10 Foods that are Good for Eye Health

Eating a variety of whole, unprocessed foods on a daily basis will not only keep you in good shape but will also give good eye health benefits. Diet high in beta carotene and antioxidants could help prevent the development of various serious eye conditions. A balanced diet is well created with a combination of proteins, dairy foods, fruits, and veggies.

• Carrots: Carrots give an orange color and it is due to the presence of beta carotene. A great source of fibre and vitamin A, carrots are good for the retina. Vitamin A is essential for vision and a component protein called rhodopsin helps the retina to absorb light. Carrots are known to be healthy for eye health and beta carotene helps the surface of the eye and helps prevent eye infections.
• Fish: Fish, specifically salmon is a great food for the eye. Healthy fats are essential for eyes and omega-3 fatty acids contribute to visual development and the health of the retina in the back of the eye. It also prevents dryness in the eyes.
• Eggs: The yellow part of the egg is thought in bad books of gym freaks but is good for eyes. The yolks contain vitamin A, lutein, zeaxanthin and zinc and all of these are vital nutrients for eyes. To safeguard the cornea, vitamin A plays a significant role. Eggs are versatile and can be a part of breakfast, lunch, and dinner.
• Nuts and seeds: Rich in omega-3 fatty acids, nuts contain a high level of Vitamin E which protects the eye from age-related damage. Other nuts and seeds include sunflower seeds, hazelnuts and peanuts. Add nuts and seeds to your pre-workout snack or to your cereal, yogurt, and salads. Soaked almonds are full of calcium and other nutrients good for eye health. Almonds contain vitamin E that guards against unstable molecules and targets healthy tissue. Keep a check on the serving size as a handful of them are good to have every day. Almonds are high in calories so limit the amount to be consumed.
• Legumes: Black-eyed beans, kidney beans, lentils are good sources of bioflavonoids and zinc. It can help protect the retina and lower the risk of developing macular degeneration and cataracts. Legumes like chhole, chana will not only give necessary protein but also give the right care to your eye as well.
• Citrus fruits: Yellow and orange-coloured fruits rich in vitamin C are best for eyes. Great source of antioxidants, fruits like oranges, sweet lime and kiwi help in fighting age-related eye damage. Citrus fruits contribute to healthy blood vessels in your eyes. It helps delay the development of cataract and other age-related macular degeneration.
• Green leafy vegetables: Leafy vegetables contain lutein and zeaxanthin which are good sources of eye-friendly vitamin C. Add greens like kale, celery, spinach in your salads. Kale is specifically beneficial because it is a superfood and prevents serious eye conditions. You can try making an easy snack of kale- kale chips. Carry it in your tiffin or just serve as an evening snack.
• Milk: In addition to the great content of calcium, magnesium and vitamin D, milk is also a great source of Vitamin A. One glass of milk can provide about 395 IU of Vitamin A and plenty of health benefits like strong bones and growth and development.
• Sweet potatoes: Sweet potatoes are the perfect snacking item as it is extremely low in calories and filled with a variety of nutrients. One whole sweet potato can fulfil 156% of the daily recommended value. What’s more? This root vegetable contains Vitamin A in the form of beta-carotene that can do wonders on your eye health along with protecting your skin against age-related macular degeneration.
• Tomatoes: There is no doubt that tomatoes are a great source of antioxidants and various Vitamins. Tomatoes can fulfil 5% of the daily recommended value of Vitamin A while making your skin glowing and supple. Along with this, tomatoes offer great quantities of vitamin C, lycopene, lutein and zeaxanthin that can do wonder on your overall health.

Over to you

It is often believed that weak eyesight is a result of aging or strain on eyes. A healthy lifestyle can significantly reduce the risk of eye health and related problems.