10 Best foods useful for eye health
ten foods that are best for eye health. The majority of people believe that eye strain and aging are the two main causes of decreased vision. They are unaware, nevertheless, that leading a healthy lifestyle can greatly reduce issues with eye health! We'll look at 10 foods that are good for eye health in this post, along with other suggestions for healthy eyes:
The vitamins and minerals in food play an important role in preventing two common causes of vision problems:
- Cataracts.
- Age-related macular degeneration (AMD).
- “Some studies suggest that a diet rich in certain nutrients may help reduce vision problems,” says Dr. Ivana Kim, M.D., associate professor of ophthalmology at Harvard Medical School.
According to Harvard University, some evidence shows that antioxidant vitamins and minerals (A, C, E, and the mineral zinc) may help prevent the development of macular degeneration.
A study published in 2001 found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta-carotene — may reduce the risk of age-related decline in eye health by 25%.
“The retina, especially the macula, is thought to be a high oxidative stress environment, which means there is an abundance of free radicals, which are molecules that damage proteins and DNA within cells,” says Dr. Kim. Antioxidants fight free radicals and are thought to help protect the retina from this damage.”
Eating foods containing lutein and zeaxanthin (yellow-orange plant carotenoid pigments known as xanthophylls) have been shown to act as antioxidants and improve pigment density in the macula. This pigment protects cells in the macular area by absorbing excess blue and ultraviolet light and neutralizing free radicals.
10 foods useful for eye health!
Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health, including the following 10 foods:
1 fish
Oily fish contains oil in its intestines and body tissues, so eating it provides high levels of omega-3-rich fish oil. Include fish with high levels of omega-3.
- tuna
- salmon
- trout
- sardines
- anchovies
Some studies have found that fish oil can counteract dry eyes, including dry eyes caused by spending too much time in front of a computer.
2 Nuts and legumes
Nuts are high in vitamin E, which can protect the eyes from age-related damage, and they are also rich in omega-3 fatty acids. Nuts and legumes that are good for eye health include:
- walnut
- cashew
- Peanuts
3 seeds
Like nuts and legumes, seeds are high in omega-3 and are a rich source of vitamin E. Seeds that are high in omega-3 include:
- chia seeds
- flaxseed
4 carrots
Carrots are a source of vitamin A in the form of beta-carotene, and they also contain lutein, zeaxanthin, and some vitamin C. All of these nutrients help improve vision and reduce eye damage, plus they're made of a protein called rhodopsin that helps the retina absorb light.
5 avocado
Avocado is a wonderful food that supports eye health! Avocados contain vitamins E, C, A, and K as well as fiber, copper, and zinc! They also contain healthy fats in the form of oleic acid, which has been shown to reduce inflammation.
6 broccoli
Broccoli is a great source of vitamin C, and it also contains vitamin A, beta-carotene, lutein, zeaxanthin, zinc, and copper.
7 Citrus
Citrus fruits are rich in vitamin C. In addition to vitamin E, vitamin C is an antioxidant recommended by the American Optometric Organization to combat age-related eye damage.
Citrus fruits rich in vitamin C include:
- lemon
- orange
- Grapefruit or "Indian Lemon"
8 green leafy vegetables
Green leafy vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Well-known leafy greens include:
- spinach
- cabbage
- Collards (a leafy, turnip-like plant)
9- Beef
Beef is rich in zinc, which has been linked to improved long-term eye health. Zinc can help delay vision loss and age-related macular degeneration.
The eye itself contains high levels of zinc, especially in the retina and the vascular tissue surrounding the retina.
Meats such as chicken breast also contain zinc, but at lower levels than beef.
10 water
It may come as no surprise that the fluid essential to life is also essential to eye health! Thus, drinking plenty of water can prevent dehydration, which may reduce dry eye symptoms.
Finally, after reading the article, share it with your friends, and share with us the comments on some other foods that help maintain eye health!