Eyes are vital for vision and it is highly important to take the utmost care of them. There are a lot of problems that come along as people tend to age and one of them is age-related eye problems. However, it can be prevented by eating good foods for eye health. Age-related eye diseases are macular degeneration, cataracts, vision loss and night vision issues. These problems can be prevented by eating right and changing your lifestyle to a healthy one.
Check out the foods below to know what’s best for your eyes.
Types Of Foods For Eye Health
1. Egg Yolks
Egg yolks have lutein and zeaxanthin are carotenoids, which are great for slowing down the progression of macular degeneration. They also contain proteins and fats that are healthy for eye protection and function. It should however be noted that eating less cooked egg yolks are much better than completely cooked; because heating yolks damages the lutein and zeaxanthin. It is best to eat the yolks raw or poached.
Salmons have healthy fats such as omega-3 fatty acids that helps to protect your eyes from diseases. They protect against dry eyes, macular degeneration and cataracts. As a matter of fact most fish food are good for the eyes. Fish oil supplements instead of fish can also be taken for protecting eyes.
3. Leafy Green Vegetables
Lutein and zeaxanthin are present in good amounts in leafy greens like spinach, broccoli, cabbage, cauliflower and others. They play a vital role in protecting the eyes vision and research also suggests that these carotenoids can also help in protecting the eyes from cataracts and macular degeneration.
4. Black Currants
Black currants are good foods for eye health and this is due to the fact that they have good sources of the flavonoids; anthocyanins. They also contain fatty acids that are necessary for the eyes and body.
5. Whole Grains
Whole grains are great for the eyes because they help in slowing down the age related eye problems like macular degeneration. They help in protecting the central eye vision as they have a low glycemic index that is that are low in carbohydrates.
6. Citrus Fruits
Citrus fruits are high in antioxidants and Vitamin C. These greatly reduce the risk of cataract and advanced macular degeneration. The fruits include oranges, lemons, blueberries and more.
Carrots are good source of carotenoids such as beta carotene or provitamin A. They are highly important in preserving eye function as they protect the cornea from damage. Damages can be caused by eye infections, dry eyes and decreasing the risk of macular degeneration. Carrots are considered good foods for eye health.
Nuts like pistachios, almonds, cashews and walnuts are rich in antioxidants and good fats like omea-3 fatty acids. They help to protect the eye vision and damage from macular degeneration.
9. Bell Peppers
Bell peppers especially; the orange peppers according to a study, has the highest amount of zeaxanthin that helps in retina function. It cannot be made in the body so the body needs zeaxanthin from outside.
Legumes like black eyed peas, kidney beans and different types of lentils have a lot of bioflavonoids and zinc that help promote eye health. They help in protecting the retina that is crucial for vision and also helps in reducing the risk of macular degeneration and cataracts.
11. Sunflower Seeds
Sunflower seeds are a great source for vitamin E and zinc that are vital for help protecting the retina. They also help reducing macular degeneration and cataract risks.
Beef is an eye health booster as it has a good source of vitamin A that helps fight against eye diseases like Retinitis pigmentosa, Stargardt’s disease and also superior limbic keratoconjunctivitis. It also helps in reducing the risk of age related macular degeneration.
Oysters have a good amount of zinc present in them. Zinc is vital for night vision and also protecting our retina.
Liver has a great amount of vitamin A (also many other vitamins in huge quantity) and zinc that helps fight against eye diseases. They also help in slowing down the progression of age related macular degeneration and cataract.
Cantaloupe as well as pumpkins has carotenoids and provitamin A, present in them. These helps in promoting eye health and reducing eye disease risks.
Vitamin A Deficiency
As you have previously read that the good foods for eye health like carrots, pumpkins, bell peppers, etc have vitamin A present in them. However, if you have a deficiency of vitamin A (retinol, retinal or retinoic acid); you may experience night blindness, dry eyes, corneal ulcers and in very severe states vision loss.
So, you must act now and eat healthy and living a healthy lifestyle. Usually, eating foods that have a good amount of vitamin A regularly may be able to overcome the deficiency and cope with the disease.
Other Tips For Eye Health
Quit Smoking: If you are a habitual smoker, you may be at a higher risk to develop cataracts, macular degeneration and optic nerve damage. Talk to your doctor about the ways completely quitting to smoke.
Sunglasses: Wear sunglasses while going out as it will help to protect your eyes from harmful UV radiation and thus in turn will reduce the risk of cataract and macular degeneration.
Visit an Ophthalmologist: Visit your doctor to get a regular eye-check up or if you are experiencing eye problems.