Are you searching for healthy foods that fulfill your needs for vitamins & Nutrients to maintain good eyesight? You have come to the right place. There are many vitamins & nutrients required to maintain your eye health while each having its benefits. Research suggests that having a sufficient amount of nutrients, vitamins and antioxidants may reduce the risk of macular degeneration and cataracts. Specific vitamins have a different role; for example, vitamin C prevents glaucoma, and vitamin A reduces the chances of blindness and improves your vision.
Here’s what you can eat to fulfill the need for specific vitamins & Nutrients?
Vitamin A: Vitamin A is extremely important to promote good vision and overall functionality. It protects against dry eyes and night blindness. Eggs contain several eye-friendly antioxidants especially vitamin A and zeaxanthin, that protect against UV radiation from the sun. You should consider adding eggs in your diet to fulfill your need for vitamin A. You can also eat sweet potatoes, pumpkins, bell peppers, and leafy green vegetables as they are an excellent source for vitamin A.
Vitamin C: The deficiency of vitamin C can increase the chance of eye diseases such as cataracts and macular degeneration. To fulfill the needs for vitamin C, you should start eating foods that are rich in vitamin C such as tomatoes, carrots, strawberries, corn, carrot, and pumpkin. These fruits and vegetables having orange, yellow and red pigments can help in reducing the risk of eye diseases.
Vitamin E: Nuts and seeds such as pecans, almonds, and sunflower seeds are the great sources of vitamin E. You should never skip eating a handful of nuts and seeds daily as these nuts work as great antioxidants which are perfect for your vision.
Riboflavin: Riboflavin is also good for maintaining good eyesight. Prolonged deficiency of riboflavin can cause cataracts and related eye diseases. Thus, you should include milk, oats, yogurt, fortified cereals and beef in your diet as these foods contain a high amount of riboflavin.
Omega-3 Fatty Acids: Omega-3 fatty acids are considered as one of the types of polyunsaturated fat which have many anti-inflammatory properties to protect against diabetic retinopathy (DR). If you are looking for foods that can fulfill your needs for Omega-3 fatty acids, then you should eat fish, chia seeds, nuts, seeds, and flaxseeds. Omega-3 fatty acids are also available in cooking oils including olive and canola oil.
Zinc: You may get a risk of developing night blindness and even the advanced AMD if you have a deficiency of zinc. Food sources such as beef, crab. turkey, oysters, etc. should be added in the diet to fulfill your body requirement for zinc and ensure better vision.
Now, if you suspect you are skipping any of these vitamins and nutrients in your diet, then starting considering them from today. However, all these vitamins are not just needed for better eyesight but they are beneficial for your overall health.