9 best foods for healthy eyes
For healthy eyes what foods to eat? What foods are good for healthy eyes? Healthy foods for eyes, best foods to eat for healthy eyes, healthy food for eye vision, healthy food for your eyes, healthy foods for eye health, food for healthy eye vision. Well, in this article, you will learn nine best foods for healthy eyes and better vision.
Maintaining a well-balanced, healthy diet is key to keeping your eyesight healthy and may help reduce your risk for developing eye conditions, serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants.
Eye conditions that you may be able to prevent with a healthy diet include cataracts (which cause cloudy vision), age-related macular degeneration (which can limit your eyesight), glaucoma, dry eye and poor night vision.
These antioxidants ward off oxidants that can affect your health in negative ways.
Consumption of unhealthy foods that are processed should be limited, contain saturated fats or are high in sugar.
So here are nine of the best foods for maintaining your eyes:
Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts.
The yellow-orange color of these compounds blocks harmful blue light from damaging your retina. So they help boost the amount of protective pigment in the macula, the part of your eye that controls central vision.
Almonds, like other nuts and seeds, are generally good for eye health. They contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts.
And so you should aim for about 22 international units (IU) or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver.
Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. So dairy from grass-fed cows provides the most benefits.
Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.
Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. And so it can combat the development of cataracts and in combination with other vitamins and nutrients, age-related macular degeneration.
6. Raw Red Peppers
Bell peppers give you the most vitamin C per calorie. That’s good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts. It’s found in many vegetables and fruits, including bok choy, cauliflower, papayas, and strawberries.
The heat will break down vitamin C, so go raw when you can. Brightly colored peppers also pack eye-friendly vitamins A and E.
7. Sweet Potatoes
Orange-colored fruits and vegetables — like sweet potatoes, carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.
8. Lean Meat and Poultry
Zinc brings vitamin A from your liver to your retina, where it’s used to make the protective pigment melanin. Oysters have more zinc per serving than any other food, but you don’t have to be a shellfish lover to get enough: Beef, pork, and chicken (both dark and breast meat) are all good sources.
9. Beans and Legumes
Prefer a vegetarian, low-fat, high-fiber option to help keep your vision sharp at night and slow down AMD? Chickpeas are also high in zinc, as are black-eyed peas, kidney beans, and lentils. So a can of baked beans will do the job too.