If you have lately started noticing that your eyesight is not as sharp as it used to be, we suggest that you should revise and improve your menu.
Include the following 9 foods to decrease the risk of developing cataracts, macular degeneration, and a number of other not less serious health issues.
The leading role in this list is given to carrots. This bright vegetable is valued for beta-carotene – the pigment that gives carrots and other yellow and orange vegetables their color. Carotene also fights macular degeneration and cataracts.
2. Oily Fish
Sardines, salmon, scomber, and other oily fish contain omega-3 fatty acids that are needed to treat dry eye disease. Besides, fatty acids reduce the risk of developing macular degeneration by almost 40%.
3. Leafy greens
Celery, cress, kale, spinach, and many other salad greens contain lutein, antioxidants, and zeaxanthin. All of these nutrients help improve your eyesight. You may cook or eat them raw, just regularly include them in your menu.
A cup of cooked corn contains nutrients that are needed to keep your eyes healthy. Corn reduces the risk of developing cataracts because, just like leafy greens, corn contains lutein and zeaxanthin.
It’s quite unusual to see ostrich on your dinner table. Yet you should include this meat in your diet. Lean beef contains three times as much fat as ostrich. It can also be eaten instead of chicken, because ostrich is lower in cholesterol and richer in zinc that play an essential role in how healthy your eyes are.
6. Olive oil
Some vegetables, especially those containing vitamin A, should be consumed with olive oil because this is the only way for your body to absorb nutrients from other foods. Chop some carrots, cabbage, tomatoes. Then add some salt, spices, and drizzle some olive oil over your salad. You can also use olive oil while preparing meat or fish, just keep in mind that oil contains a lot of calories – moderation is of the key importance.
If eating ostrich sounds too unusual, then you can replace it with turkey. Turkey is a great alternative – rich in zinc and vitamin B. Besides, it is leaner than other meats and not too expensive. Turkey improves vision without damaging your figure.
Just like any other vegetables and fruits tomatoes are rich in fiber. What makes tomatoes different from other foods is that they contain plenty of vitamin C, lycopene, and carotenoids.
9. Sweet potatoes
Last but not least, sweet potatoes. This food also provides eyes with valuable beta-carotene. Boiled potatoes are great. You can mash them and eat with other vegetables with olive oil added. Try and roast them. Be creative in the kitchen and invent your own dishes!