(NaturalHealth365)  Who says we can’t improve eyesight – as we age?  For many, the aging process is often associated with expected hearing loss, decreased vision, and the gradual development of health problems.

But, some of us consider aging a natural process that we refer to as longevity.  The simple anti-aging recipe for protecting eyesight is a preventive lifestyle full of superfoods and nutraceuticals.  So, let’s take a closer look.  (pun intended)

How to improve eyesight, based on the scientific literature

When interviewed by researchers for the Journal of Optometry, 83 % of participants understood that a healthy diet and lifestyle could enhance ocular wellness.

Another study conducted by The Journal of Nutrients highlighted the importance of carotenoid lutein because it is so heavily concentrated in the eye. It is likely the single most important nutrient to protect ocular health from constant exposure to oxygen and light.

So, let’s examine the key nutrients to improve eyesight:

Anthocyanins:  The largest class of pigments in the plant kingdom, anthocyanins have been well-researched for their antioxidant and anti-inflammatory effects, with a particular focus on ocular health.  Found in red, blue, and purple plants, anthocyanins, when consumed in concentrated dosages (as a supplement), can neutralize enzymes that destroy connective tissues and help repair proteins in blood vessel walls to strengthen visual wellness.

Carotenoids – zeaxanthin and lutein:  Most people will have difficulty getting enough in their diet, so supplementation may be a good idea.  Your macula, which is part of your retina, depends on zeaxanthin and lutein to function, filter light, and fight the effects of oxygen damage.  And, possibly, the most well-researched supplement for age-related macular degeneration is lutein.

Look for standardized supplements and ask your holistic healthcare provider or coach for specific recommendations.

Great superfoods to help brighten your eyes and improve your health

Black currants, bilberries, and blueberries rich in anthocyanins:  While you can certainly opt to add black currant oil to salads and your supplement routine, eating the whole berry – when it’s in season – offers you some of the highest levels of the antioxidants we discussed above, anthocyanins.

Research suggests that bilberry when used as a supplement, will help stave off cataracts and macular degeneration over time.  Both blueberries and bilberries may enhance capillary strength and permeability and improve night vision.

In addition, eggs, kale, orange peppers, carrots, and sweet potatoes boast abundant carotenoids.  Leafy greens like kale and eggs are rich in lutein – while brightly colored orange peppers, carrots, and sweet potatoes are abundant in zeaxanthin.

Because lutein is an oil-soluble nutrient, prepare it with a healthy fat such as coconut butter, ghee, or olive oil.

Ditch those unhealthy habits to protect your eyes from damage

Remember, never smoke or quit right now.  Studies show smoking oxidizes cells and creates inflammation, as well as increases unwanted ocular pressure.  For example, for every cigarette you smoke – you lose about 25 mg of vitamin C, which is a necessary vitamin for optimal health.

The same advice goes for excessive amounts of alcohol.  While small amounts of alcohol may offer a slight human health benefit, excessive consumption has been directly linked to decreased ocular wellness.

If breaking these habits seems tough, I invite you to try ‘the juice challenge’ to improve your eye and overall health.  Each day, increase your juicing by up to three juices, filling each juice with at least three of the superfoods mentioned above.

In less than two weeks, you may notice less overall cravings for smoking or alcohol, improved ocular health, and more energy throughout the day.  So, get started today!

Sources for this article include:

NIH.gov
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