Healthy diet is important for keeping your eyes healthy. Maintaining a well balanced diet may reduce your risk for developing eye conditions. Antioxidants foods can also help in reducing serious eye conditions. Best foods for healthy eyes contain a variety of vitamins, minerals, nutrients, proteins which can help to make your eyes healthy. Healthy diet may prevent eye conditions which include:
Cataracts
Age-related macular degeneration
Glaucoma
Dry eyes.
Your eyes need various types of antioxidant foods to stay healthy which include:
Lutein
Zeaxanthin
Vitamins A, C, E
Beta-carotene
Omega-3 fatty acid
Zinc
Here are some best foods for healthy eyes which are available easily and for a affordable price.
Fish.
Fish is a great food to consume for eye health. Fishes contain mega-3 fatty acids. Omega-3 fatty acids can contribute to visual development and health of retina in the back of the eye. They also prevent dry eyes.
Add fish into your diet plan in a week. When buying salmon, choose a wild-caught version because it contain less saturated fat and more omega-3.
You can grilled or broiled salmon. Try seasoning it with fresh herbs, lemons, salt and pepper for delicious dinner.
Eggs.
Eggs contain vitamin A, lutein, zeaxanthin, and zinc which are important for eye health. Eggs are good for healthy eyes. Vitamin A protect cornea which is the surface of the eye. Lutein and zeaxanthin reduces the chance of serious eye conditions. Zinc contributes to the health of retina.
You can eat eggs in breakfast, lunch and dinner by hard-boiling them. It can also be used in salads and sandwiches.
Almonds.
Almonds and other nuts and seeds are good for eye health. Almonds contain vitamin E. Taking regular amounts of vitamin E can prevent age-related macular degeneration and also cataracts. Other nuts or seeds like sunflower seeds, hazelnuts and peanuts also contain vitamin E.
You can eat almonds at any time as a snack. Almonds contain high calories so try to take it one to two times in a day.
Dairy.
Dairy products include milk and yogurt which can be good for the eyes. These products contain vitamin A and zinc. Vitamin A protect the cornea and zinc helps to bring that vitamin from liver to the eyes. This mineral helps with night vision and also prevention of cataracts.
Dairy can be use throughout your day. You can drink a glass of milk with meal or in coffee and tea. Yogurt can be use as a snack or in breakfast.
Carrots.
Carrots contain vitamin A and beta carotene like egg yolks. Vitamin A and beta carotene protect the surface of the eye and also help prevent eye infections and other eye conditions.’
Carrots can be used as a snack. It can also be used in salads and soups.
Oranges.
Oranges contain vitamin C which is important for eye health. The vitamin found in fresh fruits and vegetables contributes to healthy blood vessels in your eyes.
Oranges can combat the development of cataracts and in combination with other nutrients, age related macular degeneration.
You can either eat oranges or make a fresh orange juice. You can also add them in fruit salad.
Kale.
Kale is also good for eye health as it contain vitamins, nutrients and minerals. Kale are good for eye sight. It prevent age-related diseases including cataracts and macular degeneration. It contain lutein and zeaxanthin which promote health of the retina and also vision of the eye.
Kale can be made into snack chips. It can also serve as a salad.
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