Most people believe that failing eyesight is a result of aging or eye strain. The truth is that a healthy lifestyle can reduce the risk of eye health problems. A study found that nutrients like vitamin C, zinc, copper, vitamin E, and beta carotene reduce the risk of age-induced decline in eye health by 25 percent. In this article, we’ll be looking at ten nutrient-rich foods that boost eye health. Let’s get started.
Fish
Eating oily fish leads to high levels of omega-3 fatty acids in the body. Some studies even show that fish oil can reverse dry eye. This includes damage caused by spending too much time on a desktop. Here are some fish that contain the most beneficial levels of omega-3s:
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– Tuna
– Salmon
– Trout
– Mackerel
– Sardines
– Anchovies
– Herring
Legumes and Nuts
Nuts are rich in omega-3 fatty acids and contain high levels of vitamin E. This vitamin protects the eyes from age-related damage. Legumes have similar properties. Here are some nuts and legumes that are good for eye health:
-Walnuts
-Brazil Nuts
-Cashews
-Peanuts
-Lentils
Seeds
Seeds are high in omega-3s and a great source of vitamin E. They’re readily available for purchase.
-Chia Seeds
-Flax Seeds
-Hemp Seeds
Citrus Fruits
Like vitamin E, vitamin C is an excellent antioxidant to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
-Lemons
-Oranges
-Grapefruits
Leafy Green Vegetables
Fresh, green vegetables are high in lutein and zeaxanthin. They’re also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
-Spinach
-Kale
-Collards
Carrots
This vegetable is rich in both Vitamin A and beta carotene. Carrots are great health food for one’s eyes. Beta carotene gives carrots their orange color. Vitamin A plays an important role in vision. It’s a component of a protein called rhodopsin that helps the retina absorb light.
Sweet Potatoes
Like carrots, sweet potatoes are high in beta carotene. They’re also a great source of the antioxidant vitamin E.
Beef
Zinc can delay age-related eyesight loss. Beef is rich in zinc and is excellent for long-term retinal and vascular tissue health. Meats like chicken breast and pork loin also contain zinc but lower than beef.
Eggs
Reduce the risk of sight loss with eggs as they’re a good source of lutein and zeaxanthin. Eggs are an excellent source of vitamin C, vitamin E, and zinc.
Water
Unsurprisingly, the liquid essential to life is also vital to eye health. Drink plenty of water to reduce dehydration and the symptoms of dry eyes.
