When we talk about staying healthy, we mostly focus on heart, bones, and brain. But for healthy ageing, we also require our eyes to be fit and healthy. With ageing, different problems ail our eyes, such as loss of vision, cataract, macular degeneration and night vision problems. There are several nutrients, which help to protect our eyes, such as beta-carotene, vitamin C, omega 3 fatty acids, and vitamin E. Here are some foods that are easily available and are beneficial for eyes.
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Carrots have beta-carotene as its major ingredient. It helps to diminish the chances of macular degeneration and cataract. Carrots can easily be used in salads, soups and as a side veggie with dinner or lunch.
Dark green veggies such as lettuce, spinach or collard green contain lutein, which prevents cell damage. Lutein is present in the back part of our eyes. Keeping leafy vegetables as a part of your diet would protect retina from being destroyed. Green veggies are a great base for all sorts of salad.
Sweet potatoes are a super side starch with dinner, and if baked with small amounts of oil, make scrumptious homemade fries. Orange colour fruits and veggies get the colour from beta-carotene, which helps in maintaining healthy eyesight. Eating apricots and pumpkin can also help a lot in brightening of your eyes.
Sardines, tuna, mackerel and salmon, are some of the fishes that are extremely rich in omega 3 fatty acids. They help in protecting tiny blood vessels present in the eyes. Fish can also prevent inflammation of the eyes. According to the analysis in Archives of Ophthalmology, women whose diet is rich in omega-3 fatty acids (commonly found in fish) are at significantly lower risk of developing age-related macular degeneration.
Eggs are an important source of zeaxanthin, lutein, vitamin B12, vitamin D, vitamin A, which help in protecting your eyes from ultraviolet rays and age-related degeneration. A research by the National Institutes of Health, USA, shows that people who eat eggs every day have less risk of developing cataract.
Broccoli can keep heart and cancer diseases away from you, but it can protect your eyes as well. It has nutrients, which reduce the problems related to macular degeneration and loss of vision.
Wheat germ is the most vitamin and mineral rich part of the wheat kernel. It helps in decreasing the development of cataract and macular degeneration. Another food that is good for eyes, is almonds. They are a great source of vitamin E, which helps in keeping your eyes healthy. One handful (an ounce) provides about half of your daily dose of vitamin E.
Beans ranging from kidney beans to chick peas and lentils, are a great source of zinc. They help to get vitamin A from the liver to the retina for eye-protective melanin production. Proper amounts of zinc, helps with night vision and cataract prevention. Zinc is also present in beef and poultry.
Eat Healthy Always!
When it comes to the health of our eyes avoid trans fats and eat healthier, it will benefit your eyes in every way. At the end of the day, a diet, which is rich in veggies, fruits, meat and fish, and whole grain would benefit your body in every way. Eating fresh and healthy food helps in gaining healthy eyes with good and long-lasting vision.