Ten Best Foods for Eye Health

Ten Best Foods for Eye Health

People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.

Eat a Balanced Diet

As part of your healthy diet, choose foods rich in antioxidants, like Vitamins A and C; Include colorful vegetables and fruits like spinach, broccoli, carrots, and sweet potato in your diet. Also, consume foods rich in omega-3 fatty acids, especially fatty fish, such as salmon – is the best source of vitamins, nutrients, minerals, and antioxidants and help prevent most eye problems and vision-related issues.

These are important to the health of the macula, the part of the eye responsible for central vision. An inadequate intake of antioxidants, consumption of alcohol or saturated fats may create free-radical reactions that can harm the macula – the central part of the retina. High-fat diets can also cause deposits that constrict blood flow in the arteries. The eyes are especially sensitive to this, given the small size of the blood vessels that feed them. Your eyes are unique, and have their own set of nutritional needs.

I-Gem 6 eye vitamin is specially designed to provide a balanced combination of nutrients dedicated to the health of your eyes.

Fish

Maintaining a healthy lifestyle can help to lower the risk of eye problems. Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include: tuna, salmon, trout, mackerel, sardines, anchovies & herring.

Nuts and Legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include: walnuts, Brazil nuts, cashews, peanuts & lentils.

Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include: chia seeds, flax seeds & hemp seeds.

Citrus Fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an anti-oxidant that is recommended the AOA to fight age-related eye damage. Vitamin C-rich citrus fruits include: lemons, oranges & grapefruits

Green Leafy Vegetables

Green leafy vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Well-known leafy greens include: spinach, kale & collards.

Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

Water

It may come as no surprise that a fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

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REGD. OFFICE

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EMAIL

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