Eye Health Enhancement Food For The Health-Conscious Individual

Optical (eye) health is extremely important to people in special circumstances. For example, diabetics are primarily concerned about eye health because vision problems are associated with their medical diagnosis. The same thing can be said about people with a family history of optical diseases, such as glaucoma. Whatever the case may be, public awareness is drawing a lot of attention to eye health. Whether you or someone you know has vision loss or eye disease, it is even more important to maintain eye health. How is this even remotely possible with all the contaminants suspended in the environment. Below, you will discover a list of tips that is guaranteed to help you stave off vision loss caused by environmental changes and contaminants.


Raw Carrots Are Not Just For Rabbits

Rabbits are not the only mammal to enjoy carrots. While these mammals munch down on their carrots, they are ingesting essential vitamins and nutrients that play a major role in optical health. Carrots are filled with antioxidants, which acts as an oxidation inhibitor to damage or eradicate oxidizing agents.

Carrots also contain a substance known as Beta carotene, which is responsible for the vegetable’s orange coloration. Beta carotene is believed to stave off diseases and support optical health.


Baked Or Grilled Fish

Fish is a very diverse food, as it utilizes in various recipes. Whether you enjoy fish alone or on a bed of rice, you are ingesting essential nutrients, such as omega-3 fatty acid. Opticians across the globe recommend fish to their patients with a family history of Age-Related Macular Degeneration, better known as AMD.

A small four-ounce serving of baked, broiled, or grilled fish — salmon, tuna, oysters, sardine, and mackerel — will provide you with enough omega-3 fatty acid to support your eye health.


Fresh Legumes

A legume is a member of the pea family, with its edible pod and peas. Other members of the same dietary family are the lima bean, butter bean, black bean, chickpea, pinto bean, and yellow/white flat bean. The legume is rich in protein, carbohydrates (carbs), and fiber, all of which support overall health. Legumes are rich in vitamin E, an antioxidant that wards off eye diseases that cause poor vision.

“Vitamin E is an essential nutrient for protecting eye cells from the free radicals that can cause macular degeneration and cataracts, two eye conditions that I see in the exam room every day. Foods rich in this powerful nutrient such as legumes can be a great way reduce your risk of these common conditions.” Said Dr. Brad Boyle, OD with Advanced Family Eye Care.

To maximize the health benefits of legumes, preservation during cooking is crucial. Common cooking methods can strip legumes of their eye-enhancing nutrients. Roasting, for example, can result in nutrient loss due to high heat. Boiling will remove water-soluble nutrients such as vitamin E. For these reasons, steaming legumes is generally recommended as the best way to preserve their eye-enhancing nutrients.


Baked Squash And Zucchini

A baked squash and zucchini mixture is the ideal side for chicken, fish, and lamb. Baked squash (yellow squash)   contains the two important nutrients lutein (2400mcg) and beta carotene (135mcg). As mentioned previously, beta carotene is an antioxidant that lowers the risk of macular degeneration while fighting against vision loss.

Lutein has been deemed ‘the eye vitamin’ by vision experts because of its ability to support optimal eye health. Lutein, a carotenoid, contains anti-inflammatory properties that are believed to reduce the risk of uveitis, a type of optical inflammation associated with autoimmune diseases, injury, and infection.

Baked zucchini and squash is a delicious, nutritious combo that can be consumed alone or with a side of meat, seafood, or poultry.



Oranges and other citrus fruits contain vitamin C, an antioxidant that helps the body stave off eye damage related to aging. Unfortunately, age-related optical diseases cannot always be prevented. But, the help of vitamin C-enriched citrus fruits, especially oranges, can slow the progression of these diseases.

To maximize the vitamin E content in citrus fruits, raw oranges are a must. Now, this does not necessarily mean you need to eat an orange without a side dish like cottage cheese. No, it just means to preserve the maximum nutrients, the orange should be fresh. You can add any healthy side item to enhance the flavor and ensure a full stomach.


Kale Salad

Kale as a primary salad ingredient delivers a generous amount of lutein and zeaxanthin, a micro-nutrient. As mentioned previously, lutein is “the eye vitamin,” according to vision experts. As a carotenoid, lutein fights against eye inflammation-related autoimmune diseases that negatively impact optical health. A few examples include Graves’ disease and Hashimoto’s thyroiditis.

When ingested alone, lutein is a powerful force against vision problems and diseases. But, when combined with the pigment micronutrient zeaxanthin, it is a workforce. This is not just a theory, as there is evidence that shows lutein and zeaxanthin when combined together can minimize eye damage caused by oxidation and extremely bright lights.

Kale can be consumed raw with an olive oil-based dressing or added to just about any baked or slow-cooked dish. To get the most out of kale, fresh is always going to be the best preparation method, followed by steaming, slow cooking, baking, and pressure cooking. Eat alone or with a thin slice of baked chicken, lettuce, tomatoes, cottage cheese, carrots, zucchini, and/or cucumbers.



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Written by HealthStatus Crew
Medical Writer & Editor

HealthStatus teams with authors from organizations to share interesting ideas, products and new health information to our readers.

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