It’s estimated that by the age of 65, one in three adults will have a vision-impairing condition, and less than 20 years after that, half of the adult population will have issues with their eye health.(1) However, with changes to lifestyle and diet, eye health can be improved. This is good news, since most of the things researchers have associated with compromised eye health – high-fat foods, low fruit and vegetable consumption, being overweight and drinking too much alcohol – can be reversed.(1)
As most people are aware, foods play a direct role in health, having the ability to help harm or heal the body. Every day, the choice exists to take control of ailments or to continue fueling their damaging consequences. Instead of being a part of the startling statistics, eating foods to help maintain and improve eye health exist and are well-worth incorporating in meals on a regular basis.
Top 5 Foods to Help Improve Eye Health
Researchers have linked green tea consumption with the ability to reduce oxidative stress and protect structural tissues in the eye, suggesting that it can be a helpful way to bolster eye health.(1) Antioxidants in green tea called catechins are responsible for this benefit, which can be very long-lasting.
When it comes to eye health, two nutrients to be aware of are lutein and zeaxanthin. If you see them on labels, it’s a safe bet that they’re effective in keeping eye health in tact, as it’s been shown that they help keep the retina safe from oxidative damage while also reducing the risks of age-related macular degeneration (AMD, or ARMD).(2)
Avocados, a healthy fat, are rich in both nutrients, and touted as an ideal food that can help improve vision.(2) They’re great with eggs, another food source said to be effective when it comes to eye health, and are also a healthy, homemade alternative to commercial spreads and dips.
Researchers at Johns Hopkins University have found that this cruciferous superstar helps protect the retina against free radicals, even days after it’s been in the system.(3) The reason? Broccoli contains sulforaphane, a cancer-fighting compound that has been found to be effective in treating human retinal cells.(3)
Jokes about breath aside, garlic can work wonders when eye health is a concern. It contains vitamin C, selenium, and quercetin, all beneficial to help reduce eye swelling and eye infections.(4)
Last but certainly not least: carrots.
Time and again, they have been the go-to choice for helping to keep eyes functioning optimally. It’s not without reason; carrots are rich in beta-carotene and vitamin A, which boost eye health by providing necessary nutrients throughout the body.(5)
Furthermore, it’s been discovered that getting the most out of their nutrients takes place when they are combined with a healthy fat source, so consider eating them with one that’s already listed here – avocados.
All of these foods are a healthy addition to any diet, but when it comes to boosting eye health, they’re worth eating more frequently.
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