Every individual has to question himself/herself on the nutrients consumed for his/her eye health to ward off cataracts, macular degeneration, glaucoma and other sight woes. Read further for an in-depth insight on the most recommended foods for healthy eyes.
Kale: Miracle Solution for Clear Vision
Green leafy vegetables such as kale and spinach contain a good dose of carotenoids such as lutein (also known as the eye vitamin) and zeaxanthin which are helpful in preventing age-related eye diseases, such as cataracts and macular degeneration, and aid to reduce disability from glare. Dark green leafy vegetables such as collard greens, turnip greens, spinach, broccoli, peas, kiwi, red grapes, yellow squash, oranges, corn, mangoes and honeydew melon are foods rich in these nutrients. Eating these foods with a drop of olive oil rich in fat content is essential for the body to absorb lutein and zeaxanthin. Vitamin C and beta carotene are other nutrients present in kale which help to protect eyesight.
Sweet Potatoes: Healthy Tasty Veggie Treats
These sweet-tasting tuberous roots are rich in beta carotene which prevents the occurrence of macular degeneration. Your body converts beta carotene to vitamin A. These nutrients together reduce the risk of eye infection while the vitamin independently aids in arresting dry eyes and night blindness. Other foods loaded with beta carotene are carrots, butternut squash, spinach and collard greens. Vitamin A can be found in plenty in liver, milk and eggs.
Strawberries: Help You "C" Better
Red, plump and heart-shaped strawberries are not only simply popular, but they also pack a healthy punch for your eyes. They are nutrient-rich and packed with antioxidants like vitamin C which help to lower the occurrence of cataracts. Vitamin C-enriched foods include bell peppers, broccoli, citrus fruits, tomatoes, peas, papayas and cantaloupe which must be a part of your daily dietary intake.
Salmon: Help you Stay Away from Dry Eyes
Good sources of omega-3 fatty acids (good cholesterol) include cold-water fish such as salmons, sardines, herring and cod (can be consumed twice or thrice a week) which help stimulate aqueous tear secretion, thus, relieving dry eyes. Walnuts containing vitamin E (aids in healthy eyes), flax and chia seeds are all major contributing sources of good cholesterol in our system. Eating salmons, which are rich in vitamin D, slows macular degeneration. Sardines, mackerel, milk and orange juice are few other reliable sources of vitamin D.
Green Tea: Antioxidant Powerhouse
Green tea “catechins” having anti-inflammatory property are among a number of antioxidants capable of protecting the eye from cataract and macular degeneration. Catechins are bountiful in red wine, chocolate, berries and apples. Black tea, a buddy of the green tea, is also rich in catechins, but in lower quantity.
AVOID FRAUD. EAT SMART.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.