Sure, carrots top this list of the best foods to eat for healthy eyes! Carrots don’t give you night vision, of course, but the beta-carotene will help lower your risk of both cataracts and macular degeneration.
Like any other oily fish, such as sardines, salmon is an excellent source of omega-3 fatty acids. It reduces the risk of macular degeneration by 38% and helps treat dry eye disease.
Kale, spinach, and other leafy greens are packed with the antioxidants, zeaxanthin and lutein. Leafy greens absorb blue light, which is especially harmful to the retina. They also help your eyes to detect contrast better and keep your vision good in both the long and short term.
A yellow corn is rich in zeaxanthin and lutein, with only ½ a cup of cooked corn providing you with plenty of every nutrient to keep your eyes healthy. Consuming corn on a regular basis lowers the risks of cataracts and helps prevent the loss of yellow pigments in the eyes.
Perhaps, you have never even considered eating ostrich for healthy eyes, but it’s rich in zinc that helps the eyes stay healthy and lowers the risk of macular degeneration. Moreover, ostrich contains less than a third of the amount of fat in a lean beef, and much lower in cholesterol than chicken and other red meats.
The major reason why olive oil is so beneficial to your eyes is that it helps your body absorb nutrients from the other foods that can help keep your eyes healthy. So, drizzle olive oil over your mixed salad to absorb all of the nutrients from the tomatoes and leafy greens, and cook your sweet potatoes and meat in olive oil to get the most nutrients.
One of the best and tasty foods to eat for healthy eyes is turkey. It is rich in both the B-vitamin niacin and zinc and it is incredibly versatile. You can use it as a substitute for both beef and chicken. Plus, turkey is often more reasonably priced.
Tomatoes are packed with carotenoids, including lycopene. Lycopene helps prevent light-induced damage and the Vitamin C found in tomatoes helps to protect your vision. Tomatoes are also rich in vitamins, minerals and fiber.
Finally, the last great food to eat for healthy eyes is sweet potatoes. It’s the beta-carotene you have to thank for helping to keep your eyes healthy when you eat sweet potatoes. I like sweet potatoes since they are very versatile. You can mash them, roast them, or even make them into chips and fries!
Eat regularly spinach along with other green vegetables such as kale, Swiss chard, turnip, mustard laves and collard greens to significantly improve your eyesight. Spinach contains a lot of nutrients such as Vitamin A, lutein and zeaxanthin, which are good for the eyes. Vitamin A helps protect the cornea, while lutein protects the eye from ultraviolet light and zeaxanthin contributes toward visual development. The best way to consume spinach is to have a glass of fresh spinach juice on an empty stomach in the morning. It can also be consumed as a side dish, in salad form, or sautéed.
Blueberries should be consumed regularly to enjoy better eye sight. Blueberries support healthy eye function through its antioxidant, anti-inflammatory, collagen stabilizing, vasoprotective, and rhodopsin regenerating properties. Regular consumption of blueberries improves the vision of your eyes. It also prevents weak eyesight and strengthens blood vessels in the back of the eye. At the same time blueberries contain anthocyanins, which help to lower down both high blood pressure level and inflammation and also prevent blockages to the arteries that feed oxygen to the retina. Along with blueberries, you must also eat blackberries, mulberries, cranberries, and bilberries.
Peppers are one of the richest sources of vitamins A and C. While vitamin A helps to preserve eyesight, vitamin C protects the eyes against cataracts. At the same time, peppers are also rich in vitamin B6, lutein and zeaxanthin, beta-carotene and lycopene. All these nutrients are essential for maintaining the overall health of the eyes. To include peppers in your diet, you can grill, stuff, steam, bake, and stir-fry them. You can also eat them in raw form after making a healthy salad plate.
contain a good amount of omega-3 fatty acids which play an important role in maintaining the overall health of the eyes. Also walnuts contain antioxidants, zinc and vitamin E, which work to combat inflammation and preserve cardiovascular health. Along with walnuts, you can also consume other types of nuts such as almonds, hazelnuts, pecans and peanuts. Eating a handful of walnuts daily can greatly improve the health of your eyes and keep it protected from many different kinds of vision problems.
They contain lutein and helps to prevent macular degeneration and cataracts and slow age-related eye diseases. It also contains other important eye nutrients such as beta-carotene, vitamin C, vitamin B6 and vitamin E which are essential to enjoy good eyesight and to protect the eyes from oxidative stress damage leading to poor vision. You can eat avocado as it is or else you can add it to salads, salsa, soups or sandwiches.
contains a good amount of vitamin B2. Deficiency of vitamin B2 can make the eyes highly sensitive to light which can cause inflammation, blurred vision and ocular fatigue. At the same time vitamin B2 prevents cataracts or delays their progress. It also contains powerful phyto-chemical antioxidants such as lutein and zeaxanthin, and Vitamin A which are essential for healthy eye-sight. The fleshy flower heads, stalks and leaves of broccoli can be used in different manners. To get benefited from the nutrients present in broccoli, try to consume the tender broccoli heads in raw or salad form.