Food For Your Eye
Are you
eating the foods that are best for your eyes? There's more to eye nutrition
than you might think. Learn which foods boost your eye health and help protect
against sight-threatening diseases. Eating healthy is good for your whole body
— especially your eyes! Here are foods that are great for your eyes!
1. Fish
Fish,
particularly salmon, can be a great food to consume for eye health. Salmon and
other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty
acids can contribute to visual development and the health of the retina in the
back of the eye. They can also help prevent dry eyes. Consider incorporating
fish into your meal plan a few days a week. When buying salmon, choose a
wild-caught version instead of farm-raised salmon. That’s because farm-raised
salmon has more saturated fat and less omega-3s than wild-caught
salmon. Salmon, and most fish, can be grilled or broiled. Try seasoning it with
fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.
2. Carrots
You've
probably heard that carrots and other orange-colored fruits and vegetables
promote eye health and protect vision, and it's true. Beta-carotene, a type
of vitamin A that gives these foods their orange hue, helps the
retina and other parts of the eye to function smoothly. But eating your way to
good eyesight isn't only about beta-carotene. Though their connection to vision
isn't as well-known, several other vitamins and minerals are essential for
healthy eyes. Make these five foods a staple of your diet to keep your peepers
in tip-top shape.
3.
Eggs
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.
Zinc contributes to the health of the retina. The retina is the back
of the eye. Zinc also helps eyes see at night. Eggs are extremely versatile and
can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by
hard-boiling them. Try them in salads and sandwiches. You can even eat a
hardboiled egg for a snack.
4.
Leafy
Greens
Spinach,
kale and collard greens, to name a few, are full
of luteinand zeaxanthin, plant pigments that can help stem the
development of macular degeneration and cataracts. Broccoli, peas and avocados
are also good sources of this powerful antioxidant duo.
5.
Dairy
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. Dairy from grass-fed cows provides the most
benefits.Dairy can be consumed throughout your day. You can drink a glass with
a meal or enjoy it in coffee and tea, or breakfast cereal. Yogurt is a healthy
option for breakfast or as a snack.
6. Citrus
Fruits and Berries
Oranges,
grapefruits, lemons and berries are high in vitamin C, which may reduce the
risk of cataracts and macular degeneration. 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. It can combat the development of cataracts, and in combination with
other vitamins and nutrients, age-related macular degeneration.
It’s
important that you take care of your eyes on a regular
basis to maintain eye health. Include these healthy foods in your regular diet
and your eyes will be thankful.
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