In the United States, blindness or poor vision affects 3.3 million people over the age of 40. By 2020 this number is expected to increase to 5.5 million Americans or 76 million people worldwide.
If you want to keep crystal clear vision late into your life, you must take a good look at your diet.
Eating Right Can Save Your Sight!
The eyes, much like the brain, are highly susceptible to oxidative damage. This means you need to boost the antioxidants in your diet to fight free radicals and reduce oxidative damage. It is also vital to reduce free radicals by reducing the amount of sugar and unstable fats in your diet.
Vision protecting antioxidants include vitamin A (and its precursor, beta-carotene) vitamin C, vitamin E and selenium.
There are also two unique antioxidants – lutein and zeaxanthin – that are found in food, and which are also concentrated in the retina of the eye. These unique nutrients (members of the vitamin A family) act as a filter for harmful short-wavelength light, reducing damage to the macula.
In fact, in one study, people getting the most lutein and zeaxanthin in their diet had 35% less chance of developing age-related macular degeneration (AMD) compared to those getting the least. Lutein and zeaxanthin are found in egg yolks as well as dark green leafy veggies like spinach, kale, collards, beet greens, broccoli, Swiss chard and more.
Your eyes are also highly concentrated in omega-3 fats and studies show that omega-3 fatty acids can help protect against macular degeneration and dry eye syndrome. Essential fatty acids also help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma. Foods rich in omega-3 fats include cold water fish like wild salmon, sardines, halibut.
Here are the specific criteria for “Eye Health Recipes” at Healing Gourmet:
- LOW IN SUGAR: Contains less than 10 grams sugar per serving
- SIGHT-SAVING ANTIOXIDANTS: Provides an excellent source of any of these key antioxidants:
- Vitamin A or Beta-carotene
- Vitamin C
- Vitamin E
- HEALTHY FATS: Provides a good source of EPA/DHA omega-3
- LUTEIN/ZEAXANTHIN: Contains 1000 mcg or more of lutein/zeaxanthin per serving
When you submit a recipe that meets these criteria, your creation will appear in Eye Health Recipes, helping others to enjoy a healthy, sight-saving diet.