There is a saying that our eyes are windows to our souls and just like any ordinary window than can get dusty and dirty to the point that we only have a limited view of the outdoors, so too our vision can deteriorate over time. There are many factors that can contribute to this such as stress, disease, accidents, and even poor diet. The good news is that we can keep our vision perfect even as we age if we only know how to care for our eyes. And one way to do this is to prepare the right kinds of food for better eyesight.
Yes, eating carrots may be on top of your list of foods that are good for your eyes but there are plenty more out there that are worth mentioning such as:
- Fish. Freshly caught fish or cold-water fish like tuna, mackerel, salmon and the like are worth adding to your menu. This is because these types of fish are high in omega-3 fatty acids which can prevent macular degeneration, dry eyes, and even other eye problems like cataract. Having fish two to three times a week will ensure that you have sufficient amount of omega-3s in your system.
- Dark leafy greens. Xeanathin and lutein are two types of carotenoids that are present in dark green vegetables and they are exactly what your eyes need in order to remain in good health. Both spinach and kale top the list of foods that are high in lutein which you can include in your diet.
- Eggs. Another food that is perfect for your eyes is eggs. Eggs are high in vitamins and minerals such as vitamin A and lutein which can prevent dryness and night blindness. Eating eggs can boost your eye health and improve their function.
- Black currants. You should also consider adding black currants to your diet because they are among the best sources of anthocyanins. What’s more, this fruit also have essential fatty acids that can prevent inflammation from occurring. You can have them as snacks or add them to your cold salad if you like.
- Whole grains. Macular degeneration can be prevented by adding whole grains to your diet. A diet that is low in glycemic index can minimize deterioration of your vision by keeping your blood sugar levels balanced.
- Nuts. Don’t forget to have some nuts like almonds, walnuts, and even pistachios as they are rich in omega-3 fatty acids
- Orange pepper. To protect your eyes from damage, you should also have some orange pepper on hand. It appears that orange pepper actually has the highest amount of zeaxanthin which plays an important role in keeping your eyes in the best of health. Since this carotenoid is not produced by your body, you will need to find a source of it and orange pepper is the best source available.
- Citrus fruits. Another type of food that you should include in your diet is citrus fruits like lemons, oranges, and grapefruits. What these fruits have are vitamin C which can reduce the occurrence of macular degeneration as well as cataracts as well as vitamin E that can boost your eye health. You can have them as snacks to keep your belly full or add them to your salad for that extra crunch.
When it comes to preserving your eyesight even as you age, you should definitely add the foods mentioned above to your diet. The essential nutrients that they can provide you with are enough to prevent various eye problems from occurring while at the same time, they can improve your eyesight as well.
Sources: verywell.com
