Carrots not at the top of the list of foods that promote better eye health, experts say

Everyone knows they should eat five servings of fruits and vegetables each day, but what you may not know is what you eat can affect your eye health and vision as you age. Six nutrients ― antioxidants lutein and zeaxanthin, essential fatty acids, vitamins C and E and the mineral zinc ― have been identified as helping to protect eye sight and promote visual health. “Since the body doesn’t make these nutrients naturally, it’s important that they are incorporated into your daily diet and, in some cases, supplemented with vitamins,” said Dr. Leslie Cecil, an optometrist in Bardstown.
Yet, according to a 2014 survey from the American Optometric Association, 73 percent of Americans do not incorporate any specific foods or supplements into their diet to help improve eye health or vision. “Contrary to popular belief, carrots are not at the top of the list for foods that are among the best for the eyes,” Cecil said. “There are many examples of vegetables, fruits, nuts and fish that can help people increase essential eye-healthy nutrients. So while you are enjoying lots of good food this holiday season, remember to save room for foods that also are good for your eyes.”
 The Kentucky Optometric Association recommends adding the following to your diet:
Green, leafy veggies, such as spinach, broccoli and kale and bright yellow/red foods like tomatoes, peppers, egg yolks and mangos, which are foods rich in lutein and zeathanthin. Many studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases, including age-related macular degeneration and cataracts;
Salmon, tuna and mackerel for Omega-3 fatty acids, which maintain the integrity of the nervous system, fuel cells and boost the immune system. Two omega-3 fatty acids have been shown to be important for proper visual development and retinal function;……..
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Source: KY Forward