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6 Best Foods to Keep Your Eyes Healthy

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We are not aware, but good vision is an essential aspect of our lives. Out of the special senses, the eye is the most valuable organ as it used to perceive almost 80% of impressions. So, don’t take your eyes for granted! Taking care of them is necessary. If you neglect your eye health, then it will severely affect your quality of life too!

A good vision can help to perform any task, like reading, walking, working, etc. That’s why regular eye check-up and consuming healthy food is the key-factor for eye health. 

Your eyes need various types of micronutrients daily, such as vitamins, antioxidants, minerals. These include –

  • Vitamin A, B, C, and E
  • Omega-3 fatty acids
  • Beta-carotene 
  • Zinc
  • Lutein 
  • Zeaxanthin 

A balanced diet includes a variety of proteins, dairy food, fruit, juices, vegetables, seafood, and poultry food. Ideally, you should eat rainbow food, incorporating various types of food with different colors like a rainbow. 

Here, we have given some food options to maintain your eyes health –

1: Seafood 

  • Fish

    Particularly Salmon and Tuna are excellent sources of omega-3 fatty acids that are great for eye health. Omega-3 fatty acids are healthy fats that contribute to visual development and retinal health. A relevant study concluded that people who have enough fish in their diet had the lowest risk of age-related macular degeneration. The fish oil present in fish helps to prevent dry eyes. Experts recommend two-three servings per week can provide you better results. 

  • Oysters 

    Oysters are the best source of natural minerals, especially zinc. Zinc is an essential element that helps in the production of melanin, a pigment required for eye protection. Zinc deficiency can cause night blindness and cataract. High doses of zinc can slow down the progression of the early stage of macular degeneration of the eye. 

2: Poultry food and meat 

  • Eggs

    Eggs are great food with numerous health benefits. They are an excellent source of lutein, zeaxanthin, zinc, vitamin A, and vitamin E. Vitamin A is a safeguard of the cornea. Two antioxidants present in egg yolk – lutein and zeaxanthin lower the chance of getting eye diseases like cataracts and macular degeneration. 

  • Beef

    Lean beef is rich in zinc that helps the body to absorb vitamin A easily. It is beneficial for eye health and also plays an essential role in minimizing the risk of advanced macular degeneration (an eye disease).

  • Turkey

    Turkey is known as an “all-purpose protein” that can benefit your body in various ways. It is the best food to prevent cataracts due to the presence of zinc and vitamin B niacin. 

3: Vegetables 

  • Green leafy vegetables

    Leafy vegetables are known to be beneficial in every aspect. They are abundant in vitamins, minerals, iron, and antioxidants. Dark green vegetables like spinach, kale are rich in antioxidants such as zeaxanthin and lutein. Lutein helps to protect the eyes by filtration of blue light (lights from mobile or computers). These antioxidants also play a role in maintaining a healthy blood flow to the eyes. You can toss these vegetables in oil or make a tasty soup to enjoy an evening.

  • Legumes

    Legume like kidney beans and peas offers ample amount of bioflavonoids and zinc, helps to protect the retina, and prevent cataract and macular degeneration. 

  • Bell peppers

    Bright bell peppers are rich in vitamin A, and vitamin C is known to minimize the risk of cataracts and age-related macular degeneration. Daily a cup of freshly diced bell peppers can provide you abundant vitamins and minerals.

  • Carrots

    Carrots are an excellent source of vitamin A and beta-carotene that are excellent for eye health. Vitamin A plays a vital role in the production of rod and cone cells, essential for low light vision and color vision. Beta-carotene protects the eye surface and helps to prevent eye infections and eye diseases. Disease-causing free radicles are also minimized by beta-carotene and help to prevent cataracts and glaucoma. 

4: Fruits 

  • Oranges

    Oranges are rich in vitamin C – and antioxidants help counter the risk of age-related eye problems such as cataracts and macular degeneration. Oranges help to provide structure for the cornea. You can drink a glass of orange juice daily to receive its benefits.

  • Blueberries

    These little magical berries are an excellent source of vitamins and antioxidants that helps to improve vision. Blueberry contains anthocyanins – a potent antioxidant that provides extra protection to your eyes. They also help improve the eyesight of people suffering from normal-tension glaucoma, where the optic nerve is damaged.

5: Nuts and seeds

  • Almonds

    Almonds are great for your eye health. Almonds are rich in vitamin E and fatty acids that help to prevent cataracts and macular degeneration. Almonds are work as a safeguard for your eye health. 

  • Chia seeds

    Chia seeds are called ‘super-food’ due to the presence of omega-3 fatty acids and antioxidants. They are great to maintain healthy eyes.

6: Dairy products 

Dairy products such as milk and yogurt are beneficial for eye health as they are rich in vitamin A and zinc. They help to protect the cornea and retina from external infections. Dairy products prevent night blindness and cataracts. 

Read more about: 7 Vegetarian Foods High in Vitamin B12

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Riddhi Parmar

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