Studies reveal healthy eating habits can prevent vision loss

Baby your eyes; you only have one pair.

Preventative care is the preferred method of care for most. Catering to the nutritional needs of your eyes by consuming nutritional foods that is known to nourish them with only benefit you in the long-run. So what do yo have to lose? Start eating for your eyes.

Studies reveal healthy eating habits can prevent vision loss

Need a reason to dine out? Here's one.

Eat bouillabaisse or pasta with clam sauce when you dine out.

Shellfish, such as clams, oysters, and mussels, are rich sources of zinc — a mineral known to protect against ADM, age-related macular degeneration.

Other good zinc sources include lean meat, wheat germ, whole grains, and yogurt.

Start the day with Irish oatmeal.

Packed with fibre, this breakfast cereal is especially adept at keeping your blood sugar on target, but your eyes will thank you, too.

In a study from Tufts University School of Medicine in Boston, 500 women, ages 53 to 73, who chose high-fiber foods such as oatmeal — and steered clear of white bread, sugary drinks, and high-sugar desserts — cut their risk for developing early signs of AMD in half, compared with women who ate high-sugar, refined-carbohydrate foods.

Set your sight on colours.

A tangerine, a clementine, a handful of ripe strawberries, strips of red bell pepper — all high vitamin-C foods add delicious sweetness and crunch to snack time and pack an eye-guarding bonus, say Tufts University researchers.

In a study of 247 women, ages 56 to 71, those who got the most vitamin C over 10 years cut their risk for early signs of cataracts by 77 percent.

Some researchers think that if more people ate high-antioxidant foods, including those rich in vitamin C, it would cut the need for cataract surgeries in half.

Add a side of dark, leafy greens.

Adding spinach, kale, Swiss chard, collards, or other greens to salads, soups, and sandwiches is a smart, eye-friendly move. They're rich in the eye-protecting antioxidants lutein and zeaxanthin, as well as beta-carotene.

Have salmon burgers for dinner.

Salmon and other fatty fish can reduce the risk of AMD, according to yet another study has found that omega-3 fatty acids.

The results of a Harvard study, published in August 2001 in the Archives of Ophthalmology, showed that people with a high intake of omega-6 (vegetable oils) were more likely to develop macular degeneration, while those with a combination of lower omega-6 intake and higher omega-3 intake were less likely to have the disease.

Cook up an omelet.

Fast and fresh, a two-egg omelet makes a delicious evening meal and a bonus for your eyes.

Egg yolks are the food world's richest, most easily absorbable and usable source of two eye-protecting antioxidants: lutein and zeaxanthin.

These antioxidants accumulate in the eye's lens and retina, creating a natural filter from the sun's ultraviolet rays. Sun damage is a leading cause of cataracts and AMD.

People who get plenty of these healthy antioxidants have a 20 percent lower risk for cataracts and a 40 percent lower risk for AMD.

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