Healthy eyes are a result of what you don’t eat as well as of the food that you eat in your daily diet. There are many food items inclusive of vegetables and fruits, which are highly nutritious and vitamins, useful for sustaining the healthy vision.
A healthy diet is essential for overall eye health. In fact, the sources of such nutrition lie in a balanced diet, which inevitably comprises of nuts, vegetables, fish, and fruits. Most of us are well aware of the fact that carrots are the best food that helps our eyes be strong at vision with beta-carotene. However, the answer to healthy eyesight is not only carrots. There are several varieties of fruits that can be consumed to improve and sustain an excellent vision.
Oranges
Orange, being a citrus fruit is rich in vitamin C, which may support in enhancing the health of the eye tissues. According to a study on Age-Related Eye Diseases by National Eye Institute, vitamin C is likely to regenerate other vital antioxidants as well such as vitamin E.
In fact, all citrus fruits such as tangerines, lemons, and grapefruits are rich in vitamin C, which is critical for eye health. There exist antioxidants in these fruits, and it is successful in preventing cataracts and AMD.
Avocado
Avocado is one of the rarely consumed fruit amongst people. However, it is extremely rich in vitamins C and E and also lutein. These three ingredients of the fruit are highly supportive for healthy vision. Several studies around Adult Macular Degeneration (AMD) have suggested that vitamin E when combined with vitamin C and other significant nutrients such as zinc, beta-carotene can to an extent slow down the rise of AMD at early stages.
Blueberries
Most of us consume blueberries due to their richness in antioxidants, which helps in detoxifying the body. However, this is not the only benefit that Blueberries furnish us with; they are a full pack of eye wellness.
As per a study by Tufts University, consumption of blueberries assists in reducing the risk of glaucoma, cancer, cataracts, heart disease, and other chronic conditions. They are also rich in pectin (a soluble fiber) which helps in lowering the cholesterol level.
Note: Blueberries can last for a week if stored in a closed container in the fridge. As they are highly delicate fruits, it’s recommended to wash them only when you are ready to consume them. Just clean them and pop them in your mouth or you can also add them to cereal or yogurt.
Tomatoes
They are known to be rich in lutein, zeaxanthin. However, along with vitamins A and C, tomatoes also contain a nutrient called lycopene which also contributes to good eye health. Lycopene is efficient in preventing free radical damage or any light-induced damages to the retina. With this said, there are several studies which have found that people with higher levels of lycopene have lower levels of macular degeneration.
You Can Also Refer To the Sources:
https://www.ncbi.nlm.nih.gov/pubmed/21508112
https://www.ncbi.nlm.nih.gov/pubmed/16075680
https://www.allaboutvision.com/teens/nutrition.htm
http://goodvisionforlife.com.au/better-vision/nutrition-2/#loaded