Protect Your Vision: 5 Foods for Eye Health and Brain Function

The Link Between Eye Health and Brain Function

Recent research has uncovered a fascinating connection between eye health and brain function. What's good for our eyes is often good for our brains as well, offering a dual benefit for overall health and quality of life as we age.

One of the most significant clinical studies on food and health was conducted by the National Eye Institute about 20 years ago. This credible group of researchers set out to determine if vision loss could be prevented - a critical concern in an aging population where vision impacts independence, productivity, and quality of life.

The study found that certain dietary supplements, made from compounds naturally found in foods, can dramatically reduce the risk of vision loss from macular degeneration when given to people in their 60s, 70s, and 80s. These supplements contain carotenoids like zeaxanthin and lutein.

While supplements can be beneficial, we can also obtain these protective compounds directly from foods. Some of the best sources include:

• Watercress
• Kale
• Broccoli
• Red bell peppers
• Persimmons
• Tomatoes

These plant-based foods contribute to blood vessel health in the eye, lowering the risk of abnormal blood vessel growth. Importantly, when we eat these foods, the beneficial compounds enter the bloodstream and can also protect brain circulation and blood flow.

Some evidence even suggests that supplements for eye health may help protect against dementia as well. This demonstrates the interconnected nature of eye and brain health.

Strawberries for Eye and Brain Health

Strawberries contain a compound called ellagic acid that can prevent abnormal blood vessel growth. Ellagic acid is what gives strawberries their tart flavor. Organic strawberries tend to have higher levels of ellagic acid, as the plants produce more of this compound naturally in response to environmental stressors.

A recent study from the University of Cincinnati found that eating just one cup of ripe strawberries per day for six weeks improved memory in middle-aged people with mild cognitive deficits. The strawberries reduced depression and frustration related to memory issues and improved cognitive executive functioning scores.

This improvement is thought to be due to the ellagic acid and another bioactive compound called anthocyanin. While the chemical names aren't crucial to remember, it's important to understand that specific plant-based foods can protect our blood vessels, vision, and brain health simultaneously.

The Top 5 Foods for Eye Health

Let's explore five foods that can help preserve and protect your vision:

1. Eggs

Eggs contain lutein and zeaxanthin, two bioactive compounds found in the AREDS2 supplement that can help prevent vision loss from macular degeneration. These carotenoids are concentrated in the egg yolk, giving it its orange color.

For maximum benefit, look for eggs from pasture-raised or free-range hens. These chickens eat a varied diet that increases the lutein and zeaxanthin content of their eggs. When you crack open the egg, the yolk should be a rich, dark orange - almost red-orange like a blood moon.

There are many ways to incorporate eggs into your diet:

• Hard-boiled eggs: Simple and portable, you can sprinkle them with a bit of salt or dip them in soy sauce for added flavor.
• Fried eggs: Use extra virgin olive oil instead of butter for added health benefits.
• Scrambled eggs: Again, use olive oil and whip up a quick, nutritious meal.
• Egg noodles: These contain six times more carotenoids than regular noodles.

2. Sweet Potatoes

Sweet potatoes are rich in vitamin A (retinol), which is crucial for retinal health. Just one cup of cooked sweet potato contains 1,920 micrograms of retinol activity, which is 213% of the daily recommended value.

There are many delicious ways to prepare sweet potatoes:

• Baked: Simple and hands-off, just wrap in foil and bake.
• In stews: Cut up sweet potato and add to vegetable stews for extra nutrition.
• Sweet potato soup: Blend cooked sweet potato with onion, ginger, vegetable broth, and a touch of coconut milk for a creamy, nutritious soup.

3. Collard Greens

Collard greens, part of the Brassica family, contain sulforaphanes - natural chemicals that lower inflammation and help fight excess body fat. They're also rich in vitamin A, with one cup of cooked collard greens providing 80% of your daily value.

To prepare collard greens:

• Remove the stems and slice the leaves into strips.
• Sauté in a cast iron pan with extra virgin olive oil, garlic, and a little salt.
• Add some vegetable stock, red chili flakes, and a squeeze of lemon for a Mediterranean-style dish.
• Serve with rice and beans for a Brazilian-inspired meal that's also good for your gut microbiome.

4. Cantaloupe

Cantaloupe is an excellent source of vitamin A, with one cup providing about 30% of your daily value. Most people eat more than one cup in a sitting, so you can easily get over half your daily vitamin A from cantaloupe.

Try these creative ways to enjoy cantaloupe:

• Grilled cantaloupe: Cut into "boats," grill for smoky flavor, then top with lime juice and chili powder for a zingy appetizer.
• Fruit salad: Mix cantaloupe with strawberries and mint for a refreshing summer dessert.

5. Corn

Corn contains lutein and zeaxanthin, with yellow corn having the highest amounts. It's also a good source of dietary fiber and corn protein, which new research shows is beneficial for cognition and memory.

Enjoy corn in various ways:

• On the cob: Boil and top with a little extra virgin olive oil and salt instead of butter.
• In salads: Mix cooked corn kernels with beans, chopped bell pepper, lime juice, and olive oil for a room-temperature salad.
• As soup: Make a smooth corn soup with cumin and turmeric for added flavor and health benefits.

Additional Tips for Protecting Your Vision

Beyond eating these vision-boosting foods, here are some additional tips to help protect your eyesight:

1. Avoid excess salt: Too much dietary salt can lead to hypertension, which can damage blood vessels in the retina and accelerate vision loss. Be especially wary of ultra-processed foods, which often contain high levels of salt.

2. Prevent overeating: Excess caloric intake can lead to metabolic syndrome and type 2 diabetes, which can cause diabetic retinopathy - a serious eye condition that can lead to vision loss.

3. Watch for warning signs: If you experience blurred vision, see wavy lines in your sight, or notice a significant difference in vision between your eyes, consult an ophthalmologist promptly.

4. Get regular eye exams: Starting at age 50, you should get an annual dilated eye exam. This allows your doctor to thoroughly examine your retina and other parts of your eye to detect any potential issues early.

5. Follow your doctor's advice: If your ophthalmologist recommends follow-up visits or specific treatments, be sure to comply. Your vision is precious, and following medical advice is crucial for maintaining it.

Conclusion

Protecting your vision is a multifaceted approach that involves both diet and lifestyle choices. By incorporating these five foods - eggs, sweet potatoes, collard greens, cantaloupe, and corn - into your diet, you're not only supporting your eye health but also boosting your brain function.

Remember, what's good for your eyes is often good for your brain, offering a two-for-one benefit for overall health and quality of life. Combined with regular eye check-ups and a healthy lifestyle, these dietary choices can help you maintain clear vision and cognitive function as you age.

Take charge of your eye health today. Your future self will thank you for the gift of clear vision and sharp cognition in the years to come.

Article created from: https://www.youtube.com/watch?v=e8gvo2s3wfc