A healthy and well-balanced diet is always desired to be physically fit, and when it comes to taking care of your eyes, healthy diet becomes a key factor. Your food habit matters significantly in reducing the risk for various eye conditions. Therefore, you should know about the best foods that are good for your eyes and try to include them in your daily diet.
A healthy diet for the eyes:
Several eye problems could arise out of the deficiency of nutrients, vitamins, and minerals in your body. You can avoid the risk of the eye conditions like cloudy or blurry vision, age-related macular degeneration, poor night vision, glaucoma, and dry eye if you just focus on your diet. Experts also emphasize on the healthy diet to maintain a good vision.
Key nutrients for Eye Care:
If you are looking for the diet that specifically focuses on the improvement of eyes’ health then your diet must have some essential nutrients and antioxidants such as:
- Vitamins A, C, and E
- Beta-carotene
- Lutein
- Protein
- Omega-3 fatty acids
- Zinc and other minerals
A well-balanced diet includes a variety of proteins, dairy products, dry fruits, cereals, and vegetables. One should try to keep that variety by incorporating many types of foods. Here are some of the best foods that improve your eyesight and you would love to eat them too.
Green leafy vegetable:
Green leafy vegetables like spinach, kale, broccoli and collard greens are a good source of carotenoids lutein and zeaxanthin that are very beneficial for your eyes. These nutrients are helpful in improving and protecting your central vision. They also have antioxidant elements that act like a natural sunscreen for the eyes and protect them from harmful UV rays.
Fish:
Fish, particularly salmon and tuna, are a great source of omega-3s or omega-3 fatty acids that play a key role in the visual development and retina’s health. These nutrients provide structural support to cell membranes. Experts suggest eating these fish regularly can help you avoid the risk of macular degeneration. Fish is included among the best foods that are good for your eyes and you can eat such seafood in all seasons.
Carrots:
Carrot is a good source of vitamin A, C, and E that are always desired to maintain good eyesight and elevate eyes’ health. It also has beta-carotene that helps your eyes by preventing infection and redness. You can either eat the raw carrots or drink carrot juice regularly to reduce the impact of age-related macular degeneration and cataracts.
Eggs:
Eggs have a lot of health benefits and you should not miss it in your regular diet. Egg’s yolk contains lutein, zinc, vitamin A and zeaxanthin that help you reduce macular degeneration and risk for cataracts. Its zinc is helpful to improve the health of the retina. Eggs are considered a good product for the breakfast or you can take them in salads and sandwiches.
Citrus fruits and berries:
Fruits should be an integral part of your daily diet. Try to take fruits like oranges, grapefruits, and lemons that are a good source of vitamin C to lower the risk of cataracts and macular degeneration. Berries should also be included in your diet as they have potential antioxidants to improve the overall eye health. The soluble fiber pectin available in berries can lower cholesterol.
Nuts:
Nuts like pistachios, hazelnuts, peanuts, walnuts, almonds are an excellent source of omega-3 fatty acids and vitamin E. these nutrients are helpful in boosting eye health. Also, nuts are among the best foods that are good for your eyes, as they are high in calories that can help you prevent age-related macular degeneration.
