Having a good eye sight is a very important aspect of life. The eyes help to gives the body direction and that is why we have written a previous article on keeping your eyes healthy. Today’s post is intended to help you know and choose some foods that can improve your eyesight and prevent eye diseases and fruits good for the eyes.
The overall health of your body is also important and should be prioritized. Limiting your intake of processed foods and foods high in saturated fats and sugar is important. You should pursue an overall balanced diet. We have selected below some foods including some fruits good for the eyes.
10 Foods That Can Improve Your Eyesight
1. Eggs
Eggs contain zeaxanthin and lutein, they also contain zinc and vitamins like vitamin A, C and E. Lutein and zeaxanthin can help you lower the chances of having cataracts and eyesight problems at old age. Zinc helps to keep the retina healthy and also helps your vision at night.
2. Milk
Milk gotten from cows and other milk products like Yogurt contain vitamin A and zinc which are essential for the eyes. Vitamin A provides protection for the cornea.
Milk also contains riboflavin which helps to lower the risk of cataracts. Low fat milks helps you prevent plaque from developing in the blood vessels of the eyes.
3. Fish
Fish contains Omega-3 fatty acids which are healthy fats. Omega-3 fatty acids helps in prevention of dry eyes and also provides health for the retina. Fishes which contain very good quantity of omega-3 fatty acids includes salmon, mackerel, sardine., herring, trout, tuna etc. Some researchers have stated that fish oil can help fight dryness in the eyes which is caused by too much time using the computer.
4. Carrots
Carrots are one of the fruits good for the eyes. They are good sources of beta carotene and vitamin A. Beta carotene are pigments, red or orange in colour which are converted to vitamin A. They are also antioxidants. However, the intake of excess beta carotene either as supplements or in food is not encouraged.
5. Nuts
Nuts are also one of the foods that can improve your eyesight. They contain omega-3 faty acids which protects the eyes. Nuts and legumes which are good for your eyes includes; walnuts, cashews. lentils, peanuts etc.
6. Seeds
Seeds like almonds, chia seeds, hemp seeds and flax seeds are also rich in omega-3 fatty acids and in vitamin E. Other seeds like hazelnuts, avocados are also powerful antioxidants. They help to prevent age-related eye problems and cataract.
7. Leafy Green Vegetables
Leafy green vegetables such as kale, collards, spinach, watercress are rich in zeaxanthin and lutein. They are also rich in vitamin C.
For instance, spinach helps you prevent macular degeneration which is one of the causes of blindness in adults. Water cress is packed with vitamins such as vitamin A, B6, B12, K, calcium, iron and magnesium, it helps prevent cataracts.
Kale contains more of vitamin A, it also contains vitamin B, calcium, iron and potassium. In addition, Kale gives strength to your retina and helps you keep the blood cells your eyes healthy.
8. Sweet Potatoes
Sweet potatoes are rich in beta carotene. Beta carotene which is converted to vitamin A helps to prevent dryness of eyes and reduce the chances of getting eyes infections.
9. Citrus Fruits
This is another class of fruits good for your eyes. Citrus fruits like oranges, lemons, grapefruits are rich in vitamin C which is an antioxidant and helps to tackle eye sight problems which are age-related.
10. Water
The list would be incomplete without water. Water helps to keep your body hydrated which in turn helps to prevent the eyes from dryness. Dehydration can cause itchy eyes, blurred vision and irritation in the eyes.
You should also read Ways to keep your eyes healthy all the time and things you do that could be hurting your eyes
