What Foods are Good for Eye Health

Important ٖٖٖFoods to Improve the Vision and Health of Your Eyes

The health of your eyes, as well as that of the rest of our body (from the liver to the brain), depends to a great extent on the nutrients that we feed ourselves with, this is a scientific fact product of the work of nutritionists and researchers of all the world.

Good Food for Eye Health

Therefore, we present 10 foods to improve the view that range from vegetables to citrus fruits and meats.

List of 10 foods to improve eyesight

1. Kale

Good Food for Eye Health

The kale, favorite of vegans and gourmets, is one of the most nutritious vegetables. In addition to being rich in antioxidants such as:  lutein and zeaxanthin.

These antioxidants can also be found in other vegetables with dark green leaves, such as: spinach and romaine lettuce. They are related to a low incidence in cataracts. 

2. Carrots

Carrots for Eye Health

Surely you have heard about the benefits that carrots bring to the health of your eyes.

The orange color of the carrots indicates that they are vegetables rich in beta-carotene, which can be useful to slow down the progress of macular degeneration of the eye. They have vitamin A, this helps us with deep vision and adaptation to see in the dark.

Other foods to improve eyesight are orange fruits and vegetables: sweet potatoes, sweet pumpkins and peaches.

3. Fish

Fish for Eye Health

Some fish, such as salmon, tuna and sardines, are rich in Omega 3 fatty acids.

These essential fats help keep the eyes healthy during aging. Another way to consume Omega 3, are nuts and chia seeds.

4. Citrus

Citrus for eye Health

The vitamin C, which can be found in fruits like oranges and kiwis, may help fight cataracts and macular degeneration of the eye (also known as AMD for its acronym in English). They also provide collagen for the muscles of the eye.

Other food sources to improve eyesight containing vitamin C are: cantaloupe, sweet red peppers, broccoli and strawberries.

5. Green tea

In addition to being delicious, and containing antioxidants, green tea includes catechins , a component that can help reduce the risk of cataracts, as well as macular degeneration of the eye.

6.Legumes

Legumes for Eye Health

Legumes (such as peas and beans) contain un mineral essential for sight, called "Zinc”.

This mineral can help protect our eyes from the damaging effects of light. A simple way to consume zinc is with a snack of dehydrated peas.

7. Cereals and Yeasts

These foods to improve eyesight contain vitamin B, prevents vision loss, in addition to a large amount of folic acid.

8. Dairy

Dairy Food and Eye Health

Milk derivatives have vitamin A, an essential nutrient for humans. It is also known as retinol and generates pigments necessary for the functioning of the retina.

9. Nuts

They are energy foods rich in fats (Omega 3), proteins, trace elements and even vitamins like the B complex.

It does not matter if they are hard shell like almond, walnut or pistachio or dried fruits like plums, dates and figs. They contain selenium and Zinc present in Brazil nuts and cashews. These to strengthen and strengthen the muscles of the eye, especially the eyeball.

10. Egg.

Eggs for Eye Health

Rich in protein, its components as the yolk contributes a third of the total weight of the egg. Its biological function consists in giving nutrients and calories, as well as: Vitamin A, thiamin, iron, among others.

For the eye it provides, in general, the egg components such as lutein that together with zeaxanthin are found in the ocular macula luteum and caxanthin that prevents eye problems such as cataracts, it is also considered as a skin filter for the light of shorter wavelength (blue and violet).