How to improve Eyesight using Foods

Deteriorating eyesight is not an inevitable part of ageing despite what most people think – as diet and lifestyle changes also go a long way towards protecting our vision over the years We’ve all heard the old wives’ tale that eating carrots can help us see in the dark but nutrition research has proved that vitamins in the ­vegetable really do improve night vision.
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But eating your way to better eyesight isn’t only about munching more root veg. A raft of recent research has found several other key vitamins and minerals are just as essential. Nutrients such as vitamins A, C and E, omega-3 fats and lutein are vital for better vision. “Eye problems such as cataracts, glaucoma and macular degeneration are all affected by our diet. “A little more fish, nuts, fruit and vegetables in your meals could dramatically reduce your eye disease risk in the future.” Yet as nutritionist Dr Emma ­Derbyshire points out: “Research shows our intakes of oily fish, the main source of omega-3 fats, fall short of recommended guidelines while leafy green vegetables are under-consumed, meaning nutrients such as lutein are lacking from diets. “We all need to be finding ways to include more of these foods in our diets or think about taking a ­supplement to improve levels.”
Carrots
Why? All orange fruit and veg get their colour from betacarotene – a precursor of vitamin A. It helps to absorb the light energy that passes into the eye and to adjust to low light levels at night. How much? Aim for one carrot a day or a helping of sweet potato, pumpkin or butternut squash. Try cooking them with a little olive oil, as studies have found this helps break down the vegetables’ thick cell walls and makes it easier for the body to absorb the nutrients.
Spinach
Why? This – along with other leafy greens such as broccoli and kale – is packed with zeaxanthin and lutein, which lower the risk of developing macular degeneration and cataracts. Lutein protects the eye by forming pigments in the macula that filter out harmful blue light waves, which can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to age-related macular degeneration. The US National Eye Institute, in Maryland, found boosting levels of both pigments protected against age-related blindness. How much? Eat a 100g serving every other day. Have it raw in salads or steamed with hot meals.
Oranges
Why? These are full of vitamin C. One study found women who took a vitamin C supplement for 10 years or more experienced a 64% cut in the risk of developing cataracts. How much? One a day, with plenty of other C-rich fruit and veg such as tomatoes and red peppers.