12 Best Foods To Boost Your Eye Health To Eat Regularly
Eating a healthy diet is important for your whole body, but some foods are particularly beneficial for your eyes. Today In this Article we will let you know 12 Best Foods To Boost Your Eye Health To Eat Regularly.
These foods are packed with nutrients that act like tiny shields and defenders for your vision.
For you to have a Healthy eye you must make sure that your food is rich in Omega-3 Fatty Acids (DHA) mainly found in fatty fish like salmon and tuna. Lutein and Zeaxanthin a type of antioxidant abundant in leafy green vegetables like kale and spinach. Vitamin A, Vitamin C, and Zinc.
Now if you are interested in knowing what Food contains all these, Here are the top 12 foods that you should include in your diet for a Healthy and Bright eye.
On Number 1 we have Fatty Fish:
they are Rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which is essential for retinal function and development. Studies have shown that omega-3s can help protect against dry eye and age-related macular degeneration (AMD). So if you your eyes are feeling Dry and Have difficulty in functioning well it’s a sign for you to include fatty Fish in your diet.
Some of the Fatty Fish are Mackerel, Salmon, Herring, Sardines and Anchovies.
On number 2 we have Leafy Green Vegetables:
the Macula, part of your eye responsible for central vision needs loads of Antioxidants to function well. Hence it is time for you to load on kale, spinach, and collard greens. These veggies are packed with lutein and zeaxanthin, antioxidants that concentrate in. which further may help reduce the risk of AMD and cataracts.
On number 3 we have Carrots:
This Fruit is quite popular for eye health. While not necessarily the best eye food (they do not improve night vision), carrots contain beta-carotene, which is converted to vitamin A in the body. Vitamin A helps maintain a healthy cornea, the outer surface of the eye. Hence to an extent, it is good for your eyes because even though it doesn’t treat your night vision still it can help you to maintain the health of the Cornea.
On number 4 we have Eggs. They are a good source of lutein and zeaxanthin, along with zinc, and by now you must know how important these three are in maintaining your Eye health. These three also help you with your Night Vision. Hence You can say Egg does have a magical source of eye health.
On number 5 we have Citrus Fruits:
as mentioned already Vitamin C is necessary for eye health because they are an antioxidant that helps protect your eye cells from damage but along with that, they may also help reduce the risk of cataracts and AMD. Citrus fruits like oranges, grapefruits, and tangerines are excellent sources of vitamin C.
Number 6 is Beef:
Yes, if you are non-vegetarian Beef is an excellent source of zinc. which is important for maintaining healthy night vision and helps transport vitamin A from the liver to the retina. So be happy and have some Steak tonight.
Number 7 is none other than Sweet Potatoes:
Like its name, they are loaded with beta-carotene, which your body converts into vitamin A, a nutrient essential for maintaining good vision. Vitamin A helps the eye absorb light and is necessary for night vision. So next time you see them in the market grab them and have them roasted or boiled. Believe me, they taste much better than medicine which you will need if you do not take care of your eyes from now on.
[Watch the Video to understand Better 👉12 Best Foods To Boost Your Eye Health to Eat Regularly]
On Number 8 we have Bell Peppers:
Bell peppers are another excellent source of vitamin C and contain lutein and zeaxanthin. It does not matter what color you go for. If it’s a Bell pepper it will have lutein and zeaxanthin, the anti-oxidant necessary for your eye health.
Next On number 9 we have Nuts and Seeds:
Nuts and seeds, particularly almonds, walnuts, flaxseeds, and sunflower seeds, are rich in omega-3 fatty acids and vitamin E, an antioxidant that may help protect against AMD. So next time when you are snacking, instead of eating Junk food why not opt for Tasty and crunchy Nuts and seeds such as Almonds, Fox nuts, and Melon seeds?
On Number 10 we have Broccoli:
Broccoli is a champion for your eyes in a few ways! It contains lutein and zeaxanthin, those same antioxidant fighters you find in leafy greens, which protect your central vision. But broccoli also boasts a superhero called Indole-3-carbinol. This compound is like a shield for your eyes, helping to protect them from age-related macular degeneration (AMD), a disease that can cause blurry vision.
Next on number 11, we have Avocados:
Think of avocados as creamy eye protectors! They are another source of lutein and zeaxanthin, the antioxidant duo. But avocados also add vitamin E to the mix. Vitamin E is another antioxidant that acts as a shield for your eyes, helping to prevent AMD. On top of that, avocados are full of healthy fats, which are important for overall health and may contribute to eye health as well.
[Watch the Video to understand Better 👉12 Best Foods To Boost Your Eye Health to Eat Regularly]
Lastly, we have Tomatoes on this list:
Tomatoes are all-stars for containing lycopene, a superhero with a different coloured cape! Lycopene is an antioxidant like lutein and zeaxanthin, but it has a reddish colour. This fighter helps protect your eyes from AMD, just like its fellow antioxidants. So next time you enjoy a delicious tomato sauce or juicy tomato salad, you are giving your eyes a little superhero boost!
Apart from the listed Food you have to make sure to keep your eyes hydrated all the time, which you can do by drinking at least 8 glasses of water daily.
Now here is the Recommended daily intake suggested by the AAO to slow the progression of eye disease, are:
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2 mg of copper oxide
And here are some Additional eye health tips
- Always wear sunglasses outside, since excessive sun exposure can cause cataracts
- If you are Somone who smokes keep in mind Smoking kills you in every possible way. So maybe it’s time for you to stop smoking
- if there is a family history of eye disease get regular eye exams and checkups.
- Always make sure to wear eye protection when working with possible eye irritants or dangerous chemicals
- Do not touch your Contacts without washing hands in particular do not even touch your face if your hand is not washed properly.
- protect eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds.
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