People often believe that defective vision is the inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems. To have healthy eyes, there are foods you should include in your daily diet.
Having a healthy and balanced diet is essential for your eyes to be healthy. Also, serious eye conditions can be prevented by including foods containing a variety of vitamins, nutrients, and minerals called antioxidants. Furthermore, eye problems that you can avoid with a healthy diet include:
- Cataracts, which cause blurred vision
- Age-related macular degeneration, which can limit your vision
- Dry eyes
- Bad night vision
These antioxidants prevent oxidants that can harm your health.
Your eyes need many types of antioxidants to stay healthy. These include
- Vitamins A, C, E
- Beta carotene
- Omega-3 fatty acids
A balanced diet is best created with a variety of proteins, dairy products, fruits, and vegetables. You must limit the consumption of processed unhealthy foods, containing saturated or high-sugar fats.
Here are ten of the best foods for your eyes. In fact, most are available all year and at a reasonable price. You can enjoy it alone or in more complex recipes.
Oily fishes, especially salmon is one of the excellent foods for healthy eyes. They are those fishes that have oil in their gut and body tissues, so eating them gives you higher levels of omega-3 fatty acids. Fish that contain the most beneficial levels of omega 3 include:
Salmon and these other fishes have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to the visual development and health of the retina at the back of the eye. They can also help prevent dry eyes.
Consider incorporating fish into your meal program a few days a week. In addition, when buying salmon, choose a version caught in the wild rather than farmed salmon. In fact, farmed salmon contain more saturated fats and less omega-3 than wild salmon.
Again, salmon and most fish can be either broiled or grilled. Try seasoning with fresh herbs, lemons, salt, and pepper for a simple and delicious dinner.
Some studies have shown that fish oil can reverse dry eye, including dry eye caused by spending too much time on the computer.
2. Citrus Fruits
Oranges and other citrus fruits like lemon, lime, etc containing vitamin C are essential for healthy eyes. Citrus fruits are rich in vitamin C. And just like vitamin E, vitamin C is an antioxidant recommended by the AOA to fight age-related eye injuries.
The vitamin C that is present in fresh fruits and vegetables, helps the blood vessels of the eyes. It can combat the development of cataracts and, along with other vitamins and nutrients, fight age-related macular degeneration.
To enjoy the oranges, you can drink orange juice, have a snack or add them to a fruit salad.
Eggs are excellent healthy foods for the eyes. The yolks contain vitamin A, lutein, zeaxanthin and zinc, essential elements for eye health. Vitamin A protects the cornea.
In addition, the cornea is the surface of the eye. Lutein and zeaxanthin reduce the risk of getting serious eye diseases, such as age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps you see well at night.
Furthermore, eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to taste eggs is to boil them. Try them in salads and sandwiches. You can eat a hardboiled egg as a snack.
Dairy products such as milk and yogurt can be good foods for healthy eyes. They contain vitamin A. In addition to that, they also contain zinc mineral. Vitamin A protects the cornea while zinc helps transmit the vitamin to the eyes, from the liver. Zinc is found throughout the eye, especially the retina and choroid, the vascular tissue located under the retina. This important mineral helps with night vision and cataract prevention.
Another important thing worthy of note is that dairy products from grass-fed cows provide the most benefits.
Furthermore, dairy products can be consumed throughout the day. You can have a drink with a meal or take in a coffee and tea or breakfast cereals. A yogurt is a healthy option for breakfast or as a snack.
Almonds, like other nuts and seeds, are generally good for eye health. They contain vitamin E. This vitamin protects against unstable molecules that target healthy tissue. Therefore, consuming regular amounts of vitamin E can help prevent macular degeneration and age-related cataracts. Hence, you should aim for about 22 international units (IU) or 15 mg of vitamin E per day. A serving of almonds equals about 23 nuts, or ¼ cup, and contains 11 International Units. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
Additionally, you can try almonds as an appetizer at any time. They are also tasty when used as breakfast cereals, yogurts or salads. Just remember to monitor portion sizes. Almonds are high in calories, so try to limit your intake to one or two servings a day.
Other nuts that can also help in improving eyesight are nuts, brazil nuts, cashew, peanut, lentils.
