Eye Heath Food - Food for good Vision

Healthy vision is related to the health of the individual parts of the eye – the cornea, iris, macula, lens, optic nerve, pupil, retina and the vitreous humor. And making good ocular nutrition and eye health food choices are one of the ways that good vision can be supported. Here are foods that are known to support and improve eye health:

Collard greens, kale and spinach - studies on ocular nutrition and eye health show that eating foods rich in carotenoids is associated with reduced risk of developing age-related macular degeneration. Foods rich in carotenoids are leafy green vegetables such as spinach, collard greens and kale. Macular eye nutrition becomes increasingly important as we get older.

Green vegetables and corn - another study on ocular nutrition and eye health has shown a reduced risk of developing cataracts for persons having diets higher in lutein and zeaxanthin. Foods high in these two carotenoids include broccoli, collard greens, corn, green peas, kale, romaine lettuce, spinach, turnip greens and zucchini. Lutein is also found in egg yolks. Persons with diets high in lutein and zeaxanthin were also less likely to need cataract surgery. In another study done on persons ages 40-59, those with diets high in lutein and zeaxanthin experienced a reduced risk of developing adult macular degeneration.

Apricots, bilberries and blueberries - apricots are rich in beta carotene and lycopene that help promote good vision. Beta carotene is converted by the body to vitamin A as needed, an important antioxidant that resists oxidative stress damage to cells and tissues including the eye lenses. Continued oxidative stress may result in the development of cataracts or damage the blood supply to the eyes and lead to macular degeneration. Eating blueberries has been associated with the reduction of eye fatigue.

Blueberries are related to cranberries, and both also help the body resist urinary tract infections. Bilberries are a form of wild blueberry that grow on small bushes. Bilberries were used by British pilots to improve their night vision during World War 2. Fresh bilberries and bilberry jams would be sources of this ocular nutrition and eye health food. Bilberry seems to improve eye health by increasing the blood supply to the eyes.

Chinese Wolfberry is the common name for the fruit of Lycium barbarum or L. chinense, a species of boxthorn in the family Solanaceae. It is also known pharmacologically as Lycii Fructus (lycium fruit). Wolfberries and lycium bark play important roles in traditional Chinese medicine (TCM), where they are believed to enhance immune system function, help eyesight, protect the liver, boost sperm production, and improve circulation, among other effects. In TCM terms, wolfberries are sweet in taste and neutral in nature; they act on the liver, lung, and kidney channels and enrich yin. They can be eaten raw, brewed into a tea, or prepared as a tincture. As a food, dried wolfberries are also eaten raw or cooked. Their taste is similar to that of raisins. Wolfberries contain beta-carotene, Vitamins C, B1, B2 and other vitamins, minerals, antioxidants, and amino acids. Wolfberry is also another name for the western snowberry, Symphoricarpos occidentalis.

Chrysanthemum, the Chrysanthemum Flower has been used for thousands of years in China to increase the strength of the retina and clear heat from the eyes. It reduces inflammation of the retina as well as nourishes the retina. The retina is the lining in the back of the eye that is sensitive to light and makes vision possible. When the retina is inflamed, a condition known as retinitis, vision can degenerate.

Our eyes are considered to be the most important of the senses. By knowing which ocular nutrition and eye health food choices support the eyes, you can include more of these foods in daily meal planning.