Foods for your Eyes

Food this good read for better eye health.  I hope you get something new and applicable to you. ;_)

Vision tends to decline a little with age, often because of changes that occur to aging eye structures. But a healthy lifestyle might help minimize the effects of those changes and also reduce your risk of serious conditions -- like cataracts, glaucoma, and age-related macular degeneration. Step one: Nosh on more vision-friendly foods. Here are a few examples:

  

1.  Kale

Cooked kale, spinach, collards, and turnip greens (along with broccoli and eggs) are crammed full of lutein and zeaxanthin -- two powerful antioxidants that may help protect against retinal damage and the onset of cataracts and age-related macular degeneration. 

2.  Oranges

Vitamin C-rich fruits and veggies -- like oranges, peaches, strawberries, tomatoes, and red bell peppers -- help support blood vessels in the eye and may reduce the risk of cataracts. 

  

3.  Peanuts

Peanuts are a good source of vitamin E, a nutrient known for protecting eyes from free-radical damage. Vitamin E may also hinder the progression of cataracts and age-related macular degeneration. Almonds, sunflower seeds, and hazelnuts are other good sources of vitamin E. 

4.  Kidney Beans

Your eyes do love a cup of red kidney beans straight out of the can. Why? Because they are a good source of zinc, a mineral that is vital to eye health. It helps get vitamin A from the liver to the retina for eye-protective melanin production, and proper amounts of zinc help with night vision and cataract prevention, too. Oysters are another good source, along with beef, seafood, poultry, and pumpkin seeds. 

 

5.  Salmon (medyo may kamahalan sya pero kung afford nyo, go for it ;_) )

Salmon has two types of omega-3 fatty acids -- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- both of which may be important in preventing or slowing down eye diseases. A lack of omega-3s may also contribute to dry eye syndrome. Other omega-3 sources include tuna, sardines, walnuts, and flaxseeds. (aha! good news. kung walang salmon pwede pala ang tuna at sardinas. hmmmm dapat pala bumibili ako ng maraming sardinas simula ngayon.)

6.  Whole Grains

Use high-fiber whole grains instead of refined carbs. Think quinoa, brown rice, whole oats, and whole-wheat breads and pasta rather than products made from refined grains or refined, enriched flour. 

7.  Apricots (hindi masyadong pamilyar dito sa Pilipinas pero baka nga mabibili sya sa ibang supermarkets. try nyo ;) )

Trouble seeing at night? Maybe some apricots are in order. Apricots are rich in beta carotene, a carotenoid that the body converts to vitamin A. And research shows beta carotene may help with night vision -- and possibly even play a part in preventing cataracts. Carrots, sweet potatoes, cantaloupe, and winter squash are other great sources of beta carotene. 

Do the Combo

Do your eyes an even bigger favor: Don't focus on a single nutrient. Instead, eat a wide variety of fruits and vegetables, choose healthy fats and high-fiber carbs, and reduce your intake of red meat, sugars, and refined flours.

there you go folks. sa pagbili at pagkain isipin din natin ang kapakanan ng ating mga mata. Tandaan, mahirap ang maging bulag pero naniniwala akong mas mahirap ang magbulag-bulagan. ;_)