When it comes to keeping your eyes sharp, what you eat matters. But forget about eating carrots as if you were a rabbit. The ideal food to maintain your perfect vision, according to ophthalmologists, is a salad of dark green leaves topped with salmon.
Vision benefits of eating salad with salmon
It’s packed with carotenoids
Carotenoids are plant compounds that have antioxidant properties. Carrots are perhaps the most famous vegetable that contains carotenoids. But actually, dark green vegetables are the best for your eyes.
Lutein and zeaxanthin are the target carotenoids for eye health. These are the only carotenoids in the eye and are found in abundance in dark leafy vegetables like spinach, kale, turnip greens, cabbages, dandelion greens, and mustard greens.
Carotenoids are great for your eyesight because they are some of the most powerful nutrients for protection against eye diseases like macular degeneration and cataracts, and they can also be somewhat protective against diabetic retinopathy.
Lutein and zeaxanthin protect the eye by absorbing the blue light that enters the eye. They are also anti-inflammatory and protect against oxidative stress that damages the eyes over time.
You may be used to making salads, but next time, buy the darkest veggies from the store. Spinach and kale are great, but now is also a good time to experiment with varieties that may be new to you, such as dandelion or mustard greens.
Contains many Omega-3 fatty acids
Omega-3 fatty acids, which are abundant in fish, are also linked to a decreased risk of age-related macular degeneration. These Omega-3s, which are polyunsaturated fatty acids, are linked to less inflammation and oxidative stress , making them protective from peepers.
Although taking fish oil supplements hasn’t shown promise when it comes to reducing the risk of eye disease, eating fish does.
Fatty fish such as salmon and sardines are recommended . Tuna also reduces the chances of eye disease by 42 percent.
Don’t you like fish? Choose eggs rich in Omega-3, which are produced when chickens eat a diet enriched with flaxseed.
Has a lot of vitamin C
Just one cup of spinach contains 7 milligrams of vitamin C, which is about 8 percent of your daily value. You are definitely eating more than one cup in a salad though. Vitamin C is very good for the eyes because it is a first-rate antioxidant.
In addition to the greens in your salad, add delicious, vitamin C-filled garnishes like strawberry slices or bell pepper chunks. Along with your salad, consider eating a fresh orange. In 2018 research published in The American Journal of Clinical Nutrition, it was found that people who consumed at least one orange a day had a 61 percent lower risk of developing age-related macular degeneration 15 years later.
Oranges have vitamin C and plant compounds called flavanones, which are anti-inflammatory and help protect blood vessel function.
