With steeply rising numbers of people suffering from macular degeneration, cataract and other eye problems, it has become even more important to follow a diet plan that includes foods that reduce the risk of getting all these eye conditions.
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 associated with our eyes will arise, such as loss of vision, cataract, macular 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.
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.
is important in keeping heart and cancer disease away from us, and it is equally important for our eyes. It has nutrients which reduce the problems related to macular degeneration and loss of vision.
are an important source of zinc, lutein, B12, Vitamin D, Vitamin A and cysteine which helps in protecting our eyes from various diseases.
– Wheat germ:
Being a big source of Vitamin E, Wheat Germ decreases the development of cataract and macular degeneration. Almonds, hazelnut and sunflower seeds are also a great source of Vitamin E which helps in keeping our eyes healthy.
The saying turned out to be true. Carrots are actually good for eyes. Rich in beta-carotene, that protects the eye and reduces the risk of cataracts. Moreover, carrots can easily be included in our diet in the form of salads or stir-fried veggies.
Along with carrots, spinach is probably the other food that pops in your mind when you think of foods that help maintain 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 our 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.
Now here’s something you may not have expected. Sardines are rich in omega 3 fatty acids, which are not only healthy for our heart, but also for our eyes. They can be included in our diet twice a week and they work by protecting the tiny blood vessels in our eyes and maintaining overall eye health.
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.
are rich in Vitamin E that help prevent cataract and improves vision.
are packed with antioxidants that improve eyesight and prevent problems like astigmatism, glaucoma and cataracts.
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
are rich in Vitamin E and B2 that are extremely beneficial for the eyes.
is a great source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.
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.
Have a good diet for your eyes!
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