8 Amazing Foods For Aiding Eye Health

Look…   …when we think of our eye health, we may believe that it s a matter of age and genetics.
  But you are probably already aware that those who suffer from diabetes have an increased   risk of developing eye complications…
…like glaucoma, retinopathy and cataracts.
  Diseases of the eye sparked by diabetes 
are typically a result of poor blood sugar   control. Chronic high glucose levels can cause 
damage to blood vessels throughout the body,   and especially in the eyes.
But here s an eye-opener: Your food   choices can significantly reduce your risk of 
developing a number of diabetic complications,   including those that impact your eye health!
So today, we re going to count down 8 AMAZING   foods for aiding eye health!
Which healthy source of protein supplies   eye-protecting antioxidants? What nut contains 
a specific vitamin that can reduce your risk   of macular degeneration? And what is the 
mysterious oil which can reduce nerve damage?
  Keep an eye out, and stay tuned to get a clear 
look at which nutrients support the health of your   peepers, and in which foods they can be found.

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Now, it's time to focus in on…
   The human eye it's plain to see just how important our vision is to us, and how it can worsen as we age.
  But excessive amounts of sugar in our blood stream 
can accelerate macular degeneration. Over time,   chronic high blood sugar can wreck havoc upon 
the nerves and blood vessels in our eyes,   and they can damage the retina the 
part of the eye which senses light.
  Research has found that there are several key 
nutrients which can work wonders for eye health,   specifically certain powerful 
antioxidants, including…
  …vitamins A, C, and E, beta 
carotene, zinc, omega-3 fatty acids,   plus the antioxidants LUTEIN and ZEAXANTHIN.
But in which foods can these and other important   eye-powering nutrients be found? Well, 
watch out! And look closely – here comes   our list of 8 foods which can be incredibly 
beneficial to the health of your eyes.

Pumpkin Seeds
Also known as pepitas,   these peeper-powering pumpkin pups are packed 
full of vitamins, minerals and antioxidants.
  Pumpkin seeds are a great source of protein, they're rich in healthy fats, and most importantly,   they are a fantastic source of ZINC.
In fact, a 100 gram serving of dried   pumpkin seeds contains approximately 52% of your 
recommended daily requirement for zinc. Certain   varieties of roasted pumpkin seeds can even 
contain nearly 70% of the R.D.I. for zinc.
  Zinc is an antioxidant which 
plays a role in our immunity,   cognitive function, and the health of our eyes.
Zinc has been shown to maintain eye health by   supporting the retina, cell membranes, 
and protein structure of our eyes.
  In fact, recent studies found that 
consuming zinc supplements daily   alongside a healthy diet may slow the progression 
of age-related macular degeneration by 25%!
  Plus, being a rich source of iron, vitamin B3, 
protein, Folate, and dietary fiber, pumpkin seeds   can improve blood sugar regulation, encourage 
satiety, and support digestive health.
  Right now you may be wondering if there are 
any other seeds which can improve your eye   health while aiding your blood sugar 
control? Stay tuned to find out.

  But first, put on your swim goggles, we're about to take a deep dive into…
  7. Salmon
The surface of our planet is about 71% water.   So it's no wonder that one of the 
healthiest foods on Earth is a fish.
  Salmon is an incredible source of 
protein, and it's low in calories.
  But perhaps most importantly, 
especially when it comes to eye health,   salmon is one of the very best sources of 
anti-inflammatory omega-3 fatty acids.
  Omega-3's have been shown to reduce 
the risk of cardiovascular disease   and cognitive decline. After all, about 60% 
of the human brain is comprised of fats.
  But did you know that omega-3 fatty 
acids are also a main component of   the eye? In fact, omega-3 fats are vital to 
the functioning capacity of the retina.
  So it's no wonder studies show that 
regularly consuming omega-3 fatty   acid-rich foods can decrease your risk of 
macular degeneration. Scientists believe   omega-3 fats achieve their protective benefits 
by shielding the eye's light receptor cells   from harmful sun rays and free radical damage.
In fact, a recent study found that the consumption   of oily fish just once a week reduced the risk 
of developing macular degeneration by half!
  Salmon is also an excellent source of 
NIACIN, a B vitamin which has been shown   to reduce the risk of developing cataracts.
Plus, as a rich source of protein, eating salmon   can slow your digestion, thus helping your 
body avoid a post-meal blood sugar spike.

