Many of us choose the food we eat to lose or at least maintain our weight, while some to control the symptoms of their condition.
But have you ever added some foods to your diet that will benefit your eyes? Your answer is probably no. It’s not too late though, as you can still include the following combinations of healthy food to improve your eyesight:
Grilled Sardines with Kale
Sardines are rich in omega-3 fatty acids, while kale is considered the vegetable that has the highest amount of zeaxanthin and lutein, two antioxidants that are eye-friendly.
Spinach and Salmon
Here is a good alternative to sardines and kale. Salmon, like sardines, is high in imega-3 fatty acids. On the other hand, spinach has the same antioxidants as kale, although in lower amounts. This combination is helpful in boosting your retina. Eating spinach and salmon regularly can help older people with macular degeneration.
Spinach with Fruits Rich in Vitamins, Especially Vitamin C
As mentioned, spinach has lutein and zeaxanthin, but it also comes with iron. It is recommended that you eat vitamin-rich fruits, particularly those that contain high amounts of vitamin C, such as lemons, oranges, and strawberries. This combination is helpful as it allows the body to absorb the iron from the leafy greens as well as the nutritious antioxidants for your eye health.
Deep Green Broccoli Rabe Paired with Pine Nuts
Pine nuts are rich in fat – healthy fat, that is. As for broccoli rabe, this vegetable contains lutein and zeaxanthin, which are eye-healthy nutrients. This combination works like spinach and the fruits. The fat in the nuts allows the body to absorb the nutrients found in the vegetable. Make sure that you always go for veggies that are darker in color. This indicates that the vegetable contains more nutrients than those that are lighter in color.
Plant Foods and Red Pepper
Plant foods, including lentils, peas, and the like contain high amounts of iron. This is quite beneficial for both vegans and vegetarians who do not eat protein that comes from animals. You can combine these plant foods with a great source of vitamin C. The most recommended here is red pepper, which has the powerful antioxidant. Eating red peppers with lentils, for instance, can help protect you and your eyes against age-related diseases that include macular degeneration.
There are many ways to take care of your eyes and among them is to eat healthy. Add the combos above to your diet and stay away from fatty foods to maintain your vision even as you grow older.