Foods to boost Eyes Health

"Eyes so transparent that through them the soul is seen." -Theophile Gautier

To enhance or improve one’s eyesight you need eyes boosting nutrients. Healthy foods help improve your vision and lower your risk of suffering from age related eye diseases.

Let’s take a look at the list of healthy food for the eyes;

CARROTS

Carrots are really good for your eyes. They contain beta carotene which the body converts into Vitamin A.

This helps in production of rods and cone cells in your eyes.

This is also good for your sight in low light and reduces your risk for AMD, Cataracts and glaucoma.

FISH

Fish contains omega-3 fatty acids, which are proven to help protect your eyes from eye-related macular degeneration and glaucoma. You can source omega-3 from tuna, Salmon, and trout as these fishes contain fatty acids that can help dry eye symptoms and sometimes even reverse the effects.

Studies have shown that by eating dark meal fish 2-3 times a week, you lower your chances of developing AMD (Source: Harvard Medical School).

GRAPES

Recent research has suggested that grapes can help ward off cataracts. Cataracts are one of the most come age-related eye changes you can go through.

Around 18 million people undergo cataract treatment globally each year.

Cataract occurs when the natural lens inside the eye becomes cloudy leads to impaired vision.

BLUEBERRIES

Blueberries are rich in potent antioxidants that cushion collagen structure, retina and provide vision protection.

They may also improve people with normal glaucoma, one of the diseases that damage the optic nerve.

If you stay more in the sun, taking blueberries can help protect your retinol from Ultra violet light damages.

OYSTERS

Shell fish like oyster are among the best sources of minerals like Zinc which protects the eyes against damaging effect of the sun.

In high doses, zinc appears to slow down the macular degeneration. 8 milligrams a day for women and 11 milligrams a day for men.

Oyster delivers more of the mineral than any other food. You can also get zinc from legumes, poultry, beef and others.

ALMONDS

Almonds are rich sources of antioxidants and Vitamin E that helps to protect the eyes.

Research revealed that people who have high content of Vitamin E has 20 percent risk of developing age-related macular degeneration..

Recommended Dose;

Take 15mg/day equivalent to 2 ounces of almonds.

Other sources of Vitamin E include Sun flower seed, vegetable oils, peanuts butter.

KALE

Kale and other green colored leafy vegetables are packed with lutein and zeaxanth – these antioxidants help shield the eyes from damaging light. Lutein is especially good at filtering out blue light, which is the kind of light from screen of digital devices.

These antioxidants also appear to help promote rich blood flow to your eyes.

SWEET POTATOES

Beta carotene gives the tuber its orange colors. The body converts the beta carotene to Vitamin A, a nutrient that helps prevent dry eyes and night blindness. Liver, milk and eggs are also sources of Vitamin A.

EGGS

Eggs are great for your eye health. The yolks contain Vitamin A, Lutein and Zeaxanth and Zinc which are all vital to eye health.

Vitamin A safeguards the corona or the surfaces of the eyes. Lutein and Zeaxanth lower the chances of serious eye condition like age-related macular degeneration and cataract.

Zinc contributes to the health of the retina. Zinc helps you see at night.

ORANGES

Oranges are one of the best sources of Vitamin C. They help counter the risk of cataract and macular degeneration.

They help to protect your eyes against free radical damage.

Collagen building is another way it is beneficial for your eyes providing parting for your cornea.

BELL PEPPERS

Bell peppers are packed with Vitamin C and other nutrients your body needs to function properly.

They actively contain the highest amount of Vitamin C per calorie.

Bell Pepper additionally, contain lutein and zeaxanthin. The two are important and are responsible for keeping your eyes healthy.

Vitamins found in uncooked bell pepper help prevent age related macular degeneration.

TOMATOES

Tomatoes contain a quadruped whammy of nutrients that protect eye health. Lycopene which is part of the Carotenoid family as well as the antioxidants lutein, zeaxanthin and beta –carotene.

These antioxidants can help reduce U.V.light damage and development of cataracts.

Lycopene can help play a role in preventing age related macular degeneration.

One study found that people with higher blood levels of lycopene and zeaxanthin have a significant lower risk of developing age related macular degeneration.

DAIRY PRODUCTS

Dairy products such as milk and yoghurt can be good for the eyes. They contain Vitamin A as well as the mineral Zinc.

Vitamin A protects the cornea while Zinc helps bring that Vitamin to the eyes from the liver.

Zinc is found throughout the eyes, especially the retina and which is the vascular tissue that lies under the retina.

The important mineral help with night vision as well as prevention of cataract. Dairy products from grass fed cows provide the best benefits.

DARK CHOCOLATE

Dark Chocolates are rich sources of flavenoids. Flavenoids found in dark chocolate may help improve vision in people with glaucoma and reduces the risk of macular degeneration.

According to Harvard Medical School, people who eat chocolate can literally see better with great improvement.

Final Thought:

The eye is one of the most important organ in your body that helps you with vision. You need to take good care of your eyes. The above list of healthy food for eyes will help supply nutrients that improve your vision and lower your risk of eye damage caused by exposure to free radicals.