Do you eat foods which boost your eye health? What could be those foods which can help improve your eye vision and prevent eye related diseases? Today I’m going to list such 15 foods for healthy eyes.
Fish
Fish such as tuna, salmon, mackerel, sardines, etc. are rich sources of omega-3 fatty acids which protect eyes from drying, cataracts and also macular degeneration. If you don’t like sea food, then take fish oil supplements or vegetarian diet rich in omega-3 fatty acids. These fatty acid improve vision and retinal function; they modulate inflammation as well.
Leafy Greens
Leafy greens like collard greens, spinach, kale, etc. are rich in lutein and zeaxanthin which are important plant pigments that help in preventing macular degeneration and cataracts. Turnip greens, green peas, romaine lettuce, etc. also help in improving your eye health.
Broccoli
You might have heard that broccoli or cruciferous vegetables are known to keep heart disease and cancer at bay. These are also beneficial for eye health too. Broccoli is rich in lutein, zeaxanthin and vitamin C which can reduce the risk of developing age related macular degeneration and eye vision loss.
Tomato
Tomatoes are rich in carotenoids including lycopene which is the reason behind tomato’s color. Lycopene present in ocular tissues prevent light induced retinal damage and other type of damages of the eye areas. Processed tomato products or even fresh tomatoes with some olive oil can boost lycopene absorption.
Wheat Germ
Wheat germ is rich in vitamin E, an antioxidant which protects the eyes from free radicals. It protects the body cells from oxidation that causes deterioration and disease. This vitamin decreases the progression of cataracts and macular degeneration.
Beans
All types of beans can help improve your eye health. Whether it is chickpeas or kidney beans, moong beans or lentils, these can provide zinc that helps in the release of vitamin A from your liver which is later utilized by your eye tissues. If you have zinc deficiency, it can lead to deterioration of macula at the retinal centre.
Olive Oil
Diet low in saturated and trans-fats prevent retinal diseases. Olive oil is free of trans-fats and low in saturated fats. Those who consume this oil were found to have 48% less risky to develop ARMD. If possible go for extra virgin olive oil for additional antioxidants.
Corn
Corn is rich in lutein and zeaxanthin; ½ cup of cooked corn can provide 1.8g of pigments. These yellow pigments are usually lost during ARMD but those who eat foods like corn and carotenoid rich diet are less prone to ARMD and cataracts.
Eggs
Vitamin A is required to protect eyes from night blindness which is present in eggs. This vitamin along with lutein in eggs helps improve eye health.
Whole Grains
If you take diet low in glycemic index or GI, it can reduce the risk of developing age related macular degeneration. Consume foods like quinoa, brown rice, whole wheat bread, pasta, whole oats, etc. instead of refined carbohydrates. Zinc, niacin and vitamin E in whole grains promote eye health.
Citrus Fruits and Berries
Citrus fruits such as oranges, lemons, grape fruits, berries, etc. are very rich sources of vitamin C which help greatly in reducing the risk of developing cataracts and age related macular degeneration.
Nuts and Seeds
Nuts and seeds like walnuts, pistachios, almonds, sunflower seeds, etc. are rich in omega – 3 fatty acids and vitamin E which are required for healthy eyes. Vitamin E protects cells in your eyes from free radicals and prevents oxidation. It lsows the process of cataracts and age related macular degeneration.
Legumes
Legumes like black eyed peas, kidney beans, lentils, etc. are rich sources of bioflavonoids and zinc which protect retina and help in lowering the risk of macular degeneration and cataracts.
Fish Oil, Black Currant Seed Oil and Flax Seed Oil
These three oils are rich sources of omega – 3 fatty acids which are very beneficial for eye health. These prevent and even control dry eye syndrome and reduce the risk of developing macular degeneration and cataracts.
Carrots
Who don’t love carrots! These veggies are very beneficial for your eyes. They are rich in beta-carotene which improves night vision.
