Eye Healthy Foods To Eat This Year
You only get one set of eyes; Eating healthy is good for your whole body — especially your eyes!
Well other than weight loss and overall health and disease-prevention, a healthy diet and regular exercise can protect your eyes and your vision. When it comes to protecting your vision, what you eat may affect what you see.
Foods to Keep Your Eyes Healthy:
1. Oily Fish
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include: Tuna, salmon, trout, mackerel, sardines, anchovies, herring and etc
Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes. For a tasty and nutritional treat, serve a delicious spinach salad on the side!
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Dark, leafy green vegetables
Deep green and leafy, spinach is filled with vitamin C which strengthens the blood vessels in your eyes and may prevent cataracts, and vitamin E, lutein and zeaxanthin which are known to prevent cataracts and reduce the risk and slow the progression of age-related macular degeneration (AMD). These antioxidants act like a natural sunscreen for your eyes and they protect your eyes from harmful UV rays.
Eggs pack a big punch in terms of valuable vitamins and minerals. They are rich in zinc, lutein and zeaxanthin, and vitamins D and A. In addition to the eye benefits already discussed, vitamin A protects against night blindness and may prevent dry eyes. Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss.
4. Nuts and seeds
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts and seeds such as sunflower seeds, peanuts, hazelnuts and almonds are rich in vitamin E, a powerful antioxidant. Flax and chia seeds also good sources of omega 3, vitamins and antioxidants. These boost your body’s natural protection against AMD, dry eye, and other diseases.
Berries such as strawberries, cherries and blueberries are rich in bioflavonoids which may protect the eyes against AMD and cataracts. Studies have shown that blueberries may not only help improve learning and memory capacity, but also can fight the effects of Alzheimer’s disease. They’re high in the soluble fiber pectin, which can help lower cholesterol.
Carrots contain a lot of vitamin A, and there have been several studies recently showing that this vitamin – along with vitamins C and E – helps to reduce the impact of both cataracts and age-related macular degeneration (AMD).