The Best Foods for Healthy Eyes

We get about 85% of our neurological sensory input through our eyesight. The other four senses make up the remainder, which is 15%.

More than 70% of survey respondents from a National Eye Health Education Program (NEHEP) survey revealed that the loss of their eyesight would have the greatest impact on their day-to-day activities. If you ever tried getting around in the dark, you know how valuable your sense of sight is.

As rates of chronic diseases, such as diabetes rise, along with an aging population, rates of blindness and low vision are expected to double to affect 6.6 million Americans by 2030.

There are nutritional steps that can help to prevent eye diseases and protect your vision.

The 7 Best Foods for Eye Health - From Dr. Mercola:

1. Dark Leafy Greens - The carotenoids lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. Other healthy options include Swiss chard, collard greens, broccoli, and Brussels sprouts.

2. Orange Pepper - According to one 1998 study in the British Journal of Ophthalmology orange pepper had the highest amount of zeaxanthin of the 33 fruits and vegetables tested.6 Zeaxanthin cannot be made by your body, so you must get it from your diet.

3. Organic Pastured Egg Yolks - Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form.

4. Wild-Caught Alaskan Salmon - Rich in omega-3s, the omega-3 fat DHA is concentrated in your eye’s retina. It provides structural support to cell membranes that boost eye health and protect retinal function, and research suggests eating more foods rich in these fats may slow macular degeneration.

5. Astaxanthin - Wild-caught Alaskan salmon is a good source of astaxanthin, but you may not be able to eat enough of it to reap optimal clinical results. Astaxanthin is produced only by the microalgae Haematococcus pluvialis when its water supply dries up, forcing it to protect itself from ultraviolet radiation.

6. Black Currants - Black currants contain some of the highest levels of anthocyanins found in nature, approximately 190-270 milligrams per 100 grams, which is far more than that found in even bilberries. They’re also rich in essential fatty acids, lending added support to their anti-inflammatory properties.

7. Bilberry - Bilberry, a close relative of the blueberry, is another nutritional powerhouse for your eyes. Its nearly black berries also contain high amounts of anthocyanins, just like the black currant (but contrary to black currant, bilberries tend to be difficult to grow and cultivate). Anthocyanin-rich bilberry extract has a protective effect on visual function during retinal inflammation.

A diet high in trans fat, sugar, refined carbohydrates, processed foods, fast foods and GMOs should also be avoided. It is just as important to not eat certain foods as it is to eat the right foods. Eating right could make a major difference in your future vision health.

Read More