10 Best Foods for Better Eyesight

Eyesight may be maintained and even improved by proper eye care. There are several fundamental, yet easy to follow rules, such as: avoid eye dryness, protect eyes from the sun, don't use the computer excessively, don't smoke, lose extra weight. Besides these rules, preserving and enhancing eyesight may be achieved by consuming a healthy well-balanced diet, with special attention to "special" foods.

The most popular and affordable foods that will help you reduce the risk of confronting vision affections are listed below.

1. Cold water fish and ostriches are an excellent source of ingredients which offer structural support to cell membranes. They are recommended for the treatment of macular degeneration (vision loss) and to maintain healthy eyes.

2. Spinach, kale and green leafy vegetables are rich in carotenoids, especially lutein, a yellow pigment which protects the macula (area of the retina responsible for central vision) from solar burns and phosphorescent light.

3. Fruits and vegetables contain a series of important vitamins A, C, E and beta-carotene. Yellow-colored vegetables are extremely important for daylight vision.

4. Garlic and onion are rich sources of sulfur, necessary for glutathione production, an important antioxidant for the eye, as well as for the entire organism.

5. Soy, which is poor in fats and rich in proteins, must be part of anyone's diet, as it also contains essential fatty acids, vitamin E and anti-inflammation compounds.

6. Eggs are rich in cysteine, sulfur, lecithin, amino acids and lutein. These components, plus vitamin B2, which is also found in eggs, prevent the formation of cataract. Vitamins B are very important for proper cell function, and are involved in recycling antioxidants.

7. Bilberries and grapes are foods which help the eye perform better during night vision.

8. Carrots and bell peppers (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.

9. Nuts and berries are among foods with the highest vitamin concentration. The high content of omega-3s helps maintain cholesterol at a low level and gives stability to cellular membranes. Also, berries contain flavonoids, natural antioxidants which help protecting the eyes. Zinc, contained in nuts, but also in eggs, sardines and shellfish, plays a key role in the release of vitamin A from the liver in order to be used by the eyes.

10. Dairy products (milk, butter, margarine, cream, cheese) are rich sources of vitamin A, which helps solving many eye problems, including poor vision in dim lights and during the night, while vitamin A deficiency can cause blindness.

Take advantage of the health benefits offered by these foods, and take good care of your eyes!

Sources:
Diet & the Eyes, Women Republic
Health Promotion: Food Choices for your Eyes!, NCPAD
Joy Bauer, The 10 best foods for your eyes, Today.msnbc.com