Normally, many of the natural deteriorating practices in relation to the eyes are irreparable. It is not difficult to maintain healthy eyes. Carotenoids can be found much more plentifully in fresh fruits such as oranges, lemons, grapefruits, and berries are some of the best when it comes to offering vitamin C. Regular consumption of citrus fruits and berries will help reduce the risk of cataracts and other eye diseases. Cold-water fish such as tuna, salmon, sardines and mackerel are rich in omega-3 fatty acids that are required by the eye.
By regularly eating these six foods that are rich in protective nutrients, you will achieve in no time healthy eyes and sharp vision. Here are six foods to eat for healthy eyes.
Dark, Greens, Leafy Vegetables
The carotenoids lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. They're packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts. Other healthy options include Swiss chard, collard greens, broccoli, and Brussels sprouts.
Eggs
Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form. There is burgeoning research showing that co-consuming cooked whole eggs with your veggies can increase carotenoids absorption.
Cold Water Fish
Rich in omega-3s, the omega-3 fat DHA is concentrated in your eye's retina. It provides structural support to cell membranes that boost eye health and protect retinal function, and research suggests eating more foods rich in these fats may slow macular degeneration. Ideal examples are salmons, sardines, and anchovies are other good sources of animal-based omega-3s.
Citrus and berries
These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.
Poultry Meats
Poultry is the lean and healthy substitute for the red, fatty meats you usually come across in dishes, including beef, pork or lamb. These types of meats are incredibly versatile, being a staple ingredient for many dishes. You can eat them in chili, steaks, soups, stews or even low fat salads.
Black Currants
Black currants contain some of the highest levels of anthocyanins found in nature — approximately 190-270 milligrams per 100 grams — which is far more than that found in even bilberries. They're also rich in essential fatty acids, lending added support to their anti-inflammatory properties.
Taking care of your overall health protects your eyes too. You know the importance of a healthy diet and the affect it has on your eye health. But did you know that exercise can also help by increasing circulation, which can lower pressure in the eyes? This can help those with glaucoma - a group of diseases caused by an increase in intraocular pressure (IOP), or pressure inside the eye.
By regularly eating these six foods that are rich in protective nutrients, you will achieve in no time healthy eyes and sharp vision. Here are six foods to eat for healthy eyes.
Dark, Greens, Leafy Vegetables
The carotenoids lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. They're packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts. Other healthy options include Swiss chard, collard greens, broccoli, and Brussels sprouts.
Eggs
Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form. There is burgeoning research showing that co-consuming cooked whole eggs with your veggies can increase carotenoids absorption.
Cold Water Fish
Rich in omega-3s, the omega-3 fat DHA is concentrated in your eye's retina. It provides structural support to cell membranes that boost eye health and protect retinal function, and research suggests eating more foods rich in these fats may slow macular degeneration. Ideal examples are salmons, sardines, and anchovies are other good sources of animal-based omega-3s.
Citrus and berries
These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.
Poultry Meats
Poultry is the lean and healthy substitute for the red, fatty meats you usually come across in dishes, including beef, pork or lamb. These types of meats are incredibly versatile, being a staple ingredient for many dishes. You can eat them in chili, steaks, soups, stews or even low fat salads.
Black Currants
Black currants contain some of the highest levels of anthocyanins found in nature — approximately 190-270 milligrams per 100 grams — which is far more than that found in even bilberries. They're also rich in essential fatty acids, lending added support to their anti-inflammatory properties.
Taking care of your overall health protects your eyes too. You know the importance of a healthy diet and the affect it has on your eye health. But did you know that exercise can also help by increasing circulation, which can lower pressure in the eyes? This can help those with glaucoma - a group of diseases caused by an increase in intraocular pressure (IOP), or pressure inside the eye.