It’s high time to boost your weak eyesight with these top 10 highly recommended foods for eye health, which not only provides the essential vitamins and proteins for maintaining eye strength, but are also effective against a variety of eye disorders.
Eyes are organs of the visual system. They provide living beings with vision, the ability to receive and process visual detail, as well as enabling several photo response functions that are independent of visualization. Also, eyes detect light and convert it into electro-chemical impulses in neurons.
Hence, with high focus activities, less sleeping hours or constant use of cellphones or books etc. has a wide effect on individual’s eyesight, and consequently brings harm to the eyes function.
However, there are plenty of naturally occurring eyesight care remedies, which, when consumed habitually reduces the risk of developing eye problems like cataract, blindness, refractive Errors, Age-Related Macular Degeneration, glaucoma and others. Hence, in this article we discuss top 10 massively recommended foods for promoting eye health and minimizing the developing eye problems.
Foods for eye health
Human eyes require a variety of vitamins, minerals and other nutrients to stay healthy and prevent eye disorders. These are usually antioxidants, which wash off increased oxidants from the body that can affect your health in negative ways. Antioxidants required for eye health are utein, zeaxanthin, vitamins A, C, E, beta-carotene, omega-3 fatty acids and zinc. Luckily, these essential nutrients are found in range of foods, proven effective for eye health upkeep.
Following are the top 10 best foods for eye health, proven to be rich in aforementioned nutrients.
Cold water fishes are jam packed with omega 3 fatty acid. Omega 3 fatty acids are naturally occurring oils in the body. These provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.
Furthermore, the omega 3 fatty acid rich foods like fishes help in promoting eye health by improving tears function and are therefore effective treatment for dry eyes.
Omega 3 fatty acids are found in salmon, tuna, sardines, halibut and trout.
Chicken eggs are another best food for eye health. The egg yolk is filled with vitamin A, lutein, zeaxanthin, and zinc, all of which has individual functions towards prevention of eye damage.
Vitamin A safeguards the cornea, Lutein and zeaxanthin lower the chance trusted Source of getting serious eye conditions like age-related macular degeneration and cataracts, whereas Zinc contributes to the health of the retina. Other than that, zinc also helps in night vision.
Vitamin E serves as the most essential eye nutrient. And, its deficiency might open doors for numerous visual problems.
Vitamin E guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts.
Foods rich in vitamin E are almonds, peanuts, sunflower seeds and hazelnuts etc.
4. Raw Red Peppers
Red peppers contain the most amount of Vitamin C per calorie. This vitamin is good for the blood vessels in your eyes, and therefore lowers the risk of developing cataracts, hence a must foods for eye health.
5. Green Vegetables
Dark green leafy vegetables lie among the most important foods for eye health and contribute majorly towards the maintenance of glimmering eyes.
Coming from plants, these vegetables are rich in both vitamins C and E. Moreover, they also have the carotenoids lutein and zeaxanthin.
Besides, these plant-based forms of vitamin A lower risk of long-term eye diseases, including AMD and cataracts.
6. Orange colored fruits and vegetables
Orange colored fruits and vegies are rich in vitamin A. A vitamin is the most important nutrient of eyes as it converts light rays into the images.
Hence, deficiency of vitamin A can lead to typical ocular effects.
Therefore, high consumption of ‘vitamin A’ rich foods is proven beneficial for eye health. These foods include group of fruits and vegetables, including carrots, tomatoes, oranges, cantaloupe and apricots etc.
7. Sweet potatoes
Sweet potatoes are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. Thence, high consumption of sweet potatoes reduces the risk of developing night blindness and other eye related disorders.
Besides, sweet potatoes are also rich in Vitamin A and E.
8. Dairy products
Dairy products like milk, butter and yogurt etc. are another packed source of Vitamin A and Zinc. Where Vitamin A serves the retina at night and dark, zinc acts as a source to transport the A vitamins from liver to the retina. That adds dairies to the best foods for eye health.
9. Beans and Legumes
Low-fat, high-fiber beans and legumes contains vitamin A and E, which helps in sharp night vision and prevention of Age related Macular Degeneration (AMD).
Beef is a jam packed source of essential mineral zinc, which surrounds the eyes and helps in carriage of vitamin A to the eyes, and is therefore one of the best foods for eye health.
Here to mention, meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.