Eye Health: Ensure Yours Are Happy With These Foods
Loss of eyesight as a result of ageing may appear as an unavoidable occurrence. However, with the right diet, you can maintain good eyesight. Eye disorders such as poor vision, dry eyes, cataracts (which causes cloudy vision), age-related macular degeneration and glaucoma all occur as a result of oxidative damage. Luckily, the antioxidants found in foods can help to reduce the risk of one developing eye conditions. While carrots are seen as the best foods for happy eyes, there’s plenty of other eye-friendly foods that you can include in your diet. Read on to find out what they are.
Fatty fish, particularly salmon, can be a great food if you’re looking to boost your eye health. Salmon and other fatty fish are rich in omega-3 fatty acids. These fatty acids can help to reduce inflammation (preventing dry eye), fight eye damage caused by diabetes as well as improve circulation. When purchasing salmon, opt for wild-caught salmon, which has less saturated fat and more omega-3s than farm-raised salmon.
Eggs – yolks included – are great foods for eye health. The yolks contain vital nutrients that are essential for this purpose – vitamin A, lutein, zeaxanthin, and zinc.
Vitamin A not only protects the cornea (the surface of the eye) but it also helps to prevent night blindness and loss of vision caused by cataracts, as well as slow down
the progression of nerve damage in the eyes caused by diabetes. A Lutein and zeaxanthin are carotenoids that help to dramatically lower the risk of age-related macular degeneration and cataracts. One study from Harvard University showed that daily supplementation of six milligrams of lutein could lower the risk for macular degeneration by 43%. Zeaxanthin, on the other hand, helps to protect the eyes against UV radiation from the sun. Zinc is another important nutrients that helps to protect the health of the retina, which is the back of the eye. Not only does zinc ensure proper cell division and cell growth but it also boosts healthy circulation. It also helps you see better at night.
Oranges (and other citrus fruits) are extremely rich in vitamin C, which can help boost eye health. Not only does vitamin C help maintain healthy blood vessels in the eyes, it also helps to fight off the effects of free radical damage (caused by poor diet and blue light emissions from computer screens)
Aside from containing lutein and zeaxanthin, this cruciferous vegetable also contains vitamin B2 which helps to reduce inflammation as a result of light damage.
There’s a good reason as to why carrots are the foods associated with good eye health. Their bright orange colour comes from beta carotene which, once consumed, the human body converts into vitamin A. We now know that this vitamin plays a pivotal role in helping you maintain a good eyesight as well as helping to prevent eye infections and protect against serious eye conditions.
These delicious nuts are rich in vitamin E, which helps fight against age-related macular degeneration as well as cataracts. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
Aside from helping you see things just a bit more clearly, look at the bigger picture – these foods can also help to boost your overall health.
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Click here to discover all the secrets of the pink superfood bomb – also known as they grapefruit.