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Title : Improve Your Eyesight With These Foods
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Improve Your Eyesight With These Foods

Are you eating the foods that are best for your eyes? There’s more to eye nutrition than just carrots. Learn which foods boost your eye health:

1. Corn

It’s not just a tasty side; corn also contains some lutein and zeaxanthin. Research in the Journal of Agricultural Food and Chemistry discovered that cooking this veggie longer increased the amount of lutein and the antioxidant levels per serving. Add it to chilis, soups, and casseroles.

 
2. Fish

Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts.

3. Eggs

The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk.

4.Spinach

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.

5. Citrus Fruits and Berries

Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.

 

6. Almonds

They’re filled with vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.

7. Legumes

Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc — and can help protect the retina and lower the risk for developing macular degeneration and cataracts.

 
8. Kale

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.



Source: http://healthscopers.com/

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