10 Best Foods To Eat For Eye Health

The eyes are the mirror of our body. We visualize the world through our eyes. We take several methods for our eye health. Out of these food plays an important role. We should know what are the foods to eat for eye health. Our eyes need several nutrients like vitamin A, vitamin C, vitamin E, omega -3 fatty acids. In this article, we will discuss various foods that provide all these nutrients to our eyes.

 

10 Best Foods To Eat For Eye Health

Fish 

 

These are great sources of omega-3 fatty acids. Fish like Salmon, tuna, and trout are rich in omega-3 fatty acids. Omega 3 contains Docosahexaenoic Acid (DHA ) and Eicosapentaenoic Acid ( EPA) which protects our eyes from getting dry itchiness. They increase our eye health considerably.

 Beans and Legumes

These are good sources of vitamins, They are high in fiber, low in fat &  rich in zinc. Chickpeas, kidney beans, peas, and lentils are rich in zinc which is beneficial for our eyes. Zinc brings vitamin A from the liver to the retina of our eyes which makes our vision clear & sharp.

Seeds and nuts

 

Seeds and nuts are rich in vitamin E. This vitamin prevents our eyes from cataracts by slowing down the effects of age-related macular degeneration ( AMD). Hazelnuts, chia seeds, flax seeds & peanuts are good sources of vitamin E which is beneficial for our eyes.

Citrus fruit & vegetables

Fruits & vegetables like bell peppers, oranges, cauliflower, and strawberries are rich in vitamin C which is very beneficial for the circulation system of our eyes. They relax the blood vessels in our eyes thereby reducing the strain produced by our eyes when exposed to harsh light or working for a long period. This lowers the risk of cataracts in our eyes & maintains good eye health.

 Leafy  green vegetables

They contain lutein and zeaxanthin. Vegetables like spinach and kale are good sources of vitamin C & E. They lower the risk of cataracts and age-related macular degeneration.Lutein and zeaxanthin are not produced in our body. So we have to take a sufficient amount of green leafy vegetables for good eye health. They also have antioxidants that protect the cells in our eyes from Free radicals which are unstable molecules that cause damage to healthy tissue by breaking it down.

 Carrots, sweet potatoes & mangoes 

Carrots, mangoes, and sweet potatoes are good sources of beta-carotene. This is a form of vitamin A . Vitamin A is very useful for our eyes to improve night vision by adjusting our eye’s aperture according to light, particularly in low lights. Carrots give their maximum nutrition when consumed in fresh raw format.

 Egg

Eggs are rich in protein and Zinc which is very important for our eyes. Lutein and zeaxanthin are found in egg yolks which are useful to block the harmful blue light from Electronic devices which may cause damage to the eyes. They help to protect our retina and improve the central vision of our eyes.

 Water

 

To protect our eyes we need hydration. Whenever any foreign element like dust particles enters our eyes our eyes remove them with tears which are nothing but water. For this, we should drink a sufficient amount of water which will prevent dehydration and dryness of the eyes.

Chicken and meat

 

Chicken and lean meat have zinc in them. Zinc is a vital nutrient for our eyes. They help to bring vitamin A from the liver to the retina. It helps to make the melanin in our eyes which helps our eyes as well as skin. 

Conclusion

For good eye health, we need all these nutrients in appropriate amounts. So we need a balanced diet which is a combination of all these foods. Food is only one aspect of keeping our eyes healthy. Apart from this, we should take several care & healthy habits to keep our eyes clean & free from infections. Besides we need regular check-ups to monitor the condition of our eyes & take corrective steps immediately to minimize the damage to the eyes.