Ten best foods for eye health
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Here are 10 of the best foods you should be incorporating into your diet to boost your eye health.
Grapes
Recent research has suggested that grapes can help ward off cataracts. Cataracts are one of the most common age-related eye changes you can go through, with 18 million people undergoing cataract treatment globally each year. A cataract occurs when the natural lens inside the eye becomes cloudy, impairing the patient’s vision. It can be corrected by removing the lens and replacing it with an artificial lens. Grapes contain antioxidants which are suspected to prevent the initial clumping of protein in the lens. This has been determined by comparing ageing populations in different countries
Sweet potatoes
Sweet potatoes contain beta carotene, a source of vitamin A, which is proven to reduce your risk of eye infections. It also slows the development of AMD and can help prevent dry eye and night blindness. Sweet potatoes appear to be an all-rounder when it comes to finding foods and vitamins to protect your eyesight! They also contain vitamin C and vitamin E, both highly beneficial to your eyesight as they are thought to help prevent cataracts.
Beef. People are often happy to see beef on the list. When it comes to eye health, beef contains zinc that can protect against age-related degeneration. Zinc also helps the body to absorb vitamin A. Just be sure that when you do eat beef, it’s lean and in moderation.
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.
Consider incorporating fish into your meal plan a few days a week.
Salmon,
and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.Fish, Omega-3 fatty acids help promote the visual health of the retina and can help prevent dry eyes. Salmon, sardines and herring have the most omega-, but flounder, halibut and tuna are also good sources.Eggs
Two of the most powerful antioxidants for eye protection, lutenist and zeaxanthin, are found generously in egg yolks, just like in leafy green vegetables. When you have them in your omelette, you’re increasing your chances of antioxidant absorption because of the high-fat content of eggs. You also get ample vitamin C and E in the egg yolk, which are believed to be helpful against oracular degeneration.
Eggs are a great food to eat for eye health. The yolks contain vitamin A, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutenist and zeaxanthin lower the chance Trusted Source of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps eyes see at night.
Legumes and Pulses
Legumes are plants, pods and seeds that belong to the Barefaced family. They refer to foods like peas and beans, such as green beans and broad beans. Pulses are dried legumes. They include chickpeas, black-eyed peas, kidney beans, mung beans, and lentils. Not only are legumes and pulses a protein powerhouse and an excellent source of fiber, they are also full of omega-3.Legumes. Lentils, kidney beans and black-eyed peas are all good sources of zinc and bio flavonoids that reduce the risk for oracular degeneration and cataracts. These vitamins and nutrients can also help protect the health of the retina.
Dark chocolate
And finally, something we’re all most keen to know… does dark chocolate improve your vision? Harvard Medical School says that cocoa flavors in chocolate promote a higher flow of oxygen and nutrients to the eye’s blood vessels. Last year, the Mail Online reported on a study which produced some interesting findings; allegedly, eating a bar of 72% dark chocolate resulted in “significant improvement” in contrast sensitivity and visual acuity. Participants ate a 47 gram bar of dark chocolate and then took part in eye tests two hours later. Over 30% of the participants scored “significantly higher” after having eaten the dark chocolate, than after having had milk chocolate, or no chocolate at all. There’s not enough evidence to say whether these effects are permanent, but it’s certainly a good excuse to eat more chocolate!
Almonds
Vitamin E is a powerful antioxidant that protects cells throughout the body, including those in the eyes. Oxidative damage caused by environmental exposures to pollution, smoke and harmful rays can slowly take a toll on the cells in the eye and others involved in eyesight, but vitamin E works to halt this damage by neutralizing free radicals. Incorporating more vitamin E-rich foods like almonds is important for eye health, as well as overall health, and almonds are a top source. One ounce of dry-roasted almonds (about 23) provides 45% of daily needs. Other good sources include sunflower seeds, hazelnuts, peanut butter and avocado.Almonds
Leafy green vegetables
Easy to digest, easy to include into every meal, and readily available, leafy greens are great not just for your eyes, but for your overall health. The darker the green, the better they are for you. Leafy greens such as kale, spinach and green veggies are packed with lutein and zeaxanthin, which are important for keeping your retina healthy. Broccoli, avocados and peas are also good sources of this powerful combination of antioxidants.
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