Which foods are the healthiest for your eyes?
What can you eat to help fight age-related macular degeneration (AMD), the leading cause of vision loss in the United States in patients over age 50? Here are the top 10 recommended foods that can help support your vision:
- Pastured Eggs:
An excellent source of vitamins A, B12, and omega-3. They also contain lutein, 1 zeaxanthin, and the amino acid cysteine which all may reduce the risk of cataracts and AMD.
- Leafy green vegetables:
Brimming with vitamin C, calcium, beta-carotene, and the carotenoids lutein and zeaxanthin. Studies have shown that eating foods rich in lutein and zeaxanthin like spinach, kale, and collard greens, can increase the pigment density in the macula and lower the risk of AMD.
Rich in sulfur, garlic is a natural lens protector that’s loaded with important antioxidants.
- Green vegetables:
Broccoli, bell peppers and Brussels sprouts all help provide a blast of vitamin C, a key antioxidant shown to help protect the eyes.
- Wild salmon, sardines, anchovies, and mackerel:
Certain fish are loaded with omega-3 fats which can help protect the tiny blood vessels in the eyes
Carrots are loaded with beta-carotene, an antioxidant that helps reduce the risk of cataracts and AMD. Your body converts beta-carotene to vitamin A, which is used by the eye’s rods and cones to help the eye perceive light and color.
- Goji berries:
Raw goji berries are a great source of antioxidants and contain vitamin C, vitamin E, and fiber. Goji berries are also a great source of the carotenoid zeaxanthin.
- Orange peppers:
Contain the carotenoid zeaxanthin, which can increase the pigment density in the macula and lower the risk of AMD. They have more vitamin C than all other colored peppers, three times the amount of vitamin C as an orange, and the highest vegetable source of vitamin E.
- Ostrich and turkey:
Loaded with zinc—one of the key ingredients for maintaining healthy eyes. Turkey also provides the B-vitamin niacin, which helps protect against cataracts.
- Sweet potatoes:
Beta-carotene to the rescue once again, thanks to the sweet potato’s bright-orange flesh. In fact, sweet potatoes contain some of the highest amounts of beta-carotene of all the vegetables.