Fast-acting carbohydrates have been shown to play a role in age related vision loss (macular degeneration). Research has shown that foods that will protect our eyes are ones that are rich in the antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin, plus zinc and omega-3 fats. Below are lists of such foods:
- Carrots – yes your mother was right! Carrots are loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts.
- Bell Peppers – this includes green pepper, I mean the large ones, as well as the more colorful “kpapo shito range” of peppers. Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. They are excellent sources of vitamin C and vitamin A two very powerful antioxidants which have been shown to specifically protect the eyes.
- Sweet Potatoes – once again Beta-carotene abounds in all varieties of sweet potatoes. For maximum nutritional benefit you can cook with the skin on and peel just before eating. Your eyesight will be all the better for it.
- Spinach – this 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 (a part of the eye).
- Salmon and Sardines – the much touted omega-3-fatty acids are also helpful to the eyes. Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. Salmon and sardines are among your best sources.
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