A Real Feast for Your Eyes

March 23, 2011

Maintain good vision health by eating right

There are many things you can do to help keep your eyes healthy.

If you smoke, you should stop.

And when you’re going to be out in the sun, wear a wide-brimmed hat and sunglasses.

What you eat is also very important to your eyes’ health and how well they work. If you’re overweight, it can help to lose those extra pounds.

Carrots really are good for your eyes, according to the Wellness Letter from the University of California, Berkeley. They provide beta-carotene, a nutrient that scientists are finding is good for vision. Studies also show that eating certain foods can help slow or prevent two common eye conditions, macular degeneration and cataracts.

The National Institutes of Health National Eye Institute reports macular degeneration is a leading cause of vision loss in older adults. As many as 13 million people in the United States have the condition, which can make it very hard to see faces, drive a car, read, or do close work.

A cataract is the clouding of the clear lens of your eye. The experts at the Mayo Clinic say that trying to see through a cataract is like looking through a fogged-up window.

What foods are best?

Registered dietitian Joy Bauer suggests these foods that have high levels of nutrients for your eyes.

Carrots, sweet potatoes, kale, cantaloupe, apricots, and cherries (Beta-carotene)
Skim milk, low-fat yogurt, eggs, mushrooms, and almonds (Vitamin B2)
Chicken and turkey breast, wild salmon, kidney beans, and natural peanut butter (Vitamin B3)
Bell peppers, broccoli, Brussels sprouts, oranges, and strawberries, kiwis (Vitamin C)
Wheat germ, almonds, sunflower seeds, flaxseeds, peanut butter, and avocados (Vitamin E)
Spinach, Swiss chard, watercress, corn, and persimmons (Lutein and Zeaxanthin)
Wild salmon, sardines, Atlantic mackerel, and eggs with added Omega-3 (Omega-3 fats)
Oysters, ostrich, turkey, pumpkin seeds, and chickpeas (Zinc)

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