Keep your Eyes as healthy as it can, eating a healthy food is an important way to prevent age-related eye diseases, like macular degeneration, vision loss, dry eyes, cataracts (blurred eye vision), and night vision problems.
Well-balanced Healthy food also helps you maintain a healthy BMI (Body Mass Index) which prevents you from developing obesity-related diseases such as Type 2 Diabetes. Diabetes can be the leading cause of blindness or vision problem in adults.
Eat for Good Vision
Eye Protection or Eye care starts with the food in your plate. Studies have shown that nutrients like Omega-3 fatty acids, Lutein, Zinc, and Vitamins C and E may ward off the age-related vision problems like macular degeneration and cataracts. Regularly eating food that containing Omega-3’s will help in maintaining good eye health
Following are the healthy food one can make them as a part of their regular meals to have a better Eye health.
From chickpeas (Chana) and kidney beans, to Mung, eating these beans and other legumes is the best way to have Zinc to your healthy food. Zinc helps to release vitamin A from the liver which can be used in eye tissues; zinc deficiency can cause deterioration of the macula, at the centre of the retina. You can have beans with casseroles, or add them to salads.
The yolk in the Eggs is a prime source of lutein and zeaxanthin and zinc, which reduces the macular degeneration risk,
They’re rich source of vitamin E, which reduces macular degeneration, One handful of almonds meets up half of your daily requirement vitamin E.
Carrots are loaded with beta carotene, an Antioxidant most helpful in reducing the risk of macular degeneration and cataracts. Carrots contain Vitamin A and C along with other minerals, which keep the retina of our eyes in active and functional.
Omega-3 fats EVEN help your eyes! Regularly eating the foods rich in omega-3 fats will protect tiny blood vessels hidden within the eyes. Wild salmon, Tuna and sardines are the best sources of Omega-3. Eating three to 4 ounce per week is good for eye health care. Omega-3 fatty acids also protect adults from both age-related macular degeneration and dry-eye syndrome.
Spinach provides four essential Eye-protecting ingredients! Its packaged with vitamin C, beta carotene and large quantity of lutein and zeaxanthin …a antioxidants found in high in the tissue of the macula. Because of their capacity to absorb 50 to 90 percent of blue light intensity, these nutrients work as sunscreen to your eyes.
This could be the power house of vitamin E, another important Antioxidant. Vitamin E protect the eyes from free-radical damage, it protects cells in the body from oxidation, which can cause deterioration and disease.
Citrus and berries
Citrus fruits are loaded full with Vitamin C, which also shown more effective in reducing the risk of developing macular degeneration and blurred eye vision problems.