Foods rich in vitamins, minerals and antioxidants will help protect your peepers from age-related macular degeneration and cataracts. Here are 10 of the best food items, that are great for eye health, to add to your trolley.
1 Corn
Corn is a rich source of lutein and zeaxanthin. These powerful carotenoids protect your eyes from age-related vision loss, as well as cataracts.
Per cob: 704kJ (168cal), 22.8g carbs, 9.1g fibre, 5mg sodium
2 Carrots
This sweet root vegetable is rich in beta-carotene, an antioxidant that converts to vitamin A in the body. This improves night vision, protects the cornea (the surface of the eye), and may slow down age-related vision loss.
Per carrot: 172kJ (41cal), 6.5g carbs, 5.2g fibre, 49mg sodium
3 Peanut butter
Peanuts are a good source of vitamin E, a powerful antioxidant that can help prevent age-related vision loss and cataracts.
Per tablespoon: 656kJ (157cal), 6.1g protein, 2.4g sat fat, 1.6g fibre, 6mg sodium
4 Salmon
This delicious oily fish is a great source of omega-3 fatty acids. These fats protect the health of your retina by reducing inflammation. They may also help prevent dry eyes.
Per 150g (raw) fillet: 1295kJ (310cal), 32.3g protein, 4.2g sat fat, 63mg sodium
5 Kale and other green leafy veggies
Leafy vegetables contain powerful carotenoids that protect the health of the retina. Kale also contains the eye-friendly vitamins A, C & E.
Per cup (raw): 125kJ (30cal), 1.8g protein, 3.9g carbs, 3.1g fibre, 17mg sodium
6 Pumpkin seeds
These little nutrition powerhouses are a good source of zinc, which helps protect your retina and can slow the development of age-related vision loss.
Per tablespoon: 281kJ (67cal), 3.5g protein, 1.1g sat fat, 0.7g fibre, 2mg sodium
7 Tomatoes
The ever-versatile tomato is an excellent source of lycopene. This powerful antioxidant protects your eyes from sunlight-induced damage.
Per small tomato: 90kJ (22cal), 3g carbs, 2.8g sugar, 1.6g fibre
8 Extra-virgin olive oil
The queen of oils, EVOO can help your body absorb lutein and zeaxanthin, those all-important carotenoids that are vital for good eye health.
Per tablespoon: 681kJ (163cal), 2.8g sat fat
9 Egg yolks
The nutrient-packed centre of an egg is a good source of antioxidants that protect the retina from sunlight and blue light emitted from computer and mobile phone screens.
Per egg: 272kJ (65cal), 6.4g protein, 1.2g sat fat, 77mg sodium
10 Chickpeas
Chickpeas/garbanzos are another good source of zinc, which assists in the production of melanin, a pigment that protects your eyes.
Per ½ cup: 402kJ (192cal), 5.4g protein, 11.5g carbs, 4.1g fibre, 216mg sodium
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