Omega-3 fatty acids, lutein, zeaxanthin, zinc, and vitamins A, C, and E are among the main nutrients that contribute to eye health.
Some of the major eye problems that can be prevented with these antioxidants include cataracts, AMD, and dry eyes.
It is usually preferable to obtain nutrients from food rather than from tablets. A list of eight superfoods that benefit your health and vision is provided below.
1. Fish
Salmon, mackerel, trout, and fish oil contain Omega-3 fatty acids that help maintain eye health.
The omega-3 fatty acids have a long-term beneficial effect on ocular conditions such as dry eye disease and age-related macular degeneration.
2. Nuts
Besides omega-3 fatty acids, nuts also contain a high amount of vitamin E. Vitamin E is an antioxidant that protects all of the cells in the body, including those in the eyes.
Through its ability to scavenge free radicals, vitamin E works to stop oxidative damage in the eye caused by pollution, smoke, and harmful UV rays.
Almonds, walnuts, hazelnuts, cashew nuts, etc., are good sources of vitamin E.
3. Seeds
As well as providing nutrition, seeds are also a good source of vitamin E and omega-3, which are important for maintaining eye health and reducing dry eye symptoms.
Flax seeds, chia seeds, hemp seeds, sunflower seeds, etc., are seeds with incredible health benefits.
4. Citrus fruits and berries
Among the foods rich in vitamin C are lemons, oranges, grapefruits, berries, etc.
Along with other vitamins and nutrients, vitamin C can help prevent the onset of cataracts and age-related macular degeneration and support the health of the eye’s blood vessels.
5.green leafy vegetables
The vitamins, minerals, and other nutrients found in leafy green vegetables, especially spinach and kale, are crucial to the health of the eyes. They are rich sources of Lutein and zeaxanthin which help in maintaining eye health and treating dry eye.
As antioxidants, lutein and zeaxanthin significantly reduce the penetration of blue light into the eye, preventing free radicals caused by blue light from damaging eye cells. In addition to reducing age-related macular degeneration, lutein and zeaxanthin appear to slow cataract development.
6. Colored fruits and vegetables
Orange, yellow and red-colored fruits and vegetables are high in beta-carotene. It is a powerful form of vitamin A that keeps the cornea healthy and improves night vision and adaptability to darkness.
Carrots, sweet potatoes, bell peppers, mangoes, cantaloupes, apricots, and others are rich sources of vitamins A and C.
One sweet potato contains more than 200% of the daily recommended amount of vitamin A and supplies one day’s worth of vitamins C and E.
7. Eggs:
In order to maintain eye health and prevent vision problems such as dry eyes, cataracts, and age-related macular degeneration, eggs are a fantastic food to eat.
The yolks contain zinc, vitamin A, lutein, and zeaxanthin, which are all essential for maintaining eye health.
8. legumes:
Kidney beans, black-eyed peas, and lentils are good plants that contain bioflavonoids and zinc.
These are beneficial for reducing oxidative damage and inflammation that contribute to age-related eye diseases like AMD and cataracts.