Our Experts

Diet & Nutrition

Joy's Healthy Bite

Healthy Diet For Your Eyesight

Jun 14 09:07am

More than 13 million people in the U.S. suffer from macular degeneration, and about half of all Americans over the age of 80 have cataracts. From a nutritional standpoint, a large-scale research project conducted by the National Eye Institute has shown that there are several nutrients that help protect our eyes.

The most important foods for preventing macular degeneration are ones that are rich in the antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin, plus zinc and omega-3 fats. Here's a rundown of my top ten picks:

1. Carrots
Mom was right! Carrots are loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts.

2, 3, 4. Bell Peppers, Broccoli & Brussels Sprouts
These three Bs provide a blast of Vitamin C, another key antioxidant shown to specifically protect the eyes. Steam them, roast them, add to soups and omelets, or combine all three for a pasta primavera (lightly tossed in olive oil and garlic).

5. Ostrich
A healthy and delicious lean substitute for any red or white meat (including beef, chicken, turkey, pork, or lamb) in any of your favorite recipes. It absorbs your favorite seasonings and is loaded with protein, iron and zinc -- one of the critical ingredients for maintaining healthy eyes.

6. Turkey
Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). Turkey is a great sandwich stuffer, it's delicious in a salad, and you can easily use lean ground turkey for burgers, chili, and tacos.

7. Sweet Potatoes
Beta carotene to the rescue once again -- thanks to the bright, orange flesh in these sweet special spuds.

8. Spinach
Spinach provides four eye -protecting ingredients! It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin -- a matched pair of antioxidants found in high concentrations in the tissue of the macula.

9 and 10. Wild Salmon & Sardines
Yes, omega-3 fats EVEN help your eyes. Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. Wild salmon and sardines are among your best sources -- aim for two to three 4-ounce portions each week.

-------------------------------------------------------

Check out Joy's new book.

70 Comments Report Abuse

11. mickithekid2003 - Jun 28 03:51am

very helpful, thank-you very much

12. addfry - Jun 28 07:16am

Do I need to point out that EGGS have the highest dietary source of lutein & zeaxanthin. It's also a fact that nutrients from animal based foods are better assimilated than those of plants. Then again, no amount of spinach omlettes will help your eyes if your frying them in bright sun.

13. addfry - Jun 28 07:17am

14. jimc59860 - Jun 21 08:59am

This article offers excellent advice regarding eating WILD salmon... Always ask your grocer if the salmon in their case is wild or farmed. If farmed, you might want to stay away from it given the reports of dyes used to make the flesh 'salmon' color, antibiotics fed the fish to protect them from a variety of diseases, and the poor taste due to eating pellets instead of feeding on smaller fish from the open ocean.

15. addfry - Jun 28 07:21am

16. addfry - Jun 28 07:22am

17. lhillmystic - Jun 28 07:40am

thx for the heads up - i need to eat more of these foods :)

18. exkuisite08 - Jun 20 02:47am

I didn't know this was match.com. Oh, back to the article....I eat carrots, broccoli, turkey and salmon pretty regularly; however, I have been experiencing a lot of blurriness in my sight lately.