Good vision is valuable – it’s certainly worth protecting as we age. Did you know that you have the power to prevent cataracts and age-related macular degeneration (AMD) by choosing foods that support healthy eyesight?
More than ever before, researchers are convinced about the nutritional benefits of walnuts. Each walnut you crack open and eat contains loads of vitamins, phenolic acids, tannins, and flavonoids, as well as those hard-to-find omega-3 fatty acids, with almost 90% of the phenols being found in the skin.
This array of compounds contributes to heart health, works to prevent cancer, helps fight diabetes, improves cognitive function, and even improves eye health. While many nuts have proven to be extremely beneficial to your health, studies are showing that eating a handful of walnuts contains almost twice as many antioxidants as an equivalent amount of any other commonly consumed nut.
Walnuts are an excellent source of eye-healthy nutrients that can decrease the risk of common conditions that can lead to vision loss in older adults.
Walnuts Benefits for Health
Like most nuts, walnuts contain vitamin E, zinc and omega-3 fatty acids. These nutrients can help decrease the risk of cataracts (cloudy areas that form in the lens of the eyes) and AMD (which causes vision loss from damage to the macula, part of the retina).
Vitamin E is an antioxidant that protects the eye from free-radical damage, and zinc helps deliver vitamin A, another antioxidant, to the eye. Walnuts are also rich in other minerals, plus several B-complex vitamins.
Because they contain more omega-3s than any other nut, walnuts are especially beneficial for eye health. Evidence suggests that inflammation plays a role in the development of AMD, and omega-3s are known to have anti-inflammatory properties. Studies also show that omega 3s help combat the problem of dry eyes.
So, there you have it! Walnuts can help prevent common causes of vision problems. That is a good reason to try something different for dinner. Try “breading” your chicken breasts or chicken strips with finely chopped walnuts instead of breadcrumbs. If you like walnuts in the least bit, you won’t be disappointed!
Eat raw nuts with a piece of fresh fruit as a healthy snack or toast chopped walnuts and add them to a salad or cooked green vegetables.
This post originally on Rebuild Your Vision.