A healthy pair of eyes, especially at an older age, is no less than a blessing, As can be attested to by those who suffer from some form of vision loss problems.
A healthy lifestyle can reduce the risk of eye health problems, including cataracts, age-related macular degeneration, glaucoma, dry eyes, and poor night vision.
There are several forms of antioxidants your eyes need to remain healthy. Those include: zinc, lutein, zeaxanthin, vitamins A, C, E, beta-carotene, and omega-3 fatty acids.
In this article we have listed some nutrient-rich foods to boost eye health.
1. Fish
Whether it’s salmon, sardines, tuna or mackerel, fish in your diet can be a perfect food to consume for eye health. Fish have omega-3 fatty acids which can contribute to visual development and retina protection. Fish oil has the ability to reverse and even help avoid dry eyes.
Similarly, salmon is a good source of vitamin D that can help protect against macular degeneration.
2. Eggs
Eggs are a perfect meal to eat for healthy eyes. Two of the most strong eye defense antioxidants, lutein and zeaxanthin, are generously present in egg yolks. along with vitamin A, vitamin D, and zinc, all essential for healthy eyes. Vitamin A prevents cornea. Lutein and zeaxanthin minimize the risk of serious eye disorders such as age-related macular degeneration, and cataracts. Zinc leads to retina protection. Zinc allows only the eyes to see at night. Two of the most strong eye defense antioxidants, lutein and zeaxanthin, are generously present in egg yolks. Vitamin D considered being helpful against macular degeneration.
3. Nuts and Seeds
Nuts and seeds such as almond, sunflower seeds, hazelnuts and peanuts are rich in omega-3 fatty acids and contain a high amount of vitamin E, which protects against harmful molecules attacking healthy tissue. Regular vitamin E intake can help prevent age-related macular degeneration as well as cataracts.
4. Green Leafy Veggies
Fresh, leafy vegetables like kale and spinach are high in lutein and zeaxanthin, both of which are not produced in the body, so you need to integrate them into your diet. Such antioxidants are retained by Macula, the part of the eye helpful in protecting the skin from damaging radiation. Lutein plays a significant function in the filtration of blue light (the glare from electronic device displays such as mobile devices and computer screens). Such antioxidants also play an important role in keeping the eyes running high in blood supply. They’re also an excellent source of eye-friendly vitamin C.
5. Carrots
Carrots are well-known to be good for eye health, as they are a rich source of beta carotene. Rich levels of beta-carotene – an antioxidant carotenoid that your body transforms to vitamin A – are completely necessary for a healthy vision. Vitamin A plays a crucial role in the formation of rod and cone cells, which are important for low vision and color vision. Beta-carotene also minimizes free radical damage, which helps protect against eye diseases such as macular degeneration, cataracts and glaucoma.
6. Citrus Fruits
Citrus fruits contain vitamin C, which is important for the health of the eyes. Present mainly in fresh fruit and vegetables, the vitamin leads to healthy blood flow in your eyes. Vitamin C reduces inflammation and helps to treat inflammatory eye disorders. Incorporating citrus fruits into your everyday diet will preserve clear and healthy vision throughout your life.