Healthy Eyes: the Best foods with Nutrients to Boost your Eye Health

Who don’t love their eyes? Obviously everyone do.

 All you know is that good foods are what gives us vitamins and minerals must for bodily and cognitive process and development. But for healthy eyes, first of all you need to know what nutrients and foods are essential to keep them healthy.

You are obviously eating a lot of good foods, but what are the best foods for your eye? Ok, I am going to show you the best foods for healthy eyes. And this will help you boost your eye health and save them from various problem.

Also Read: 11 Top Foods for Healthy Gums and Teeth

1. Fish for healthy eyes

Oily fish, such as salmon, sardines, mackerel, anchovies, tuna, are rich in omega-3 fatty acids. And omega-3 is essential for saving your eyes from health conditions like inflammation of eyes, dry eyes, macular degeneration, poor night vision, and cataracts.

Fatty acids that get from fish also help with visual development and retina function.

 Alternative to seafood

If you don’t like to eat fish, you can take omega-3 supplements. But you should always try to avoid supplement alternatives

2. Eggs

One of the most nutrients rich foods is eggs. Eggs are a good source of lutein, vitamin A, zinc, and zeazanthin, which are essential for good eye health.

A study found that eating an egg every day helps reduce your macular degeneration risk.

Eating an egg doesn’t impact your cholesterol level. Moreover, eggs are a great source of vitamin D that reduces the risk of Age-related macular degeneration (AMD or ARMD) and obesity.

3. Beef

Fat-free or lean beef is good for you eye health. Beef is abound in zinc, which helps your body absorb vitamin A. And for healthy eyes, vitamin A is very much important; it play important role in reducing risk of macular degeneration.

4. Dark and leafy greens

Kale, spinach, collard, and other dark, leafy greens are rich in two important antioxidants – lutein and zeazanthin. And those antioxidants help in reducing the risk of retina related problems like macular degeneration and cataracts.

Leafy greens also help improvement of vision. And they help maintain your eye vision long-term. So try to keep greens in your everyday menu.

5. Beans

Kidney beans, chickpeas, mung beans, lentils, black-eyed peas, and other beans are a good source of bioflavonoids and Zink. And these nutrients play important role in protecting your retina.

To save your eyes from macular degeneration and cataracts, you need eat beans regularly.

6. Fruits and berries

Fruits like oranges, lemons, grapefruits, berries, and carrots are powerhouses of vitamin C. And vitamin C is important for protecting your eyes from macular degeneration, cataracts, and other eye diseases.

7. Nuts and almonds

Almonds walnuts, almonds, sunflower seeds and other nuts are a good source for vitamin E.

Why vitamin E?

Vitamin E protects cells in your eye and slows the progression of macular generation and cataracts.

How much you need

One ounce of almonds or sunflower seeds is enough for your everyday vitamin E requirement.

8. Sweet potatoes

Sweet potatoes are rich in vitamin A, beta carotene potassium, vitamin C, and fiber. And these nutrients have function in replenishing blood, improving the functioning of the optic nerve system. 

And these functionalities help nourish your retina and eyelid. In the treatment of cataract and nytalopia, sweat potatoes are good.

9. Tomatoes

Tomatoes are rich in two important nutrients – lycopene and vitamin C. Both work as vision protectors. Lycopene helps prevent light-induced damage to retina and other areas of your eye.

These also contain vitamin E which helps in maintaining good eyesight throughout your life. And other nutrients like folates and beta-carotenes help in preventing night blindness along with improving vision.

 10. Olive oil

Spanish researchers found that olive oil contain important antioxidants including lutein which play important role in eye health.

Australian researchers suggest that olive oil prevent Age-related macular degeneration (AMD or ARMD) and obesity.

Conclusion

Eat right to improve your eye sight. Give importance on vitamin A, C, E, and other antioxidant rich foods for healthy eyes.

Do you have anything else to know? Let me know in the comment.