Healthy Foods for Healthy Eyes

In this busy crowd of work, we ignore the important thing to maintain our eyesight, “No eye, No Work”. So, for good eyesight, a well-balanced diet is required to contain vegetables, proteins, omega 3 fatty acids, and micronutrients. Introducing a healthy lifestyle and food habits lowers the risk of eye health problems. According to the study, zinc, copper, omega 3 fatty acids, vitamin C, vitamin E, beta carotene, copper, lutein, zeaxanthin is vital for eyesight.

Let’s see, which food can help us in our sight.

1. Green leafy vegetable

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

• Spinach
• Kale

2. Nuts and Pulses

Nuts are also rich in omega-3 fatty acids and also contain a high level of vitamin E.

It includes:

• Walnuts
• Almonds
• Cashews
• Peanuts
• Lentils

3. Fish

Many fish are rich sources of omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids contribute to visual development. They can also help prevent dry eyes.

The fish that contains the most beneficial levels of omega-3 include:

• Tuna
• Salmon
• Sardines

4. Seeds

Like nuts and legumes, seeds are high in omega-3 and are a rich source of vitamin E.

• Chia seeds
• Flax seeds
• Hemp seeds

5. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant.

Vitamin C-rich citrus fruits include:

• Lemons
• Oranges
• Grapefruits
• Tomatoes

6. Dairy

Dairy products such as milk and yogurt contain vitamin A as well as the mineral zinc. This important mineral helps with night vision as well as the prevention of cataracts.

7. Eggs

Egg yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc also helps the eyes see at night.

8. Carrots & Sweet Potatoes

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

9. Red Meat

Red meat is rich in zinc, which is better for long-term eye health. Meats such as chicken breast and loin also contain zinc, but are lower than red meat.

10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Overview

As you know, if you don’t take care of your eyes, then you will need spectacles, lenses, power glasses, etc.