Vegetables Conducive to Vision-Diet with Pleasure and Health Reassurance
Macular degeneration and cataracts are the insurmountable stumbling block to people’s vision health nowadays. It is reported that 13 million people in the United States suffer from macular degeneration and approximately half of 80-year-old Americans fall victim to cataracts. Besides your daily meticulous care given to your eyes, a certain amount of nutrients digested from vegetables can contribute to individuals’ vision health. Vegetables rich in antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin are immensely beneficial to preserving your vision. In the following are the most desirable vegetables suited to enhance your vision. Collateral benefits also go to your immune system, your heart and colon.
I. Carrots. The credit of No.1 beneficial vegetable for vision health must go to carrots, the favorite snack of Bugs Bunny. Beta carotene is carrot’s forte, which stands as an excellent antioxidant that helps reduce AMD and cataracts. Another benefit of carrot is its easy way of cooking. You can add it into salads or soups in your dinner or lunch. Or you can just eat it raw by dipping it in salsa, hummus, peanut butter, etc, whatever you want.
II. Spinach. In 2008, American Optometric Association conducted an American Eye-Q survey, which found that only 29 percent of Americans employ nutrition to counteract vision loss and other optical problems. Spinach, at a stretch, was again received with considerable recognition and popularity for their excessive amounts of lutein and zeaxanthin, both of which are extremely essential antioxidants beneficial for vision health. As a matter of fact, spinach’s amount of lutein and zeaxanthin far outweigh that of carrots. By eating spinach, the risk of getting such eye diseases as age-related macular degeneration (AMD) is reduced to the minimum. Cooked spinach is all the way preferable for it is much easier for you to take in needed nutrients.
III. Sweet Potatoes. Rich in complex carbohydrates, calcium, dietary fiber, beta carotene, vitamin C, and vitamin B6, sweet potatoes are well-positioned to be called versatile, an all-rounder. Scientific research has that sweet potato rank highest in nutritional value compared with a variety of vegetables. Its exclusive secret lies in that it contains unique root storage proteins that have substantial antioxidant capabilities. Sweet potatoes work extremely effective in eradicating free radicals (contributors to cancer, heart disease and degenerative eye diseases). So you will be better off if you have sweet potatoes aboard. Organically grown sweet potatoes are preferred, either baked or boiled for your occasional diet.
IV. Kale. Another all-rounder kale is known as a kind of cabbage, heavy-laden with all kinds of nutrients, ranging from vitamin A, vitamin C, B6… to potassium. You name it, it has it. More nutritional value, fewer calories-the tenet kale-eaters always abide by and find satisfactory. Vitamin C-rich kale is capable of minimizing or reducing the risk of cataracts and AMD. You are free to cook it as long as it tastes okay. No nutritional value is to be lost.
V. Bell peppers, broccoli and broccoli sprouts might be the best choice in sight. They have an extra antioxidant called sulforaphane which protects eyes from the sun’s damaging ultraviolet rays. Cooking manners are also open to your choice and imagination, steaming, roasting and adding to soup will all do.
From nutritional perspective, the abovementioned vegetables are very conducive to your vision health free from the harassment of AMD and cataracts. You don’t have to pay extra attention to them. All you have to do is adding them to your regular diet and enjoying their good taste as well as the comfort they bring to your eyes.