Maintaining a well-balanced, healthy diet is key to keeping our eyes healthy, and may help reduce the risk of developing eye conditions.
Eye conditions that are preventable with a healthy diet include the following.
Cataracts, which cause cloudy vision.
Age-related macular degeneration, which can limit the eyesight.
Glaucoma, which can lead to tunnel vision, and ultimately blindness.
Dry eyes.
And poor night vision.
The main substances that fight against these disease conditions are the antioxidants and certain vitamins in food.
Some of these include, lutein, zeaxanthin, vitamins A, C, and E, beta-carotene, omega-3 fatty acids, and zinc.
So, a balanced diet including these nutrients will give you the optimal eye health.
Let’s now see what are the foods that improve your eye health.
Fish.
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids.
These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina of the eye.
They can also help prevent dry eyes.
In addition to improving eye health, regular consumption of fish is linked to a reduced risk of heart disease and diabetes.
Eggs.
Eggs are considered the nature’s multivitamin.
They contain almost all the nutrients required by the human body.
The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health.
Vitamin A protects the cornea from damage.
Lutein and zeaxanthin reduce the risk of getting serious eye conditions like age-related macular degeneration and cataracts.
Zinc contributes to the health of the retina, and improves night vision.
Moreover, eggs are a great source of choline, which is lacking in many foods.
Choline is very important for eye health, and it reduces the risk of serious eye conditions such as age-related macular degeneration.
Nuts and seeds.
Nuts and seeds are rich sources of vitamin E, and omega-3 fatty acids.
Also, they are very high in fiber, which provide you with additional health benefits.
Carrots.
Carrots are well-known to be good for eye health.
Like egg yolks, carrots have vitamin A, and beta carotene.
Like many other vegetables, carrots also contain a large amount of fiber, and many other nutrients.
They are widely available, cheap, and easy to incorporate into the diet in many ways.
Citrus fruits.
Citrus fruits contain vitamin C, which is extremely important for eye health.
It maintains a healthy blood flow to the retina.
Vitamin C can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.
In addition, they contain a good amount of water, keeping you hydrated, which is essential for optimal eye health.
Leafy green vegetables.
Leafy green vegetables such as kale, spinach, and collards are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C, all of which play a major role in eye health.
They are also a rich source of potassium, which is a key electrolyte in our body.
Leafy green vegetables are cheap, widely available, and easy to incorporate into the diet.
Moreover, they are rich in fiber, which helps prevent constipation and maintain a healthy gut.

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