Have you noticed that your friends or family members in their forties and fifties pull out their eyeglasses when it is time read the menu at restaurants? Wouldn’t you like to know what foods are good for your eyesight so maybe you won’t be doing the same thing at that age?
Things like sunlight, cigarette smoke, and air pollution can cause damage to your eyes. Eating food with antioxidants protects your eyes from damage.
Let’s look at foods that are high in antioxidants like lutein, zeaxanthin, vitamin C, vitamin E and omega-3 essential fatty acids. These nutrients can help prevent cataracts, damage to the cells of our eyes, vision loss, and age-related macular degeneration (AMD). We'll look at which foods provide these mighty warriors that protect our eyes from damage.
Lutein and Zeaxanthin
Lutein and zeaxanthin are yellow and red pigments that are part of the carotenoid family. In nature they are used to absorb excess sunlight and protect cells from damage. These two phytonutrients are found in high amounts in the macula of the eye.
14 foods that are high in lutein and zeaxanthin can protect your eyes. These powerful phytonutrients can be found in green leafy vegetables like spinach, kale, collard greens and mustard. They're found in Brussels sprouts and broccoli, members of the cruciferous vegetable family. Asparagus, beets, yellow corn, carrots, romaine lettuce, summer and winter squash may help protect your eyes as well.
Vitamin C is another antioxidant that has been found to help prevent damage to cells. Let’s do ourselves a favor with grapefruits, strawberries, oranges, papaya and green peppers. Brussels sprouts also have high amounts of vitamin C.
We are up to 19 foods now.
Vitamin E is an oil-based nutrient so it is found in foods like nuts and seeds. We add another five foods with vitamin E.
One of the best sources is sunflower seeds, but almonds, pecans have it too. The best oil is wheat germ oil which is not an oil to cook with. Instead it is better to use it in salad dressing or marinades.