Food and health are strongly interconnected. This fact can be proved by numerous food-related researches held across the globe. There is evidence that supports the idea of minerals and vitamins (present in various foods) helps the human body to enhance and protect vision for the long haul.

Several experts continually have been insisting people to eat a well-balanced diet. They emphasize an intake of fruits and vegetables but at the same time ask you to keep the intake of saturated fats and sugar low.

Only vitamins are not necessary for a healthy vision. With vitamins, it’s essential to consume adequate amounts of minerals and nutrients too. Our eyes also require some amount of fatty acids to ensure proper moisture inside the eyes.

When it comes to vision, ACE is the acronym used for Vitamin A, C, and E, which are vital for maintaining a healthy eye.

• Vitamin A: Carrots, dairy products, kale, spinach, egg yolks

• Vitamin C: Citrus fruits (especially kiwi fruit) and juices, broccoli, potatoes, green peppers

• Vitamin E: Eggs, whole grains, vegetable oils, sunflower seeds

• Zinc: Meat, poultry, fish, whole grains, dairy products

• Fatty acids: Cold-water fish, such as salmon, mackerel, and rainbow trout; sunflower oil, corn oil

• Lutein: Spinach, corn, kale, broccoli, Brussels sprouts

Carrots

Carrots are an incredible herb, which is useful in protecting your current vision. These portable vegetables are rich in Vitamin A. Several studies have shown that a combination of ACE vitamins is essential in reducing the impact of Age-related macular degeneration (AMD) and cataracts.

You must ensure to add carrots to your snacks or in a salad while taking lunch or dinner to assure the required consumption of vitamin A.

Bell Peppers

Bright colored bell peppers are a powerhouse of nutrition. They are so high with nutrition’s that they can assist in reducing the risk of age-related macular degeneration and prostate cancer. It provides us with a significant amount of Vitamin A, C. Additionally bell peppers are low in calories and are fat-free hence they are of no harm. In fact, bell peppers fill you up fast and consequently are helpful in curbing your hunger.

Spinach

Green and leafy spinach’s are rich in Vitamin C, lutein, zeaxanthin and beta-carotene. They are most effective in preventing our eyes from harmful UV rays as they act as the perfect natural sunscreen for the eyes. Spinach can be included in the salads too.

Citrus Fruits

Vitamin C is present in abundance in the citrus fruits, and this vitamin is essential for human eyes and brain. Vitamin C acts as an antioxidant and supports in staving off the progress of cataracts and AMD to assures precise eye function. The retina is considered to be a part of the central nervous system, and vitamin C helps its proper functioning.

Nuts

Nuts are ready to eat snack food item, which is rich in Vitamin E. Almonds, in particular, are extremely rich in vitamin E. They are also a prominent source of unsaturated fats and protein, which adds on to your mission of pertaining a healthy diet.