  But do you not eat meat, or do 
you just not care for fish? Well,   here comes a perfect vegetarian choice for 
those eyesight-boosting omega-3 fats…
  6. Flax Seeds
Also known as linseeds, they are among   the most nutritious plant foods on the planet!
In fact, flax seeds are considered to be one of   the best vegetarian sources 
of omega-3 fatty acids!
  Flax seeds are a great source of A.L.A., or 
alpha-linolenic acid the essential fatty acid   that we must obtain from our diet. And A.L.A. is 
vitally important to the proper functioning of our   cell membranes including those within our eyes.
So it's no wonder why multiple studies show   that omega-3 fatty acids, and the 
A.L.A. they provide, can work to   reduce the risk of macular degeneration.
A.L.A. has also been studied for its ability   to support cardiovascular health, preventing high 
cholesterol and supporting healthy arteries.
  Plus, flax seeds are one of the richest 
dietary sources of LIGNANS, plant compounds   that have been linked to a reduction of 
cardiovascular disease risk factors.
  You'll only need a small amount of these 
seeds to gain their health benefits.   While a tablespoon of flax seeds can contain 
37 calories, it only contains 2 grams of carbs,   with nearly 2 grams of fiber.

That essentially 
drops the net carb amount to zero!
  Plus, a single tablespoon of these seeds will 
supply other beneficial nutrients, including…   …vitamin B1, magnesium, folate, and phosphorus.
So, as flax seeds contain an amazing carb-to-fiber   ratio, with other diabetes-fighting 
nutrients, they can help to support   blood sugar balance.
So, do you love seeds and nuts? Well,   here's some more good news. Check out…
5. Almonds
  Almonds are a rich source of beneficial minerals, 
including zinc, magnesium and manganese.
  As previously mentioned, zinc supports the 
health of the retina, cell membranes, and   protein structure of our eyes.
Magnesium aids glucose control,   can help lower blood pressure, and has been shown 
to reduce the symptoms of migraine headaches.
  Manganese can fight free radical damage, 
and has been shown to improve blood sugar   regulation while reducing inflammation.
But perhaps the most beneficial nutrient within   almonds is vitamin E, a fat soluble antioxidant 
that plays a role in supporting vision. In fact,   one serving of almonds contains about 37% of 
the recommended daily intake for vitamin E.
  Vitamin E has been shown to protect 
the eyes from free radicals damage.   In fact, a seven-year study revealed that elderly 
participants with vision issues who regularly   consumed vitamin E reduced the progression 
of their macular degeneration by 25%!
  Meanwhile, other studies also suggest that 
vitamin E may help to prevent cataracts.

Plus,   this antioxidant has also been shown 
to reduce the risk of heart disease,   cancer, and Alzheimer's disease.
  At this point you may be wondering if any 
fruits contain nutrients to aid your eye health.   Well, keep watching to discover why 
one particular fruit may lower your   risk of macular degeneration by over 30%!
And prepare to have your eyes opened to Number 5 –   – a mysterious oil that provides a diverse 
range of health benefits which may shock you
  But first…

Discover a wide world of diabetes-fighting,   nutrition-packed foods within our free 
e-book Superfoods For Diabetics…
  And learn key secrets about diabetes and 
your health from leading medical experts   in Episode 1 of That Diabetes Documentary…
You won't want to miss out on either of these   2 amazing free gifts simply click 
the link below to grab both!
  Now back to the list…
4. Cod Liver Oil
  It may not sound overly appealing, but 
cod liver oil really does offers some   incredible health benefits!
Mostly derived from the liver of   Atlantic cod, this oil contains higher amounts 
of essential nutrients than other fish oils.
  In fact, cod liver oil is one of the best 
sources of vitamin A with one teaspoon   providing 90% of your recommended daily intake! 
Vitamin A is a key nutrient for your vision,   as it helps protect the cornea of the eye.
Meanwhile, that same teaspoon provides you with   over 100% of your recommended daily intake 
of vitamin D! Vitamin D is also essential   to your eye health, as it s been shown to help 
prevent dry eye, cataracts, and glaucoma.

  It's also been reported that 
being deficient in vitamin D   can lead to age-related macular degeneration.
And a recent study found that participants who   experienced UVEITIS, a form of eye inflammation, 
also had low levels of vitamin D. Therefore,   acquiring this vitamin from cod liver oil now can 
work to prevent eye issues in your future.
  Meanwhile, cod liver oil is rich in the 
omega-3 fatty acids E.P.A. and D.H.A.
  Both the omega-3 fatty acids and vitamin A found 
in cod liver oil have been shown to relieve   eye pressure and reduce nerve damage, which 
minimizes risk factors for glaucoma.
  3. Orange Sweet Potatoes
Low in carbs and loaded with nutrients,   sweet potatoes are possibly the very best 
source of beta carotene on the planet!
  Were you expecting carrots to take that prize? 
While carrots are most likely the most famous   veggie associated with beta carotene, orange 
sweet potatoes can contain nearly quadruple the   amount of beta carotene per 1 gram serving.
So we're not saying to forget about the classic   carrot.

