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Eating for your eyes

September 09, 2018

Eating for your eyes

We only get one pair of eyes, so it’s important to take good care of them. New research shows what you eat can affect your vision as you age. Add these foods to your diet to boost your eye health.

The eyes are vascular, so a heart-healthy diet that’s low in trans and saturated fat is essential to keep the blood vessels of the eyes healthy. Foods rich in antioxidants are also known to help protect the eyes from age-related macular degeneration (ARMD), which is the leading cause of blindness among older Americans; as well as cataracts and other eye-related conditions.
In the Age-Related Eye Disease Study (AREDS), subjects who supplemented their diet with Vitamin C, antioxidants, zinc, beta-carotene, and vitamin E experienced about a 25% reduction in risk of developing severe ARMD.

 

1. Almonds

These nuts are packed full of vitamin E, which research shows, slows macular degeneration. They also contain copper, fibre, protein, omega3 fatty acids. They reduce bloating, combat allergy symptoms and fight the effects of ageing skin. All in one little nut!


2. Leafy Greens

Spinach and other dark, leafy greens are rich in two antioxidants namely lutein and zeaxanthin.  
Lutein and zeaxanthin found in the macula which is a part of the retina that acts as a natural sunblock, protecting the eye from harmful light. These antioxidants absorb blue light - emitted by electronic devices like cell phones, Tv’s and computers - which is detrimental to the retina.
Lutein and zeaxanthin are fat soluble, adding olive oil to your greens will help you absorb more of them.


3. Eggs

The yolk in eggs is a prime source of lutein, zeaxanthin and zinc, which helps reduce your macular degeneration risk.

Eggs are a great source of protein and the perfect addition to many meals.


4. Citrus and Berries

These fruit types are packed with vitamin C, which helps reduce the risk of developing cataracts and macular degeneration.


5. Fatty Fish

Cold-water fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. Salmon is packed with protein and vitamin D.