Great Foods that Can Help you Keep Your Vision Sharp

There are vision disorders of epidemic proportions in America. It is estimated that about 21 million Americans are affected by a functional vision problem. Vision loss ranks among the top-ten disabilities in America today. An annual eye check-up is a prerequisite to maintaining good eye health. However, eating a balanced diet is just as important as visiting your optometrist regularly.

Some eye problems are preventable while others are not. To promote good eye health, there are several things that we can do. One of these is eating the right kinds of foods. Foods that contain nutrients such as Omega-3 fatty acids, lutein, and lycopene are effective in reducing the risk of macular degeneration by as much as 25%.Your eyes also require several types of vitamins. Below is a list of great foods that can help keep your vision sharp.

1. Leafy Green Vegetables – green vegetables are an excellent source of vitamins, including Vitamin A, Vitamin B-12, and Vitamin C. In addition to these vital vitamins, green, leafy vegetables contain high amounts of carotenoids such as lutein and zeaxanthin. These two minerals play a vital role in retinal function. Eating these substances can delay or prevent vision loss that’s related to age-related macular degeneration (AMD).Other good sources of zeaxanthin and lutein are spinach, cabbage, kale, sprouts, and broccoli.

2. Eggs – most people are rather wary of eating eggs and associate them with high cholesterol levels. Eggs, however, have important substances that are great for our eyes. Research has found that eating one egg per day is a good idea and can increase your body’s lutein levels by about 30%.Eggs are also rich in Omega-3 fatty acids which are useful for lowering the risk of developing glaucoma.

3. Fish – fish is regarded as one of the healthiest forms of meat. It is high in Omega-3 fatty acids, which can reduce the risk of AMD, glaucoma, and dry-eye syndrome. Eat fatty fish such as mackerel, salmon, tuna, and sardines. Fish is also high in vitamins A and D; two vital nutrients that help in keeping the retina healthy. Eating 2-3 servings of fish per week is considered ideal.

4. Brightly-Colored Fruits and Vegetables – brightly-colored yellow or orange fruits and vegetables contain large amounts of vitamin A. The carrot is considered the classic vision-enhancing vegetable. Other vegetables such as sweet potatoes, pumpkin, and squash are also good sources of vitamin A-a vitamin that’s important to good retinal health and the prevention of sunlight damage, which can cause macular degeneration and cataracts.

5. Dark Foods – dark foods such as dark chocolate and berries contain good amounts of antioxidants and flavonoids. Flavonoids help lower the levels of LDL-aka bad cholesterol-in your body thus offering protection to the eyes and blood vessels. Other dark foods such as blueberries, bilberries, dark cherries and blackberries are also rich in flavonoids. This is according to a research done by Tampa Eye and Specialty Surgery Center. These berries can slow down macular degeneration.

6. Garlic and Onion – garlic and onion are great foods that play an important role in eye health and maintaining good vision. Onions, garlic, shallot, and capers contain sulfur; a critical mineral in the maintenance of a healthy lens. Garlic contains high levels of selenium which works together with vitamin E to prevent destructive oxidation of the body’s cells.