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Top 10 Nutritious Food To Keep Your Eyes Healthy

January 18, 2019

Eyes are the most beautiful and delicate organs of the body. We see the whole World through these pairs of Eyes. So keeping them healthy is very important. Whenever you face any kind of problem in your eyes you often resort to visiting a doctor, who gives you medicines and in most cases advises you to wear a spectacle.

In many serious cases like cataract, macular degeneration, glaucoma etc. the doctor suggests surgeries. one often faces a lot of complications after such surgeries. The power of healthy eating is often neglected by many of us. We never actually take the proper choice of food seriously. Healthy eating can help you achieve healthy eyes.

Many of you suffer from poor eyesight, distorted vision, or have difficulty seeing close and far objects. Nutrition plays a vital role in keeping eyes healthy. The overall health of the eyes depends on certain nutrients such as Vitamin A, beta-carotene, bioflavonoids etc. Let’s take a look at some healthy food that can help you achieve healthy eyes.

Top 10 Nutritious Food To Keep Your Eyes Healthy

1. Carrots

Carrots contain a lot of beta-carotene, which is a precursor for vitamin A. Vitamin A prevents night blindness, helps maintain a healthy and clear cornea, and protects the cells in your eyes and throughout your body. Carrots also contain lutein, which helps increase pigment density in the macula, the oval-shaped yellow spot near the center of the retina. This, in turn, protects the retina and lowers the risk of macular degeneration. Carrots are also rich in fiber and potassium. For a matter of fact, let me tell you that carrots contain 160% the amount of vitamin A, which is way more than required. But there is nothing to worry about because an overdose of vitamin A isn’t harmful at all. You can eat carrots as a snack or you can make soups, salads or side dishes.

  1. Eggs

Lutein and zeaxanthin are two of the enzymes present in eggs that help you achieve the goals of nutrition for the eyes. These, along with the zinc content in eggs, help in the reduction of the risk of macular degeneration and thus, protect the vision.

  1. Almonds

The vitamin E content in almonds provides the required amount of nutrition for the eyes. It also reduces the speed of macular degeneration. A handful of these each day will work wonders for the eyes.

4. Spinach

To improve your eyesight, you must regularly eat spinach along with other green leafy vegetables. Spinach contains a lot of nutrients including vitamin A, lutein and zeaxanthin that are good for the eyes. Vitamin A helps protect the cornea, lutein protects the eyes from ultraviolet light and zeaxanthin contributes to visual development. For maximum benefits drinking a glass of fresh spinach juice every day in an empty stomach in the morning. You can also enjoy spinach as a side dish, in salads or sauteed.

5. Sweet Potatoes

Sweet potatoes contain a good amount of Vitamin A, an essential nutrient for the eyes. Vitamin A improves eyesight and also prevents cataracts, macular degeneration, and glaucoma. Vitamin A is also required to solve the problem of dry eyes and protect the eyes from both bacterial and viral infections. Sweet Potatoes are also rich in beta-carotene, potassium, and fiber.

6. Walnuts

Walnuts contain a good amount of omega-3 fatty acids that play an important role in maintaining overall eye health. Also, walnuts contain antioxidants, zinc, and vitamin E, which work to combat inflammation and preserve cardiovascular health. Along with walnuts, you can also eat other types of nuts like almonds, hazelnuts, peanuts etc.

Eating a handful of walnuts daily can greatly improve the health of your eyes and protect them from many different kinds of vision problems.

7. Broccoli

This vegetable is a superfood in a lot of ways. It is not only good for your eyes but also contributes to the entire well being of your body. From being beneficial to improve your hemoglobin levels which I had mentioned in my last post to being an excellent veggie to help you achieve good heart health. It is packed with nutrients. Along with lutein and zeaxanthin, it provides good levels of vitamin C for the eyes. It maintains vision and balanced nutrition for the eye.

8. Beans

Starting from beans to lentils to kidney beans( rajma) to chickpea, you can consider any of them for nutrition for the eyes. It provides the eyes with the right amount of zinc that is needed to activate vitamin A and provide protection. Add at least a portion of any of these beans to your daily diet.

9. Tomatoes

Tomatoes contain carotenoids which help in providing good nutrition to the eyes. It also includes lycopene which again aids eye considerably. It prevents any damage to the retina and also provides it with vitamin C that helps in protecting the vision.

10. Salmon Fish

The Omega 3 fatty acids content in salmon is a good nutrient for eye health and also known to reduce the chances of any kind of eye disease. it also provides vitamin D that triggers good health of the eyes without any doubts.

The habit of eating healthy food should be inculcated in young kids at an early stage because today we are so much into our laptops and mobiles that all we come across is radiations. These radiations are very harmful to our eyes. The only way to make your eyes stronger internally and externally is by eating healthy.

Do tell us about your views on the post in the comment box below!

By Srishti Singh

I’m Srishti Singh, a Microbiologist, and Nutritionist and the founder of Bebo Lively. Welcome to my world of interesting and healthy food, recipes, workout plans, honest motivation and much more….!

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  1. Unknown

    Thank you so much for this useful post..



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