Nuts Great for your Vision

… Snacking on NUTS!

It sounds simple, I know, but there are two nuts in particular that are amazing for your eye health. So next time you take a trip to the grocery store, I’d suggest you side-step the aisle packed with chips and donuts, and instead feast your eyes on these…

1. PISTACHIOS

Pistachios are without doubt the most eye-friendly nut as they’re the only one to contain any significant amounts of lutein and zeaxanthin (two of the most essential antioxidants you can eat, which are naturally found in the retina and help maintain good vision).

On top of that, pistachios contain healthy amounts of vitamin E, which helps to stop the progression of cataracts, and reduces the risk of diabetic retinopathy. Plus, they’re particularly rich in mono and polyunsaturated fats, which help to boost the absorption of crucial carotenoids (eye-friendly antioxidants).

2. BRAZIL NUTS

Brazil nuts are the number one source of selenium, an essential mineral that we need to form a vital antioxidant called glutathione peroxidase, which helps to protect the lens of the eye and reduce the risk of cataracts.

What’s more, the nuts are also a good source of zinc (one of the Essential 7) with a handful of Brazil nuts containing around one eighth of the recommended daily requirement.

Zinc helps the body absorb vitamin A too, while assisting the many antioxidant enzymes in your body to reduce free radical build-up, protecting against macular degeneration.

So if you’re determined to give your eyes the best possible chance of returning to their natural state, be sure to snack on these two antioxidant-rich nuts, rather than any sugar-laden snack food, which will only increase free radical build-up and damage your eyes further.

TIP 1: I recommend eating at least three Brazil nuts a day, and a handful of pistachios. (Always opt for unroasted, unsalted, and organic if possible to maximize nutrient composition). You can snack on them, or add them to breakfast cereals, yogurts, or even salads.

TIP 2: In fact, if you do add them to a salad, drizzle on some olive oil, too. Australian researchers found that subjects who reported consuming the most olive oil were 48% less likely to develop Age Related Macular Degeneration.

Just remember not to scrimp on quality. To get the best results, your olive oil should be Extra Virgin, organic and cold pressed. Don’t go for cheaper, unknown brands because many of these will have been processed, and mixed with cheaper oils.

Enjoy!

Bill Campbell