Maybe that little child did eat the carrots, and maybe he or she didn’t follow through on a half-hearted promise to eat them. But whoever told that child about the benefits of consuming carrots wasn’t kidding. Although many consider it an old wives’ tale, carrots actually are good for eyesight. They are rich in the vitamins that help boost the eye’s efficiency.
As we age, certain health conditions can manifest that can be damaging to the eyes. Such diseases as cancer, diabetes, hypertension and heart conditions can all impact how well we see and cause vision complications.
There are also eye-specific problems that can develop because of poor nutrition. One of the biggest is macular degeneration. Developing the disease eventually may cause blindness or major visual impairment, the latter limiting such pleasures as reading, driving or walking unassisted.
Macular degeneration is caused by an abnormal growth of blood vessels in the eye, growths that eventually cover key parts of the retina and eliminate portions of vision. The disease can deteriorate vision to the point of blindness. Macular degeneration comes in wet and dry forms, corresponding to the conditions the disease generates on the eyeball.
The National Institute of Health’s National Eye Institute estimates that about 2 million people suffer from the condition, which may increase to 3 million by 2020. Those considered most at risk are those people older than age 45 with a family history of the disease.
Eating Right for Sharp Vision
While there is no one thing that can hold off all health problems, certainly eating the right combination of foods is a big help in maintaining good health.
Carrots aren’t the only keys to great eyesight. There are many foods that contribute the vitamins A, C and E, plus the heart-healthy omega-3 fatty acids found in fish, and other vital nutrients. All of them are compounds that are great for the eyes.
As science delves further into the relationship of food to better health, it’s undeniable that eating right can block some of the ravages of a diet poor in certain nutrients, plus help control related diseases that can contribute to poor eyesight.
Eating a balanced diet is one of the best things anyone can do for their eyes -- and not just for weight and general health. That’s because there is a strong connection between the minerals zinc and selenium and protecting the retina, the light-sensitive aperture in the rear of the eye. Add in omega-3 fatty acids (typically found in fish) because that will aid in creating moisture and reducing inflammation, essential for eye health.
While many western diets offer vitamin-fortified foods, it’s still possible in our age of processed and fast food to miss out on key elements of a balanced diet. Keeping track of an eye-friendly diet is actually quite simple. Just think about the word ACE, for vitamins A, C and E. You can achieve your daily intake of them by striving to eat three different colors of foods per day.
For example, eat green peas, red peppers and yellow butternut squash for lunch or dinner. The different colors all contribute to the vitamins that are essential for good eye health and will help normalize blood pressure and other potential problems that can impact the eyes. Just paying attention to the small details can add some vitality to your health goals.
A variety of fruits, nuts, vegetables and leafy greens incorporated into the daily diet will ensure that the right amount of nutrition will be absorbed. Included in that list are such key nutrients as selenium, alpha lipoic acid and zinc.
Four Key Foods
Here are four foods that are keys to keeping your eyes healthy.
1) Bell peppers – The gaily-colored vegetable masks a deceptively powerful nutritional punch that can hold off macular degeneration, a retinal disease that usually strikes older people. A cup full of bell peppers will provide the recommended daily dose of vitamins C and A and add a healthy dose of fiber.
2) Carrots – Loaded with Vitamin A, carrots are the go-to food for those hoping to fight off cataracts and macular degeneration. Easily portable and versatile, they can be eaten as a quick snack or as a side dish for a larger meal.
3) Spinach – Along with other dark green and leafy vegetables, spinach is a stronghold of vitamin C, beta-carotene, zeaxanthin and lutein. The latter antioxidants are helpful in battling UV rays, while the vitamins are part of good general eye health.
4) Blueberries – A key ingredient in staving off glaucoma, cataracts and many other health conditions, blueberries are a true miracle food. Whether added to cereal or eaten as a snack, they’re a super food that everyone loves.
Doctors also recommend these foods for eye health:
1) Kale
2) Broccoli
3) Peas
4) Walnuts
5) Salmon
6) Tuna
7) Butternut Squash
These and other types of fish and vegetables all contain antioxidant vitamins that are particularly effective in stopping the development of diseases that can affect your eyesight, like macular degeneration.
Keep in mind that the right fish need to be a regular part of your meal plan. Omega-3 fatty acids, which are found in salmon and tuna, are rich in them. But you can also get omega-3s from a variety of nuts, including walnuts.
Don’t like the taste? The little child in you still balking at the bitter or harsh taste of certain vegetables? One key of vitamin balance is to blend those certain foods that you may not love in with others that you do.
For example, a serving of carrots in a blueberry smoothie will mask its taste with sweeter fruits. You can puree some foods and mix with yogurt or incorporate them into mashed potatoes. It’s an age-old trick that parents have learned when they have picky eaters, but it works for the older crowd as well.
Maintaining good eye health is a vital part of enjoying life. While food is not a magic shield of protection, the benefits of eating right far outweigh any issues of taste and preparation.