Foods which are rich in Vitamin A, Vitamin C, Vitamin E, Zinc etc are good for your eyes health and beauty. It’s better to replace food supplements, readymade and packaged foods with fresh fruits and green vegetables for it helps keep your eyes healthy.
Here are some of the best foods you should include in your diet to keep your eyes healthy, even when you are ageing.
1. Citrus Fruits
All types of citrus fruits including oranges, grapes, tangerines or lemons are rich in beta carotenes, Vitamin C and vitamin A, which promotes eye health. Eyes are often affected due to the exposure to the sun, pollution and straining of eyes due to work. Vitamin A referred as retinol is beneficial for your retina and helps in preventing glaucoma and cataracts in the long run. Consume it fresh or in the form of juice or smoothies, the citrus fruits help in keeping your eyes healthy. And not only eyes, citrus fruits are also great for your skin and hair.
2. Egg Yolks
The egg yolks contain an antioxidant called lutein and also a compound named zeaxanthin. Compounds of class carotenoids protect the eyes from macular degeneration. Macular degeneration is a common problem for the age about 65 years old. Consuming luteins with olive oil is more effective and also if the yolk is half cooked. Have one yolk daily for taking care of your eye health.
The egg yolks contain an antioxidant called lutein and also a compound named zeaxanthin. Compounds of class carotenoids protect the eyes from macular degeneration. Macular degeneration is a common problem for the age about 65 years old. Consuming luteins with olive oil is more effective and also if the yolk is half cooked. Have one yolk daily for taking care of your eye health.
3. Spinach and other green vegetables
Lutein and zeaxanthin are called macular pigments which are good for your eyes. Like eggs, spinach and other green vegetables like broccoli, kale, lettuce and peas are also good for your eyes because these foods are all rich in macular pigments. Do not deep fry or over cook these vegetables then the nutrients will be lost. It is best to have them raw but in case you cannot eat them raw you can boil them a little bit and then add some olive oil for garnishing and also better taste.
Lutein and zeaxanthin are called macular pigments which are good for your eyes. Like eggs, spinach and other green vegetables like broccoli, kale, lettuce and peas are also good for your eyes because these foods are all rich in macular pigments. Do not deep fry or over cook these vegetables then the nutrients will be lost. It is best to have them raw but in case you cannot eat them raw you can boil them a little bit and then add some olive oil for garnishing and also better taste.
4. Carrots
Carrots are rich in lutein and beta carotenes which are converted to vitamin A by the body. Blindness, cataracts and majority of the eye problems are caused due to the deficiency of vitamin A. Hence eating foods like carrots, orange, pumpkin etc which are good source of beta carotenes and vitamin A helps you keep your eyes healthy.
Carrots are rich in lutein and beta carotenes which are converted to vitamin A by the body. Blindness, cataracts and majority of the eye problems are caused due to the deficiency of vitamin A. Hence eating foods like carrots, orange, pumpkin etc which are good source of beta carotenes and vitamin A helps you keep your eyes healthy.
5. Sunflower seeds
In order to keep your eye healthy and free from common eye diseases, you should eat sunflower seeds. Consumption of Vitamin E and zinc can help you to prevent cataracts and sunflower seeds are good source of vitamin E and Zinc.
In order to keep your eye healthy and free from common eye diseases, you should eat sunflower seeds. Consumption of Vitamin E and zinc can help you to prevent cataracts and sunflower seeds are good source of vitamin E and Zinc.
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6. Almonds and Nuts
Almonds are healthy nuts which contain Vitamin B17 and vitamin E. Most of the nuts, including almonds also have antioxidant properties and that combination makes it the best food for your eyes. These vitamins can help you to get rid of the common eye problems including cataracts and macular degeneration. The immunity of the eyes will also increase if you just take one handful of almonds every day.
Almonds are healthy nuts which contain Vitamin B17 and vitamin E. Most of the nuts, including almonds also have antioxidant properties and that combination makes it the best food for your eyes. These vitamins can help you to get rid of the common eye problems including cataracts and macular degeneration. The immunity of the eyes will also increase if you just take one handful of almonds every day.
7. Corn
Research in the Journal of Agricultural Food and Chemistry found out that the corn is rich in zeaxanthin and also lutein and the longer you cook the corn the higher will be the level of luteins in the corns. You can add the corn in your soups and casseroles and relish this vegetable.
Research in the Journal of Agricultural Food and Chemistry found out that the corn is rich in zeaxanthin and also lutein and the longer you cook the corn the higher will be the level of luteins in the corns. You can add the corn in your soups and casseroles and relish this vegetable.
8. Kidney beans
Beans contribute to the levels of sugar in the blood, thus reducing the risk of inflammation and cell damage. The red colour of the kidney beans shows that they are rich in anthocyanins which shield against the diseases like macular degeneration and cataracts.
Beans contribute to the levels of sugar in the blood, thus reducing the risk of inflammation and cell damage. The red colour of the kidney beans shows that they are rich in anthocyanins which shield against the diseases like macular degeneration and cataracts.
9. Oily Fish
Oily fishes contain DHA or docosahexaenoic acid and omega-3 fatty acids which take care of retina and pupil of your eyes. Studies suggest that having oily fishes in daily diet reduce the risks of macular degeneration with time.
Oily fishes contain DHA or docosahexaenoic acid and omega-3 fatty acids which take care of retina and pupil of your eyes. Studies suggest that having oily fishes in daily diet reduce the risks of macular degeneration with time.
Having well balanced meals is crucial for your body and health, and your eyes are no exception to this. But eyes are very delicate and apart from balanced meal, it needs additional care.
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Source: https://www.nutritionadvance.com
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