by: Mumbai Mirror 
Deteriorating eyesight is not an inevitable part of ageing despite what most people think – diet and lifestyle go a long way.
We’ve all heard the old wives’ tale that eating carrots can help us see in the dark. But eating your way to better eyesight isn’t only about munching more root veg. A raft of recent research has found several other key vitamins and minerals are just as essential. 
Research shows our intakes of oily fish, the main source of Omega-3 fats, fall short of recommended guidelines while leafy green vegetables are under-consumed, meaning nutrients such as lutein are lacking from diets. We all need to find ways to include more of these foods in our diets or consider supplements to improve levels. These seven superfoods will help keep your peepers healthy: 
1 CARROTS
WHY? All orange fruit and veg get their colour from betacarotene – a precursor of Vitamin A. It helps to absorb the light energy that passes into the eye and to adjust to low light levels at night.
HOW MUCH? Aim for one carrot a day or a helping of sweet potato, pumpkin or butternut squash. Try cooking them with a little olive oil, as studies have found this helps break down the vegetables’ thick cell walls and makes it easier for the body to absorb the nutrients. 
2 SPINACH
WHY? This – along with other leafy greens such as broccoli and kale – is packed with zeaxanthin and lutein, which lower the risk of developing macular degeneration and cataracts. Lutein protects the eye by forming pigments in the macula that filter out harmful blue light waves, which can damage the eye. The more pigments your eye contains, the less likely it is to fall prey to age-related macular degeneration……
Read more: http://www.mumbaimirror.com/others/you/Top-seven-foods-to-help-your-eyesight/articleshow/46182277.cms
source: Mumba Mirror

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