White colored foods include bananas, mushrooms, onions, garlic, turnip, white of an egg, besides whole grains and fish such as salmon and tuna. White keeps your eyes bright!: White coloured foods are loaded with beta-glucans, EGCG (or epigallocatechin gallate which is an antioxidant catechin usually found in green tea), SDG (or secoisolariciresinol diglycoside which is an antioxidant seen in flax, sunflower, pumpkin and seseme seeds) and lignans besides other nutrients. Jia Z from the department of Ophthalmology, the First Affiliated Hospital of Harbin Medical University, in China has reported that grape seed pro-anthocyanidin extracts can protect the human eye from oxidative stress and resulting cataract.ĥ. Blue and purple foods are blueberries, blackberries, raisins, purple grapes, dried prunes or plums, cranberries, eggplants and purple cabbage. Add a couple of Blue and Purple: Blue and purple foods bring with them luteins, flavanoids, anthocyanins, zeaxanthin, ellagic acid, resveratrol, quercetin, vitamin C, and proanthocyanidins. Mares-Perlman and his associates from University of Wisconsin Medical School in Madison, USA, people having a lower level of serum lycopene were twice more likely to have macular degeneration of the eye compared to people with higher levels.Ĥ. Other red foods include beetroots, apples, cherries, strawberries, red grapes, watermelons, red wine and red onions. Tomatoes tops the list in red colored foods because of a very high quantity of lycopene. Give me Red!: Red colored foods contain lycopene, anthocyanins, ellagic acid, quercetin, and hesperidin besides vitamin C and other powerful antioxidants which fights disease and gives you great eyes and a healthy body. Rich sources of yellow and orange foods are apricots, carrots, lemons, mangoes, papayas, oranges, peaches, pears, and pumpkins.ģ. Increasing vitamin C intake also reduces cataract. Clinical studies such as the “Rotterdam study” have proved that a diet rich in carotenoid vegetables can reduce the development of age-related genetic macular degeneration of the eye among the elderly and blindness (age related macular degeneration or AMD is a slow destruction of the macula of the retina in the eye which is responsible for the central vision necessary for reading or even driving). Binge on Yellow and Orange: Yellow and orange colored fruits and vegetables are rich in beta-cryptoxanthin which is a pro-vitamin A carotenoid, vitamin C, vitamin A, folate and other antioxidant phytonutrients. If you want to learn more about how you can take better care of your vision health, schedule a consultation at our Longwood Eye & LASIK Center office at (800) 676-5050.2. You are what you eat, and your vision is no exception. And, one of the great things about Vitamin E is that it may already be in some of the foods you frequently eat like avocado, nuts, whole wheat cereal, spinach, and more! Similar to zinc, before you start taking a Vitamin E supplement, consult with your doctor about whether or not it’s a good idea for you to take Vitamin E every day. Research suggests that frequent consumption of Vitamin E helps to protect your eyes from age-related macular degeneration and even cataracts in some instances. Before you start taking a zinc supplement, make sure to consult with your primary care physician because in some patients they experience adverse side-effects. If you would rather eat your zinc, good food sources include seafood, eggs, tofu, oysters, wheat germ, and black-eyed peas. One of the biggest benefits of taking either a zinc supplement or adding more zinc filled foods into your diet is that it has been shown to protect your eyes against macular degeneration and some forms of night blindness. You know that you should be eating an apple a day to keep the doctor away, that you shouldn’t be eating those delicious fast food french fries, and that you should be drinking more water than coffee, but did you know that there are also some things that you can be eating for your vision health? Two vitamins and minerals that we encourage our patients at Longwood Eye & LASIK Center to take are zinc and Vitamin E, but why are they so important and where can you naturally find them? Let’s take a closer look.
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