Cataracts and age-related macular degeneration are the leading causes of blindness in people over the age of 55, as found by the American Optometric Association. Inflammation of the eyes and oxidation are the causes of these diseases. However, it has been found out by research that food items rich in zeaxanthin and lutein can lower the risk of chronic eye diseases. Another research found out that age-related eye diseases can be prevented by eating foods rich in Vitamins C and E, omega-3 fatty acids, zinc and beta carotene. To help you better, find the following foods that can help you with your eyesight. Besides, you might also like to go for a Cataract Surgery in New Jersey if you are facing such issues with your eyes.
• Corn:
Most people really like corn but it is not just a tasty food, it also contains high levels of zeaxanthin and lutein. Journal of Agricultural Food and Chemistry that the amount of antioxidants and lutein increased per serving when corn was cooked longer discovered it in a research. You can always add it to casseroles, chilies and soups.
• Kale:
Kale is an amazing source of beta-carotene, lutein and zeaxanthin along with being rich in antioxidants and vitamins that help fight cancer. On an estimate, a cup of kale contains about 23.8 mg of zeaxanthin and lutein. Its leaves can be baked into kale chips, or can be added to a side dish or salad of your choice. Blending it into fruit smoothies is also an option.
• Eggs:
Eggs are not just packed with proteins but also with high amounts of omega 3s, lutein and vitamin E along with other vitamins and nutrients. You would have not known but the best eggs have around 38 % more lutein than the regular ones along with having 10 times more vitamin E and double the amount of omega 3s than in regular eggs. Therefore, they are definitely a healthy option if you are working to improve your eyesight.
• Spinach:
Spinach is not just a healthy leafy vegetable with a generous amount of nutrients but it also has 20.4 mg of zeaxanthin and lutein. It can be used as a salad starter, or in wraps and sandwiches. You can also make green smoothies with it. Your body will better absorb lutein from the leafy green vegetables if they are cooked.
• Oranges:
Orange, being a citrus fruit is highly rich in Vitamin C. It holds a special property of being able to improve the health of eye tissue. Age-related Eye Diseases Study, sponsored by the National Eye Institute, has found this out. Vitamin C helps in generation of other antioxidants such as Vitamin E in the eye.
• Broccoli:
This vegetable is highly rich in Vitamin C along with containing beta-carotene, which is eye boosting. It has zeaxanthin and lutein. It can be added to anything you like, such as frittatas and omelets or you can toss it in pasta dishes.
Hence, you must have had a look at the properties of all these food items capable of improving your eyesight.
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