Although most often people think of
failing eyes as something that happens with age, our
modern lifestyle can contribute to poor vision.
Things that contribute to poor vision
Lot of time on the computer.
Instead of looking at eye vision
surgery after your vision fails,
You can protect your eyes and build healthy eyes
What can you do to protect your
Before talking about specific nutritional
factors that specifically benefit your eyes, it's
important to address some of the lifestyle basics that
can impact your vision.
These will help protect your vision
now and as you age:
- Quit smoking. Smoking increases free
radical production throughout your body, and besides
attacking your health in many ways, includes the
risk of decreased vision.
- Cardiovascular Health High blood
pressure can cause damage to the tiny blood vessels
on your retina, obstructing free blood flow.
- Normalize your blood sugar. High blood
sugars can also damage the blood vessels in your
retina. Excessive sugar in your blood can also pull
fluid from the lens of your eye. This can affect
your ability to focus.
- Diet You need to eat plenty of fresh dark green
leafy vegetables, especially kale. A diet
rich in dark leafy greens helps support eye health.
- Omega 3 essential fatty acids a study
published in the August 2001 issue of Archives
of Ophthalmology found that consuming omega-3
fatty acids was protective of your healthy vision.
Due to pollution and fish farming, getting healthy
fish oil means you need pure, cold water fish oil.
- Avoid Trans fats. It appears that a
diet high in trans fats contribute to macular
degeneration by interfering with omega-3 fats in
your body. Trans fat is found in many
processed foods and baked goods, including
margarine, shortening, fried foods like French
Fries, fried chicken and doughnuts, cookies,
pastries and crackers.
- Avoid aspartame. Vision problems are
one of the many symptoms of aspartame poisoning.
What is needed?
The job of an antioxidant is to
neutralize dangerous free radicals in your body, and
this includes your eyes. Antioxidants are shown to be of
particular benefit to your eyes (See Free Radicals and
Age-related macular degeneration (AMD)
and cataracts are the most common cause of blindness
among the elderly. This is due to free radical damage.
It is preventable through an antioxidant-rich diet.
What will help build eye health?
- Whole foods that support eye health and have
been shown to protect the eyes include black
currant, bilberry, leafy greens and other colorful
vegetables, and egg yolks
- The omega-3 fatty acid DHA is concentrated in
your eye’s retina. It provides structural
support to cell membranes that protect retinal
Lutein & Zeaxanthin Helps Protect
Your Central Vision
They are found in green leafy
vegetables, as well as yellow and orange fruits and
vegetables: kale, spinach, collards, turnip greens,
green peas, broccoli, romaine lettuce, green beans,
Swiss chard, Brussel sprouts, papaya, eggs, and
It's a much more powerful antioxidant
than both lutein and zeaxanthin, and has been found to
have health benefits for the eyes.
Astaxanthin also helps maintain eye
pressure and supports the eyes' energy levels and
Building Healthy Eyes through
Your eyes are now subjected too much
higher levels of oxidation than our ancestors
experienced. There are more stressors in today’s
Therefore, anything you can do to
protect your eyes from these assaults will reduce your
risk for eye problems.
The 7 Best Foods for Eye Health
1. Dark Leafy Greens –
lutein and zeaxanthin are found in these vegetables.
2. Orange Pepper
According to one 1998 study in the British
Journal of Ophthalmology orange pepper had the
highest amount of zeaxanthin Zeaxanthin cannot be made
by your body, so you must get it from your diet.
3. Organic Egg Yolks
Egg yolk is a source of both lutein
and zeaxanthin along with healthy fat and protein;
they’re also in a highly absorbable, nearly ideal
Add a couple of eggs to your salad
which can increase the absorption of the whole meal.
Cook the egg as little as possible.
4. Wild-Caught Alaskan Salmon
Rich in the omega-3 fat DHA which is
concentrated in your eye's retina. It provides
structural support to cell membranes that boost eye
health and protect retinal function, and research
suggests eating more foods rich in
Wild-caught Alaskan salmon is a good
source of this.
Compelling evidence suggests this
potent antioxidant may be among the most important
nutrients for the prevention of blindness.
Astaxanthin crosses the blood-brain
barrier AND the blood-retinal barrier (beta carotene
and lycopene do not), which brings antioxidant and
anti-inflammatory protection right to your eyes.
Depending on your individual
situation, you may want to take an astaxanthin
6. Black Currants
They contain some of the highest
levels of anthocyanins found in nature and are also
rich in essential fatty acids, lending added support
to their anti-inflammatory properties.
For medicinal purposes, many opt for
using black currant seed oil, which is available in
capsule form. But eating the whole food is always a
Bilberry, a close relative of the
blueberry, is another nutritional powerhouse for your
Outdoor Light Benefits Your Eye Health
Spending time outdoors offers exposure
to multiple types of light, which leads to the
production of Vitamin D. Vitamin D supports the
function of muscle tissue around the lens in your eye.