With many millions of people suffering from macular degeneration and
cataracts, it’s well worth incorporating some of the foods that are good
for your eyes into your daily diet. Since the eyes are vascular, it’s
vital to stick to a healthy diet that is low in saturated and trans fat
to maintain your eyes’ blood vessels healthy.
Numerous studies show that
protecting the eyes begins with the foods on a plate. Foods rich in
lutein, omega-3 fatty acids, vitamin C, vitamin E, zinc, and
antioxidants help ward off most age-related vision problems including
cataracts and macular degeneration.
One of the best things about these foods is that they also
improve digestion, boost mood and energy, keeps skin healthy, and
improve overall health.
Enjoy learning about 9 best foods to eat to keep
your eyes healthy and feel free to add to this list your favorite foods
after reading through.
1. Carrots
Sure,
carrots top this list of the best foods to eat
for healthy eyes. Carrots are an excellent source of vitamin A and
beta-carotene that promote overall eye health. Vitamin A is crucial for
the surface of the eyes and lids and beta-carotene is a powerful
antioxidant that helps protect the cells of the eyes from free radical
damage. Carrots don’t give you night vision, of course, but the
beta-carotene will help lower your risk of both cataracts and macular
degeneration.
Rich in fiber and potassium, carrots are also great for your overall
health. Potassium helps to maintain a proper fluid balance in the body
and fiber helps keep your digestive system functioning efficiently.
Carrots are also high in falcarinol, a substance that can slow the
cancer cell growth.
If you are trying to lose weight, load up your diet with carrots
since they are extremely low in calories and they are almost fat-free.
Plus, they are high in fiber that will keep you full longer and can even
prevent you from overeating. Munch on carrots when you are hungry.
Serve carrot sticks with hummus or a low-calorie vegetable dip. I always
add carrots to my healthy smoothies, salads, soups, stir-fry, and I
make healthy carrots chips that my family, especially kids, enjoys
eating instead of potato chips.
2. Salmon
Like any other oily fish, such as sardines, herring, mackerel and halibut,
salmon
is an excellent source of omega-3 fatty acids, which are essential for a
good eye health. Eating salmon regularly reduces the risk of macular
degeneration by 38% and helps treat dry eye disease. Salmon is also one
of the best sources of vitamin D that helps improve your eye health,
cardiovascular health and it plays a vital role in healthy bone growth.
Vitamin D deficiency has been linked to a higher risk of cancer, heart
disease, type-1 diabetes, sclerosis, and rheumatoid arthritis.
Incorporate salmon into your eating plan to improve your vision as well
as to prevent vitamin D deficiency. A can of salmon contains your day’s
worth of this essential vitamin.
Omega-3 fatty acids in salmon also help reduce inflammation, lower
cholesterol and slow and prevent the Alzheimer’s disease. It’s
recommended to eat salmon at least twice a week. You can bake salmon for
dinner, add salmon chunks to your salads, grill salmon, use raw salmon
for sushi and sashimi, or eat smoked salmon with crackers. If you have
trouble falling asleep, try eating salmon for dinner. Salmon is high in
tryptophan, a natural sedative that will help you sleep better.
3. Leafy greens
Kale, spinach, chard, collards, and other dark leafy greens are
packed with two potent antioxidants, zeaxanthin and lutein, which are
stored in the macula. The macula is a small part of the retina that acts
as an absolutely natural sunblock, protecting your eyes from harmful
light. The antioxidants found in leafy greens absorb blue light that is
especially dangerous to the retina. Moreover, they can help you get
better contrast detection and improve your eyesight. Many researches
have found that zeaxanthin and lutein lower the risk of chronic eye
diseases, such as cataracts and age-related macular degeneration.
