American researchers have highlighted the role of diet in maintaining eye health with a list of specific foods, which, when eaten regularly, could reduce eye-related diseases such as age-related macular degeneration by 25 per cent. Foods with the most beneficial effects for eyes include green leafy vegetables and oily fish.
Green leafy vegetables
Green leafy vegetables, such as spinach, lettuce, kale, broccoli and Swiss chard, are the most beneficial foods for eyes. In fact, researchers have found that diets rich in this type of food can be associated with much lower levels of eye disease than other types of diet. The nutrients found in kale, for example -- in particular lutein and zeaxanthin -- are believed to lower the risk of cataracts and macular degeneration.
Cataracts form when the crystalline lens -- a small oval lens situated behind the pupil -- loses transparency. When this lens becomes cloudy, it's more difficult for light to reach the retina. Age-related macular degeneration (AMD) is a serious illness that affects the retina and leads to the progressive loss of sight.
Fish twice a week
Two servings of fish per week are recommended to healthy peepers. Salmon, sardines and mackerel are all rich in omega-3 fatty acids which protect ...