Superfoods for Healthy Eyes

Superfoods for Healthy Eyes

Superfoods for Healthy Eyes

Eating a healthy, well-balanced diet is so essential and beneficial to our health, especially for our eyes. There are many foods we can eat to not only improve overall health of our eyes but also prevent age-related eye disease and other eye related concerns. Learn which foods you can incorpoate into your diet to boost your health and vision. Below are 5 superfoods for healthy eyes.

1. Leafy Greens

Generally, all leafy greens and leafy vegetables are beneficial for our eyes. Kale and spinach, for example are loaded with  zeaxanthin and lutein, two key antioxidants that help lower the risk for cataracts and age related macular degeneration. Lutein works to help keep the eye muscles strong and healthy while also preventing eye infections. The two antioxidants together help protect against retinal damage.

2. Fish

Cold water fish contains high levels of omega-3 fatty acids, which are known to help protect against dry eyes, age related macular degeneration and cataracts. This includes fish like tuna, salmon, halibut, sardines and mackerel. Furthermore, diets rich in omega-3 fatty acids also help lower the risk of developing later-line-life eye diseases, promotes proper flow of the intraocular fluid and prevents glaucoma while also strengthening and improving eye blood vessel health.

3. Whole Grains

Diets rich in foods that have a low glycemic index (whole grains) have shown to help lower the risk for macular degeneration. Whole grains also contain an impressive amounts of nutrients, including vitamin E, niacin and zinc, all of which greatly help improve overall eye health. However, you will want to ensure you are choosing only high, fiber whole grains rather than refined carbs. This includes anything from brown rice to oats, quinoa, millet, bulgur, buckwheat, wild rice, and much more.

4. Fruits and Berries

Berries, grapefruits, oranges, and lemons are all rich in health-boosting vitamin C, a powerful antioxidant which helps lower the risks of developing macular degeneration and cataracts. According to research, our eyes need sufficient levels of vitamin C in order to properly function. The antioxidants present in these fruits can help keep our eyes strong and healthy for longer periods of time and may prevent any other eye related diseases.

5. Legumes

All types of legumes, including lentils, lima beans, peanuts, kidney beans, black eye peas, etc. are rich sources of zinc and bioflavonoids, which helps in protecting the retina and lowering the risk for eye related diseases such as cataracts and age-related macular degeneration. Zinc also plays a significant role in protecting the eyes from the negative effects of bright light.

6. Nuts and Dry Fruits

Nuts and dry fruits, especially almonds, apricots, walnuts and pistachios are all rich in high levels of vitamin E and omega-3 fatty acids, that aid in boosting eye health. Consuming nuts regularly can help protect the eyes from cataracts, macular degeneration and other eye related diseases and issues. In addition, adding nuts and dry fruits tot the diet also works to help improve our vision and protect the eyes from free radical.

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