Good eyesight is important to lead a normal, healthy lifestyle. The most commonly known tip about foods that improve eye health is to eat orange/yellow fruits and vegetables to improve vision. While this is true, there are many other vitamins, minerals and nutrients that can promote healthy eyes and good vision. Here are 5 foods to add to your diet to keep your eyes in their best condition.
Leafy greens should make up a significant part of your diet. These are packed with antioxidants that can help you reduce the risk of cataracts and macular degeneration later in life. You can add collard greens, lettuce, kale and spinach easily into your diet. The antioxidants zeaxanthin and lutein, present in leafy greens are also present in peas, avocados and broccoli. Ideally, green fruits and vegetables must be a part of every meal.
Eggs are a widely popular source of protein. Additionally, eggs also contain zinc and the antioxidants zeaxanthin and lutein that can help you reduce the risk of macular degeneration. The egg yolk is a great source of vitamin A which can help protect you against dry eyes and night blindness as well as improving overall eye function and health.
Vitamin C rich fruits
Fruits such as oranges, lemons, grapefruit and berries are rich sources of vitamin C. Vitamin C is, once again, highly effective at reducing the risk of developing cataracts and macular degeneration in later life. These can be easily included into your diet in the form of juices, snacks as well as salads to balance out your meals.
Nuts are a great way to add crunch to a salad, top a yogurt parfait, as well as to create a delicious snack between meals. Nuts such as walnuts, almonds, pistachios and hazelnuts are a great source of vitamin E and healthy fats such as Omega 3 Fatty Acids. A handful of nuts (about one ounce) can provide about half of the daily requirement of Vitamin E. Omega 3 and Vitamin E are very good nutrients to enhance your eye health.
These are also excellent sources of Omega 3 fatty acids. Mackerel, salmon, tuna and anchovies contain DHA, a fatty acid in the retina that is essential to maintain the right moisture levels in the eye. Be sure to include plenty of fatty fish in your diet to improve your eyes.