Foods that are good for your eyes

Foods that are good for your eyes

Bugs Bunny knows what to eat for eye health. Anyone who has seen Bugs Bunny chew a…

Bugs Bunny knows what to eat for eye health.

Anyone who has seen Bugs Bunny munching on a carrot will probably know that the orange vegetable is good for your eye health. Carrots are a great source of vitamin A, which is essential for eye health.

according to American Academy of Ophthalmology. Not getting enough Vitamin A It can be tragic and fatal. According to the AAO, worldwide vitamin A deficiency is the leading cause of preventable blindness. Annually, 250,000 to 500,000 children are blinded each year due to vitamin A deficiency.

If you are severely deficient in vitamin A, you can develop a serious condition called xerophthalmia, says Lisa Jones, RD, a registered dietitian in Philadelphia. This condition is characterized by abnormal dryness of the cornea and conjunctiva with inflammation and the formation of bumps. However, research indicates a lower risk of age-related cataracts macular degeneration If you are taking too much vitamin A.”

A variety of foods besides carrots are good for your eyes.

While carrots and vitamin A are widely known to be beneficial for eye health, there are other important foods and nutrients that can help keep your eyes healthy and prevent vision problems, says Jones.

“For example, fatty acids are essential for maintaining the health of the cell membranes that surround the eye,” she says. These membranes help protect and maintain the eye from damage properly lubricated. In addition, antioxidants are important for prevention Age-related vision problems.

Antioxidants are natural or man-made substances that can help protect the body from cell damage caused by free radicals, according to National Center for Complementary and Integrative Health. This cell damage is associated with a wide range of chronic diseases and health problems, including arthritis, cancer and loss of vision. Certain fruits such as blueberry, Rich in antioxidants.

Here are the top foods that can help boost the health of your eyes.

Broccoli, cabbage, corn, green beans, peas and turnip

Broccoli, cabbage, corn, green beans, peas and kale. They are all rich in lutein and zeaxanthin, substances that research suggests can protect your eyes from age-related macular degeneration and eye lens darkening , Jones says.

For example, a review of research published in 2018 in the journal Nutrients He suggests that “lutein is known to improve or even prevent age-related macular disease which is the leading cause of blindness and visual impairment.” Lutein is a carotenoid, an organic pigment produced by plants that gives color to corn. gourd Tomato, salmon, lobster and shrimp.

Zeaxanthin is also a carotenoid, which provides color to corn, goji berries, and saffron. Research suggests that it can help prevent and treat age-related macular degeneration, retinitis pigmentosa, and cataracts.

Dark leafy vegetables

Lana Nasrallah, M.D., director of clinical nutrition for UNC Health, a non-profit integrated healthcare system based in Chapel Hill: North Carolina. It is owned by the state of North Carolina. “Dark leafy greens are full of vitamin A, an antioxidant that helps protect your eyes and acts as a great booster for your immune system and healthy cell growth,” she says.

Dark leafy greens include:

watercress, Butter, green leaves and lettuce.

Broccoli.

– Cabbage.

– Cabbage greens.

– spinach.

Swiss chard.

egg

yolk They are a rich source of lutein and zeaxanthin, which research shows can protect your eyes from cataracts and age-related macular degeneration, Nasrallah says. “Dietary intake of these compounds has been shown to have antioxidant properties and improve eye health,” she says.

fish

The essential fatty acids benefit your entire body, including your eyes, by aiding visual development and retinal function, and possibly protecting against dry eyes. A variety of fish high in omega-3 fatty acids, Which research suggests may reverse the signs of dry eye syndrome and slow the progression of vision loss.

Fish rich in omega-3 fatty acids Include:

– Anchovies.

– halibut.

– mackerel.

Salmon.

Sardines.

– Tuna.

Orange and orange juice

Oranges are a good source of lutein and zeaxanthin, which research shows can protect your eyes from cataracts and age-related macular degeneration. They are also good sources of vitamin C, and research indicates that Vitamin C It prevents the development of cataracts.

A study published in the journal Nutrients 2020 notes that “it is clear that a healthy diet rich in fruits and vegetables, along with healthy lifestyles, can help reduce risk factors for age-related cataracts.”

Liver and oysters

Research indicates that zinc, an essential mineral, plays an important role in maintaining normal eye function. high levels of zinc “Significantly reduces the risk of advanced age-related macular degeneration and associated vision loss,” according to National Eye Institute.

Liver and oysters are good sources of zinc. The research was published in 2021 in International Journal of Molecular Sciences indicates that age-related macular degeneration is associated with decreased zinc concentrations in ocular tissues.

The recommended dietary allowance for zinc is 11 milligrams per day for men and eight milligrams for women, according to the National Institutes of Health. Oysters contain between 256 and 291 milligrams of zinc per serving. Beef liver contains four to five milligrams of zinc per 100 grams of meat.

seeds and nuts

Vitamin E It protects the cells in our eyes from free radicals and slows the development of cataracts and age-related macular degeneration, Jones says. Research indicates that individuals who consume “relatively high amounts of vitamin E (20 milligrams per day) have an approximately 20% lower risk of developing age-related macular degeneration compared to people who consume low amounts of vitamin E,” according to the National Institutes of Health.

seeds And the nuts They are particularly high in vitamin E and include:

– almonds.

– hazelnut.

– Peanuts.

– Pine.

Sunflower seeds.

The most important foods that are good for your eyes:

– Apricots and cantaloupe.

Broccoli, cabbage, corn, green beans, peas and kale.

Dark leafy greens.

– egg.

– fish.

Orange and orange juice.

Liver and oysters.

– Seeds and nuts.

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Foods that are good for your eyes Originally appeared usnews.com

Update 09/26/22: This story was previously published and has been updated with new information.

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