These foods can improve vision

[New Sancai Compilation and First Release] Nutrition is important for your entire body, including the eyes you use to see the world. According to the American Academy of Ophthalmology (AAO), a diet that's good for your heart and the rest of your body is also good for your eyes. The Academy provides advice on vision-healthy foods and how to develop a diet rich in these foods.

Dr. Rebecca Taylo, an ophthalmologist in Nashville, Tennessee, USA, said in an article on the AAO website: "Some nutrients can maintain the overall health of the eyes, and some nutrients can reduce the risk of eye disease. "

Your eyes rely on tiny arteries for oxygen and nutrients, just as your heart relies on large arteries, so a diet low in fat and rich in fruits, vegetables, and whole grains is good for your eyes.

The AAO recommends adding vitamin A-rich orange vegetables and fruits to your diet.

This nutrient provides your retina with the substances it needs to convert light into images and helps your eyes stay moist.

Taylor noted in the AAO press release that carrots are a well-known source of vitamin A, but sweet potatoes provide even more nutrients.

"Sweet potatoes contain 200 percent more than your doctor's recommended daily dose of vitamin A," says Taylor.

Cantaloupe and apricots are also good sources.

The antioxidant vitamin C is essential for eye health. While fried foods, tobacco smoke, and sunlight produce free radicals (molecules that damage and kill cells), vitamin C's job is to repair and grow new cells.

Oranges, tangerines, grapefruits, lemons, peaches, red bell peppers, tomatoes and strawberries are good ingredients.

Antioxidants may prevent or delay age-related macular degeneration and cataracts, according to research on eye diseases in the elderly.

Next up is vitamin E, another antioxidant, which keeps eye cells healthy, according to the AAO. Also great with avocado, almonds and sunflower seeds.

Eating cold-water fish that contain omega-3 fatty acids, such as salmon, tuna, sardines, halibut and trout, can also help. They may help reduce the risk of eye disease later in life.

"Omega-3s are good for tear function, so eating fish may help people with dry eye syndrome," says Taylor.

Two other antioxidants that are good for your eyes are lutein and zeaxanthin.

They are found in leafy green vegetables and other brightly colored foods and can protect the macula. According to the AAO, this is the part of the eye responsible for the finest central vision.

Kale, spinach, romaine lettuce, turnip greens, broccoli and peas all contain these nutrients, as do eggs.

The retina needs zinc to protect your eyes from light damage, but zinc can reduce copper levels in the body. According to the AAO, this nutrient is necessary for the formation of red blood cells.

Both are found in legumes, including black-eyed peas, red kidney beans, and lima beans. Oysters, lean red meat, poultry, and fortified cereals are also rich in zinc.

The best way to get these nutrients is through food, Taylor says.

"In general, most Americans can and should get adequate nutrients through diet without taking nutritional supplements," Taylor added.

But people with macular degeneration may benefit from nutritional supplements.

"In this case, research on age-related eye disease recommends taking nutritional supplements. If you or a family member has age-related macular degeneration, talk to your ophthalmologist." Taylor says, "Many of my patients are diagnosed with severe forms of the disease only after they are diagnosed with age-related macular degeneration." Pay attention to healthy eating only after you have health problems. Start implementing a high-quality diet now, which will help your vision and health, and will also benefit you in the future.”

(Compiled by: Zhong Daren)

(Editor: Jiang Qiming)

(Source of the article: First published by Xinsancai)