6 Superfoods For Healthy Eyes

The eyes are vascular, so heart healthy foods that are low in trans and saturated fats are important to keep the eyes’ blood vessels healthy. Foods which are rich in antioxidants also help keep the eyes healthy and protect them from a wide range of eye diseases including cataracts and age related macular degeneration (abbreviated as ARMD).

Taking proper diet is vital for maintaining healthy eyesight. As a matter of fact, research has shown that good eyesight is closely dependent on what you eat. Different kinds of nutrients present in foods help prevent many kinds of eye diseases and also help keep your eyes healthy. Well, as you probably know, eating carrots is great for the eyes, but they are many other foods which are great for your eyes. In this article, Optilase.co.uk presents some of the best foods which are helpful for eye health.

Cold water fish such as tuna, mackerel, halibut, salmon, and sardines are rich in omega 3 fatty acids which help in protecting against dry eyes, age related macular degeneration and cataracts.
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1. Leafy Greens
Generally, all green and leafy vegetables are good for your eyes. Some leafy greens such as kale and spinach are full of zeaxanthin and lutein, two powerful antioxidants which help in lowering your risk for cataracts and age related muscle degeneration. Lutein makes your eye muscles much stronger and helps in preventing eye infections. The 2 antioxidants also help in protecting against retinal damage.

2. Fish
Cold water fish such as tuna, mackerel, halibut, salmon, and sardines are rich in omega 3 fatty acids which help in protecting against dry eyes, age related macular degeneration and cataracts. Diets rich in omega 3 fatty acids help in lowering the risk of developing eye diseases later in life, make the eyes blood vessels healthier and stronger and assist in proper flow of the intraocular fluid in the eyes and prevents glaucoma and dry eye syndrome.

3. Whole Grains
Diets containing foods which have a low GI (glycemic index) can help in lowering the risk for macular degeneration. The best way of quickly lowering the GI is by using high fiber whole grains rather than refined carbs. For instance, you can choose brown rice, pasta, whole oats, and whole wheat breads instead of products made from refined grains and refined/enriched flour. Vitamin E, niacin and zinc found in the whole grains also greatly helps in promoting overall eye health.

4. Fruits and Berries
Oranges, lemons, grapefruits and berries are all high in vitamin C, an antioxidant which helps in lowering risk of macular degeneration and cataracts. Research has shown that the eyes need high levels of vitamin C in order to function properly, and the antioxidants found in these foods can help in keeping your eyes healthy and prevent or delay the development of cataracts and other eye diseases.

5. Legumes
Legumes of all kinds including black eyed peas, lentils, lima beans, peanuts and kidney beans are all great sources of zinc and bioflavonoids, and help in protecting the retina and lowering the risk for developing cataracts and age related macular degeneration. Zinc also helps protect the eyes from the negative effects of light.

6. Nuts and Dry Fruits
Dry fruits and nuts such as almonds, apricots, walnuts and pistachios are rich in vitamin E and omega 3 fatty acids which boost eye health. Consuming the aforementioned nuts helps prevent cataracts, eye muscle degeneration and reduce the risk of developing eye diseases. Nuts and dry fruits also help in boosting your vision and protecting the eyes from free radical damage.

Including the aforementioned wonder foods in your daily diet, will help keep your eyes healthy and prevent the development of eye diseases.

Guest Author: Isabele Hernandez