Have you given a serious thought to the foods you eat and how they help different parts of your body? Are you eating foods that boost your vision and eye health? You should keep in mind that there is a lot more to eye nutrition that eating carrots. There are many other foods that enhance eye health and protect against various diseases that threaten your sight. Here is a look at the top 6 foods that help your vision and promote healthy eyes.
Cold water fish like mackerel, tuna, salmon and sardines are packed with omega 3 fatty acids. These healthy fats may help protect your eyes against not just macular degeneration but also cataracts and prevent dry eyes. If you want to improve your eye health with the foods that you eat, you should definitely add these fish to your regular diet.
If you do not eat seafood, you should take fish oil supplements or vegetarian supplements that contain flaxseed oil and black currant seed. These give you a good supply of omega-3s. Fatty fish are good for your overall health. So by adding them to your regular diet, you ensure that your body gets important nutrients that they are rich in to benefit your overall health and prevent various diseases and illnesses.
2. Green, Leafy Veggies
Collard greens, kale and spinach, to name a few, are veggies that are rich in zeaxanthin and lutein, which are plant pigments that can help in preventing the development of cataracts and macular degeneration. According to studies, boosting the levels of these pigments can protect your eyes against age-related blindness. These powerful antioxidants are also present in avocados, broccoli and peas.
You should make sure that you have a stock of these veggies at home if you want to start eating foods that have a positive effect on your eyes. Get a 100 gram serving of spinach every other day – you can steam it with hot meals or add it raw to salads.
Why are oranges good for your eyes? Well, because they are packed with Vitamin C. According to study, women who took a Vitamin supplement for 10 years or more were found to experience a decrease of 64% in the risk of developing cataracts. You should definitely increase your Vitamin C intake if you want healthy peepers and keep problems that threaten your vision at bay.
You should make sure that you eat plenty of oranges as well as other fruits and veggies that are rich in Vitamin C such as red peppers and tomatoes every day. You can drink fresh lemon juice every day to get the Vitamin C that you need and other essential nutrients that do your health a world of good.
4. Dark Berries
Did you know that eating dark berries can improve your night vision? Pilots in the Second World War ate bilberries to improve their sight during night missions. This is a great reason to start eating loads of dark berries. Studies have found that dark berries such as blackberries and bilberries are rich in anthocyanins which are known to slow down and prevent blindness caused by cataracts and macular degeneration. These berries also help in strengthening capillaries that deliver nutrients and blood to the eye.
To make sure that you get a good dose of the goodness that dark berries offer, you should sprinkle a handful of them on your breakfast cereal on a daily basis or make a dark berry smoothie in the mornings. Other berries rich in Vitamin C are also good fruits to include in your diet, so you can make sure that your eyes are always in great condition and your vision never deteriorates.
[ Read: How To Keep Eyes Healthy ]
This delicious nut is loaded with Vitamin E, which according to research, which can help in protecting your eyes from drastic free radical damage. This means that cells in the body are protected from oxidation which may play a role in reducing age-related macular degeneration and slowing the progression of cataracts caused by UV exposure.
Make sure that you get the benefits that almonds have to offer by eating them whole as snacks during the day. You can also sprinkle a handful of chopped almonds on your morning breakfast cereal. Apart from keeping your eyes healthy, these healthy nuts have many benefits for overall health.
From black-eyed peas to lentils, the humble legume is an excellent source of zinc and flavonoids. Zinc is an important mineral for immune health, and it also enables Vitamin A to travel to the eye from the liver so that this vital nutrient can be used to protect the retina. Additionally, a deficiency in zinc may be one of the causes of night blindness. These are important reasons to include legumes in your regular diet.
You should start eating healthier snacks like homemade chickpea hummus. You can also add lentils to soups, stews and curries and a number of different types of beans to salads. This way, you can increase the amount of zinc that your body gets and keep your vision as sharp as you can. Make sure that you start including more legumes to your regular diet and gain all the benefits it has to offer your eyes and vision.
Add these six foods to your regular diet to help your vision. You can prevent a number of eye-related problems and also improve your overall health. They are delicious and filled with goodness, so make sure that you include them on your next shopping list.