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7 Foods Potentially Healthy For Your Eyes

your eye health

It would be totally time-wasting to explain the value and importance of our eyes in life. Since they are essential for our well-being, it is our responsibility to keep them as healthy as possible.

Despite the fact that vision problems such as cataracts, farsightedness are associated with old age ( generally speaking ), the number of young individuals that develop certain eye problems has increased significantly, especially in the last 3 decades.

Experts attribute the growing number of eye diseases among young individuals to increased air pollution in cities and the use of electronic devices.

To put simply, the use of technology and polluted city air exacerbate eye disorders, that generally occur due to ageing. As such, it is imperative to take certain precautions to protect the eyes.

While protecting eyes from air pollution, limiting the amount of time in front of the computer and visiting an eye doctor regularly are effective ways to maintain eye health, eating the right foods can directly contribute to your eye health and minimise the risk of eye conditions.

In this article, we are going to focus on the best foods for eye health. By adding these nutrient-rich foods into your diet, you can keep eye problems at bay.


1- Fish

First things first! Fish consumption, as long as containing omega-3, can significantly contribute to your eye health. Particularly salmon, but also other variety of fish provide a great amount of omega-3.

According to eye doctors, omega-3 is beneficial for visual development and might be effective to prevent dry eye, which is one of the eye disorders of this modern age.

While salmon is arguably the most effective; tuna, trout, sardines and anchovies can also be good choices for eye health.


2- Citrus Fruit

Citrus fruits like oranges, mandarins, grapefruits, lemons should be in your diet if you are determined to take care of your eyes, according to experts.

Actually, citrus fruits owe their eye-protecting property to their vitamin C content. Vitamin c is an antioxidant that protects the human body against free radicals. Additionally, vitamin C help keep the blood vessels healthy in the eyes.

For these reasons, eating vitamin-C rich citrus fruits is a sensible choice to minimise the risk of certain eye diseases such as macular degeneration and cataracts.


3- Leafy Green Vegetables

Eating leafy green vegetables such as kale, spinach, broccoli may not appeal to your taste buds, however, their health benefits are impressive – from skin health to cancer prevention.

Just as citrus fruits, leafy green vegetables are also a good source of vitamin c, which we said to be important for eye health. In addition to this, leafy green vegetables contain a handsome amount of lutein and zeaxanthin.

According to experts; these two nutrients are very important for eye health and may minimise the risk of macular degeneration and cataracts.


4- Carrots

Carrots and eyes have long been associated with each other. And, there is a good reason for this association.

It is believed that carrots can contribute to eye health with their rich vitamin A and beta carotene content. As the report says vitamin a provide protection to the cornea and is essential for good vision.

Therefore, putting the carrot at the top of the diet list may please your eyes. 


5- Beef

As getting older, it is unavoidable that the visual quality of individuals diminishes. However, if your goal is to delay the possible eye problems that come with ageing, then you need to make sure that you are obtaining a sufficient amount of zinc daily.

According to a scientific study, zinc can protect eye health in the long term. And, please note that human eyes already contain high levels of zinc. Therefore, it is safe to say that zinc intake is essential for your eye health. 

Beef is one of the richest zinc sources. Additionally, chicken is also a good source of zinc. However, if you are vegan, then you can replace meat with for instance; beans, chickpeas, lentils, tofu to obtain zinc for your eye health.


6- Nuts

Not only their amazing taste but also the proven health benefits of nuts made people tend to consume these snacks.

Since nuts offer various health benefits, it should not be surprising to hear that nuts are also goods for eye health. Nuts can contribute to your eye health with their omega-3 acids or high level of vitamin E content.

In addition to omega-3, vitamin E is also effective for reducing the risk of macular degeneration. Therefore, consuming vitamin E and omega 3 rich foods can be a good choice for your eyes.

Even though all nuts are ideal for eye health, you may consider eating almonds as your main snack thanks to almonds’ high vitamin E content.


7- Eggs

Earlier in this article, we have said leafy green vegetables can minimise the risk of certain eye diseases such as cataracts and macular degeneration since these vegetables contain lutein and zeaxanthin, linked to eye health.

We also said beef ( zinc ), citrus fruits ( vitamin C ), and nuts ( omega-e and vitamin E ) are healthy foods choices thanks to their nutrient contents.

What may make eggs so specifical for eye health is eggs, more or less, can provide all of these eye-friendly vitamins and minerals ( zinc, vitamin C, vitamin E and zeaxanthin/carotenoids )?