Top 10 superfoods for eyes
Post on 10th September 2015
There’s a saying ‘you are what you eat’ and taking proper care of your eyes includes eating a nutrient rich diet – and that includes carrots!
To keep your eyes functioning at their best for as long as possible is helped by eating certain ‘superfoods’ rich in vitamins such as A and C, bioflavonoids, carotenoids, omega-3 fatty acids, minerals and antioxidants.
A recent survey found that 60% of people in the UK had no idea that their diet can affect their eye health. For example, eating just one portion of fish a week can also reduce the risk of developing AMD – the UK’s leading cause of blindness – by up to 40%.
So here at Scrivens Opticians & Hearing Care we have listed our top 10 superfoods for healthy eyes:
1. Spinach: Green vegetables such as kale, Swiss chard and broccoli contain Vitamin A, lutein and zeaxanthin. Vitamin A helps protect the cornea and reduces the risk of cataracts, lutein helps to protect the eyes from ultraviolet light and zeaxanthin supports visual development.
2. Salmon: Eating two portions of oily fish rich in omega-3 fatty acids, such as salmon, can help protect the retina from damage and prevent blindness.
3. Carrots: These orange wonders do help you see in the dark! Carrots contain beta-carotene which helps prevent night blindness and keeps your cornea in good health and protects the delicate cells in your eyes.
4. Blueberries: Small, sweet and so good for you, these little balls of deliciousness eaten regularly improve your vision and strengthen the blood vessels in the back of the eyes. Blackberries, which are abundant at this time of year, also share the same benefits. Both fruits contain anthocyanins, which help lower high blood pressure and inflammation and prevent blockages in the arteries that feed oxygen to the retina.
5. Sweet Potato: Rich in vitamin A, beta-carotene, potassium and fibre, sweet potatoes help prevent cataracts, macular degeneration and glaucoma. They also help prevent dry-eyes.
6. Peppers: One of the richest forms of vitamins A and C, peppers help preserve eyesight and protect the eyes against cataracts. They are also rich in vitamin B6, lutein, zeaxanthin, beta-carotene and lycopene, essential for maintaining healthy eyes.
7. Walnuts: Eating a handful of walnuts, almonds, hazelnuts, pecans or peanuts daily can greatly improve the health of your eyes and protect them for different kinds of vision problems. They contain ‘good’ fats and nutrients such as omega-3 fatty acids, antioxidants, zinc and vitamin E, all of which work to combat inflammation and preserve cardiovascular health.
8. Avocados: These green gems are also great for your eyes. They contain lutein that helps prevent macular degeneration, cataracts and other age-related eye diseases. They also contain beta-carotene and vitamins B6, C, and E that are essential to enjoy good eyesight and to protect the eyes from oxidative stress damage leading to poor vision.
9. Broccoli: Rich in vitamin B2, broccoli can help prevent cataracts or delay their progress. A deficiency of vitamin B2 can also make the eyes highly sensitive to light, which can cause inflammation, blurred vision and ocular fatigue. Broccoli also contains powerful phytochemical antioxidants, such as lutein and zeaxanthin, and vitamin A that are essential for healthy eyesight.
10. Strawberries: These contain a good amount of vitamin C, an antioxidant that the body requires to maintain healthy eyes and keep them free from inflammatory diseases.Three or more servings of strawberries daily can decrease the possibility of age-related eye issues.
If you are concerned about yours or your child’s eyesight, find your nearest Scrivens Opticians & Hearing Care branch by visiting our home page.