Top Ten Foods for Sight

1. Cold water fish (sardines, cod, macarel, tuna): Cold water fish are excellent source of DHA which provides structural support to cell membranes and is recommended for dry eyes, macular degeneration, and sight prevention.

2. Spinach, kale, and green leafy vegetables are rich in carotenoids, especially lutein and zeaxathin. Lutein, a yellow pigment, protects the macula from sun damage and from the blue light.

3. Eggs are rich in cystein, sulfur, lecithin, amino acids, and lutein. Sulfur containing compounds protect the lens of the eye from cataract formation.

4. Garlic, onions, shallots, and caper are also rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye and the whole body as well.

5. Soy, low in fat, rich in protein, has become a staple in vegetarian diets. Soy contains essential fatty acids, phytoestrogens, vitamin E, and natural anti-inflammatory agents.

6. Fruits and vegetables contain vitamins A, C, E and beta-carotene. The yellow vegetables like carrots and squash are important for daytime vision.

7. Blueberries and grapes contain anthocyanins, which improve night vision. A cup full of blueberries, huckleberry jam, or a 100mg bilberry supplement should improve dark adaptation within thirty minutes.

8. Wine, known to have a cardio-protective effect, has many important nutrients, which protect the vision, the heart, and the blood flow. Needless to say, moderation is always important.

9. Nuts and berries are nature’s most concentrated food sources. Grains, such as flaxseed are high in the beneficial omega three fatty acids, which help lower cholesterol and stabilize cell membranes.

10. Virgin olive oil, mono-unsaturated oil, is a healthy alternative to butter and margarine.