6 Foods That Improve Your Eyesight

Bad eyesight could be naturally caused by aging, but more likely it is a result of our modern lifestyle. If you’ve taken care of your eyes during the years you should have problems with your vision.

One of the most common causes of blindness among the elderly is age-related macular degeneration (AMD), the second one being cataracts. Both of these conditions can be avoided by modifying your diet and adding a more food rich in antioxidants.

Of course, there are other conditions such as obesity and diabetes that can have a negative impact on your eyesight. These conditions are also caused by your lifestyle. Here are some foods that could improve your eyesight.

Black Currant

Black currant is one of the best foods for your eye’s health. Studies show that black currants are more effective than luten, zeaxanthin or bilberry, all of which are usually recommended for your eyes.

Black currants have very high amounts of anthocyanins, which are a type of antioxidants. They are also rich in essential fatty acids which give them anti-inflammatory properties.

You can either eat them naturally or you can opt for black currant seed oil which can be found in capsule form.

Bilberries

Bilberries are related to blueberries and are another great source of anthocyanins. They are harder to grow than black currant and have fewer amounts of anthocyanins but they are still great for your eyesight. A study conducted in 2005 demonstrated on rats that had early senile cataract and macular degeneration that by ingesting 20 mg of bilberry extract can prevent the impairment of their eyes.

Leafy Greens

Leafy greens contain lutein and zeaxanthin, two nutrients that are very important for eye health. Lutein can be found in higher amounts in kale and spinach, but you can also find it in carrots, squash and other vegetables.  These two nutrients are called xanthophylls and are responsible for the yellow-orange color of plants and vegetables.

Fish

Fish are a great source of omega-3 fatty acids which can help protect your eyes against dryness, macular degeneration and cataracts. The best fish for omega-3 anre cold-water fish like salmon, tuna, sardines and mackerel.

If you aren’t a big fan of fish you can always get your omega-3s from fish oil supplements.

Whole Grains

Whole grains are great for replacing those foods with low glycemic index which can cause age-related macular degeneration. Replace the refined carbohydrates in your diet with quinoa, brown rice, whole oats and whole-wheat breads. They contain vitamin E, zinc and niacin which are great for your overall eye health.

Fruits and Vegetables

Various fruits and vegetables such as tomatoes, bell peppers, strawberries, corn and pumpkin are great sources of vitamins A and C. they also contain carotenoids which can help prevent many eye diseases.

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