We, humans, have 5 sensory organs, and each play an important role in human functioning and contribute to our comfort and healthy existence, as long as they are in good form. Taking care of these sensory organs is of the greatest importance to any humans. One of the organs being eyes, which play a big role in helping you enjoy the beauty of life around you, it must be your top priority to take care of your eyes and keep them healthy. There is an easy way to keep them healthy by just picking the right kind of food for your everyday diet. Your vision is the most primary requirement for existence. We have listed 10 different sources of nutrients for your eyes. Make sure you add at least one of them to your everyday diet. This way you are set for life.
Since you were probably 3 years old, you would have been told eating carrots is the best source of nutrition for your eyesight. Even though you would have picked up the habit of eating carrots from Bugs Bunny, your mother would have encouraged this habit. Carrots are rich in beta carotene (precursor to vitamin A, a necessary nutrient for vision), lycopene (a phytonutrient antioxidant protective of UVB radiation in the eye) and lutein (a protective phytonutrient found in high concentrations in the macula which protects it from free radical damage).
2. Green leafy vegetables like Kale & Spinach
Kale is a rich source of cancer-fighting antioxidants and vitamins. Spinach is also a good source of antioxidants which protect against any kind of eye damage from sunlight, cigarette smoke and air pollution. These leafy greens are loaded with two of the best for eyes, lutein and zeaxanthin, and also beta-carotene. Collard greens, broccoli, and bright-colored fruits like kiwis and grapes are ways to get them, too.
Eggs are one of the healthiest food to add to your everyday diet. They are protein-rich and also contain nutrients like lutein, vitamin E, and omega 3s. These nutrients help to reduce the risk of developing age-related eyesight degeneration. Also, Eggs are rich in cysteine and sulphur, two components of glutathione, a protein that acts as an antioxidant for the lens of the eye. This may explain why sulphur-containing compounds have been found to protect from cataract formation.
4. Fatty Fish
Fish should be included in your everyday balanced diet for protein. Especially, cold-water fish such as salmon, tuna, cod, haddock as well as sardines are rich in the healthy Omega-3 oils. Fish are especially high in EPA and DHA, two Omega-3 fats which are important for cellular health. DHA makes up 30 percent of the fatty acids that comprise the retina of your eyes. Hence, can be considered to be a good food for your eyes.
Apricots can be found both in fresh and dry form. It’s one of the tastiest fruits, and comes with an added advantage of being healthy for your eyes. Apricots are rich in both beta-carotene and lycopene, two phytochemicals that promote good vision. Beta-carotene is converted by the body to vitamin A, an important antioxidant that resists oxidative stress damage to the lense of the eye, helping to prevent cataracts and macular degeneration.
These berries are not just pretty looking, they treat your eyes in more than one ways. Nutritionally they are a good source for your eyes. Eating these berries has been associated with the reduction of eye fatigue. As well as having the eye-healthy carotenoids lutein and zeaxanthin, blueberries contain anthocyanins, eye-nourishing phytonutrients which have been shown to improve night vision. They also contain flavonoids like rutin, resveratrol and quercitin which may have preventative effects on macular degeneration. Blueberries also contain minerals necessary for proper vision including selenium and zinc.
Tomatoes are one of the most common vegetables that is added to your diet. Everybody, all around the world eats tomatoes in some or the other form as a part of their meal. Tomatoes contain two eye-healthy nutrients — lycopene and lutein. As you have read above, you would have figured these two form of compounds are extremely healthy for your eyes. Both of these phytochemicals are carotenoids, found to be helpful for vision. Lycopene has been well documented as effective in cancer-protection, but its antioxidant capabilities also act to protect the eyes from sun damage.
8. Garlic and Onions
Not just that they make you food smell good and taste delicious, they also help in improving your eyesight. They contain nutrients that help improve the power of your eyes and keep them healthy by reducing the strain you put on them. Sulphur-rich garlic and onions are important for the production of glutathione, an important sulphur containing protein that acts as an antioxidant for the lens of the eye. Raising glutathione levels can be instrumental in both prevention and resolution of visual problems like macular degeneration, glaucoma or cataracts.
Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). What’s more, turkey is incredibly versatile and a terrific lean substitute for high-fat beef. Turkey is a great sandwich stuffer, it’s delicious in a salad, and you can easily use lean ground turkey for burgers, chili and tacos.
A healthy and delicious lean substitute for any red or white meat, including beef, chicken, turkey, pork or lamb, in any of your favorite recipes. It absorbs your favorite seasonings and is loaded with protein, iron and zinc — one of the key ingredients for maintaining healthy eyes. Zinc is found in the retina, and helps the functioning of enzymes responsible for eye health. In people with macular degeneration, levels of zinc in the retina can be very low, so eating zinc-rich foods is a logical first step for preventing and treating macular degeneration. Look for ostrich in specialty stores or online.