Foods for healthy eyes, better vision

Carrots: These orange coloured vegetables are packed with beta carotene (carotene actually comes from carrots, hence the name) and antioxidants to help fight degenerative eye diseases such as cataracts and macular diseases. They are easy to add to any dish or salad, but if you don’t like them whole or solid, carrot juice is a great option. After all, most food supplements or child drinks have carrot juice as a main ingredient.

Bell peppers: Bell peppers are excellent sources of vitamin C, a crucial element for keeping a healthy vision. Also, they are high in antioxidants and other vitamins that will protect your eyes.

They can be eaten fresh in salads, sauces, and sandwiches or cooked in stews or even an addition for meat plateaus or steaks. They are the ideal ingredient for having great eyesight.

Poultry meats — turkey, chicken or ostrich: Poultry is the lean and healthy substitute for the red, fatty meats you usually come across in dishes, including beef, pork or lamb. Ostrich meat is also packed with zinc, potassium, proteins and iron which are key elements for having excellent eyesight. Zinc is a crucial mineral found in the retina and it causes enzyme production which is related to having healthy eyes. Also, iron helps fight ocular degeneration, keeping eyes healthy even during old age. Turkey and chicken also have high amounts of zinc, but as a plus, are also rich in a variety of vitamins such as Vitamin B, niacin and vitamin E. These are essential in fighting cataracts and other debilitating eye diseases.

Spinach: Spinach is literally packed with almost every vitamin out there, but the key components are vitamin C, lutein, zeaxanthin and beta carotene. Also, spinach has a high concentration of antioxidants that will help fight macular degeneration. Zeaxanthin and lutein increase the pigment density in the macular area, which acts as a natural sunscreen for the eyes, absorbing 40 to 90 per cent of the dangerous blue light spectrum rays.

Sweet potatoes: Here comes another high beta carotene food for great vision. The bright orange coloured flesh of these vegetables is packed with this important element.

Fish — salmon and sardines: Fish, in general, has high amounts of healthy omega 3 fats, essential for any healthy lifestyle. But salmon and sardines are even better, having a higher amount of omega 3 fats, which will ensure a healthy vision. Omega 3 fats work by protecting the tiny blood vessels that surrounds and are buried in the eyeball.

Source: fitnea.com