In fact,
leafy greens are good for your overall
health and they boast a plethora of amazing benefits. For instance,
spinach is high in potassium, magnesium, folate, vitamins E and K, and
antioxidants that protect your brain cells and may help prevent
dementia. Kale is a wonderful source of vitamins A, C and K, magnesium,
and calcium. Eating kale regularly promotes healthy eyes and skin, helps
reduce the bad cholesterol levels, and improves liver and kidney
functions. Add your favorite leafy greens to your green smoothies, use
them in your salads, or make homemade kale chips. If you are brave
enough to eat leafy greens raw, it’s even better.
4. Corn
One of the most delicious and versatile vegetables, a yellow corn is
rich in zeaxanthin and lutein, powerful antioxidants that are good for
your eyes. ½ cup of cooked corn provides you with 1,8 grams of these
pigments. Consuming corn on a regular basis lowers the risks of
cataracts and helps prevent the loss of yellow pigments in the eyes.
Corn is also fortified with Vitamin C, Vitamin B5
(pantothenic acid), Vitamin B1 (thiamin) and folate. Moreover, it’s a
fantastic source of magnesium, phosphorus, iron, copper, manganese,
zinc, and antioxidants that help your body combat cancer-causing free
radicals. Due to its high fiber content, corn helps prevent hemorrhoids,
lower the risk of colon cancer, diabetes and heart problems, as well as
aids weight loss.
You can add corn to your salads and soups, grill or boil fresh corn
on the cob, use it in your pizza, salsa and risotto. I also love adding
corn to my vegetable smoothie. If you don’t like the taste of the corn, a
healthy vegetable smoothie is a great option for you. You will enjoy a
tasty drink while reaping all its health benefits. To increase the
absorption of the eye-friendly pigments found in a yellow corn, consider
eating corn with some dietary fat such as salmon, olive oil, or
walnuts.
5. Ostrich
Perhaps, you have never even considered eating ostrich for healthy
eyes, but it’s rich in zinc that helps the eyes stay healthy and lowers
the risk of macular degeneration.
Ostrich is a great
substitute for red meat. It contains less than a third of the amount of
fat in a lean beef, and it’s much lower in cholesterol than chicken and
other red meats. Ostrich meat is rich in zinc that plays an important
role in maintaining eye health. Zinc is also vital for many enzyme
systems and proper functioning of your digestion and immune system.
Moreover, it helps reduce stress levels, boost metabolism and fight
acne. People who suffer from macular degeneration should definitely
incorporate ostrich meat into their eating plan. During macular
degeneration, the low zinc levels in the retina can be leveled up by
eating ostrich meat on a regular basis.
Apart from improving your eye health, ostrich meat boasts numerous
benefits. If you want to build or maintain muscle, add some ostrich meat
to your daily diet. This meat is an awesome source of potassium,
protein, iron, phosphorous, and natural creatine.
Thanks to its ideal pH balance, ostrich meat doesn’t attract or
harbor harmful bacteria such as salmonella and E-coli, unlike chicken
and some other meats. This makes ostrich meat perfect for carpaccio and
sushi.
6. Olive oil
The major reason why
olive oil is so beneficial to
your eyes is that it helps your body absorb nutrients from the other
foods that can help keep your eyes healthy. So, drizzle olive oil over
your mixed salad to absorb all of the nutrients from the tomatoes and
leafy greens, and cook your sweet potatoes and meat in olive oil to get
the most nutrients.
Studies show that a diet that’s low in saturated and trans fat can
help prevent retina diseases. Olive oil is low in saturated fat and
contains no trans fats. When purchasing olive oil, opt for extra virgin
olive oil that provides a great antioxidant boost to protect your eyes.
Olive oil is naturally free of cholesterol, carbohydrate and sodium, but
it’s high in vitamin E – 100 gram of fresh extra virgin olive oil
provides approximately 96% of recommended daily amount of
alpha-tocopherol. Moreover, olive oil is rich in vitamin K – 100 gram of
extra virgin olive oil provides around 50% of recommended daily intake.
Vitamin K is crucial for preventing heart disease, building strong
bones, and keeping your eyes healthy. Due to its high antioxidant
content, olive oil helps prevent cancer, coronary artery disease,
inflammation, diabetes, and degenerative nerve diseases.
