Eating for Healthy Vision



An explosion of food-related research shows a strong connection between food and health. Growing evidence supports the idea that vitamins and minerals in various foods fuel your body and protect vision for the long haul.


Vitamins A, C, and E form a fitting acronym (ACE) when it comes to vision. A major federal study showed that the combo, plus zinc, is a winner when it comes to lowering risk of advanced AMD. Just another reason to develop good eating habits and take in the right nutrients for healthy vision. Below are some simple ways to stay healthy and care for your vision.


Foods to Keep Your Eyes and Body Healthy

Nature has just what you need for energy boosts and vision protection. Get the most from what you eat by choosing a variety of colorful produce that's rich in antioxidants.


Bump up your nutritional intake by selecting foods with selenium, vitamin E, vitamin C, alpha lipoic acid, zinc, and omega-3 fats. Throw together a colorful salad or steam some vegetables for a terrific side dish or grab some fresh fruit or vegetables for a wholesome snack.


Tasty foods for good health:


Bell Peppers

Did you know that brightly colored bell peppers are a nutritional powerhouse that could help reduce the risk of prostate cancer and age-related macular degeneration? Just one cup of these beauties provides 100 percent of the recommended daily value of vitamins A and C. Plus, bell peppers are fat-free, low-calorie, and contain three grams of fiber per cup. In addition to giving your body the dose of vitamins it needs; bell peppers fill you up fast and help curb your hunger.


Carrots

These portable vegetables are perfect for on-the-go snacking. Carrots contain a lot of vitamin A, and there have been several studies recently showing that this vitamin – along with vitamins C and E – helps to reduce the impact of both cataracts and age-related macular degeneration (AMD). Toss them in your salad, dip them in hummus, or just munch on them plain for a flavorful burst of nutrition.


Spinach and other Dark Green, Leafy Vegetables

Deep green and leafy, spinach is filled with vitamin C, beta carotene, and loaded with lutein and zeaxanthin. These antioxidants act like a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. Use spinach in salads, steam it, or mix up a low-cal spinach artichoke dip and scoop it up with carrot and bell pepper sticks.

Sweet Potatoes

This bright-orange root vegetable provides beta carotene, just like carrots.


Fresh Water Fish

Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes. Eating fresh water fish is a perfect way to get the omega-3 fats you need. For a tasty and nutritional treat, serve a delicious spinach salad on the side!


Chia Seeds - Want an extra boost of nutrients? Add some chia seeds to your diet. Chia seeds contain more omega 3s than flax seeds or salmon, more calcium than a glass of milk, and more antioxidants than blueberries. They are also a great way to get more fiber into your diet.


This post originally appeared on Vision Service Plan.