1. Eat Like a Rabbit
Eat your carrots, and you'll see better. You probably heard that from your mother when she tried to trick you into eating vegetables. But new research says eating your carrots and other yellow or orange veggies can make a significant difference in eye health. Carrots, pumpkins, sweet potatoes and squash all contain beta carotene. Include them in your diet, and your body will conveniently convert the beta carotene to vitamin A, an antioxidant which helps fight damage to tissues and cells found in your eyes.
2. If It's Good Enough for Popeye
Improve vision by adding some leafy, green vegetables to your dinner table each day. They have a great supply of carotenoids, which help stop macular degeneration. Researchers in Great Britain gave patients with early signs of macular degeneration a half bag of spinach to eat every day for several months. One participant's eye condition actually showed improvement. You might want to add an avocado to your regular menu, also. Avocados, which contain vitamin E, have the ability to increase the carotenoids you get from other foods. Broccoli is another good vegetable to help protect eye health, and the darker the color, the more eye health benefit you get.
3. An Egg a Day Keeps the Eye Doctor Away
Egg yolks may be questionable when it comes to cholesterol, but they are great for eye health, particularly when they come from free-range chickens. Egg yolks raise your blood levels of zeaxanthin and lutein, which help protect the lens of your eye from cataracts. They also reduce your chances of macular degeneration. One study suggested that eating food rich in lutein, such as eggs, may work better than taking lutein supplements.
4. Sounds Fishy
Scientists tout the health benefits of fish, and there's good reason when it comes to your vision. Many cold water fish are excellent sources of DHA, an Omega-3 fatty acid which gives structural support to cell membranes in the eye. Salmon, sardines, tuna, mackerel and cod are all good sources of DHA. Older people who eat fish twice a week are much less likely to have age-related macular degeneration.
5. A Glass of Wine and a Chocolate Bar
If wine and chocolate are your guilty pleasures, don't feel too bad. Moderate amounts of red wine and dark chocolate can help improve your eyesight. One research study found that moderate red wine drinkers had roughly half the risk of cataracts as non drinkers. Dark chocolate is a great source of antioxidants, which help fight eye disease.
