FOODS THAT ARE GOOD FOR YOUR EYES
Raw Bell Peppers
- Bell peppers give you the most Vitamin C per calorie.
- That's good for the blood vessels in your eyes & science suggests it could lower your risk
of getting cataracts. - Heat will break down vitamin C, so eat the peppers raw when you can.
Sunflower Seeds & Nuts
- An ounce of sunflower seeds or almonds has half the amount of Vitamin E the USDA recommends for adults each day.
- A large study found that Vitamin E, together with other nutrients, can help slow age-
related macular degeneration (AMD) from getting worse. - It may also help prevent cataracts.
- Hazelnuts, peanuts (technically legumes) & peanut butter are also good sources of
Vitamin E.
Dark Leafy Greens
- Kale, spinach & collard greens are just some of the dark leafy green that are rich in
both Vitamins C & E. - They also have the Carotenoids - Lutein & Zeaxanthin.
- Plant-based forms of Vitamin A lower your risk of long-term eye diseases, including
AMD & cataracts.
- Most people who eat Western diets don't get enough of the dark leafy greens.
Salmon
- Your retinas need two types of omega-3 fatty acids to work right: DHA & EPA.
- You can find both in fatty fish, such as salmon, tuna & trout.
- Omega-3s also seem to protect your eyes from AMD & glaucoma.
- Low levels of these fatty acids have been linked to dry eyes.
Orange Colored Fruits & Vegetables
- Sweet potatoes, carrots, cantaloupe, mangos & apricots are high in Beta-Carotene,
a form of Vitamin A that helps with night vision, your eyes' ability to adjust to darkness. - One sweet potato also has more than half the vitamin C you need in a day & a little
Vitamin E.
Lean Meat & Poultry
- Zinc brings Vitamin A from your liver to your retina, where it's used to make the protective pigment melanin.
- Beef & chicken (both dark & breast meat) are all good sources.
Beans & Legumes
- A vegetarian, low-fat, high-fiber option will help keep your vision be sharp at night &
slow AMD. - Chickpeas are also high in zinc, as are black-eyed peas, kidney beans, baked beans
& lentils.
Eggs
- The zinc in an egg will help your body use the lutein & zeaxanthin from its yolk
- The yellow-orange color of these compounds blocks harmful blue light from damaging
your retina - They help boost the amount of protective pigment in the macula, the part of your eye that controls central vision
Squash
- Your body can't make lutein and zeaxanthin, but you can get them from squash all
year long - Summer squash also has Vitamin C & Zinc.
- The winter kind will give you vitamins A & C as well as omega-3 fatty acids, too.
Broccoli & Brussel Sprouts
- These vegetabls have Vitamin A (lutein, zeaxanthin & beta-carotene), Vitamin C
& Vitamin E. - They're all antioxidants:
1. That protect the cells in your eyes from free radicals breaking down healthy tissue.
2. Your retinas are especially vulnerable.
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