Research shows that eating eye-healthy foods on a regular basis may protect your eyes from infection as well as prevent the development of serious eye conditions, like age-related macular degeneration and cataracts. To ensure your eyes work their best, eat a variety of the following foods on the daily.
Almonds
Packed with vitamin E, snacking on a handful of almonds every day can slow macular degeneration, research says. Like other nuts and seeds, almonds boast a healthy dose of vitamin E which guards against unstable molecules that target healthy tissue.
Blueberries
One of the best food sources for antioxidants, berries are one of the healthiest foods for your eyes. Look to options like blueberries, which are packed with nutritious vitamins and minerals, particularly beneficial for maintaining eye health. For every one cup of blueberries, you get 14 mg of vitamin C – crucial for ridding the body of free radicals which wreak havoc on the eyes.
Eggs
Don’t skip the yolk. It’s a prime source of lutein, zeaxanthin, and zinc – all which are vital for eye health. Vitamin A protects the cornea -- the surface of the eye. While, lutein and zeaxanthin lower the risk of developing serious eye conditions like age-related macular degeneration and cataracts. Lastly, zinc contributes to the health of the retina as well as night vision.
Kale
Leafy greens like kale are loaded with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts. Think kale. The superfood is packed with nutrients that may help prevent age-related macular degeneration and cataracts. Easily incorporate this trendy green into your daily diet by adding a least one cup to your morning smoothie, salad, or as a sandwich topper.
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Citrus
Powerhouses of vitamin C, fruits such as oranges, lemons, grapefruit and limes, reduce the risk of developing age-related macular degeneration, the leading cause of blindness in people over age 55, and cataracts, a clouding of the normally clear lens of your eye and the principal cause of blindness in the world.
In one study, spanning 10 years, women taking vitamin C experienced a 64 percent reduction in the risk of developing nuclear cataracts. Further research showed that women taking a daily supplement (364 mg) saw a 57 percent drop in their risk of developing cataracts.
Fish
Prevent dry eyes! Opt for fish like tuna, salmon, mackerel, anchovies and trout, all which are rich in DHA -- a fatty acid found in your retina. While low levels can lead to dry eyes, a diet rich in fatty acids can boost eye health.
Carrots
Well-known to promote eye health, carrots contain a form of vitamin A, called beta-carotene, which helps the retina and other parts of the eye to function properly. The easy to eat on the go veggie also protects eyes against infection and other serious eye conditions.
More Tips for Eye Health
- Visit an eye doctor every one to two years.
- Wear sunglasses when outdoors.
- Avoid tobacco use.
- Maintaining a healthy weight.
- Wearing protective eye gear when engaging in sports, hobbies, home projects, or work-related activities
- Maintain healthy blood sugar levels.
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