With steeply rising numbers of people suffering from macular degeneration, cataract and other eye problems, it has become all the more important to follow a diet plan that includes foods that reduce the risk of these eye conditions. Check out this list of foods that are good for your eyes and find out how they help maintain eye health.
When we talk about staying healthy, we mostly focus on heart, bones, and brain. But for healthy aging, we also require our eyes to be fit and healthy. With aging, different problems ail our eyes such as loss of vision, cataract, muscular degeneration and night vision problems. There are several nutrients which help to protect our eyes such as Beta Carotene, Vitamin C, plus Zinc, Omega 3 Fats and Vitamin E. Here is a look at some foods that keep our eyes fit.
Beans: Beans ranging from kidney beans to chick peas and lentils are a great source of zinc. Zinc releases Vitamin A to your diet. Deficiency in Zinc leads deterioration of macula, in retina. Zinc is also present in beef and poultry.
Broccoli is important in keeping heart and cancer disease away from you but it is equally important for eyes. It has nutrients which reduce the problems related to muscular degeneration and loss of vision.
Eggs are an important source of zinc, lutein, B12, Vitamin D, Vitamin A and cysteine which helps in protecting your eyes from various diseases.
Wheat germ: Being a big source of Vitamin E, Wheat Germ decreases the development of cataract and muscular degeneration. Almonds, hazelnut and sunflower seeds are also a great source of Vitamin E which helps in keeping your eyes healthy.
Carrots: The saying turned out to be true. Carrots are actually good for your eyes. Rich in beta-carotene, that protects the eye and reduces the risk of cataracts, carrots can easily be included in your diet in the form of salads or stir-fried veggies.
Turkey: A healthier option than red meat, it turns out that turkey is effective in warding off cataract. Loaded with zinc and vitamin B, this meat is a terrific food for your eyes. It tastes best in burgers and salads and is quite versatile. Don’t shy away from experimenting.
Spinach: Along with carrots, spinach is probably the other food that pops in your mind when you think of foods that helpmaintain eye health. And not without reason. Packed with beta carotene, zeaxanthin, lutein, vitamin C and a number of antioxidants; spinach works by absorbing more than 40% of blue light intensity that may harm your eyes and increase the pigment density of the macula, thus significantly lowering the risk of macular degeneration.
Sweet potatoes: An easy accompaniment to your meal, sweet potatoes taste best when fried or boiled and mashed. They are packed with beta-carotene when makes them a total must-have for eye health.
Sardines: Now here’s something you may not have expected. Sardines are rich in omega 3 fatty acids, which are not only healthy for your heart, but also for your eyes. They can be included in your diet twice a week and they work by protecting the tiny blood vessels in your eyes and maintaining overall eye health.
Ostrich meat: Another substitute for red meat, ostrich meat has a good amount of zinc. Zinc plays a vital role in maintaining eye health by aiding smooth enzyme function. For people suffering from macular degeneration, ostrich meat is one of the best foods. The low levels of zinc in the retina during macular degeneration can be thus successfully leveled up by including ostrich meat in your diet.
Cherries: Cherries contain antioxidants that can prevent eye problems that lead to blindness. They are also rich in bioflavonoids that strengthen the blood vessels that carry oxygen to the eyes and brain. Cherries also contain calcium, potassium, fiber and iron, and Vitamins A, B and C.E
Almonds are rich in Vitamin E that help prevent cataract and improves vision
Avocadoes are packed with antioxidants that improve eyesight and prevent problems like astigmatism, glaucoma and cataracts.
Flaxseeds are one of the richest sources of natural omega-3 fatty acids, that helps build immunity and prevent age-related macular degeneration in the eyes.
Sunflower seeds and parsley are rich in Vitamin E and B2 that are extremely beneficial for the eyes.
Corn is a great source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.
Strawberries are rich source of Vitamin E. Studies reveal that person whose diet is rich in Vitamin E is three times less likely to develop macular degeneration that is the main cause of poor eyesight in the elderly.