According to the American Optometric Association (AOA), age-related macular degeneration and cataracts are the two leading causes of blindness in the world, affecting over 25 million people.
However, a growing body of evidence suggests that small diet alterations can protect your eyes from vision loss, and preserve your sight – not to mention adding a injection of nutrition and taste to your life as well. Look at these 3 foods for better vision:
Kale
Abundant in cancer-fighting antioxidants and vitamins, kale is the premier source of the ultimate vision-protecting combo of lutein and zeaxanthin. A cup of kale contains 23.8 grams of these eye-friendly nutrients, says the AOA.
“Dark green leafy vegetables like kale, collards and spinach are rich in lutein,” says Lylas G Mogk, MD, ophthalmologist and medical director of Henry Ford Visual Rehabilitation Centers in Grosse Pointe, Michigan.
As an added bonus, leafy greens like kale are also rich in nitrates, a precursor for circulation-enhancing nitric oxide. Some studies suggest people who consume lots of nitrates were less at risk of developing open-angle glaucoma.
Kale is a versatile vegetable that can be used in salads, blended into smoothies, or baked into chips.
Spinach
Spinach is another leafy green that features the coveted lutein-zeaxanthin combo, and like kale, is an excellent salad starter or smoothie ingredient. They can also be added to sandwiches and wraps. For best results, cooking the greens will help your body more readily absorb the lutein.
Related: 5 Ways to Deal with Dry Eyes
Broccoli
Broccoli contains lutein and zeaxanthin, is high in vitamin C, and adds eye-boosting beta-carotene for good measure. Experts at the AOA say that vitamin C reduces the risk for cataracts and slows the progression of age-related macular degeneration, too.
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