6. Sweet Potatoes
Sweet potato is a dicotyledonous plant belonging to golden Convolvulaceae. Its broad, starchy, sweet and tuberous roots are a tuber vegetable.
In addition to simple starches that sweet potatoes contain, they are rich in complex carbohydrates, dietary fiber and beta-carotene (a provitamin A carotenoid), with moderate content of other micronutrients, including vitamin B5, vitamin B6, and manganese. Once baked, the micronutrient density changes slightly with a higher level of vitamin C, representing 24% of the daily value per 100 g serving.
Like carrots, sweet potatoes are rich in beta-carotene. They are also a good source of vitamin E antioxidants. Beta-carotene is very good for the eyes.
We know that carrots are good for the health of the eyes. Like egg yolks, carrots contain vitamin A and 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. Vitamin A is a component of a protein which is called rhodopsin, which helps the retina to absorb light.
Additionally, carrots are easy to eat on the go. Keep a bag of baby carrots handy for an afternoon or evening snack. Mix them in salads and soups for a nutrition supplement. You can also shred them and add them to the dough to make muffins or pancakes.
The meat is rich in zinc, which has been associated with better long-term eye health. Zinc can help delay vision loss and age-related macular degeneration.
The eye itself contains high levels of zinc, especially in the retina and in the vascular tissues surrounding the retina.
Meats such as chicken breast and pork also contain zinc, but at lower levels than beef.
It contains many vitamins, nutrients, and important minerals. It is extremely good for the health of the eyes. Kale contains antioxidants, lutein, and zeaxanthin, also found in eggs and other foods. These nutrients can help prevent serious eye problems, as well as age-related macular degeneration and cataracts. Lutein and zeaxanthin are not produced in the body, so you must incorporate them into your diet. A serving of 100 grams of kale, which corresponds to about 1½ cups, contains 11.4 mg of lutein. It is recommended to take 10 mg daily. The other vegetables that contain lutein in high quantities are peppers and spinach.
In addition, kale can be turned into chips. Start by washing the leaves, then cut them into small pieces. Mix with olive oil and cook for about 20 minutes, until the cabbage becomes crisp. You can season with a little salt. You can also saute kale for a side dish or serve it in a salad.
Other well-known leafy greens that are healthy foods for the eyes include spinach, kale, and collards.
Water is a vital fluid for life. Therefore, it is also vital to the health of the eyes.
Drinking plenty of water can prevent dehydration, which can reduce the symptoms of dry eye.
Recommended Daily Intake
Current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are as follows:
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg of lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2 mg of copper oxide
Tips for Healthy Eye
It is important that you take care of your eyes. Eating healthy foods for the eyes is not the only way to protect your eyes. Here are other ways to keep your eyes healthy:
- Consult an ophthalmologist every year or two.
- Wear sunglasses outdoors
- Wash your hands before applying contacts
- Wear contact lenses only during the period recommended by the physician or manufacturer
- Also, avoid smoking
- Maintain a healthy weight
- Wear eye protection equipment when playing sports, hobbies, home projects or work-related activities.
- Protect the eyes from computer-related eyes for 20 minutes at something 20 feet away, for 20 seconds
- Manage your blood sugar well
Early treatment of eye health problems can prevent them from getting worse. Therefore if you notice any changes in your eyesight, quickly schedule a meeting with your Ophthalmologist.
Warning Signs for Eye Health
Possible symptoms that a person may have vision problems include:
- Firstly, frequent changes in visual clarity
- Seeing distorted images
- In addition, flashes or floaters in the field of vision
- Reduced peripheral vision
Summary And Conclusion
Citrus fruits are rich in vitamin C, which can help reduce the risk of eye damage related to aging.
Therefore, a varied diet with many fruits, vegetables, and lean proteins is enough to provide most people with the nutrients they need to have healthy eyes.
Not only citrus fruits are foods for healthy eyes, but this article also presents ten different foods you can take to make your eyes healthy. Therefore, go get these foods handy and enjoy maximum eye health.
However, people who cannot get these nutrients from their diet should ask an ophthalmologist for information about eye health supplements.
In addition, people with vision problems or those with a very restrictive diet should consult with an eye care provider about what foods to eat.
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