Your vision is vital for everything you do. Whether it’s reading, writing, watching movies, or anything else that requires your vision, your eyes are needed to see the world around you.
Keeping your eyes healthy means keeping them safe from several potential risks. Eyes should be protected from dust and dirt, as this can lead to eye infections. They should also be protected from much stronger threats such as ultraviolet rays from the sun and chemicals in household items. In order to protect your eyes and vision, it’s important to eat certain foods that are good for your eyes and vision. These foods improve blood flow in the retina and also support a healthy lens as well as retinal cells.
Here are 6 foods that are good for your eyes and vision.
Carrots
These are a great source of beta-carotene, which is a vitamin (botanically, a mineral) that helps prevent macular degeneration, cataracts, and glaucoma. Beta-carotene is found only in plants, and because of genetic differences between people, there is much variability in the amount that people can absorb and utilize. Beta-carotene is also found in orange fruits and vegetables, and carrots are one of the richest dietary sources of this nutrient, so it’s good to consume carrots as a source of beta-carotene.
It is believed that carrots play a role in keeping age-related vision problems at bay, and eating them regularly may help reduce inflammation in the eyes, improve your vision and keep your eyes healthy.
Eggs
Eggs have been used for thousands of years as a source of nutrients for eyes and vision. Vitamin A is what protects the eyes from damage, and as an important part of cell membranes and DNA, it’s also responsible for maintaining skin and mucus membranes. Vitamin A can be found in abundance in many foods, and eggs are one of the best sources of this vitamin.
Eggs also contain high levels of lutein and zeaxanthin, two important antioxidants that may protect the eye from damage caused by free radicals. Last but not least, eggs are also a good source of choline, which is essential for the production of neurotransmitters and fatty acids that support eye health.
Citrus Fruits
Citrus fruits are a great source of vitamin C, which is an important antioxidant that can neutralize free radicals that can cause damage to cells and DNA and is beneficial for the eyes and vision.
Having at least two pieces of vitamin C-rich fruits every day can help to boost your immune system, prevent common diseases, and protect your eyes and vision as well. For example, medium-sized orange contains up to 70 mg of vitamin C (the daily value for vitamin C is 90 mg,) so two pieces of this delicious and refreshing fruit will help keep your eyes healthy.
Not only do citrus fruits provide vitamin C, but they also contain bioflavonoids, which have anti-inflammatory and antioxidant properties. These benefits may help protect the eyes from damage caused by environmental toxins, smoking, and age-related macular degeneration.
Choose oranges, grapefruit, lemons, limes, or mandarins as your citrus fruits. Oranges and grapefruit are especially high in vitamin C. Citrus fruits are also low in calories, so even if you’re trying to lose weight, you can include them in your diet without worrying about eating too many calories.
Seeds and Nuts
Many seeds and nuts are high in oleic acid, an omega-9 fatty acid that can reduce inflammation in the body and also protect the eyes from damage. They also contain antioxidants and other nutrients, such as magnesium and zinc, that can support eye health.
And what nuts and seeds are most beneficial to our eyes? Peanuts, cashew, brazil nuts, almonds, walnuts, or sunflower seeds are the ones you should incorporate into your daily life. There are a few ways to enjoy nuts: as a snack, in a salad, or as part of a dessert. Some people like to eat raw nuts, while others prefer to cook them. Some people also like to use them in recipes.
Fish and Seafood
Fish and seafood are a great source of omega-3 fatty acids, which can help improve your eye health. Omega-3 fatty acids can help reduce the risk of developing age-related macular degeneration (AMD), a serious form of vision impairment. They can also help keep your eyesight healthy overall. In addition, fish and seafood are a great source of vitamin A, which is essential for healthy vision. Vitamin A is essential for the development of the retina and for the maintenance of your eyesight.
Fish and seafood are also a good source of vitamin B12, which is important for the proper functioning of the optic nerve. Vitamin B12 helps keep your eyesight sharp and healthy. These are the best fish and seafood for healthy eyes:
- salmon
- herring
- trout
- mackerel
- anchovies
- sardines
- tuna
Sweet Potatoes
Sweet potatoes are a rich source of beta-carotene, vitamin C, and minerals such as iron, which can help to protect the eyes and help to maintain good vision. Additionally, sweet potatoes are a good source of vitamin C, which is important for the production of collagen, a key component of eye tissue.
There are many ways to enjoy sweet potatoes. You can eat them raw, roasted, mashed, or in a variety of dishes. They are often eaten as a side dish, but they can also be used in recipes that call for potatoes. Sweet potatoes are not as popular as regular potatoes and, as the name suggests, have a sweet taste. However, there are a number of recipes for making them a delicious dish that even the most demanding eaters will enjoy!
Závěrem
Eating a healthy diet is important to ensure good health, especially when it comes to your eyes and vision. The foods listed above are beneficial for both eyes and vision. By including them in your diet, you can protect your eyes and vision while also promoting good health. If you are on a special diet or have a reserved number of calories that you can take during the day, first consult your doctor or dietician.
