Wishesh June 2015 Online E-Magazine

B E S T F O O D S F O R E Y E S I G H T :
Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and
vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts.
Researchers say eating foods rich in antioxidants is better than taking supplements.So here are the top foods
that are good at promoting eyesight, try to consume them more in your regular diet.
trans fats and low in saturated fat.
So, scientists proved that subjects
consuming most of olive oil were
48% less likely to develop ARMD.
LEAFY GREENS: Lutein and
zeaxanthin are important plant
pigments for eye health. The leafy
vegetables are packed with those
antioxidants which help in lowering
the risk of developing macular
degeneration and cataracts.
Broccoli, peas and avocados are
also good sources of this powerful
antioxidants.
TOMATOES: Tomatoes contain
carotenoids, including lycopene,
which helps give tomatoes their
vibrant red color. The experts have
proved that lycopene present in
ocular tissues helps prevent lightinduced
damage to the retina
and other areas of the eye. Even
tomatoes are rich in Vitamin C
which is another vision protector.
NUTS: Nuts like Almonds, walnuts,
pistachios are rich in omega 3 fatty
acids and Vitamin E which helps in
promoting good vision.
FISH: Usually fishes are rich in
omega 3 fatty acids which help
in protecting against dry eyes,
macular degeneration and even
cataracts. Among all types of
fishes, Salmon, tuna, Sardines and
Mackerel are good for eyesight.
If you don’t eat seafood, you can
get a good supply of omega-3s by
using fish oil supplements or taking
vegetarian supplements that
contain black currant seed oil or
flaxseed oil.
EGGS: Like Spinach and other
leafy greens, eggs are also good
source of lutein and zeaxanthin.
The Vitamin A in eggs may protect
from night blindness and dry eyes.
In one study, researchers found
that lutein levels increased by 26%,
while zeaxanthin levels increased
by 38% when subjects ate one egg
per day. They also found that eating
an egg-a-day did not impact LDL or
HDL cholesterol or triglycerides.
WHOLE GRAINS: A diet containing
foods with a low glycemic index
(GI) can help reduce your risk for
age-related macular degeneration.
Swap refined carbohydrates for
quinoa, brown rice, whole oats and
whole-wheat breads and pasta. The
vitamin E, zinc and niacin found in
whole grains also help promote
overall eye health.
CITRUS FRUITS AND BERRIES:
Oranges, grapefruits, lemons and
berries are high in vitamin C, which
may reduce the risk of cataracts
and macular degeneration.
OLIVE OIL: A diet that is low in Trans
and saturated fat helps prevent
retina diseases. Several studies
suggest that a Mediterranean-style
diet (fish, plant-based foods, and
healthy fats) is recommended for
healthy vision. Olive oil is free of
COLORFUL FRUITS AND
VEGETABLES: Foods like
Carrots, tomatoes, bell peppers,
strawberries, pumpkin, corn are
rich sources of Vitamin A and C.
And carotenoids which give color
to these compounds help decrease
the risk of many eye diseases.
FISH OIL, FLAXSEED OIL AND
BLACK CURRANT SEED OIL:
These super supplements contain
omega-3 fatty acids and have
many eye health benefits, including
helping to prevent or control dry
eye syndrome as well as reduce the
risk of macular degeneration and
cataracts.
JUNE 2015 | WWW.WISHESH.COM
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