Today you'll learn about 11 nutrients that researchers agree are
critical to optimum vision health.
If you're missing any of these nutrients you might be harming
your vision. So make sure you read this lesson and add these nutrients to your diet.
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Proper nutrition is often an overlooked element in maintaining
good vision. Research has shown nutrition plays a vital role not
only in general health, but, in vision health as well. You simply
can’t ignore the fact that what you eat (or don’t eat) has a
significant impact on how well you see.
If you want to improve your vision health – regardless of how old
or young you are – then including the following vision-boosting
super nutrients in your diet is crucial.
Essential Nutrient #1: Alpha-Lipoic Acid
Alpha-lipoic acid (ALA), has been called the "universal," "ideal,"
and "ultimate" antioxidant. It is a powerful weapon in the fight
against oxidative stress which helps cause various eye
problems like macular degeneration and cataracts. ALA
strengthens the cells in the eyes. Good sources of ALA include
red wine, blueberries and even red meat.
Essential Nutrients #2 & #3: Bilberry and Bioflavonoids
Bilberry is thought to improve night vision. A close relative of the
cranberry, bilberry is high in a certain type of bioflavonoid that
speeds the regeneration of rhodopsin, the purple pigment used
by the eyes' rods. British Air Force pilots in World War II ate bilberry jam to improve their night vision during evening sorties.
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Essential Nutrient #4: Chromium
Numerous tissue testing and diet assessment studies indicate
that low levels of chromium are a major risk factor for increased
intraocular pressure. Chromium plays a large role in muscle
contraction which is why elevated eye pressure occurs when
deficiencies of chromium are present. The body does not make
chromium naturally, so it must be obtained through your diet. The
best sources of chromium are beef, liver, eggs, chicken, oysters,
wheat germ, green peppers, apples, bananas, and spinach.
Essential Nutrient #5: Copper Gluconate
Copper is an essential trace element that is required for the
proper formation of collagen, a component of the connective
tissues. It is found in various foods, including organ meats
(especially liver), seafood, beans, nuts, and whole grains.
Copper gluconate, a readily absorbable form of copper, is
one of the most important blood antioxidants, helping to
increase blood circulation throughout the body including the
eyes. Better circulation allows you to maintain clear vision as
you age.
Essential Nutrient #6: Eyebright
Eyebright has been used for centuries to treat eye irritation.
The name is thought to have been given to the plant because
of its valuable properties as a medicine that preserved
eyesight. Eyebright is an antioxidant herb that also contains
tannins that are beneficial for reducing inflammation.
Essential Nutrient #7: Ginkgo Biloba
The ginkgo is the oldest living tree species, growing on earth
for 150-200 million years. No surprise, then, that it's one of the
most well-researched herbs in the world. Studies have confirmed
that ginkgo, a powerful antioxidant increases blood flow to the
retina... and... can slow retinal deterioration which results in an
increase of visual acuity.
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Essential Nutrient #8: Glutathione
Glutathione is an amino acid that protects the tissues surrounding
the lens of the eyes. Numerous studies link glutathione with the
prevention of cataracts, glaucoma, retinal disease, and diabetic
blindness. Foods that increase glutathione levels include sulfur
rich foods such as garlic, eggs, asparagus, and onions. Other
glutathione-rich foods include watermelon, asparagus, and
grapefruit.
Essential Nutrient #9: Lutein (containing Zeaxanthin)
Lutein, found in our retinas, is essential for healthy vision.
Clinical research has determined that lutein along with zeaxanthin
is a naturally occurring carotenoid present in the macular
segment of the retina. It lowers the risk of cataracts and macular
degeneration. Lutein is found in the red, orange, and yellow
pigments of fruits and vegetables; for example, tomatoes,
carrots, and squash. Green leafy vegetables such as spinach
also contain high amounts of lutein.
Essential Nutrient #10: N-Acetyl Cysteine (NAC)
NAC is an amino acid similar in structure to cysteine, a building
block of proteins. In our body, NAC helps stimulate the production
of antioxidants by replenishing the body's levels of glutathione.
NAC is thought to both stave off disease and play an important
role in boosting the immune system.
Essential Nutrient #11: Quercetin
Quercetin is a powerful natural antioxidant, antihistamine and
anti-inflammatory. This nutrient has been shown to help protect
against macular degeneration and to inhibit the development of
cataracts. Good sources of quercetin include blueberries,
blackberries and cherries among other foods.
And remember, the other important factor in improving your
vision health is to exercise your eyes.
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