Foods for healthy eyes
In this post I am here going to discuss about the foods for healthy eyes that which foods to be eaten for keeping your eyes healthier and attractive. Mostly people think that falling eyesight is an inevitable process that comes from aging and eye stress. A healthy lifestyle can reduce eye-health problems.
Health Issues with Eyes
The problems that a person with a normal eye may face are:
- Wrinkles round the eyes
- Dark circles
- Eyesight weakness
In the year 2001, the Age-Related Eye Disease Study (AREDS) found that due to aging certain nutrients i.e., Zinc, Copper, Vitamin-C, Vitamin-E, and beta carotene may reduce the eye health by 25%.
Top Ten 10 foods for healthy eyes
The AREDS report support the following nutrients to be eaten for having a good eye-health.
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:
- chia seeds
- flax seeds
- hemp seeds
Many fish are rich sources of omega-3 fatty acids.
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:
- Brazil nuts
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
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.
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
Leafy green vegetables
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:
Drinking Water as foods for healthy eyes
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.
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and muscular degeneration.
The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.
Reference: Medical News Today