Diet and Vision: 6 Foods for Healthy Eyes



1) Carrots

Carrots are packed with beta carotene which is an antioxidant that helps lower the risks of cataracts and macular degeneration.

2) Peppers, Brussel Sprouts and Broccoli

These three vegetables provide a great source of vitamin C. Vitamin C is a crucial antioxidant, which has been shown to protect the eyes.

3) Ostrich

Ostrich is a tasty replacement for any red or white meat. It is full of protein, zinc and iron which all help maintain healthy eyes. Zinc especially helps, as it is found in the retina and it helps enzymes function which are responsible for eye health. People that have macular degeneration can suffer with low zinc levels in the retina so eating foods rich in zinc can help.

4) Turkey

Turkey is another meat which has high levels of zinc but it also contains the B vitamin niacin which protects the eyes against cataracts.

5) Spinach

Spinach contain four proteins which help to protect eye health. Not only does it contain lots of vitamin C and beta carotene, which we know helps with cataracts, macular degeneration and general eye health, but it also has large amounts of zeaxanthin and lutein. These two antioxidants are found in high levels in the tissue of the macula. The pair of them absorb about 40-90% of the blue light intensity entering your eyes so they act like a sunscreen for the eyes. Some studies have shown that by eating foods with high levels of these two antioxidants can increase the pigment mass in the macula which in turn means a better protection of the retina and a lower risk of macular degeneration.

6) FishPesce

Oily fish, such as salmon and sardines have high levels of Omega-3 which helps your eye health. Some studies have shown that eating foods high in Omega-3 can help to protect the very small blood vessels deep within the eye. Omega-3 can also help people who suffer with dry eyes.




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