Aging is inevitable, but are age-related problems such as poor vision absolute givens? Contrary to popular belief, your vision is largely dependent on your lifestyle. Nourishing your eyes with appropriate nutrients throughout the years can go a long way toward maintaining good eyesight well into your senior years.
Moreover, even if your eyesight has started to deteriorate, evidence suggests you can stop the deterioration. You may even be able to turn back the clock, as it were, and improve your vision.
SO WHAT ARE THOSE NUTRIENTS THAT CAN PREVENT EYESIGHT PROBLEMS AND IMPROVE VISION?
LUTEIN AND ZEAXANTHIN
Lutein and its related compound, zeaxanthin, belong to the carotenoid family and are very important for vision. You can get lutein from foods such as spinach, kale, broccoli and Brussle sprouts, but probably not enough to get the full effect as taking a supplement. Lutein and zeaxanthin can be fount in formulas for eye health and for prevention of adult vision loss. Recommended dosage for lutein is 10 mg daily for general prevention, and 20 to 40 mg if you already have macular degeneration.
Other studies have found that a diet rich in vitamins C and E, beta carotene, zinc, and omega-3 fatty acids can also prevent age-related eye diseases. Here are six top sources you should start eating now to improve eyesight.
KALE
Rich in cancer-fighting antioxidants and vitamins, kale is also a good source of beta-carotene and is the top combo of both lutein and zeaxanthin; one cup of greens contains 23.8 mg of lutein and zeaxanthin. Use kale in a salad or a side dish; blend it into fruit smoothies; or bake the leaves into kale chips.
CORN
It’s not just a tasty side; corn also contains some lutein and zeaxanthin. Research in the Journal of Agricultural Food and Chemistry discovered that cooking this veggie longer increased the amount of lutein and the antioxidant levels per serving. Add it to chilis, soups, and casseroles.
SPINCAH
One cup of nutrient-dense spinach packs a healthy 20.4 mg of lutein and zeaxanthin. Add spinach to sandwiches and wraps, use it as a salad starter, or make green smoothies with it. Note: Cooking the greens helps your body better absorb lutein.
BROCCOLI
This fiber-rich veggie is rich in vitamin C, and also contains eye-boosting beta-carotene, as well as lutein and zeaxanthin. Add cooked broccoli to omelets and frittatas, or toss it in marinara sauces and pasta dishes.
EGGS
One of the healthiest ways to start your day, protein-packed eggs are also provide nutrients such as lutein, vitamin E, and omega 3s, in addition to other nutrients and vitamins. Certain eggs are even better for you: Eggland’s Best eggs, for example, have 38 percent more lutein than regular eggs, 10 times the amount of vitamin E, and more than double the omega-3s in regular eggs.
ORANGES
These tasty citrus fruits are rich in vitamin C, which may help improve the health of your eye tissue, according to the Age-Related Eye Diseases Study, a major clinical trial sponsored by the National Eye Institute. In the eye, vitamin C may help regenerate other important antioxidants, such as vitamin E.
