Best nutrition for Clear Vision
Optimal eyesight is in your control
Many eye illnesses are genetic. While we can’t prevent all vision impairments based on food alone, a healthy diet is the best way to keep avoidable eye diseases at bay. Just some of the eye conditions preventable with a healthy diet include:
Read on to learn how to maintain good eye health with an optimal diet.
Skip these foods for healthy eyes
1. Processed food
Let’s get this one out of the way right off the bat. According to the Archives of Ophthalmology, recent studies have shown a direct link between excessive packaged snack consumption and an increased risk of age-related macular degeneration (AMD).
2. Sugars & refined grains
Researchers at Tuft’s University in Boston found that study participants with diets higher on the glycemic index were far more likely to have advanced AMD in at least one eye. A diet high on the glycemic index also causes diabetic retinopathy. Foods high on the GI scale include sugar, flour, rice & bread.
3. Fried foods
Canola oil is one of the most genetically modified foods in the United States. It’s also the most commonly used oil for frying food in restaurants. The heavily manipulated oil will lead to clogged arteries & plaque buildup. When the delicate vessels of the eyes get clogged, your vision will be compromised significantly.
What should you eat instead?
Omega-3 fatty acids boost retinal health & prevent dry eye. The best source of healthy fat from fish is wild caught salmon, halibut & tuna.
2. Red & orange fruits and vegetables
Red vegetables such as beets, bell peppers & sweet potatoes are high in antioxidants that help keep the eyes safe from potential damage. Fruits of the same hue such as tomatoes & oranges also provide protection for increased blood pressure, keeping your vision clear.
3. Leafy greens
Vegetables like kale, spinach & lettuce help prevent age-related eye diseases including macular degeneration & cataracts. Cartenoids like lutein and zeaxanthin boost vision and retinal health to keep your eyesight healthy.
4. Nuts & legumes
Almonds, pistachios & peanuts are high in eye-friendly nutrients such as carotenoids & vitamin E. Nuts are a great source of healthy fats so they help your body easily absorb the nutrients from carotenoids, which can significantly reduce your risk of retinal degenerative diseases.
5. Green tea
Talk about an antioxidant boost! Not only is green tea full of vision-saving anti-inflammatory properties, but a nice, warm cup of tea helps reduce daily stress. When you lower your stress levels, increased blood pressure will relieve your eyes from strained vision.