best foods for healthy eyes
. Sure, carrots top this list of the best foods to eat for healthy eyes, Carrots dont give you night vision, of course, but the beta carotene will help lower your risk of both cataracts and macular degeneration
. Like any other oily fish, such as sardines, salmon is an excellent source of omega 3 fatty acids. It reduces the risk of macular degeneration by 38% and helps treat dry eye disease.
. Kale, spinach, and other leafy greens are packed with the antioxidants, zeaxanthin and lutein. Leafy greens absorb blue light, which is especially harmful to the retina. They also help your eyes to detect contrast better and keep your vision good in both the long and short term.
. A yellow corn is rich in zeaxanthin and lutein, with only ? a cup of cooked corn providing you with plenty of every nutrient to keep your eyes healthy. Consuming corn on a regular basis lowers the risks of cataracts and helps prevent the loss of yellow pigments in the eyes.
. Perhaps, you have never even considered eating ostrich for healthy eyes, but its rich in zinc that helps the eyes stay healthy and lowers the risk of macular degeneration. Moreover, ostrich contains less than a third of the amount of fat in a lean beef, and much lower in cholesterol than chicken and other red meats.
. The major reason why olive oil is so beneficial to your eyes is that it helps your body absorb nutrients from the other foods that can help keep your eyes healthy. So, drizzle olive oil over your mixed salad to absorb all of the nutrients from the tomatoes and leafy greens, and cook your sweet potatoes and meat in olive oil to get the most nutrients.
. One of the best and tasty foods to eat for healthy eyes is turkey. It is rich in both the B vitamin niacin and zinc and it is incredibly versatile. You can use it as a substitute for both beef and chicken. Plus, turkey is often more reasonably priced.
. Tomatoes are packed with carotenoids, including lycopene. Lycopene helps prevent light induced damage and the Vitamin C found in tomatoes helps to protect your vision. Tomatoes are also rich in vitamins, minerals and fiber.
. the last great food to eat for healthy eyes is sweet potatoes. Its the beta carotene you have to thank for helping to keep your eyes healthy when you eat sweet potatoes. I like sweet potatoes since they are very versatile. You can mash them, roast them, or even make them into chips and fries.
Oranges and eggs
. If youre not a fan of leafy greens, that last slide may have been tough to swallow. Luckily, eggs and oranges are also a decent source of lutein and zeaxanthin. So expect a thank you from your eyes after every eggs and OJ breakfast.
Orange juice and grapefruit juice
. Yes, vitamin C gets a lot of love as an immune system juggernaut, but did you know its also been shown to help minimize the risk of cataracts and age related macular degeneration? With one cup of orange juice, you can claim up to 124 milligrams of vitamin C. Grapefruit juice packs about 94 milligrams.
. What pops into our heads when vitamin C is mentioned, Images of big, juicy oranges, probably, and their citrus brethren. However, plenty of other foods pack loads of vitamin C, including broccoli, Brussels sprouts, cauliflower, green and red peppers, leafy greens, and many more. Throw them all in a stir fry and cheers to eye health.
Nuts and seeds
. Vitamin E protects the cells in our eyes from free radicals and slows the progression of cataracts and age related macular generation. Eat just one ounce of sunflower seeds or almonds, and you will earn more than a third of the daily value of vitamin E. Wheat germ, hazelnuts, and peanut butter also pack plenty of the vitamin.
. Essential fatty acids do your whole body good, including your eyes, by helping with visual development, retinal function, and possibly protecting against dry eye. Fish like salmon, tuna, mackerel, and anchovy are typically the best way to load up on essential fatty acids.
Oysters and liver
. Without enough zinc, our eyes can suffer from poor night vision and possibly cataracts. Oysters, liver, red meat, poultry, milk, shellfish, baked beans, and whole grains are valuable sources of zinc.
. Your eyes do love a cup of red kidney beans straight out of the can. Why? Because they are a good source of zinc, a mineral that is vital to eye health. It helps get vitamin A from the liver to the retina for eye protective melanin production, and proper amounts of zinc help with night vision and cataract prevention, too. Oysters are another good source, along with beef, seafood, poultry, and pumpkin seeds.
. Spinach provides four eye protecting ingredients, It comes packaged with vitamin C, beta carotene and large amounts of lutein and zeaxanthin . a matched pair of antioxidants found in high concentrations in the tissue of the macula. Because they absorb 40 to 90 percent of blue light intensity, these nutrients act like sunscreen for your eyes. Studies have shown that eating foods rich in lutein and zeaxanthin can increase the pigment density in the
. As the only nut to contain any significant amounts of lutein and zeaxanthin, pistachios are the eye friendliest of snack nuts.