- Posted September 22, 2013 by
Foods That Improve Your Eyesight
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 the top sources you should start eating or adding to your healthy meals to improve eyesight.
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.
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.
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 cooking recipes.
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.
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.
Credits: Diana Kelly