Want healthy sparkling eyes? Who doesn’t? Let’s start our journey towards #healthyeyes by eating right.
Here’s a list of #healthyfoods that are rich in nutrients and antioxidants to keep your eyes healthy.
1. Leafy Greens
Spinach, kale, collards, lettuce or any locally available green leafy are packed with goodness.
They contain high volumes of protein called Lutein and Zeaxanthin that prevent macular degeneration. Also, they are rich in antioxidants that protect your eyes from free radical damage. They are also rich in vitamins A, C, K and folate and minerals like iron and calcium.
Most fish varieties are rich in omega-3 fatty acids as well as vitamins and minerals. These essential fatty acids are healthy for your eyes, they promote healthy functioning of the delicate tissues of your eyes, repair damage, and prevent age-related macular degeneration.
Most fish are also rich in fat soluble vitamins like A, D, E, and K. These vitamins are essential to maintain healthy vision and to prevent dryness of eyes.
Almonds, walnuts, apricots, cashew nuts etc. not only make a great snack, they are packed with wonder nutrients. Almost all nuts and seeds are rich in vitamins A and E, and also have a high concentration of antioxidants that protect your eyes from age related damage.
Almonds, peanuts and sunflower seeds are exceptionally rich in omega-3 fatty acids and vitamin E and can help improve your vision.
Here comes a superfood!
Eggs aren’t just rich in vitamins A, D, B6 and B12, but also have high amounts of lutein and zeaxanthin. What’s more, eggs are also packed with omega-3 fatty acids. You name it and it is all there! All the good stuff that is needed to keep your eyes healthy and lustrous is packed within an egg.
Kidney beans, black beans, peas and lentils are good sources of bioflavonoids and zinc.
Zinc helps to protect the retina and lower the risk of developing macular degeneration and cataracts. Zinc also helps to protect the eyes from damage from light.
6. Flax seeds
Flax seeds and flaxseed oil is good for our eyes because they contain high levels of alpha-linolenic acid (ALA), an important omega-3 fatty acid that protects your macula from age related degeneration.
Flax seeds are a great substitute for fish for vegetarians. Grind your own flax seeds and sprinkle them over a salad or add them to a smoothie!
7. Citrus fruits and berries
The healing properties of Vitamin C are known to all. The eyes are no exception. Give them their much needed dose of Vitamin C by munching on delicious citrus fruits like orange, grapefruit and lemon.
Other fruits, like peaches, berries, red bell peppers and tomatoes are also packed with vitamin C, that helps to maintain a good eyesight.
Carrots are beautiful, delicious and rich in Vitamin A and Beta carotene.
Vitamin A helps in the chemical processes in the eye known as the “visual cycle” that helps your retina absorb light. Therefore, Vitamin A is a vital nutrient for vision. Also, it helps in maintaining a healthy tear film that prevents dryness of the eyes, and gives a healthy sparkle to your eyes.
Beta carotene is an antioxidant that gives the orange-red color to the carrots. It is also an essential nutrient, that helps in detoxification, and the body converts it to Vitamin A.
You could say carrots are superfoods for healthy eyes!
Broccoli is a rich source of antioxidants and Vitamin A that is critical for vision.
Sauté your broccoli, or steam it or just have it raw in salads, thus retaining their vitamin content intact for your eyes to absorb.
10. Sweet Potato
Sweet potatoes are rich in beta-carotene, an antioxidant that plays a key role in eye health.
The body converts it to vitamin A, which not only is important for vision, it also helps the surface of the eye act as an effective barrier to bacteria and viruses.
Try to include these amazing antioxidant rich healthy foods in your diet to fight age related damage, delay the occurrence of cataracts and to maintain healthy vision and beautiful lustrous eyes!
Got questions? Comment below or e-mail me!