Not everyone’s so lucky to have excellent vision, and honestly – it’s not something that happens without effort. Although good eyesight could be genetic, but improving your nutrition can go a long way to preserve and improve the health of your eyes.
Consuming eye-healthy foods in your diet is a great way to start improving your eye health. Here’s a list of 10 foods that are rich in eye-healthy substances.
1. Spinach
Spinach and other collard greens (leafy-green vegetables) are rich in lutein, a cartenoid found in colorful fruits and vegetables that protect you from cell damage that can case cataracts.
2. Carrots
Everyone tells you that carrots are good for your eyes because it’s high in betacarotene, but it’s also high in lycopene, an antioxidant that protects your eyes against UVB radiation.
3. Eggs
Believe it or not, eggs are also good for your eyes as they’re rich in cysteine and sulphur, proteins that act as an antioxidant for the lens of the eyes. Sulphur-containing compounds have been known to protect the eyes from cataract formation. An egg a day is enough to keep your eye healthy, but seek advice from your nutritionist if you suffer from high-cholesterol or diabetes.
4. Soy
If you’re a big fan of soy products like soy milk, soy sauce, miso soup and tempeh, you’ll be happy to know that they’re rich in a powerful antioxidant called isoflavones. These are antioxidants that protect against cataract formation in animals and it is known to reduce dry eye syndrome.
5. Broccoli
Another reason to love this crunchy and tasty vegetable – broccoli activates anti-inflammatory enzymes in the body to encourage detoxification. It also triggers anti-inflammatory systems to decrease inflammation in the back of the eye.
6.Blueberries
Blueberries contain anthocyanins, a dark purple pigment that fights inflammation and improves blood flow. They help prevent blockages to the arteries that feed oxygen to the retina.
7. Fatty Fish
Fatty fish like salmon, tuna, cod and haddock are rich in Omega-3 oils. DHA is a form of Omega-3 fats, and it makes up 30 percent of the fatty acids that comprise the retina. A four 3.5 to 4-ounce serving of fatty fishes a week can help prevent eye disease.
8.Garlic and Onions
Garlic and onions are rich in sulphur, and are important for the production of glutathione, a sulphur-containing protein that acts as an antioxidant for the lens of the eye. It can prevent visual problems like macular degeneration, glaucoma and cataracts.
9. Nuts
Walnuts are the nut source of omega-3s while pistachios come in second. Furthermore, they’re full of antioxidants and vitamin E, nutrients that are essential to combat inflammation and preserve cardiovascular health.
10. Tea
If you’re a fan of green tea, black tea and oolong tea, you’re doing a good job at preventing cataracts. Teas can help prevent macular degeneration as it prevents the growth of new blood vessels in the back of the eye. Experts say that when too many blood vessels grow beneath the retina, it leaks blood and fluid, causing blind spots.
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