There is no question that eating the right foods can directly affect your vision health. And while carrots are (perhaps) the most touted food for eyes, it is important to include the following in your diet as well.
- For instance parsley is packed with nutrients, including flavonoids and antioxidants, such as luteolin, apigenin, as well as folic acid, vitamin K, vitamin C, and vitamin A. In fact, just ½ a tablespoon of dried parsley contains about 6.0 µg of lycopene and 10.7 µg of alpha-carotene as well as 82.9 µg of lutein+zeaxanthin and 80.7 µg of beta carotene. However, pregnant women should be careful not to eat high doses of the leafy vegetable, due to the fact that it can bring on uterine contractions resulting in preterm labor and has often been used by holistic doctors to bring on abortions as. In addition, myristicin found in parsley can penetrate the placenta and (may) cause an increased heartbeat at high doses. “Parsley oil in high doses can also cause a problem with the hemoglobin in your baby’s blood,” warns obstetrician Gerald DiLeo, columnist for the Baby Zone website.
- Kale is another rich source of antioxidant flavonoids quercetin and kaempferol, as well as 30 other recently identified phenolic compounds. In fact, a cup of freshly chopped kale offers 205% of vitamin A, 134% of vitamin C, 684% of vitamin D, 9% of vitamin B6, and plenty of the B vitamins (although not that much B12). As a result, kale is often used to counteract macular degeneration, as well as in the treatment of everything from hot flashes to bladder cancer, colitis to diabetes, hangovers to high cholesterol diabetes and Crohn’s disease, breast cancer and even healing wounds, etc.
- Spinach and swiss chard are other leafy greens chock full of compounds including lutein, quercetin, and zeaxanthin, as well as vitamins A, E and K, potassium, iron, and magnesium, as well as foliate. In addition, cooked spinach contains approximately 250mg of calcium per cup, However it is important to note that the human body is only able to absorb about 5% of the calcium in spinach.
- Red bell peppers are also a rich source of capsanthin, violaxanthin, quercetin, luteolin, and lutein. In fact, the lutein found in them is reported to be superior to that obtained in leafy greens when it comes to supporting the density of macular tissue in the eyes. Additionally, 100g of red pepper gives you 101% of RDV for vitamin A and 169%-213% of vitamin C, let alone ample vitamin E, K1, folic acid, and potassium.
- Beets are another vegetable beneficial to maintain good vision thanks to their own content of essential nutrients including folate, manganese, potassium, iron and vitamin C. Another plus is the fact that beets have a high amount of inorganic nitrates, which are connected to lowered blood pressure.
Although small fruits such as strawberries and raspberries are good for the eyes, blueberries are a superfood when it comes to vision health.
Not only have studies in Japan credited them with helping to reduce eyestrain and strength overall sight, research projects conducted throughout Europe and Israel have found that blueberries not only improve night vision by “enhancing capillary elasticity and eye permeability,” they also act to inhibit the development of cataracts and glaucoma.
Other foods also said to help prevent cataracts and retard the progression of macular degeneration include green tea, sweet potatoes, and shallots, while salmon (and other omega-3 fatty fish) can improve dry eye.