The most important foods for preventing macular degeneration are ones that are rich in the antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin, plus zinc and omega-3 fats. Here’s top ten choice for your Eyesight health by Joy Bauer, M.S
It loaded with beta carotene, an antioxidant that helps reduce the risk of macular degeneration and cataracts.
2, 3, 4. Bell Peppers, Broccoli & Brussels Sprouts
These three Bs provide a blast of Vitamin C, another key antioxidant shown to specifically protect the eyes. Steam them, roast them, add to soups and omelets, or combine all three for a pasta primavera (lightly tossed in olive oil and garlic).
It absorbs your favorite seasonings and is loaded with protein, iron and zinc – one of the critical ingredients for maintaining healthy eyes. It’s a healthy substitute for any red or white meat (including beef, chicken, turkey, pork, or lamb) in any of your favorite recipes.
Turkey is a great sandwich stuffer, it’s delicious in a salad, and you can easily use lean ground turkey for burgers, chili, and tacos. Turkey is rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts).
7. Sweet Potatoes
Another Beta carotene resource.
It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin — a matched pair of antioxidants found in high concentrations in the tissue of the macula.
9 and 10. Wild Salmon & Sardines
Studies have shown that regularly eating foods rich in omega-3 fats can help protect tiny blood vessels buried within the eyes. Wild salmon and sardines are among your best sources — aim for two to three 4-ounce portions each week.