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| APhoto by Alex Iby on Unsplash |
The health of our eyes depends on many components of our lifestyle and our genetics. Some are out of our control; others we have the opportunity to regulate and improve ourselves. One of the best things you can do for your long-term vision and eye health is to eat a balanced diet rich in fruits and vegetables and low in saturated fats and sugar, says Christine Joy, OD, VSP Network physician. Vitamins A, C, E and zinc are especially beneficial for your eyes. It turns out that many of the products and ingredients that are in season in the fall are particularly rich in these key vitamins. Of course, the best way to preserve your eye health is to have an annual eye exam with an ophthalmologist to detect vision problems (and other serious diseases such as diabetes, autoimmune disorders, and certain types of cancer that may affect your eyesight). be detected from an eye exam), but it's easy to add a few of these ingredients to your diet to better take care of your eyes and your overall health in the long run. Here are Joy's recommendations for what foods we should eat to improve vision this season.
1LEAFY GREENS
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| Photo by Tim Mossholder on Unsplash |
Dark leafy vegetables such as kale are in season until November and contain essential nutrients such as lutein and zeaxanthin. These two antioxidants are found in high concentration in your macula, the center of your retina responsible for what you see directly in front of you. The body does not naturally produce all the nutrients it needs, so it's important that our diet contains it. Eating a lot of leafy greens like kale and spinach will help protect your vision and reduce your risk of cataracts and macular degeneration.
2CARROTS
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| Photo by Jonathan Pielmayer on Unsplash |
Eating carrots will not instantly make you see better, but there is a lot of truth to the idea that they can help protect vision. Why? Because carrots contain a lot of vitamin A, which helps protect the surface of the eyes and is essential for fighting dry eye and maintaining good vision. Vitamin A also plays a role in reducing the risk of vision loss due to macular degeneration and cataracts.
3BELL PEPPERS
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| Photo by Vishang Soni on Unsplash |
Although peppers are available all year round, their peak season runs from September to October. These brightly colored peppers help keep the eye surface healthy and reduce the risk of age-related macular degeneration. A single cup of peppers provides 100% (!) Of the recommended daily intake of vitamins A and C. In addition, peppers are fat-free, low in calories and contain three grams of fiber per cup.
4PUMPKIN
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| Photo by Kerde Severin on Unsplash |
Raised from September to November, pumpkins are a staple that contains healthy nutrients for the eyes, including vitamins A, C and E, zinc, fiber, lutein and zeaxanthin. These micronutrients help fight age-related macular degeneration, dry eye syndrome and cataracts.
5TURKEY
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| Photo by SJ Baren on Unsplash |
As Thanksgiving approaches, it can be reassuring to know that turkey is good for the eyes. This protein is loaded with zinc and niacin, a vitamin B, that can help prevent cataracts
6BUTTERNUT SQUASH
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| Photo by Nick Collins on Unsplash |
musky With its high season from early autumn to winter, butternut squash is particularly rich in lutein and zeaxanthin, vitamin C, vitamin E, zinc and omega-3. Foods rich in omega-3s can help protect tiny blood vessels in the eyes and alleviate dry eye symptoms, while zinc-based foods can help prevent cataracts.
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