The benefits that stem from eating certain foods is a highly discussed topic. Most people are aware of the importance of consuming extra vitamin C during the winter months or the brain boosting powers of Omega 3, 6 and 9. There are even foods that can help prevent eye related diseases such as macular degeneration, cataracts and glaucoma. Here are our favorite five foods that can make a difference in your eye health.
1. Dark Leafy Greens
Popeye has been touting the benefits of eating spinach for many years and he knew what he was talking about! Dark leafy greens such as spinach, kale and swiss chard are rich in lutein. Lutein is a carotenoid compound that helps protect cells from damage by assisting in the prevention of diseases such as macular degeneration and cataracts.
2. Cold-Water Fish
Fish such as salmon, albacore tuna, herring and sardines are full of DHA (docosahexaenoic acid) with is an omega-3 fatty acid that helps prevent plaque formation in the eyes. Over time plaque formation can progress to macular degeneration. Consuming omega-3’s can also help improve dry eyes by improving the quality of tears produced by the eye. It is recommended that 3-4 ounces of cold-water fish be consumed weekly for optimal benefits.
Broccoli and other cruciferous veggies such as cabbage and Brussels sprouts trigger an anti-inflammatory response in the body with can help decrease inflammation in the eye and encourage detoxification.
Teas such as black, green and oolong are very beneficial in the prevention of cataracts. They have also been shown to prevent the growth of new blood vessels in the retina, which can lead to macular degeneration.
The benefits of eating avocados far outweigh any concern for the amount of fat inside these small wonder fruits. Avocados pack a lot of nutrient punch containing a variety of vitamins and minerals such as lutein, beta-carotene, vitamins C, B6 and E. Combined, avocados can help prevent macular degeneration, cataracts and can improve dry eyes.