7. Turkey
One of the best and tasty foods to eat for healthy eyes is
turkey.
It is rich in both the B-vitamin niacin and zinc and it is incredibly
versatile. You can use it as a substitute for both beef and chicken.
Plus, turkey is often more reasonably priced. Eating turkey regularly
keeps the eyes healthy and can even ward off cataract.
Apart from being rich in zinc, turkey is also fortified with B
vitamins, tryptophan, phosphorus, protein and selenium. It’s low in
cholesterol and saturated fat, and can be a part of a healthy diet due
to its high protein content. A serving of turkey has 65 percent of
recommended daily protein intake. Have a turkey sandwich with your
favorite veggies for lunch and you will almost cover your daily protein
intake.
Turkey is believed to help prevent cancer and boost mood thanks to
its incredibly high tryptophan content. It’s a great source of selenium,
which is crucial for the healthy function of the immune system and
thyroid and which plays a vital role in the antioxidant defense system,
helping to prevent the growth of cancer-friendly free radicals in your
body. Since turkey is lower in cholesterol and fat than beef, pork and
chicken, consuming it also helps to reduce cholesterol levels. If you
can’t afford eating ostrich meat, turkey may be the best choice for you.
8. Tomatoes
Tomatoes are an excellent source of carotenoids,
including lycopene, a great antioxidant compound that gives tomatoes
their perfect red color. A study shows that the lycopene helps protect
the retina and other areas of the eye from the light-induced damage.
Lycopene may also help protect your cells from damage and it helps
prevent prostate, stomach, and lung cancers. Tomatoes are also plentiful
in vitamin C that helps protect your eyes and vision. Moreover, vitamin
C promotes wound healing, protects your body from free radical damage,
and improves the absorption of iron from most plant foods.
Fresh or cooked tomatoes consumed with a little bit of olive oil will
help improve lycopene absorption. Not only do tomatoes help protect
your eyes, they can also improve your skin health and boost your brain
power and immune system. You can add tomatoes to your morning smoothies,
vegetable salads, soups, omelets, or better, eat them raw. Consider
grilling tomatoes and drinking tomato juice that is packed with
essential vitamins and minerals. Slice a few tomatoes for your homemade
pizza or make your own tomato pasta sauce. Many researchers say that
consuming foods high in powerful antioxidants is much better than taking
a supplement. Tomatoes are rich in antioxidants, so why not eat them
more?
9. Sweet potatoes
Finally, the last great food to eat for healthy eyes is
sweet potatoes.
It’s the beta-carotene you have to thank for helping to keep your eyes
healthy when you eat sweet potatoes. Just like carrots, sweet potatoes
are plentiful in beta carotene, vitamin A, vitamin C, fiber, manganese
and potassium, which are all good for eye health. A medium sweet potato
provides over 200 percent of recommended daily intake of beta carotene,
28 percent of recommended daily manganese intake, and 40 percent of the
daily requirement of vitamin C. Sweet potatoes are also a good source of
vitamin D that is crucial for your immune system, energy levels, eye
health and bone growth. Not only are sweet potatoes great for your eye
health, they are also good for your heart health. Due to its high
content of potassium and vitamin B6, sweet potatoes help to prevent high
blood pressure and reduce your risk of cardiovascular disease.
I like sweet potatoes since they are very versatile. You can mash
them, roast them, or even make them into chips and fries. You can also
serve baked sweet potatoes with extra virgin olive oil to boost your eye
health. Sweet potatoes also blend well with nuts and onions.
These amazing and tasty foods are good for your eyes since they all
contain antioxidants, fats or minerals that are so good for your eyes.
Add foods rich in lutein, beta-carotene, zeaxanthin, vitamin E, vitamin
C, omega-3 fats and zinc to your everyday diet to improve your eye
health and prevent eye diseases.
Do you eat these foods for healthy
eyes? Please comment below.
