A healthy diet is key to keeping your eyes safe and healthy.In present era, people usually suffer from poor lifestyle, excess work, aging, genetics, poor nutrition and excessive strain on eyes that can affect your vision. Poor vision is usually corrected with lenses, glasses or surgery. However, you can reduce the risk of poor eyesight by adding these food in your diet. A good lifestyle and eating habits can also help to reduce the eyesight problem. So here is the list of top 10 food that helps to boost eyesight.
1) Green Leafy Vegetables
Green leafy Vegetables like spinach, kale and broccoli are rich in Vitamin A, Vitamin B12, Vitamin C and calcium that are really good for the health of your eyes. Spinach is rich in antioxidants like lutein and zeaxanthin which are typically found in your eyes. These nutrients can also help eye detect contrast better. So, green leafy vegetables also help to maintain your vision long-term.
Carrot is one of the best food for the health of your eyes. Carrots are rich in beta-carotene which helps to reduce the risk of contracts and macular degeneration. It also protect your eyes from damage caused by the sun. It also contains Vitamin B, C,D, E and K , niacin, calcium, sodium,iron,sulfur, magnesium and copper which are also good for your eyesight.
Avocados are also rich in lutein and zeaxanthin antioxidants. In fact, avocados contain more lutein than any other fruit which helps to improve your vision. Lutein also has ability to reduce the risk of macular degeneration and cataracts. Lutein is a yellow pigment found in macula and lens parts of the eyes.
Walnuts,almonds , peanuts and pistachios are rich in omega-3 fatty acids and Vitamin-E which helps to improve your eyesight. Pistachios has good amount of lutein and zeaxanthin that protect eyes from sun damage as well as improves eyesight. Omega-3 fatty acids helps to improve the nerve conduction in retina.
Eggs are rich in cysteine, sulpur, lutein and zeaxanthin which are so beneficial for the health of your eyes. According to researchers, eating an egg a day helps to increase the level of lutein and zeaxanthin in your blood. It also helps to reduce the risk of age-related macular degeneration.
Berries like blueberries, strawberries and blackcurrants are rich in Vitamin-C which helps to reduce the risk of developing macular degeneration and cataracts. Blackcurrants are extremely rich in ‘Anthocyanins Antioxidant’ and red colored berries are rich in beta-carotene which are extremely good for the health of your eyes.
Tomatoes contains a nutrient called lycopene which helps to prevent light-induced damage to the retina as well as provide protection from radical damage. Along with it, this superfood is rich in Vitamin A and C. A combination of lycopene and vitamins are extremely good for the improvement of your eyesight.
When it comes to the health of your eyes then here seeds also plays an important role . Chia, hemp, flax, sunflower,pumpkin and sesame all are rich in zinc, omega-3 and Vitamin-E that helps to protect your vision. You can easily make seeds salad for the health of your eyes. They also help to improve the nerve conduction in retina.
9) Organic Salmon
Salmon contains powerful antioxidant ‘Astaxanthin’ which protect the eyes from several diseases including blindness. Apart from this, it also contains beta-carotene, Vitamin C, E and omega-3 fatty acids which protect from both age-related macular degeneration and dry-eye syndrome.
Garlic contains sulfur which produces an antioxidant in the body that protect the eye lens. It’s antioxidants, vitamins and minerals helps to boost blood circulation which can help keep eye cells strong. So garlic is also important for the health of your eyes and eyesight.