Top 10 Foods to Preserve Vision
Cold-water fish
Sardines, cod, mackerel, and tuna — an excellent source of docosahexaenoic acid which provides structural support to cell membranes and is recommended for dry eyes, treatment for macular degeneration, and sight preservation.Spinach, kale, and green leafy vegetables — rich in carotenoids, especially lutein and zeaxanthin. Lutein is a yellow pigment that protects the macula from sun damage and protects against blue light.
Eggs — rich in cysteine, sulfur, lecithin, amino acids, and lutein; sulfur-containing compounds protect the lens of the eye from cataract formation.
Garlic, onions, shallots, and capers — rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye and for the whole body.
Soy — low in fat, rich in protein; soy has become a staple in vegetarian diets. It contains essential fatty acids, phytoestrogens, Vitamin E, and natural anti-inflammatory agents.
Fruits and vegetables — contain Vitamins A, C, and E, and beta-carotene. The yellow vegetables, such as carrots and squash, are important for daytime vision.
Blueberries and grapes — contain anthocyanin, which improve night vision. A cupful of blueberries or huckleberry jam, or a 100-mg bilberry supplement may improve dark adaptation within 30 minutes.
Wine (red) — known to exert a cardioprotective effect, it has many important nutrients that protect vision, heart, and blood flow. As with any alcohol, moderation is always important to remember. Red wine has a protective effect on cardiovascular health and may improve retinal and choroidal blood flow. Apparently, white wine, which lacks the high levels of grape skin bioflavonoids, does not confer as much ocular protection.
Nuts and berries — nature’s most concentrated food sources; grains such as flaxseed are high in the beneficial Omega-3 fatty acids, which help lower serum cholesterol and stabilize cell membranes.
Extra-virgin olive oil — a monounsaturated oil and a healthy alternative to butter and margarine.
Reference
Rakel: Integrative Medicine, 2nd Ed.