Every aspects of the human body require nutrients to function properly, and the eyes are no exception. The overall health of eyes depend on various nutrients like vitamins of A, C, E, omega 3 fatty acids, carotenoids, and zinc. Including these eye benefiting nutrients in your diet will not only improve your eyesight but will also help you to stay healthy. Now, let’s check the list of foods that contain the essential nutrients for healthy eyesight.
Carrots contain lots of beta carotene, a vitamin that is essential for eye health. Carrots are also high in vitamin A, another reason they are so well known for eye health. Vitamin A helps to prevent a number of eye diseases such as macular degeneration. Vitamin A has also shown to be an effective treatment for dry eyes and other eye conditions. A deficiency of vitamin A often causes night blindness, corneal ulcers and retinal damage which can contribute to blindness.
2. Leafy Greens
Leafy greens, such as spinach, kale, and collard greens, are packed with lutein and zeaxanthin, plant pigments that can lower the risk of developing age-related macular degeneration (AMD) and cataracts. If you have already been diagnosed with AMD, studies have shown that consuming foods rich in lutein and zeaxanthin can slow the progression of the disease.
Like most dark green vegetables, broccoli contains lutein which helps prevent both cataracts and age-related macular degeneration. Broccoli also contains beta-carotene, another carotenoid that is beneficial for maintaining healthy eyes.
4. Whole Grains
Whole grains are low glycemic index (GI) foods. Studies have shown foods with low GI contribute to a lower risk of age-related macular degeneration. In addition, whole grains also contain vitamin E, zinc, and niacin, all of which support overall eye health and function.
5. Egg Yolk
The egg yolk is a great source of lutein and zeaxanthin, which helps reduce your macular degeneration risk. Aside of that, it also rich in vitamin A and protein. The protein and vitamin A in egg yolk help strengthen the muscles around your eyes, preventing eye strain and even blindness.
6. Fatty Fish
Fatty fishes, like tuna, salmon, and mackerel, are good sources of omega-3 fatty acids, which have been shown to reduce the risk of age-related macular degeneration and protect the eyes from dry eye syndrome. The acids can also help prevent dry eyes.
If you don’t eat fish, you can get a good amount of omega-3 fatty acids through flaxseed oil or black currant seed oil.
7. Citrus Fruits
Citrus fruits such as oranges, lemons, and grapefruits, are powerhouses of vitamin C, an important antioxidants for preserving eye health. Vitamin C is vital to eye health because it reduces the risk of cataracts, macular degeneration, and other eye diseases.
Berries, such as blueberries, blackberries, raspberries, and strawberries, contain several nutrients that help promote good eye health. They contain vitamin C which is required to maintain healthy eyes and reduce inflammation. They also contain various antioxidants that help prevent eye problems such as dryness, vision problems and AMD.
Almonds are excellent sources of vitamin E that help keep your eyes healthy. Studies suggest that vitamin E rich foods, like almonds, can significantly decrease the risk of developing cataracts and age-related macular degeneration.
Almonds also contain omega-3 fatty acids which are vital for optimum eye health. Daily consumption of these acids improves eyesight, reduces the risk of eye pressure, and prevents glaucoma.
All legumes contain zinc, a trace mineral that is essential in bringing vitamin A to the retina to produce melanin, a protective pigment in the eyes. You can enjoy them in salads and stews, or simply steam them for a snack. Some of the best legumes include kidney beans, black-eyed peas, chickpeas, and lentils.