As a child my mother always told me, "eat your carrots - they will help you see in the dark.". When I became a parent myself, I wanted to look into this and see if it was truth or myth. My research revealed that this is a part truth. While carrots will not help you see better in the dark, they are on "the good list" for foods to eat that can help prevent the development of AMD, a leading cause of blindness. Ok, since we have this in our family medical history.. it means carrots should definitely be moved up on the veggie list.
The best foods to eat to help your vision
1. Choose those foods high in antioxidants. Studies have shown that AMD is linked to low levels of antioxidants, especially Vitamin E & C. An excellent source of Vitamin C is the obvious - citrus fruits, as well as kiwis and surprisingly Broccoli. For Vitamin E turn to vegetable oils, avocado, and nuts.
2. Load up on luteins (and zeaxanthin). For luteins and zeaxanthin - the best source is leafy greens like kale, collards and spinach. Eating whole eggs is also a good way to boost your bodies lutein levels (as well as cholesterol, so be mindful when eating too many eggs).
3. Seafood might be renamed to "See-Food" as the Omega-3's in fatty fish and zinc in shellfish are both beneficial to the health of your retina thus preventing AMD. Good choices for fish include salmon, mackeral, tuna, oysters, crab, and shrimp.
But what about the carrots? They are high in Vitamin A, and yes they are on the approved list.
Food List for your Eyes:
Avocados - contain lutein, Vit A, Vit C, Vit B6, Vit E
Broccoli - Vit C, Calcium, Lutein, Zeaxanthin, Sulforaphane
Carrots - Vit A
Eggs - Vit A, Zinc, Lutein, Lecithin, B12, Vit D, Cysteine
Garlic - Selenium, Vit C, Quercetin
Kale - Vit A, Lutein, Zeaxanthin
Salmon - Omega 3 fatty acids, Folic Acid, Vit D, Vit B6, Vit B12, Vit A
Sunflower Seeds - Selenium
Tomatoes - Vit C, Lycopene
Spinach - Vit A, Lutein, Zeaxanthin
This Article was originally posted (by me) at Bella Online Vision Issues