To properly care for our eyes and avoid the risk of eye complications or diseases, it is important that we include the right foods into our diet.
For healthy eyes, antioxidant-rich foods should be included in our diet. The antioxidants include zinc, beta-carotene, vitamins A, C and E, zeaxanthin, omega-3 fatty acids and lutein. Without these antioxidants, severe eye complications such as glaucoma, cataract, night blindness, dry eyes and macular degeneration can occur.
Here are six foods that are known to contain required antioxidants needed for healthy eyes.
- Dairy products
Zinc and vitamin A are two important antioxidants found in milk and yogurt. The vitamin A assists in acting as a protective shield for the cornea while zinc transports vitamins from the liver to the eyes. Zinc is well concentrated in the eye region particularly the choroid and retina and it actively helps to prevent cataract and improve night vision. To increase our vitamin A and zinc levels, we need to take milk and yogurt regularly; whether during breakfast or as a snack.
- Fish
Salmon, along with other fish are great for eye health. They are rich in omega-3 fatty acids which is important for proper visual development and prevention of dry eyes. Add fish to your diet today.
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- Carrots
Carrots, like fish, are also great for the eyes. Carrots are good sources of vitamin A and beta-carotene and they help to protect the eyes from harmful infections and sever complications. Luckily for us, carrots are very handy and can be easily carried around. They can also be included in the preparation of other foods like cakes, juices, fruit salads, pancakes etc.
- Almonds
Nuts and seeds are generally good for the eyes. Almonds contain vitamin E which is effective for combating stubborn molecules that fight healthy tissues. Proper consumption of vitamin E will also assist in macular degeneration and cataract. Other nuts that can be taken include hazelnuts and peanuts.
- Oranges
The rich presence of vitamin C in citrus fruits has proven to be beneficial for eye health. Vitamin C improves the condition of blood vessels in the eye. They fight off cataract and macular degeneration.
- Eggs
Egg yolks contain zinc, lutein, vitamin A and zeaxanthin which are all key nutrients for eye health. Each one of them have specific functions in various parts of the eyes. The versatile nature of eggs makes it easy for them to be added into our diet.