The addition of foods for eye health to your diet can do wonders for you. Taking care of your eyes doesn’t have to be difficult! If you are looking to improve your vision or the overall condition of your eyes, you might want to eat more of the following foods!
Foods For Eye Health | 11 Important Foods to Add to Your Diet
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Most people know eating carrots is good for eye health. Remember your parents telling you children to finish their carrots to always have clear eyes? It turns out, they have been doing this for good reason! Carrots truly are great for eye health. This is because of the beta-carotene they contain. This is a type of vitamin A, which aids the smooth functioning of the retina and other parts of the eye.
2. Leafy Green Vegetables
Leafy green veggies are great antioxidants. Moreover, lutein is an antioxidant property important in maintaining eye health. Antioxidants help prevent the development of eye conditions such as cataracts and macular degeneration. Lutein is a plant-based antioxidant which protects the eyes and even skin. Fruits and vegetables are foods rich in lutein. This includes leafy greens such as kale, spinach, and yellow carrots. Lutein helps reduce the risk of eye problems and maintain healthy eyes. Green leafy vegetables are not only healthy for your waistline, they’re also healthy for your eyes.
3. Raw Red Bell Peppers
Red bell peppers are good for eye health because of the amount of vitamin C they contain. It turns out, they are an even greater source of vitamin C than some citrus fruits! However, it is best to eat red bell peppers raw because of how heat can degrade vitamin C. Additionally, vitamin C is important for eye health since it helps with maintaining the eye’s blood vessels, reducing the risk of developing cataracts.
4. Sunflower Seeds and Nuts
A mere ounce of sunflower seeds and several types of nuts already contains half of your RDA (Recommended Dietary Allowance) for vitamin E. A regular healthy dose of vitamin E helps prevent macular degeneration. Additionally, vitamin E helps deter the progression of existing age-related macular degeneration.
Salmon and other cold water fish (tuna and trout, among others) are abundant in omega-3 fatty acids. This can help protect and maintain eye health. Among the conditions that salmon can help fight are cataracts, dry eyes, glaucoma, and macular degeneration.
6. Black Currants
Black currants are an optimal source of anthocyanins, which work wonders on your eye health. Anthocyanins are chock-full of antioxidants that help with everything from neutralizing free radicals that can degrade your vision, to boosting cellular turnover and reducing inflammation.
Eggs, particularly egg yolk, contain both lutein and zeaxanthin. These amino acids, in addition to the mineral zinc, are beneficial in lowering your risk of macular degeneration. This condition involves age-related degradation of sight beginning with your central vision. Lutein is an antioxidant which can help fight free radicals related to this degradation.
8. Citrus Fruits and Berries
It is no secret that citrus fruits and berries contain large amounts of vitamin C and others. It is because of this that doctors often recommend the addition of these fruits to your diet to help with eye health and avoid eye diseases. Moreover, vitamin C can help maintain healthy blood vessels and also maintain eye pressure.
9. Whole Grains
Whole grains are great sources of complex carbohydrates, while having a low glycemic index. Maintaining good overall blood sugar levels help prevent both cataracts and macular degeneration.
Legumes are great for eye health because they contain healthy amounts of bioflavonoids as well as zinc. This can help protect the retina and also prevents the occurrence of macular degeneration as well as cataracts.
11. Lean Beef
Lean beef is great for your eyes! However, it is important to note that beef is only good for you when consumed in moderation. Moreover, beef contains a lot of zinc. This particular mineral is important because it brings vitamin A from your liver to your retina. Components in your retina make use of vitamin A to produce melanin, a protective pigment.
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Learn and enjoy this green smoothie recipe which can boost your eye health!
Avoid the risk of vision loss. As early as now, care for your eyes by incorporating plant-based foods into your diet, especially carrots, which are rich in beta carotene. There are many different foods for eye health you can consume to deter the development of eye diseases. These foods, especially dark leafy greens, are good sources for nutrients that are also beneficial to your general health. Plus, it’s quite accessible and easy to squeeze into your diet. Given this, we hope you take the necessary steps towards taking better care of your eyes!
Have you been trying to add more foods for eye health in your diet? Share your experience with us in the comments below!
Editor’s Note: This post was originally published on April 20, 2018 and has been updated for quality and relevancy.