A healthy body is the soul of life, and fueling it with the right nutrients is important. Eyes, being one of the most important parts of our body, require the right foods to stay healthy. With the right kind of food, you can combat a wide range of eye diseases like Cataracts, Glaucoma, age-related macular degeneration, poor night vision and dry eyes. Instead of eating processed food, saturated fats, and items that are high in sugar, consider taking these products and improving your overall quality of life. In this blog, we will discuss the top 10 food items for healthy eyes.
Fish
Fish is high in omega-3 fatty acids. They are indeed the best food items for eyesight and help maintain healthy eyes. Different types of Fish that you can eat are:
Salmon
Tuna
Mackerel
Trout
Anchovies
Sardines
Herring
You can incorporate these items into your meals and maintain your eye health. Season them with lemon, fresh herbs, pepper and salt for a delicious and simple meal.
Raw Red Peppers
Bell peppers are rich in Vitamin C. They are highly beneficial for your eye’s blood vessels. According to experts, it is evident that bell peppers are capable of lowering your risk of getting cataracts. Apart from that, Vitamin C is present in cauliflower, bok choy, strawberries and papayas. Get some coloured peppers from the market and get essential nutrients like Vitamin E and A.
Citrus Fruits
Citrus fruits contain a good amount of vitamins and antioxidants. The antioxidants present in these fruits help recover age-related eye concerns. Some of the best fruits for eye health are:
Orange
Lemon
Grapefruit
Dark and Leafy Greens
Dark and leafy greens often include spinach, kale and collard greens that are rich in Vitamins E and C. These vegetables are considered the best for good eyesight. Apart from that, these veggies include zeaxanthin and carotenoid lutein. Opt for these plant-based edible items and lower your potential risks of cataracts and AMD.
Beans and Legumes
Take care of your vision and slow down macular degeneration with these high-fibre, low-fat vegetarian options. Foods like black-eyed peas, chickpeas, lentils and kidney beans are high in zinc, that are great for maintaining eye health. You can also rely on a can of baked beans to get sufficient nutrients.
Eggs
The yolk of the egg is high in lutein, Vitamin A, zinc and zeaxanthin. While Vitamin A keeps your cornea healthy, zeaxanthin and lutein safeguard you from cataracts and macular degeneration. Zinc, on the other hand, helps you to take care of the retina and achieve clear vision. Egg is a versatile dish that you can include in any of your meals, be it dinner, breakfast or lunch. You can combine boiled eggs with sandwiches and salads, and have a healthy yet delicious meal.
Lean Meat and Poultry
Lean meat includes pork, beef and chicken that are rich in zinc, protein, and B vitamins. These nutrients support vision, repair eye tissues, and may reduce the risk of eye diseases. They also provide iron for hydration and energy, aiding overall eye health.
Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds)
Nuts and seeds are superfoods that are not only great for your skin and hair but also for your eyes. These nuts are high in Vitamin E and Omega-3s, which help prevent age-related eye problems. Just a handful of these meets half your daily Vitamin E needs.
Sweet Potatoes
Sweet Potatoes are rich in beta-carotene, plus vitamin E, which offers antioxidants for protection. Unlike regular potatoes, you can enjoy these in your meals without any guilt.
Broccoli, Carrots & Brussels Sprouts
Broccoli and Brussels sprouts contain a trio of eye-boosting nutrients: Vitamin C, Vitamin A and lutein. Whereas carrots are rich in beta-carotene, a type of Vitamin A crucial for night vision and preventing dry eyes. Steaming these vegetables and then adding them to your diet is the right way to eat them.
The Bottom Line
Eating healthy is a choice, and you should include these foods in your diet to ensure healthy eyes. These superfoods are rich in nutrients that are required to maintain your eye health. Plan your balanced diet or get in touch with a specialist and ask for eye health supplements. If you have vision problems and are looking for trendy eyeglasses, then explore our range of fashion-forward frames crafted to the highest standards of British precision.
https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods
https://www.medicalnewstoday.com/articles/321226#warning-signs-for-eye-health
https://www.healthline.com/health/eye-health/best-foods-for-eyes#dairy
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