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Best Foods To Protect And Maintain Your Eyesight Naturally

5 months ago
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ISSA Certified Specialist in Fitness & Nutrition

Foods To Maintain And Protect Your Eyesight

1. Carrots

Carrots are gorgeous and wholesome vegetables. They are very versatile and impart an amazing color to any dish. They are loaded with beta-carotene, an antioxidant and a precursor of vitamin A. Scientists have found that consuming carrots improves night vision in people and can prevent deterioration of eyesight (1). Carrots also help prevent oxidative damage and inflammation – the two major causes of eyesight problems.

2. Fatty Fish

Fatty fish are rich sources of omega-3-fatty acids. And omega-3s help reduce inflammation by balancing out the omega-3 and omega-6 fatty acid ratio. When the inflammation levels are low, your body and brain functions improve, thereby strengthening your immunity. Plus, the area near the retina is loaded with DHA, a type of omega-3 fatty acid (2). Therefore, consuming fish like salmon, tuna, and mackerel is beneficial for your eye health.

3. Spinach

Spinach is rich in vitamins E, A, B, and C, minerals like iron and zinc, and phytonutrients like lutein and zeaxanthin. The carotenoids, lutein and zeaxanthin, have antioxidant and anti-inflammatory properties. Hence, consuming an adequate amount of spinach daily can help prevent macular degeneration and cataracts. Since it contains zinc, spinach can also keep the corneas healthy.

4. Eggs

Eggs are loaded with essential amino acids and both water-soluble and fat-soluble vitamins. The egg yolk, though a little high in cholesterol, is a good source of lutein and zeaxanthin, which impart the yellow color to it .

Consume one or two whole eggs to keep your eyes healthy. Boiled, poached, or soft-boiled eggs are best and can be added to other foods to enhance their taste.

5. Dairy

Milk and yogurt are great for improving eye health. Apart from calcium and phosphorus, they are loaded with zinc and vitamin A. Vitamin A helps protect the cornea, and zinc helps transport vitamin A to the eyes from the liver. Zinc also helps with night vision and prevents cataract.

6. Kale

Like spinach, kale is also loaded with vitamins, minerals, dietary fiber, and lutein. Lutein helps prevent light and oxidative damages and protects the eyes from age-related macular degeneration and cataract

About 100 g of kale can provide you with 11 mg of lutein. You can have kale in salads, soups, smoothies, wraps, and sandwiches.

7. Broccoli

Broccoli is one vegetable that has numerous health benefits. The vitamins A, E, C, and lutein present in broccoli makes it an excellent food for your eyes. It helps protect your visual health by preventing photodamage and oxidative damage.

Consume roasted or blanched broccoli.

8. Citrus Fruits

The eyes have a high metabolic rate and constantly need antioxidants to flush out toxins produced as a result of metabolic reactions (7). Citrus fruits like oranges, berries, and kiwis are loaded with vitamin C – an amazing immunity booster. It is an antioxidant that helps scavenge the harmful oxygen radicals, thereby protecting your eye muscles from damage. Vitamin C also helps improve the health of the blood vessels present in the eyes.

 

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