Foods To Maintain And Protect Your Eyesight

Foods to help improve your eyesight

Foods To Maintain And Protect Your Eyesight

The eyes are the most important sensory organs that help you experience and develop senses and feel without touch. 

That’s why you must protect them. Of course, age, genetics, and electronics affect your eyesight, but the foods you choose to eat can help by preventing future  damage and keeping your retina and cornea healthy.

11 foods that you MUST include in your diet to protect your eyesight;

1. Carrots
Foods To Maintain And Protect Your Eyesight

Carrots are gorgeous and wholesome vegetables. They are very versatile and impart an amazing color to any dish. They are loaded with beta-carotene, an antioxidant and a precursor of vitamin A.
  • Scientists have found that consuming carrots improves night vision in people and can prevent deterioration of eyesight 
  • Carrots also help prevent oxidative damage and inflammation – the two major causes of eyesight problems.
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2. Fatty Fish
Foods To Maintain And Protect Your Eyesight

Fatty fish are rich sources of omega-3-fatty acids. And omega-3s help reduce inflammation by balancing out the omega-3 and omega-6 fatty acid ratio. When the inflammation levels are low, your body and brain functions improve, thereby strengthening your immunity. Plus, the area near the retina is loaded with DHA, a type of omega-3 fatty acid. Therefore, consuming fish like salmon, tuna, and mackerel is beneficial for your eye health.

If you are not a fish eater, you can take fish oil supplements after talking to your doctor. The best way to consume fatty fish is to grill it. Frying or poaching may reduce its food value.

3. Spinach
Foods To Maintain And Protect Your Eyesight

Spinach is rich in vitamins E, A, B, and C, minerals like iron and zinc, and phytonutrients like lutein and zeaxanthin. The carotenoid, lutein and zeaxanthin, have antioxidant and anti-inflammatory properties. Hence, consuming an adequate amount of spinach daily can help prevent macular degeneration and cataracts. Since it contains zinc, spinach can also keep the corneas healthy.

Add a bunch of lush green spinach to your smoothies. You may add fruits to your spinach smoothie to nullify any grassy or bitter taste.

4. Eggs

Foods To Maintain And Protect Your Eyesight

Eggs are loaded with essential amino acids and both water-soluble and fat-soluble vitamins. The egg yolk, though a little high in cholesterol, is a good source of lutein and zeaxanthin, which impart the yellow color to it.

Consume one or two whole eggs to keep your eyes healthy. Boiled, poached, or soft-boiled eggs are best and can be added to other foods to enhance their taste.

5. Dairy

Foods To Maintain And Protect Your Eyesight

Milk and yogurt are great for improving eye health. Apart from calcium and phosphorus, they are loaded with zinc and vitamin A. Vitamin A helps protect the cornea, and zinc helps transport vitamin A to the eyes from the liver.

Zinc also helps with night vision and prevents cataract.
You can drink grass-fed milk in the morning or at night before going to bed. Have yogurt after lunch or as a snack.

6. Nuts

Foods To Maintain And Protect Your Eyesight

Nuts are a great source of healthy fats and vitamin E, which helps reduce inflammation. Research has also confirmed that consuming nuts rich in vitamin E can help prevent age-related cataract formation.

You must have a handful of mixed nuts every day to help improve and protect your vision. However, be careful with these small bundles of joy as you can easily go overboard with them.

7. Oysters

Foods To Maintain And Protect Your Eyesight

Oysters are rich in zinc that helps improve eye health. You may consume oysters from a reputed restaurant.

8. Red Bell Pepper

Foods To Maintain And Protect Your Eyesight

Red bell pepper is a good source of vitamins A, E, and C and zeaxanthin and lutein. These vitamins and phytonutrients are known to protect the eyes from macular degeneration and help maintain good retina health by preventing oxidative damage.
Consume raw, blanched, or sautéed red bell pepper.

9. Broccoli

Foods To Maintain And Protect Your Eyesight

Broccoli is one vegetable that has numerous health benefits. The vitamins A, E, C, and lutein present in broccoli makes it an excellent food for your eyes. It helps protect your visual health by preventing photo damage and oxidative damage.
Consume roasted or blanched broccoli.

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10. Sunflower Seeds
Foods To Maintain And Protect Your Eyesight

Sunflower seeds are extremely good for your overall health. These are packed with vitamin E, protein, and healthy fats. These nutrients help reduce inflammation and remove metabolic wastes from the eyes.

11. Citrus Fruits

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The eyes have a high metabolic rate and constantly need antioxidants to flush out toxins produced as a result of metabolic reactions. Citrus fruits like oranges, berries, and kiwis are loaded with vitamin C – an amazing immunity booster. It is an antioxidant that helps scavenge the harmful oxygen radicals, thereby protecting your eye muscles from damage. Vitamin C also helps improve the health of the blood vessels present in the eyes.

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