12 Foods That Can Dramatically Improve Your Eyesight
Aging is part of life, and no one can escape it. It starts to become more visible when you reach a particular age or stage whereby the signs are seen on the face where you begin to develop wrinkles, the hair starts to turn gray and your skin changes as well other symptoms include one getting too wearily in the joints and the vision slowly becomes blurred as well.
Well if you have reached this stage of life or you experience the above symptoms, there are twelve diets that you can incorporate so as to help you prolong your youthful feeling longer. There are two components of these foods that contribute to improving the eyesight, and they are the lutein and zeaxanthinLutein and Zeaxanthin.
These 12 superfoods are good for you and essential to improving your sight as well.
Kale is better known to provide cancer-fighting antioxidants and vitamins, but on the other side, these vegetables are an excellent source of beta-carotene and have both lutein and zeaxanthin as well. Research shows that one cup of kale has a total of 23. 8 mg of both lutein and zeaxanthin.
Spinach is a group of green leafy vegetables which are a source of lutein and zeaxanthin. One cup of spinach has about 20.4 mg of the two components which are important in improving the eyesight. There are so many ways that you can prepare spinach such as cooking or even blending to make juice.
Corn is a versatile food that can be prepared in many ways, and apart from its great taste, it also has a significant impact in improving the eyesight. To achieve the right amount of lutein and zeaxanthin cook the corn for a longer period. You can serve it with chili or soup, among other dishes.
4. Egg yolks
Eggs are a wonderful source of protein and other nutrients such as omega 3, lutein and vitamin E. Therefore another food that can help improve your eye vision is the egg yolk. The best eggs that are known to contain a good amount of lutein and zeaxanthin are the free range chicken type as compared to the caged chicken.
5. Citrus fruits
Another category of food that helps in restoring your sight are fruits high in vitamin C. Such fruits include all the citrus fruits like oranges, lemons, and limes too.
Broccoli has a high concentration of fiber and is rich in vitamin c as well. The other great nutrient found in broccoli is beta carotene, lutein, and zeaxanthin, the three of which are essential for improving excellent vision. There are varieties of dishes that you can make with broccoli such as frittas, omelets or even pasta dishes.
7. Acerola cherries
Other fruits include the acerola cherries which are packed with vitamin c and other micro-nutrients efficient for improving your vision.
Papaya is packed with great antioxidants such as carotenoids and beta-carotene, which is converted to vitamin A, important for eyesight. The fruit also has both lutein and zeaxanthin which are useful in protecting the eyes from the Uv and hence retain the vision even in the old age.
9. Berries such as bilberries
You can use bilberry as fruits or supplements too. The supplements can be utilized for prevention of eye diseases or protection of the cells. If you opt to consume supplements for your eyesight, make sure it contains 10 or 20 mg lutein and 1 or 2 mg of zeaxanthin. If you wish to protect your cells or prevent any eye diseases, consume around 40 to 80 mg.
All legumes lentils, black-eyed peas, green peas and green beans are a great source of zinc which is important to enable vitamins to travel to the liver and the eyes to protect the retina. Therefore not only are the legumes sources of proteins, but they also help improve and maintain your eyesight as well.
All nuts such as cashew nuts, walnuts, and almonds are great sources of omega3 fatty acids and vitamins too. They also contain lutein and zeaxanthin which are essential for improving the eyesight and clear visions too.
The two nutrients can also be consumed in the form of supplements as 10 grams of lutein, and 10 grams of zeaxanthin can work magic in improving your vision within a period of three months.
The Bottom Line
From the above information, we can say that healthy and nutritional lifestyle is one of the greatest ways that can help us maintain healthy bodies and good eyesight too. Although consuming nutritious foods has a great impact in improving the vision, sometimes it is crucial that you take supplements especially for those who don't have adequate access to fresh vegetables and fruits.
Also, another research study conducted recently shows that the dark green leafy vegetables such as spinach and kale have a high percentage of lutein which is estimated to be 15 to 47 percent but at the same time has few composite of zeaxanthin as it is estimated to be 0 to 3 percent. Therefore, to make sure that you are getting enough nutrients it is advisable that you consume supplements.