutrition Council, the yolk is a prime source of lutein and zeaxanthin—plus zinc, which helps reduce your macular degeneration risk. Degeneration occurs most after age 60, but it can occur earlier in those that smoke or have a family history of the disease, the National Eye Institute says.
Packed with vitamin E, this popular nut slows macular degeneration, research shows. “Higher dietary intakes of lutein and zeaxanthin along with vitamin E significantly decreased the risk of cataracts,” the Age-Related Eye Disease Study (or AREDS), sponsored by the National Eye Institute, said.
Fortunately, for us, one handful (an ounce) provides about half of your daily dose of E. According to the U.S. Food and Drug Administration both men and women should get 22 IU of vitamin E per day.
Citrus and berries
It’s no secret that fruits like blackberries, blueberries, raspberries, oranges and grapefruit are powerhouses of vitamin C. Research shows that each reduces the risk of developing macular degeneration and cataracts.
Rich in DHA – a fatty acid found in your retina — fish like tuna, salmon, mackerel, anchovies and trout (eaten twice or more a week) can help ward off macular degeneration – the deterioration of the retina and which can severely impair vision.
Researchers of the Centre for Eye Research Australia “analyzed nine studies that included 88,974 people; 3,203 of those participants had age-related macular degeneration.”
Compared with those who consumed the least amount of omega-3s in their diet, with those who had the most, a 38 percent lower likelihood for late AMD was discovered in fatty fish lovers.