Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy, and may help reduce your risk of developing eye conditions. Serious eye conditions may be avoided if you include foods that contain a wide range of vitamins, nutrients, and minerals known as antioxidants, into your daily eating lifestyle. Eye conditions that you may be able to prevent with a healthy diet include Age-related macular degeneration, cataract, poor night vision etc.
Eat nutritious meals with fruits, vegetables, nuts, and fish. These foods contain key antioxidants and nutrients such as vitamin C, vitamin E, zinc, omega-3 fatty acids, and lutein which are good for eye health.
1. CARROTS
Carrots are well-known to be good for the eyes. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and also help prevent eye infections and other serious eye conditions. Carrots are easy to eat on the go. Toss them in salads and soups for some added nutrition, or shred them up and add them to muffin or pancake batter.
2. EGGS
Egg yolk contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Lutein and zeaxanthin lower the chances of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina (retina is the back of the eye). Zinc also helps improve our night vision.
Eggs are extremely versatile and can work for breakfast, lunch, and dinner. Eggs can be enjoyed boiled or fried.
3. FISH
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are known as “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina. They can also help prevent dry eyes.
Consider incorporating fish into your meal plan a few days in a week. You can enjoy your fish grilled or broiled. Try seasoning it with fresh herbs, lemons, salt and pepper for a simple and delicious dinner.
4. ALMONDS
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts and peanuts.
You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, in yogurt or in salads. Just remember to keep an eye on the serving portion. Almonds are high in calories, so try to limit your intake to one to two servings a day.
5. ORANGES
Oranges and other citrus fruits contain vitamin C, which is key for eye health. The vitamin found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients age-related macular degeneration. To enjoy oranges you can drink orange juice, peel one as a snack, or add them to a fruit salad.
6. KALE
Kale is known as a superfood by many because it contains so many important vitamins, nutrients and minerals. It is extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet. Other vegetables high in lutein are red peppers and spinach.
7. DAIRY PRODUCT
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. This important mineral helps with night vision as well as the prevention of cataracts.
Dairy can be consumed throughout your day. You can drink a glass with a meal or enjoy it in coffee and tea, or breakfast cereal.
NOTE: It is important that you take care of your eyes on a daily basis to maintain eye health. Eating eye-healthy foods is not the only way to protect your eyes. Other ways you can keep your eyes healthy include:
• Visiting an eye doctor every one to two years.
• Wearing sunglasses when outdoors.
• Avoiding smoking.
• Maintaining a healthy weight.
• Wearing protective eye gear when engaging in sports, hobbies, home projects, or work-related activities.
• Managing your blood sugar level.