Want to maintain eye health? Add these foods to your diet

 

Having a healthy sight is vital for overall health. Having a healthy diet and being active can lower your risk of eye or vision problems. Add the following foods to your diet as they will help you maintain eye health and may protect against cataracts, macular degeneration, and other eye problems.

Water

Water is essential for overall health as it helps the eyes to keep lubricated. When the eyes are lubricated, they become moist and this helps remove bacteria, dust particles, and other small particles that get in the eyes. When the body is dehydrated, there is not enough water for lubrication.





Avocados

Avocados are one of the most nutrient-dense foods and, it's not a surprise that they are great for the eyes. They are richer in lutein than any other fruit. Lutein helps prevent cataracts and macular degeneration. They are rich in vitamins (A, C, B6, and E) that are prime eye nutrients.




Tomatoes

Tomatoes highly contain lycopene, lutein, and beta-carotene. These powerful antioxidants may protect the eyes against light-induced damage, the development of cataracts, and age-related macular degeneration (AMD).




Broccoli

Broccoli is rich in vitamin C, calcium, sulforaphane, lutein, and zeaxanthin. Lutein and zeaxanthin can prevent oxidation of the retina and age-related degeneration. Sulforaphane is an antioxidant that may prevent blindness.





Brussels sprouts

Brussels sprouts contain lutein and zeaxanthin, which protect your eyes from outside harm and, prevent dry eyes.





Collard greens

Collard greens contain vitamin A, which is beneficial for your eyes. They also contain lutein, carotene, and zeaxanthin, which are also prime eye nutrients.

Eggs

Eggs help maintain eye health as the yolks contain vitamins (A, B12, D), lutein, zeaxanthin, lecithin, cysteine, and zinc, vital nutrients to eye health. Vitamin A safeguards the cornea.





Kale

Kale is good for eye health as it contains antioxidants vitamin A, lutein, and zeaxanthin. These nutrients may help prevent severe eye conditions such as age-related macular degeneration and cataracts.




Oranges

Oranges contain vitamin C, which is a prime nutrient for eye health. Vitamin C can prevent the development of cataracts and age-related macular degeneration.





Papayas

Papayas have powerful antioxidant properties and contain carotenoids like beta-carotene. Our bodies convert beta-carotene into vitamin A, a prime nutrient for healthy eyes and vision. Papaya also contains lutein and zeaxanthin, which are antioxidants that help prevent severe eye conditions like cataracts.




Spinach

Spinach contains vitamin A, lutein, zeaxanthin. Lutein and zeaxanthin antioxidants protect the eye from damaging light.





Seeds and nuts

Almonds, walnuts, pistachios, and sunflower seeds are the best sources of vitamin E and zinc. Apart from vitamin E and zinc, these seeds and nuts are also rich in omega-3 fatty acids beneficial to the eyes. So replace the fried snacks with these nutritious seeds and nuts. Examples include flaxseeds, chia seeds, and sunflower seeds.


Flax seeds




Chia seeds

Fatty fish

Fatty fish is rich in omega-3 fatty acids, which help maintain overall eye health. The eyes contain oil that coats the eye surface and prevents the water component of the tears from evaporating. The tiny glands (meibomian glands) which line at the margin of the eyelids secrete the oil. Fatty fish also contain folic acid, vitamin D, vitamin B6, vitamin B12, and vitamin A, prime eye nutrients. You can fatty fish to your diet twice a week. Examples include salmon, sardines, tuna.

Garlic

Garlic contains selenium, vitamin C, and quercetin which are prime eye nutrients. Not only does garlic help lower blood pressure and cholesterol levels, but it can help prevent cataract development and promote proper lens focusing. You can have one to two cloves a day.

Apricots

Apricots help protect your eyesight as they contain vitamin A, which helps maintain good vision and overall eye health. You can enjoy an apricot a day.





Carrots

For a long time, carrots have been known as eye food. Carrots are good sources of lutein and beta carotene, which protect against age-related degenerative eye diseases.





Mangos

Mango contains lutein, zeaxanthin, and vitamin A, which are prime nutrients for eye health. Lutein and zeaxanthin may protect your eyes from the sun, while low levels of vitamin A in your body can create vision problems.




Red peppers (raw)

Bell peppers contain vitamin C that is good for the blood vessels in your eyes, and research suggests it could lower your risk of getting cataracts.





Sweet potatoes

Sweet potatoes highly contain beta-carotene, an antioxidant that plays a vital role in eye health. The body converts it to vitamin A, which helps protect the eyes from vision problems.




Grapefruit

Grapefruit contains lots of vitamin C, an antioxidant that directly protects the cells in your eyes and throughout the body from free radicals.

Berries

Berries such as raspberries, strawberries, and blueberries are full of nutrients good for your eyes. Blueberries contain high levels of antioxidants that combat the free radicals that can lead to macular degeneration.

Summary

Having a healthy sight is vital for overall health. You can add the above-listed foods to your diet as they will help you maintain eye health and may protect against cataracts, macular degeneration, and other eye problems.

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