10 foods for eye health that you need in your diet!

Introduction 

 Eating healthy is an important part of taking care of your health and keeping diseases at bay. It can be hard to figure out what you need to do to take care of your eyes, though, because it’s not like you can pop into your doctor’s office on the way home from work and ask them, Hey doc, what foods should I eat that will keep my eyes healthy? Luckily, with this guide full of eye-healthy foods in tow, you can make all the right choices when it comes to eating better and keeping your vision strong.

1) Carrots

Carrots are a great example of an excellent food for eye health. Full of vitamins A and C, these babies will provide your eyes with both immediate and long-term benefits. Vitamins A and C help to prevent the growth of bacteria and viruses which can cause or aggravate infections or other immune problems. These vitamins also help the body manufacture tears, making them an essential dietary choice if you are experiencing dry eyes. The high level of beta-carotene in carrots will be beneficial as well, since this substance is converted by the body into vitamin A as needed. Your carrot consumption might not only improve your vision, but also protects against cataracts and macular degeneration.

 

2) Sweet potatoes

One of the most important foods for eye health is sweet potatoes. They are high in vitamins A, B and C which are helpful when it comes to strengthening the body's immune system. Vitamin A is also great for maintaining healthy skin, night vision and healthy eyesight. This food is also a low-calorie option with only 120 calories per serving size. Additionally, sweet potatoes are also one of the best sources of dietary fiber. This can help maintain a healthy digestive system by speeding up digestion and preventing constipation. Sweet potatoes should be eaten daily as part of a balanced diet to improve overall health and prevent future illnesses from developing.

 

3) Spinach

Spinach is one of the most important foods for eye health and it's loaded with a slew of nutrients. For example, spinach contains lutein which helps protect the retina from damage caused by free radicals. Spinach also contains zeaxanthin which is thought to help filter out harmful blue light from electronic screens. It's rich in vitamin A and vitamin C, as well as magnesium and potassium. Spinach may help lower blood pressure and reduce the risk of diabetes, heart disease, and stroke. It can help prevent anemia because it's rich in iron. And last but not least, spinach is a great source of calcium so eating it will help strengthen bones!

 

4) Broccoli

Eating broccoli is one of the best eye-health tips out there. Broccoli is full of Vitamin C which can help reduce the risk of cataracts, glaucoma, and age-related macular degeneration. Additionally, it contains lutein and zeaxanthin, two nutrients that may help protect against the development of age-related macular degeneration.

 

5) Eggs

Eggs are a good food for eye health because they provide two important nutrients, lutein and zeaxanthin. There's a lot of evidence to support the role these nutrients play in defending against common eye diseases like cataracts and age-related macular degeneration. If this isn't enough to convince you, other studies show that people who eat lots of eggs have fewer strokes as well as lower blood pressure and cholesterol levels. What more do you need?! Eggs are not only healthy, but also delicious and filling.

 

6) Fish

Oily fish is one of the best foods for eye health. Salmon, mackerel, sardines and herring contain omega-3 fatty acids which are essential fats our bodies don’t produce naturally. Omega-3s have been shown to reduce inflammation and improve circulation which can help fight heart disease and improve blood sugar control in people with diabetes. Wild salmon is a great source of selenium and vitamin D, which protect against inflammatory diseases like arthritis. Oysters are an excellent source of zinc which has been proven to prevent vision loss in elderly people as well as stabilizing eyesight and reducing wrinkles around the eyes. Avocado is another important food for eye health as it contains lutein, a carotenoid found in leafy greens that helps prevent age-related macular degeneration.

 

7) Nuts

Nuts are a nutrient-rich food with high quantities of protein, healthy fats, vitamins, minerals and antioxidants. They're also a great source of vitamin E which is important for eye health and can help reduce the risk of cataracts and macular degeneration.

The amount of omega-3s found in nuts can help to lower blood pressure which is key when it comes to eye health.

 

8) Seeds

Sunflower seeds are a great source of vitamin E, which helps reduce inflammation and may help prevent the development of cataracts. They also contain omega-6 fatty acids which reduce inflammation and help protect against dry eye syndrome. Chia seeds are another great source of omega-6 fatty acids, as well as omega-3 fatty acids, which are essential for eye health. Foods rich in vitamin A can also be beneficial to eye health because they help with retinal function. The retinal cells have pigments called photopsin and rhodopsin, both of which require retinal to convert light into vision. Retinal is only found in animal-based products such as eggs or milk.

 

9) Beans

Beans are an excellent source of protein, as well as vitamin A, which is essential for eye health. Beans can help lower the risk of developing age-related macular degeneration. In addition to eating beans, make sure to incorporate other vitamins and minerals that are important to eye health into your daily diet.

 

10) Dark chocolate

Sure, chocolate might not be an essential food group, but it should be added to the list of foods for eye health. To provide important nutrients like vitamin A and antioxidants, look for dark chocolate with a minimum of 70% cocoa content. Dark chocolate also contains L-theanine which is an amino acid present in tea and thought to improve cognitive functioning as well as elevate mood. If you have too much sugar or even dairy sensitivities and don't think dark chocolate is a healthy option for you, then opt for unsweetened cacao powder (also called cocoa powder). It's loaded with high quality antioxidants and is easily added to recipes such as protein shakes or breakfast smoothies.