The Health Advocate

 
by Hannah Whittenly, The Health Advocate

 
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You’ve probably heard the advice that eating carrots will improve your eyesight. It’s true that carrots contain nutrients to nourish your eyes, but they’re not the only foods that can keep your vision in good shape. Be sure to include the following four sight-saving foods in your diet as well.

Spinach


Leafy greens contain two important nutrients to benefit your eyes: lutein and zeaxanthin. In one study, participants who consumed at least 6.9 milligrams of these nutrients every day were less likely to require cataract surgery. Just think, every time you eat a spinach salad, you may be reducing your likelihood of developing troublesome cataracts. Other leafy greens that contain lutein and zeaxanthin include kale, collard greens, and romaine lettuce.

Oranges


Tiny capillaries deliver essential nutrients to your eyes. A diet that’s rich in vitamin C can help your capillaries stay healthy. According to studies, supplementing with vitamin C may reduce the chance of developing cataracts by over 50 percent. This vitamin may also protect your eyes from macular degeneration. Oranges are one of the most well-known sources of vitamin C, but other citrus fruits are high in this nutrient as well. In addition, you can get some vitamin C from red peppers, tomatoes, peaches, and bananas.

Nuts


If you already have mild cataracts, getting plenty of vitamin E may be an effective method of slowing down the progression of this condition. Researchers are still studying the benefits of vitamin E, but it’s possible that it may even help prevent you from getting cataracts in the first place. In addition, vitamin E can be an important tool in the fight against macular degeneration. Almonds, pecans, and hazelnuts are good sources of vitamin E. It’s found in peanuts, avocados and sunflower seeds as well.

Fish


The omega-3 fatty acids that are found in many types of fish may help protect your eye from macular degeneration, glaucoma, and dry eyes. The best types of fish for eye health are fatty species that live in cold water. These include tuna, sardines, salmon, halibut, and trout. If you don’t like the taste of fish, you can get your omega-3s from a daily capsule of fish oil instead.

Eating a colorful, well-balanced diet of whole foods can help you keep your eyes in great shape. Even still, your eyes are likely to change over time. If you require optical treatments, ask your doctor about sustained release cataract surgery steroids that may help improve your recovery after an eye procedure.




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