Healthy diet not only keeps our body healthy, but it also helps in keeping our eyes healthy. Often we have heard that carrots are good for our eyes and the best food to maintain good vision. Of course it’s true, carrot and other colored vegetables will promote your eye health and protect your vision.
The beta-carotene present in carrots will help retina and other parts of your eye to function smoothly. But for a good eye sight including beta carotene in your diet is not enough. There are number of essential vitamins and nutrients that are needed to protect your vision and eye health. Make sure to have these 6 amazing foods for healthy eye in your diet.
6 Foods For Healthy Eyes
1. Eggs
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Eggs are one of the best foods to maintain good eye health. The egg yolk is the primary source for vitamin A, zinc and zeaxanthin which are all vital in maintaining our eye health. Where vitamin A helps in protecting your cornea, zeaxanthin and lutein reduce the chance of getting serious eye problems like cataracts and age related muscular degeneration.
Zinc helps in protecting your retina and it also helps to see things at night clearly. The best way to have them is in breakfast, try them in salads and sandwiches as well.
2. Kale
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Kale is loaded with numerous vitamins, nutrients and minerals that are extremely good for your eyes. The nutrients found in kale helps you to prevent all types of serious condition of eye like age related macular degeneration and cataracts.
Do you know 100gms of kale consists 11.4 mg of lutein? That means you can get recommended amount of lutein in one serving bowl of kale.
You can have this by adding it in your snacks and sandwiches. If you don’t want to add them in salads and sandwiches, you can first wash the leaves and tear them in to small pieces. Toss olive oil in the pan and bake it for 20 minutes, until it becomes crispy and season them by sprinkling pinch of salt in it.
3. Dairy Products
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All dairy products such as milk, yogurt, cheese, butter etc contains vitamin A and mineral called zinc. Vitamin A is essential in protecting the cornea, where as zinc helps in bringing the vitamins to eyes from liver.
Zinc plays major role in preventing cataracts as well as helps with night vision.
Dairy products can be consumed throughout the year. Drink a glass of milk, coffee or tea everyday and have a cup of yogurt regularly, this can keep your eyes healthy.
4. Almonds
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Almonds are considered as eye friendly foods and rich source of vitamin E. This vitamin guards against unstable molecules that target healthy tissues of your eyes. Consuming almonds daily can prevent all types of eye problems including cataracts.
Even other nuts like sunflower seeds, hazelnuts, walnuts and peanuts also contain vitamin E which is good for your eyes.
You can enjoy the almonds by having them in the snack time. You can also add them in salads and breakfast cereals. But remember to take them in limited amount.
5. Fish
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Fish especially the cold fish called salmon, mackerel and tuna are rich source of omega 3 fatty acids. These are called healthy fats that help to strengthen the back of the retina which contributes visual development.
Omega 3 fatty acids also help in preventing macular degeneration, cataracts and even dry eyes.
If you are a vegetarian, you can add fish oil supplements and even flax seed oil and black current seed oil are good source of omega 3 fatty acids.
6. Oranges
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Orange is rich in vitamin C which is an essential vitamin in protecting your eyes. This vitamin is also found in many vegetables and fruits that help in maintaining healthy development of blood tissues in your eyes.
This vitamin when combined with other vitamins and nutrients can combat the development of age related macular degeneration and cataracts.
Enjoy having a glass of orange juice everyday or you can also add it in fruit salad.
