Based on information provided by the U.S. National Eye Institute, results of occular nutrition studies have shown that consuming certain foods provides occular nutrition. In other words, using food to improve eyesight and nutrition to improve eye health has been proven by studies. Here is a list of food to improve eyesight:
Occular nutrition with collard greens, kale and spinach.
Studies show that eating foods rich in carotenoids is associated with reduced risk of developing age-related macular degeneration. Foods rich in carotenoids are leafy green vegetables such as spinach, collard greens and kale. Macular eye nutrition becomes increasingly important as we age.
Occular nutrition with green vegetables and corn.
Another study on occular nutrition has shown a reduced likehood of developing cataracts for persons with diets higher in lutein and zeaxanthin. Foods high in these two carotenoids are broccoli, collard greens, corn, green peas, kale, romaine lettuce, spinach, turnip greens and zucchini. Lutein is also found in egg yolks.
Persons with diets high in lutein and zeaxanthin were also less likely to need cataract surgery. In another study, persons ages 40-59 with macular eye nutrition diets high in lutein and zeaxanthin may experience reduced risk of developing adult macular degeneration.
Occular nutrition with blueberries, apricots and bilberries.
Besides the studies reported by the National Eye Institute above, other studies exist on occular nutrition and foods that improve eye sight.
Eating blueberries has been associated with the reduction of eye fatigue. Blueberries are related to cranberries, and both also help the body resist urinary tract infections.
Apricots are rich in nutrients such as beta carotene and lycopene that help promote good vision. Beta carotene is converted as needed by the body to vitamin A, an important antioxidant that resists oxidative stress damage to cells and tissues, including the eye lenses. Continued oxidative stress may result in the development of cataracts or damage the blood supply to the eyes and lead to macular degeneration.
Bilberries grow on small bushes and were used by British pilots to improve their night vision and eye health night vision. Fresh bilberries and bilberry jams would be sources of this ocular nutrition food. Bilberry seems to improve eye health by increasing the blood supply to the eyes (smoking, for example, decreases the blood supply to the eyes). The substance in bilberry that nourishes eye tissue is called anthocyanosides.
Occular nutrition with cold water fish and Omega 3 fish oil.
Cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the healthy Omega 3 oils. For example, Eskimos have almost no incidence of open-angle glaucoma with their diet rich in Omega 3 cold-water fish. Omega 3 is also associated with numerous other health benefits relating to improving heart health, arthritis symptoms relief and lowering chosterol. It is certainly one of the best foods for clear eyesight and eye health.
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