Are you eating foods that are unhealthy for your body? How much do you take care of your eyes? Are you facing any kind of problem in your eyes? Are you eating enough vegetables? There are more in eye nutrition than just carrots. Some really nutritious foods can help you in boosting your eye health and can also protect against many sight threatening diseases. So here, are 10 foods for healthy eyes, which can give your eyes longevity.
Foods For Healthy Eyes
Fishes like salmon, sardines, tuna and mackerel, are very rich in Omega-3 fatty acids, Omega-6 fatty acids. It can help in protecting against the macular degeneration, dry eyes, glaucoma, and even cataracts.
Collard, spinach and kale greens, to name a few, are full of lutein and zeaxanthin, plant pigments can help stem the development of macular degeneration as well as cataracts. Peas, broccoli and avocados are the good sources of many powerful antioxidants duo.
Macular degeneration, a condition for progressive damage in the retina can give progressive damage to the retina, results in the loss of vision-dark green vegetables. The nutrients present in the leafy vegetables can prevent cell damage.
The vitamins as well as nutrients in the eggs, which also includes vitamin A and lutein, helps in protecting against dry eyes and night blindness, that promotes eye health and function.
A diet which contains foods with a very low glycemic index or GI can also help in reducing the risk of age-related macular degeneration. Swap refined carbohydrates for quinoa, whole oats, brown rice, and whole-wheat breads and pasta. The vitamin E, niacin, and zinc, which is found in the whole grains can also help in promoting the overall eye health.
5Citrus Fruits and Berries
No matter whichever types of nuts you prefer, like walnuts, pistachios, almonds; they are very rich in omega-3 fatty acids as well as vitamin E, which helps in boosting eye health. Snacking on some nuts like apricots, almonds, cashew nuts etc help in reducing the risk of your eyes as well as the vision as they are rich in vitamin E.
Legumes, like black-eyed peas, Kidney beans, and lentils are very good source of bioflavonoids and zinc and can also help in protecting the retina and lower the risk of cataracts and developing macular degeneration.
When writing about eyes, then how can anyone forget about carrots! Fresh carrots always tops the list because it is very much loaded with beta-carotene, an essential element to prevent degeneration of eye muscles when you get older. Lemons, oranges, and many other citrus fruits are very rich in beta-carotene and Vitamin B-12 helps in maintain the eyesight.
Many people do not know that sweet potatoes, and the mild sweetness are the store house of many vitamin essential for the eyes like beta carotene, vitamin A, Vitamin C, potassium, and fiber etc. It prevents from eye damage and restores the damaged cells back in good shapes.
Wheat germ is also a great source of vitamin E, and antioxidants. Vitamin E protects the eyes from free radical damage and protects the cells of the body from oxidation. It can cause disease as well as deterioration.
Vitamin E can also decrease the cataracts and many age-related macular degeneration. Wheat germ is an easy addition, when you’re baking. It can also be sprinkled on the oatmeal, salads and yogurt or even mixed with the smoothies.
By – Triptika Basu