Which fish is good for the eyes? Is milk good for eyes? Eyes are one of the most complex organs of our body, and a healthy lifestyle plays a role in protecting these essential organs. The way to a healthy body is through regular and balanced nutrition. Our eating habits, which we are ignored in our busy days, can directly affect eye health and pose a threat. In this article, we have listed the nutrients you need to include in your diet for eye health.
10 Foods For Better Eye Health
Eye health is directly related to general health. The healthier you keep your body, the healthier your eyes will be. Besides, some foods are particularly essential for healthy eyes and should be consumed regularly. The nutrients listed below improve eye function, protect your eyes, and reduce the risk of age-related degenerative eye diseases.
Food Poisoning Causes, Symptoms, and Treatment
10 Foods That Boost Your Immune System
#1) Carrot
Carrot is one of the significant nutrients that protect eye health due to its antioxidants and vitamin A it includes. Consuming carrots improves vision and prevents visual impairment. It also helps prevent oxidative damage and inflammation, which are the causes of vision problems. You need to consume raw carrots as much as possible because the cooking process reduces the nutritional value. After consuming carrots, drink plenty of water and avoid excessive carrot consumption on the same day, because excessive vitamin A can be toxic.
#2) Citrus Fruits
Citrus fruits are rich in vitamin C and antioxidants that are essential for eye health and contribute to maintaining the health of blood vessels in the eyes. Eyes with high metabolic rates need antioxidants to remove toxins from metabolic reactions. Citrus fruits such as oranges, grapefruits, lemons, bergamot, strawberries, and kiwi are a source of vitamin C and an excellent antioxidant that protects the eye muscles and blood vessels.
#3) Spinach and Cabbage
Spinach and cabbage contain a high percentage of vitamins and minerals. Therefore, they are one of the beneficial foods for both general health and eye health. These nutrients are rich in vitamins E, A, B and C, minerals such as iron, zinc, and phytonutrients such as lutein and zeaxanthin, and have antioxidant and anti-inflammatory properties. Therefore, consuming cabbage-spinach can help prevent macular degeneration and cataracts. Since these foods contain zinc, they are also very effective in protecting corneal health.
#4) Broccoli
Broccoli is a great vegetable with numerous benefits. Vitamin A, C, E, and lutein in broccoli are great sources for eye health. It especially contributes to the protection of your visual health by preventing oxidative damage.
#5) Fish
Oily fish such as salmon, mackerel, and tuna are significant nutrients for eye health. These fish that are rich in omega-3 help to strengthen immunity by reducing inflammation in the body, as well as keeping brain functions healthy. It also plays a significant role in the protection of eye health. If you don’t like to consume fish, you can use a fish oil supplement. However, you should talk to your doctor first.
#6) Eggs
Another beneficial nutrient for eye health is the egg. Especially egg yolk contains vitamin A, lutein, zeaxanthin, and zinc which are significant for eyes. Vitamin A protects the cornea, and lutein and zeaxanthin reduce the risk of serious eye diseases such as cataracts, while zinc has a good retinal protective function.
#7) Legumes
Legumes are among the best sources of zinc and bioflavonoid sources. These foods help protect the retina and prevent the risk of eye diseases such as cataracts. You can consume legumes such as beans, lentils, kidney beans, and chickpeas regularly to maintain and improve eye health.
#8) Red Pepper
Red pepper is a good source of Vitamin A, E, and C and contains lutein and zeaxanthin. These vitamins and nutrients protect eyes from age-related macular degeneration disease and contribute to retinal health by preventing oxidative damage.
#9) Dried Nuts
Dried nuts such as nuts, peanuts, almonds are rich in healthy fats and especially vitamin E. They reduce inflammation in the body and help prevent cataract formation. Thanks to these properties, they have an essential place among the foods that protect eye health. Try to consume a handful of mixed nuts every day to improve and maintain your eye health. However, you should be careful not to overdo it, as this can cause weight problems because the calories of these nuts are high.
#10) Dairy Products
Foods such as milk and yogurt are essential for healthy eyes, and they are rich in calcium, phosphorus, zinc, and vitamin A.
