Like Popeye, a feast of spinach. This leafy green provides four eye-protecting nutrients: vitamin C, beta-carotene, lutein and zeaxanthin.
One cup of cooked spinach is filled with lutein and zeaxanthin, two very potent antioxidants that experts say help mitigate the risk of retinal injury and the development of cataract and age-related mascular degeneration (AMD).
The only carotenoids present in the eye and tissue lens of the macula. Lutein and zeaxanthin absorb between 40 and 90 per cent of the blue light intensity such that they act as a sunscreen for the skin. Since our bodies do not contain these two antioxidants, we need to consume spinach and other dark green leafy vegetables such as kale as well as maize, green peas, broccoli, roman lettuce and green beans.
Seeds and nuts
Peanuts, preferably fried or boiled. Peanuts are a good source of vitamin E that helps protect your eyes from free-radical damage. Like vitamin C , vitamin E protects the eyes from cataracts and AMD. An ounce of almonds and sunflower seed yields more than 2/3 of the daily vitamin content. Other healthy sources of this vitamin include wheat germ and peanut butter.
Bell pepper, cauliflower, broccoli
These trio and other cruciferous vegetables, such as bok choy and cabbage, are oozing with vitamin C that helps avoid cataracts, glaucoma and AMD. Since our bodies do not store vitamin C, we need to get our regular dose of this vitamin from the vegetables listed above. Black leafy vegetables are also a rich source of vitamin C.
Orange and the lemon.
Orange and lemon, including citrus relatives such as tangerine grapefruit, dalanghita, pomelo and calamansi, have high levels of vitamin C, a vision-friendly antioxidant. According to diet books, our eyes need a lot of vitamin C to work properly. So, celebrate these fruits and help avoid or even postpone cataracts and AMD.
Other fruits with a lot of vitamin C are guava, mango, peach, tomatoes and strawberries.
Zinc is a mineral that helps to nourish the skin, assists in night vision, helps prevent cataract, and protects the eyes from the adverse effects of light.
What kind of food is filled with zine? The collection contains beans such as kidney beans, black-eyed peas, lima beans, and other sorts of legumes.
Will you enjoy eating high-fiber whole grains and other whole wheat goods (bread and pasta)? This is fine! Whole wheat grain helps lower the glycemic index ( GI) of your food. Low GI, according to recent reports, helps reduce the chance of AMD by almost 8 percent.
Squash and carrots
Who doesn't like to eat raw carrots or love the good taste of mixed vegetables? Or who doesn't love squash cooked with smooth coconut milk?
Carrots and squash help deliver beta-carotene to our brains, which improves night vision.
How is beta-carotene working? After digestion, our body converts it to vitamin A. Sweet potatoes and cantaloupes are also a perfect source of beta-carotene.
Recent research shows that eating a wide variety of fruits and vegetables, particularly those mentioned above, can keep your eves healthier than just a single nutrient. A mix of stir-fried vegetables — broccoli , cabbage, carrots sprinkled with nuts or kidney beans — will satisfy not just your eyes, but also your palate. Squash and spinach are perfect blends, too. So there are tomatoes, corn, peas and green beans.
Increase the intake of high-fiber carbohydrates as much as possible and reduce the beef, sugar and processed flours.
Take time to see the optometrist for daily eye checkups, too. This way, if you have vision issues, you will be told as soon as possible.