Eyes are a blessing and it is extremely important that we take excellent care of them. The best way to do that is by eating healthy. This is not only good for your whole body but is especially good for your eyes. A new research has shown that what you eat has an effect on your vision as you become older. The nutrition for your eyes is not only about eating carrots there is a lot more to it. You need to know which foods are good for your eye health and help to protect against the sightseeing diseases. To make it easy for you we have made a list of 12 super foods which are good for your eye health.
1. Seafood
Seafood such as oysters and prawns help in boosting the dose of zinc in your body which is found in the retina of your eye in high concentration. High doses of zinc in the diet help in significantly reducing the risk of developing advanced macular degeneration. Cold water fish like tuna, sardines, mackerel and salmon are loaded with omega 3 fatty acid. This helps in protecting the eyes from drying, macular degeneration and cataracts. According to a research omega 3 fatty acids can also protect against blindness in the aging western population.
2. Green Vegetables
Green vegetables such as spinach, collard greens, kale etc. are full of lutein and zeaxanthin which are plant pigments that can help in stopping the development of cataracts and macular degeneration. Kale is known to be one of the world’s healthiest foods and it is incredibly good for your eyes. It contains two minerals lutein and zeaxanthin which are proven by research to ward off macular degeneration and promote good health of the retina. This powerful antioxidant duo is also found in broccoli, peas and avocados. Avocado help to nourish your eyes, they are an excellent source of glutathione , which has proven to be an effective anti-cataract agent in animal studies. They are rich in vitamin C, B6 and E and also lutein which is an antioxidant that helps your macula in shielding intensive and damaging light.
3. Eggs
Eggs contain nutrients and vitamins such as lutein and vitamin A, which can help in protecting against night blindness and dry eyes and promote the health and function of eyes. The egg yolks contain lutein and zeaxanthin which are both extremely beneficial for your eyes.
- Whole Grains
Diet that contains foods with low GI (glycemic index) may help in reducing the risk of age related macular degeneration. Instead of using refined carbohydrates try to use quinoa, whole oats, brown rice, whole wheat breads and pasta. Vitamin E, niacin and zinc present in whole grains also help to promote the overall health of your eyes.
5. Citrus Fruits And Berries
Citrus fruits such as oranges, lemons, grapefruits etc. and berries have high quantity of vitamin C which helps to reduce the risk of cataracts and macular degeneration. Oranges are not only rich in vitamin C but they are also loaded with vitamin A, lutein and zeaxanthin which all help the eye in filtering out the harmful blue light and also help to delay the onset of cataracts. And if you do not like oranges than blueberries and strawberries are a great alternative as they both contain similar quantities of healthy antioxidants for your eyes.
6. Grapes
Grapes are extremely good for your eyes. A new study shows that diet high in grapes helps in preventing oxidative stress to your eyes. Oxidative stress is when the cells in the retina of the eye begin breaking down which can cause blindness, cataracts, short sightedness and blurry vision. The researchers found out that people who had three servings of grapes everyday were almost fully protected against retina damage which was a huge difference compared to those people who did not consume any grapes and suffered loss up to 40 percent more in their lifetime.
7. Nuts
Nuts are rich in omega 3 fatty acids and vitamin E. Almonds, pistachios; walnuts choose whatever you like they all help in boosting your eye health. Brazil nuts are extremely nutrient dense, 100 grams of Brazil nuts contain 66 grams of fat, 14 grams of protein and it contains 94 percent of your daily intake of magnesium. But the important thing is that it contains high concentration of selenium which is a mineral that helps your eye health. Selenium is a trace mineral that helps in supporting the proper function of your retina. Selenium is also found in chia seeds, pinto beans and white button mushrooms.
8. Colourful Fruits And Vegetables
Carrots, bell peppers, tomatoes, strawberries, corn, pumpkin and cantaloupe are all excellent sources of vitamins A and C and carotenoids. Carotenoid is the compound that gives these foods their orange, yellow and red color and is thought to help in decreasing the risk of many eye diseases. Tomatoes are also an important source of lycopene which helps in protecting the eye from free radical damage. Free radicals occur naturally in the body and are derived from external sources like x-rays, pollution, chemicals and smoking. The carotenoids present in them helps your eyes to focus on images, using the macula which is the center part of your retina.
9. Legumes
Legumes such as kidney beans, lentils, black eyed peas are a good source of zinc and bioflavonoids and can help to protect the retina and lower the risks of developing cataracts and macular degeneration.
10. Fish Oil, Flaxseed Oil And Black Currant Seed Oil
All these supplements contain omega 3 fatty acids plus they have many eye health benefits which include prevention and control of dry eye syndrome and reduce the risk of macular degeneration and cataracts. If you are not fond of seafood then you can opt for fish oil supplements containing omega 3 fatty acids or vegetarian supplements containing flaxseed oil or black currant seed oil. Flaxseeds can help you if you are suffering from dry eyes as they contain a concentrated amount of vitamin E and zinc which helps in boosting the health of the retina.
11. Sunflower Seeds
Sunflower seeds are an excellent source of zinc and vitamin E both of which help in keeping your your eyes healthy and free from diseases.
12. Red Meat
Red meat contains lipoic acid which according to an animal study helps in reducing the risk of cataracts. Liopic acid can also be found in potatoes, yeast and spinach and it also helps to protect your eyes from excessive sunlight exposure. Beef contains zinc which helps the body to absorb vitamin a and helps in reducing the risk of age related advanced macular degeneration. When you choose your red meat go for the lean cuts.