But, to optimize your eye health, 
you should definitely take advantage of this   lower-carb potato!
But how does beta carotene  help our eyes, again?
Beta carotene is a precursor of vitamin A –  – meaning that the body converts this antioxidant 
to RETINOL, a type of vitamin A compound.
  As previously mentioned, vitamin A supports 
the proper functioning of the cornea.   And studies show vitamin A may also reduce the 
risk of macular degeneration and cataracts.
  Plus, being deficient in vitamin A is linked 
with vision issues, including night-blindness   and corneal ulceration. Therefore, acquiring 
sources of beta carotene and vitamin A   is key for lasting eye health.
And, as an added eye-health bonus,   beta carotene has been shown to decrease the 
stress our eyes receive from the blue lighting   of today's modern phone and computer screens.

However, when it comes to beta carotene and   sweet potatoes, you'll want to make sure you 
reach for varieties with bright orange skins.   Research shows that sweet potatoes with more 
muted skin tones tend to contain a far smaller   portion of beta carotene than sweet potatoes 
with intense, brightly-colored orange skin.
  But, if you are worried about your blood 
sugar balance, don't let the name fool you.   Sweet potatoes contain less starch and 
a lower carb load than white potatoes,   and they house more fiber. That means this potato 
is far less likely to spike your blood sugar than   typical potatoes. It's also loaded with other 
beneficial, diabetes-fighting nutrients, including…   …vitamin B, vitamin C, magnesium, and zinc.
However, if you do wish to avoid potatoes,   another excellent plant-based beta carotene 
option comes in the form of tomatoes!   They are also rich in fiber, vitamin C, and 
LYCOPENE, another antioxidant which can   help prevent the formation of cataracts.
Now, are you ready to discover a fruit which   naturally improves your eye health? 
Let's take a special look at…

Kiwi Fruit
Kiwis are high in antioxidants,   including anti-inflammatory vitamin C, 
and the carotenoids LUTEIN and ZEAXANTHIN,   plant compounds responsible for the bright 
color of various fruits and vegetables.
  These carotenoids can form a protective 
pigment in the macula of the eye,   shielding cells within the central retina.
Meanwhile, research has revealed that regular   vitamin C consumption can reduce the risk 
of cataracts and macular degeneration.
  Did you know that a single 
kiwi fruit contains over 100%   of the recommended daily intake of vitamin C? 
It even yields more vitamin C than an orange!
  So, as little ol' kiwis are actually one of 
the richest sources of vitamin C among fruits,   they can make for a flavorful, 
eye-powering natural snack food.
  But, in general, many fruits can 
also work to improve your eye health.   Some other excellent vitamin C-rich, eye-opening 
fruits include apricots, berries, lemons,   grapefruits, and oranges.
In fact, one study found that three   servings of antioxidant-rich fruit a day was 
enough to decrease macular degeneration by 36%!   However, most doctors and nutritionists 
still believe that we should not overdo   our fruit consumption, especially if we are 
worried about our blood sugar balance.

  A single kiwi can contain about 10 grams of 
carbohydrates, with about 2 grams of fiber.   So, while kiwi fruits can be a 
powerful protector for your eyes,   their large carb load suggests that you should 
limit your consumption to just 1 to 2 servings   of this, or really any fruit, per day.
Now, this brings us to The Ultimate AMAZING Food   For Aiding Eye Health…
1. Eggs
  Low in calories but high in protein, 
eggs provide many health benefits,   especially for your vision!
Eggs are particularly rich in   eye-supportive nutrients like vitamin A, vitamin 
D, vitamin E, and omega-3 fatty acids!
  These powerful nutrients can work together 
to reduce symptoms of dry eye – by improving   the protective oil film within our eyes.
Eggs are also a rich source of both lutein   and zeaxanthin, those two free radical-fighting 
plant compounds which can reduce the risk of   serious eye conditions, like age-related 
macular degeneration and cataracts.
  And eggs are also a great source 
of zinc, which helps protect both   our eyes and our immune system!
Plus, thanks to their 6 grams of   protein per serving, eggs can also help 
stabilize post-meal glucose levels.

  But what if you happen to be vegan, or simply 
don't like eggs? For extra lutein and zeaxanthin,   try broccoli, nectarines, or kale. For added 
zinc, go for chickpeas or unsweetened yogurt.   If you want more vitamin A, give cantaloupe, 
carrots, or red peppers a go. And if you'd like   to acquire more eye-powering, but plant-based 
vitamin E, make sunflower seeds or spinach a   regular at your dinner table.
So, now you can see, proper nutrition   is essential for optimal eye health!
But now we'd like to know – is eye health   a concern for you? What food in today's 
video did you find the most interesting?   Let us know by commenting below.
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From all of us here at Diabetes Smarts,   thanks for watching! We sure hope you're having a 
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