To maintain healthy vision you must eat foods that contain nutrients that nourish your eye cells and prevent vision loss. Nutrients especially essential for maintaining the optimal health of your eye include beta-carotene, vitamins C and E, zinc, antioxidants such as zeaxanthin and lutein and omega-3 fats.
Hence, to protect your eyesight your daily diet should contain these nutrients in the appropriate amounts.Although a balanced diet can easily meet the specific nutritional needs of your eyes, to lower the risk of eye problems especially age-related vision loss, it is advisable to consume the following foods frequently.
8 Best Foods For Better Eyesight
Carrots
Carrot is the best known food for maintaining healthy vision. Beta-carotene found in carrot helps in strengthening eyesight. It helps in preventing degeneration of retinal cells, which is a common cause of vision loss.
Leafy Greens
Leafy greens such as spinach, turnip green, romaine lettuce, collard greens and kale are excellent sources of two antioxidant compounds called zeaxanthin and lutein. Studies have shown that these powerful antioxidants help in lowering risk of age-related macular degeneration, which is a leading cause of vision loss in elderly people. They may even reduce risk of cataracts.
Oranges
Oranges are best known for their high vitamin C content that protects against development of cataracts and macular degeneration. Moreover, they are modest sources of the eye-friendly nutrients beta-carotene, lutein and zeaxanthin.
Bilberry
In the folk medicines of Europe bilberry is widely used for improving vision. Antioxidants called anthocyanosides present in the berries prevent damage to the retina. Bilberry is also an excellent source of vitamin C. Adding bilberry to your diet can protect you from cataracts, glaucoma and macular degeneration.
Egg
Egg contains moderate amount of the eye-friendly nutrients zeaxanthin and lutein. In addition, it also contains vitamin A, which prevents night blindness and reduces risk of dry eyes, cataracts and macular degeneration.
Fatty Fish
Fish oil is a rich source of omega-3 fatty acids that help in maintaining the natural lubrication of the eyes. Deficiency of these essential fats leads to dry eyes. They also help in reducing risk of age-related macular degeneration.
Oyster
Oyster is one of the best sources of zinc, which is essential for the synthesis of the eye pigment. Along with vitamin A, your eyes need zinc to improve vision during the night. Adding adequate amount of zinc to the diet helps in lowering risk of macular degeneration.
Almonds
Almonds provide vitamin E that protects the eye tissues from the free-radical induced damage. Vitamin E, according to studies, inhibits age-related macular degeneration.
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